Wanne ƙarin magnesium ne ya dace da ni?

Kiwan lafiya

Idan kwarewarku kawai tare da magnesium mai kanti-counter ya fito ne daga glug na madarar magnesia zuwa lokaci zuwa magance matsalar narkewar abinci , tsammani menene? Akwai dukkanin duniya mai cike da magnesium a waje! Ana samun wannan abincin mai ban mamaki a cikin tsari da yawa, tare da kowane nau'i da nufin magance alamun daban-daban.

Don sauƙaƙa maka don zuwa kantin magani na gida, kantin abinci na kiwon lafiya, ko shagon bitamin kuma saya mafi kyawun nau'in karin magnesium a gare ku, mun nemi masana don su ba da duk zaɓuɓɓukanku-kuma su ba da wasu shawarwari na yadda, yaushe, da kuma dalilin da ya sa za ku sha magnesium.

Menene magnesium?

Magnesium muhimmin ma'adinai ne wanda jikin ɗan adam yake buƙata don daidaita komai daga tsoka da tsarin juyayi zuwa samarwar kuzarin ku, sukarin jini, da hawan jini, a cewar Cibiyoyin Lafiya na Kasa (NIH). Yawancin manya suna buƙatar tsakanin milligram 300 zuwa 400 (mg) na magnesium kowace rana, yawancinsu suna zuwa ne daga abin da kuka ci — abinci kamar dafaffun wake, cashews da almon, avocados, ayaba, koren kayan lambu, cakulan mai duhu, hatsi cikakke, da launin ruwan kasa shinkafa tana da babban sinadarin magnesium, kamar abinci mai ƙarfi. Kuna iya samun cikakken jerin kayan abinci mai wadataccen magnesium daga NIH's Office of Dietary Supplement nan .

Duk da haka, ƙila baza ku iya samun yawancin wannan abincin kamar yadda kuke tsammani ba.

An kiyasta cewa kimanin kashi 80% na mutane suna da ƙarancin magnesium, in ji likitan halitta mai suna Jaquel Patterson, ND, darektan lafiya na Fairfield Family Health a Connecticut.

ZUWA 2017 Na kimiyya karatu ya tabbatar da cewa wannan kimantawa ce mai ma'ana, tare da bayyana cewa kusan kashi biyu bisa uku na yawan mutanen Yammacin na iya fuskantar karancin sinadarin magnesium (yanayin da ake kira hypomagnesemia). Yawancin mutane masu lafiya suna iya ɗaukar rashi na ɗan gajeren lokaci, amma a cikin dogon lokaci zaku iya lura da alamun cututtuka kamar:

• Rashin ci
• Tashin zuciya ko amai
• Gajiya da raunin tsoka
• Ciwon tsoka
• Ciwon zuciya
• Nutsawa ko kunci

Mutanen da ke da wasu yanayin kiwon lafiya, kamar cututtukan Crohn, cututtukan celiac, da kuma ciwon sukari na 2 na cikin haɗarin zama ƙarancin magnesium, kamar yadda suke mutane kan wasu magunguna (kamar kwayoyi na chemotherapy, wasu maganin rigakafi, diuretics, da proton pump inhibitors).

Amfanin magnesium

Fa'idodin lafiyar magnesium na iya zama mai faɗi, kodayake a wasu lokuta babu isasshen bincike da za a faɗi tabbatacce cewa ƙara yawan abincin ku magani ne abin dogaro. Magnesium na iya taimakawa wajen inganta masu zuwa:

Maƙarƙashiya

Magarin magnesium na iya daidaita hanjin cikinku ta hanyar zama kamar mai amfani da laushi mai motsi , jawo ruwa a cikin hanji da kuma sanya motsi cikin sauki wucewa. Magnesium citrate da magnesium hydroxide misalai ne na yau da kullun na laxatives na osmotic.

Dangantaka: Maganin maƙarƙashiya da magunguna

Ayyukan tsoka

Idan kun sha wahala daga cututtukan ƙafafu marasa ƙarfi ko jijiyoyin tsoka, ƙarin abincin abincin zai iya taimakawa. Abin takaici, yawancin wannan nasihar labari ne; ra'ayoyi da yawa na karatun da ke nazarin alaƙar tsakanin magnesium da sauƙin ciwon tsoka, gami da wannan daga Cochrane , bai nuna wata hujja bayyananna ba cewa kayan magnesium suna da tasiri (kadan bincike ya nuna zasu iya zama masu amfani ga mata masu ciki, amma ba sauran jama'a ba.)

Ciwon mara

Dukansu Headungiyar Ciwon Kai ta Amurka da kuma Gidauniyar Migraine ta Amurka yarda cewa karin magnesium na iya zama mai tasiri wajen rage tsanani da yawan ciwon kai na ƙaura, mai yiwuwa saboda an nuna mutanen da ke fama da ƙaura suna da ƙasa da matsakaicin matakan magnesium. A cikin 'yan shekarun nan, har ma ya zama na yau da kullun na yawancin masu fama da cutar ƙaura' hanyoyin kulawa na yau da kullun, musamman ma waɗanda ke tare da jinin haila .

Dangantaka: Maganin ciwon kai da magunguna

Hawan jini

Magnesium yana da kayan aikin vasodilator. Ma'ana zai iya taimakawa shakatawar jijiyoyin jini da kiyaye hawan jini na al'ada. Shaidun da ke yanzu suna nuna karamin raguwar hawan jini tare da karin magnesium, wanda bayan lokaci, na iya haifar da ingantacciyar lafiyar zuciya da ƙananan haɗari na cututtukan zuciya, bugun zuciya, da bugun jini. Misali, a Binciken 2016 na karatu a cikin Hawan jini ya gano cewa matsakaicin ƙarin nauyin 368 MG a kowace rana har tsawon watanni uku yana haɗuwa da ƙananan matakan jini da na diastolic.

Dangantaka: Yadda ake saukar da hawan jini a dabi'a

Tsarin insulin

A cewar NIH, rashi na magnesium na iya ƙara haɓakar insulin-sau da yawa takaddama ce ta ci gaba da ciwon sukari na Type 2. A 2007 meta-bincike buga a cikin Jaridar Magungunan Cikin Gida ya kalli rawar cin magnesium wajen hana kamuwa da cutar sikari na 2; kusan dukkanin karatun da aka yi nazari akai sun nuna cewa kara yawan magnesium da koda 100 mg a rana na iya kara karfin insulin da kuma rage kasadar kamuwa da cutar siga ta Type 2.

Bacin rai da damuwa

Saboda magnesium yana ba da gudummawa ga aiki na jijiya, an kuma yi nazarin rawar da yake takawa wajen hanawa da magance cututtukan jijiyoyin. A cewar wani Nazarin 2018 a cikin Kayan abinci , Rashin magnesium na iya zama alhakin mafi girman abubuwan da ke faruwa na ɓacin rai, damuwa, da ciwo mai ɗorewa-kuma ƙarar da ci zai iya sauƙaƙa wasu alamun da ke tattare da waɗannan yanayin. Hakanan akwai wasu bincike da ke nazarin tasirin magnesium akan ingancin bacci da rashin bacci , kazalika da fa'idojinsa masu yuwuwa don yara da ke fama da raunin rashin kulawa (ADHD).

Magnesium sakamako masu illa

Magnesium gabaɗaya ana ɗaukarsa mai lafiya. A cewar Jeffrey Fudin, Pharm.D., Manajan editan paindr.com , sakamako masu illa na magnesium supplementation - kamar tashin zuciya, amai, jujjuyawar fuska, bacci da kasala, rage hawan jini, da rashin lafiyar zuciya-yawanci ana ganin su a cikin allurai masu yawa sama da 5,000 MG kowace rana.

Kodayake mai yiwuwa ba za ku ɗauki isasshen magnesium don samun sakamako masu illa ba, yana yiwuwa ƙarin zai iya hulɗa tare da wani magani da kuke sha ko a hana shi zuwa yanayin rashin lafiya na yanzu. Wadannan sun hada da:

• Magungunan da ake amfani dasu don magance cutar sanyin ƙashi , kamar Fosamax , wanda zai iya rage sha daga ciki lokacin da aka sha shi da magnesium. Wadannan magunguna guda biyu ya kamata a raba su a kalla awanni biyu, in ji Dokta Fudin. In ba haka ba, zai iya tasiri lafiyar ƙashi.
• Wasu nau'ikan maganin rigakafi , ciki har da tetracyclines, kamar su doxycycline, da quinolones, kamar levofloxacin da ciprofloxacin. Dokta Fudin ya ba da shawarar shan waɗannan maganin rigakafin awanni biyu kafin ko awa shida bayan haka magnesium don kauce wa duk wani hulɗa.
• Wasu masu cutar diure ana amfani dashi don magance cututtukan zuciya, kamar amiloride, spironolactone, da triamterene, wanda Dr. Fudin yace zasu iya sa jiki ya riƙe magnesium kuma zai iya haifar da babban haɗari mai haɗari idan ma kuna kari da shi.

A ƙarshe, mutanen da ke da haɗarin abubuwa kamar rage aikin koda - ciki har da tsofaffi da kuma mutanen da ke fama da ciwon sukari-za su iya tattara ƙwayoyin magnesium mai haɗari sosai, in ji Dokta Fudin, don haka ya kamata su ƙara da magnesium kawai a ƙarƙashin kulawa da kulawar likita ko likitan magunguna.

Nau'in magnesium

Idan kana amfani da Googling na karin magnesium kuma kaga iri-iri iri daban-daban sun fito, yana iya jin kamar kana buƙatar digiri na ilmin sunadarai don faɗi bambanci tsakanin kowane ɗayan.

Abin godiya, za mu iya sauƙaƙa wannan a gare ku: Duk game da alaƙa ne. Dogaro da waɗanne abubuwa ne magnesium ya haɗu da su, wasu siffofin suna saurin shiga cikin jini fiye da wasu-kuma wannan na iya canza yadda magnesium ke aiki a jikinku.

Zaɓuɓɓuka daban-daban na zaɓuɓɓuka suna da mahimmanci saboda suna da ƙarfin iya shanyewa daga hanji zuwa jini, in ji Dokta Fudin. Wasu sun fi narkewar ruwa idan aka kwatanta da wasu kuma saboda haka sun fi saurin shiga cikin jini, [yayin da] gishirin da ba su da kyau sosai sun bar magnesium a baya a cikin hanji, inda ya zama laxative na osmotic.

Sauƙaƙe a hankali: Magnesium chloride, magnesium citrate, magnesium aspartate, L-threonate, lactate, glycinate, malate, orotate, da taurate

Kasa da hankali sosai: Oxide da sulfate (wanda yawanci ana amfani da shi ga fata, amma babu wata hujja da yawa da zata nuna tana da kyau sosai ta wannan hanyar, ko dai)

Mafi kyawun sinadarin magnesium

Ya rage naku da mai ba da lafiyar ku sanin wane irin magnesium ne ya kamata ku sha. Amma tunda gano madaidaiciyar tsari galibi lamari ne na auna yadda magnesium ke shiga cikin jinin ku kan abinda kuke so ko kuma bukatar magnesium din yayi, zaku iya yin kyakkyawan tunanin inda zaku fara.

Kwatanta abubuwan magnesium
Halitta	Magnesium gauraye da	Matsayi na yau da kullun	Mafi kyawun magani	Samo coupon
Magnesium chloride(Sunan suna: SlowMag)	Sinadarin sinadarin chlorine	200-500 MG	Bwannafi, maƙarƙashiya, ciwon tsokoki (na kan layi)	Samo coupon
Magnesium citrate(Sunan suna: Yanayin Varfin Lafiya na Naturalabi'a)	Citric acid	300-600 MG (ko adadin ruwa / foda da aka ba da shawara akan marufi)	Maƙarƙashiya, ƙaura, canjin yanayi (na iya inganta damuwa da damuwa)	Samo coupon
Magnesium glycinate	Glycine(amino acid)	300-600 MG	Rashin barci, damuwa, damuwa	Samo coupon
Lactate na Magnesium(Alamar suna: Mag Tab SR)	Lactic acid	200-400 MG	Issuesananan al'amura masu narkewa, ƙananan matakan magnesium	Samo coupon
Magnesium L-threonate (Sunan suna: Magtein)	Acid din acid	1,500-2,000 MG	Batutuwa masu ilimin jijiyoyi, kamar ADHD, rashin hankali, damuwa, damuwa	Learnara koyo
Magnesium malate (Sunan suna: MagSRT)	Malic acid	200-500 MG	Jin zafi na kullum, gajiya, ƙananan matakan magnesium	Learnara koyo
Magnesium orotate	Orotic acid	200-500 MG	Levelsananan matakan magnesium, goyon bayan zuciya	Learnara koyo
Magnesium oxide(Sunan suna: Mag-Ox)	Oxygen	200-500 MG	Ciwan zuciya da rashin narkewar abinci	Samo coupon
Magnesium sulfate(Sunan suna: Epsom gishiri)	Sulfur da oxygen	Amfani da baki : 2-6 tsp ya narke a cikin 8 oz na ruwa (manya da yara sama da 12) Amfani da Jari : Kofuna 2 narkar da cikin galan na ruwan dumi	M tsokoki, sauƙin damuwa	Samo coupon
Tauraron Magnesium	shanu(amino acid)	Har zuwa 1,500 MG	Aikin zuciya da jijiyoyin jini (na iya inganta sikarin jini da matakan karfin jini)	Samo coupon

Lura: Waɗannan sune matsakaitan shawarwarin sashi waɗanda aka samar da ƙarin masana'antun; ya fi kyau a bi ƙwararrun likitan likita na mai ba da lafiya game da sashin magnesium. Koyaushe sanar da likitanka duk wani kari da ka fara shan shi.

Magnesium kari ga yara

Ya kamata koyaushe ku yi magana da likitan yara na yara kafin ku ba su wani ƙarin, amma magnesium na iya, a lokuta da dama, ya zama zaɓi mai aminci ga yara masu fama da ADHD ko ciwo mai ƙafafu marasa ƙarfi.

Magnesium L-threonate ya shigo cikin hoda mai saukin yaro kuma yana da fa'idojin kwakwalwa da zasu iya taimakawa tare da ADHD, in ji Dr. Patterson. Ana iya amfani da magnesium oxide ko citrate ga yara masu fama da cutar ƙafafu marasa ƙarfi ko yara waɗanda kawai ke buƙatar taimako su sauka a daren.

Per da Asibitin Mayo , Tallafin abincin da aka ba da shawara (RDA) ga yara har zuwa shekaru 3 shine 40 zuwa 80 MG kowace rana, yayin da yara tsakanin shekaru 4 zuwa 6 na iya ɗaukar 120 MG kuma yara tsakanin 7 zuwa 10 na iya ɗaukar 170 mg. Kwararren likitan ku, duk da haka, na iya bayar da shawarar ƙarami ko ƙananan sashi bisa laákari da lafiyar ɗanku da alamomin sa.

Dokta Patterson, alal misali, yawanci yana ba da shawara ga iyayen yara da suka fara farawa da 300 mg na magnesium kuma a hankali su ƙara adadin idan ana buƙata. Koyaya, ƙididdigar 500 zuwa 600 MG na iya haifar da madaidaiciya stool (wanda alama ce ta cewa yakamata ku rage kason ku kadan). Idan ɗanka ba ya son shan abubuwan magnesium, da yawa suna nan a cikin taunawa ko ma gummy formulations .