Makanekiuma i ka papaʻai

ʻO ka magnesium kahi mineral pono nui no ka meaʻai o ke kanaka.

Makemake ʻia ka magnesium ma mua o 300 mau hopena biochemical i ke kino. Kōkua ia i ka mālama ʻana i ke aʻalolo maʻamau a me ka hana maʻa, kākoʻo i kahi ʻōnaehana pale ola olakino, mālama paʻa i ka puʻuwai puʻuwai, a kōkua i nā iwi e ikaika. Mālama pū kekahi ia i nā pae glucose koko. Kōkua ia i ka hana o ka ikehu a me ka protein.

Ke hoʻomau nei ka noiʻi ʻana i ke kuleana o ka magnesium i ka pale ʻana a me ka mālama ʻana i nā maʻi e like me ke koko kiʻekiʻe, nā maʻi puʻuwai, a me ka maʻi kō. Eia naʻe, ʻaʻole aʻoaʻo ʻia ka lawe ʻana i nā mea hoʻopiha magnesium i kēia manawa. ʻO nā papaʻai kiʻekiʻe i ka protein, calcium, a i ʻole ka wikamina D e hoʻonui i ka pono no ka magnesium.

ʻO ka nui o ka magnesiumʻai mai ka uliuli, nā lau lau. ʻO nā meaʻai ʻē aʻe nā kumuwaiwai maikaʻi o:

• Nā huaʻai (e like me ka maiʻa, nā ʻōpelu maloʻo, a me nā avocados)
• Nuts (e like me nā ʻalemona a me nā cashews)
• ʻO ka pī a me nā pī (legume), nā hua
• Nā huahana soy (e like me ka palaoa soy a me ka tofu)
• Nā hua a pau (e like me ka laiki palaunu a me ka mila)
• Waiu

ʻAʻole maʻamau nā hopena ʻaoʻao mai ka lawe ʻana i ka magnesium kiʻekiʻe. Lawe ke kino i nā kālā keu. Hana pinepine ka magnesium i ka manawa o ke kanaka:

• Lawe i ka nui o ka mineral i loko o ka palapala hoʻopihapiha
• Lawe i kekahi laxatives

ʻOiai ʻaʻole paha ʻoe e lawa i ka magnesium mai kāu papaʻai, kākaʻikahi ka nele maoli i ka magnesium. ʻO nā ʻōuli o ia hemahema e like me:

• Hyperexcitability
• Nāwaliwali ka ʻiʻo
• Hiamoe

Hiki i ka nele o ka magnesium ke hana i ka poʻe hōʻino i ka waiʻona a i ka poʻe e ʻemi i ka magnesium liʻiliʻi me:

• ʻO ka poʻe me ka maʻi gastrointestinal a i ʻole ke ʻoki kino e hana ana i ka malabsorption
• Nā mākua makua
• ʻO ka poʻe me ka maʻi diabetes type 2

ʻO nā ʻōuli ma muli o ka nele o ka makanekiuma he ʻekolu mau ʻano.

Nā ʻōuli mua:

• Loaʻa ka ʻai ʻole
• Nusea
• ʻO ka luaʻi
• Ka luhi
• Nawaliwali

Nā ʻōuli hemahema hemahema:

• Pōpō
• ʻŪlili
• ʻO nā kuʻina Muscle a me nā ʻūlū
• Ka hopu ʻana i nā maʻi
• Hoʻololi ka pilikino
• Nā ritme naʻau maʻamau

Ka nele loa:

• Low pae kōpaʻa pae (hypocalcemia)
• Kahi pae potassium haʻahaʻa (hypokalemia)

Eia nā koi i koi ʻia no ka magnesium i kēlā me kēia lā.

Nā pēpē

• Hānau i 6 mau mahina: 30 mg / lā *
• 6 mau mahina i 1 makahiki: 75 mg / lā *

* AI a i ʻole Loaʻa pono

Nā keiki

• 1 a 3 mau makahiki: 80 milligrams
• 4 a 8 mau makahiki: 130 milligrams
• 9 a 13 mau makahiki: 240 milligrams
• 14 a 18 mau makahiki (keikikāne): 410 milligrams
• 14 a 18 mau makahiki (kaikamahine): 360 milligrams

Nā mākua

• Nā kāne makua: 400 a 420 milligrams
• Nā wahine makua: 310 a 320 milligrams
• Hāpai: 350 a 400 milligrams
• Nā wahine hānai hānai: 310 a 360 milligrams

Meaʻai - magnesium

Pūnaewele National Institutes of Health. Makanekiuma: pepa ʻoiaʻiʻo no nā ʻoihana olakino. ods.od.nih.gov/factheets/Magnesium-HealthProfessional/#h5. Hoʻohou i Kepakemapa 26, 2018. Loaʻa iā Mei 20, 2019.

ʻO Yu ASL. Nā maʻi o ka magnesium a me ka phosphore. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 119.