Magnesium no ka pīhoihoi: He maikaʻi anei ia?

Anter

• Hiki i ka magnesium ke kōkua i ke kaua ʻana i ka hopohopo?
• ʻO ka magnesium hea ka mea maikaʻi loa no ka hopohopo?
• Pehea e lawe ai i ka magnesium no ka hopohopo
• ʻO nā meaʻai kiʻekiʻe i ka magnesiuma
• Aia kekahi hopena o ka magnesium?
• Nā hōʻailona overdose magnesium
• He aha nā keu pono ʻē aʻe o ka lawe ʻana i ka magnesium?
• Nā pōmaikaʻi ʻē aʻe

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hiki i ka magnesium ke kōkua i ke kaua ʻana i ka hopohopo?

ʻO kekahi o nā minelala nui loa i ke kino, hana nui ka magnesium i nā ʻano hana o ke kino a he nui nā pono olakino. Ma waho o kēia mau pōmaikaʻi, kōkua paha ka magnesium ma ke ʻano he lāʻau kūlohelohe no ka hopohopo. ʻOiai pono nā noiʻi hou, aia kahi noiʻi e hōʻike i ka magnesium e kōkua i ka hakakā ʻana i ka hopohopo.

ʻO ka loiloi 2010 o nā mālama kūlohelohe no ka hopohopo i ʻike ʻia hiki i ka magnesium ke lilo i lāʻau lapaʻau no ka hopohopo.Lakhan SE, et al. (2010). Nutritional a herbal herbs for no hopohopo a me nā hopohopo-e pili ana i nā maʻi: ʻōnaehana loiloi. DOI:

I kēia mau lā, he loiloi 2017 i nānā i 18 mau haʻawina like ʻole i ʻike ʻia ua hōʻemi ka magnesium i ka hopohopo.Boyle NB, et. al. (2017). Nā hopena o ka hoʻopiha magnesium i ka hopohopo kumuhana a me ke koʻikoʻi - He loiloi ʻōnaehana. DOI: 10.3390 / nu9050429 Nānā kēia mau noiʻi i ka pīhoihoi liʻiliʻi, ka pīhoihoi i ka wā o ka premenstrual Syndrome, ka hopohopo postpartum, a me ka hopohopo maʻamau. Hoʻokumu ʻia nā haʻawina i nā hōʻike ponoʻī, no laila, pili nā hopena. Ua ʻōlelo ʻia ka loiloi e pono ana nā hoʻokolohua kāohi e hōʻoia i kēia loaʻa.

Wahi a kēia loiloi, ʻo kekahi o nā kumu e kōkua ai ka magnesium e hōʻemi i ka hopohopo ʻo ia ka mea e hoʻomaikaʻi ai i ka hana o ka lolo. Hōʻike ka noiʻi e hana nui ka magnesium i ka hoʻoponopono ʻana i nā neurotransmitters, nāna e hoʻouna i nā leka ma loko o ka lolo a me ke kino. ʻO kēia ke ʻano o ka magnesium i ke olakino neurological.ʻO Kirkland A, et al. (2018). Ke kuleana o ka magnesium i nā maʻi neurological. DOI:

Ua ʻike ʻia ka noiʻi e hiki i ka magnesium ke kōkua me nā hana o ka lolo e hōʻemi ana i ke kaumaha a me ka hopohopo.Sartori SB, et al. (2012). Hoʻokomo ka hemahema magnesium i ka hopohopo a me ka HPA axis disregulation: Hoʻololi e ka lāʻau lapaʻau therapeutic. DOI: 10.1016 / j.neuropharm.2011.07.027 Manaʻo ʻia e hoʻopili i kahi ʻāpana o ka lolo i kapa ʻia ʻo hypothalamus, ka mea e kōkua i ka mālama ʻana i ka pituitary a me nā adrenal glands. ʻO kēia mau ʻōpū ke kuleana no kāu pane i ke koʻikoʻi.

Inā loaʻa ʻoe i kahi maʻi pīhoihoi, makemake paha ʻoe e noʻonoʻo e hoʻohana i ka magnesium e kōkua ai i ka hōʻemi ʻana i kāu mau ʻōuli.

ʻO ka magnesium hea ka mea maikaʻi loa no ka hopohopo?

Hoʻopili pinepine ʻia ka magnesium i nā mea ʻē aʻe i mea e maʻalahi ai i ke kino e omo iā ia. Hoʻokaʻawale ʻia nā ʻano ʻokoʻa o ka makanekiuma e like me kēia mau mea hoʻopili. ʻO nā ʻano ʻano magnesi e like me:

• Makanekiuma glycinate. Hoʻohana pinepine ʻia e hōʻemi i ka ʻeha o ka mākala. Kūʻai no ka magly glycinate.
• ʻĀpana magnesium. Hoʻohana maʻamau e mālama i ka migraines a me ka constipation. Kūʻai no ka magnesium oxide.
• Makanekiuma citrate. Māmomo maʻalahi i ke kino a hoʻohana pū ʻia e mālama i ka paʻa paʻa. Kūʻai no ka magnesium citrate.
• Makanekiuma koloriside. Hoʻopomo maʻalahi ʻia e ke kino. Kūʻai no ka magnesium chloride.
• Magnesium sulfate (paʻakai Epsom). ʻO ka mea maʻamau, ʻemi maʻalahi ʻia e ke kino akā hiki ke komo ʻia i loko o ka ʻili. Kūʻai no ka magnesium sulfate.
• Lactate makanekiuma. Hoʻohana pinepine ʻia ma ke ʻano he mea hoʻohui meaʻai. Kūʻai no ka lactate makanekiuma.

Wahi a ka loiloi 2017 o nā noiʻi, ʻo ka hapa nui o nā noiʻi pili e pili ana i ka magnesium a me ka hopohopo e hoʻohana i ka lactate magnesium a i ʻole magnesium oxide.Boyle NB, et. al. (2017). Nā hopena o ka hoʻopiha magnesium i ka hopohopo kumuhana a me ke koʻikoʻi - He loiloi ʻōnaehana. DOI: 10.3390 / nu9050429 Eia nō naʻe, pono i nā noi hou aʻe e hoʻohālikelike i nā hopena anti-hopohopo o nā ʻano magnesium ʻoiai ʻaʻole maopopo i ke ʻano o ka magnesium e ʻoi aku ka maikaʻi no ka hopohopo.

Pehea e lawe ai i ka magnesium no ka hopohopo

Wahi a ke Keʻena o nā Mea Hoʻohui Meaʻai, hōʻike mau i nā noiʻi ʻaʻole i lawa ka nui o ka poʻe magnesi mai kā lākou papaʻai.Keena o nā Mea Hoʻohui Meaʻai. (2018). Magnesium: Pepa ʻoiaʻiʻo no nā ʻoihana olakino. ods.od.nih.gov/factheets/Magnesium-HealthProfessional/ Nui nā poʻe i loaʻa nā pae magnesium haʻahaʻa.

ʻO ka Recommended Daily Allowance (RDA) no nā mākua aia ma waena o 310 a me 420 mg.Keena o nā Mea Hoʻohui Meaʻai. (2018). Magnesium: Pepa ʻoiaʻiʻo no nā ʻoihana olakino. ods.od.nih.gov/factheets/Magnesium-HealthProfessional/ E like ka RDA kikoʻī ma muli o kou makahiki a me kāu kāne. Pono hou ʻia ka magnesium i ka wā hāpai, ʻoiai hiki i ka hāpai ke hoʻololi i ka hopena o kou kino i kekahi mau huaora a me nā minelala.

I mea e lawa pono ai ka magnesium i kāu papaʻai, e ʻai i nā meaʻai kiʻekiʻe i ka magnesium.

ʻO nā meaʻai kiʻekiʻe i ka magnesiuma

• lau ʻōmaʻomaʻo
• ʻāpala
• kokoleka pouli
• legume
• palaoa holoʻokoʻa
• hua kukui
• na anoano
  

Inā ʻoe e lawe i ka magnesium ma ke ʻano he mea hoʻohui, ua hōʻike nā haʻawina i hōʻike ʻia hiki i ka magnesium ke loaʻa nā hopena anti-hopohopo i hoʻohana ʻia i nā dosages ma waena o 75 a 360 mg i ka lā, e like me ka loiloi 2017.

ʻOi aku ka maikaʻi e nīnau aku i kahi kauka olakino ma mua o ka lawe ʻana i kahi waihona i ʻike ʻoe i ka lāʻau kūpono no ʻoe.

Aia kekahi hopena o ka magnesium?

ʻOiai aia kekahi mau hopena ʻaoʻao mai ka lawe ʻana i nā mea hoʻopiha magnesium, he mea nui mau ʻaʻole e lawe i nā mea hou aʻe ma mua o ka mea e pono ai.

Wahi a ke Keʻena o nā Mea Hoʻohui Meaʻai, ʻaʻole nui ka nui o ka magnesium i nā kumuwaiwai i kahi pilikia no ka mea maʻamau ka pīpī o nā puʻupaʻa i ka keu magnesium mai ka ʻōnaehana.Keena o nā Mea Hoʻohui Meaʻai. (2018). Magnesium: Pepa ʻoiaʻiʻo no nā ʻoihana olakino. ods.od.nih.gov/factheets/Magnesium-HealthProfessional/ Eia nō naʻe, hiki ke hoʻokahuli i ka hoʻopiha magnesium.

Kūkā ka National Academy of Medicine i nā mākua ʻaʻole e ʻoi aku i ka 350 mg o ka supplemental magnesium i kēlā me kēia lā.Keena o nā Mea Hoʻohui Meaʻai. (2018). Magnesium: Pepa ʻoiaʻiʻo no nā ʻoihana olakino.
ods.od.nih.gov/factheets/Magnesium-HealthProfessional/ ʻOiai ʻoi aku ka nui o ka magnesium i hiki ke ʻai ʻia i ke ʻano o ka meaʻai, hiki i kahi mea kiʻekiʻe o nā mea hoʻopihapiha ke kumu i nā hopena ʻaoʻao.

I kekahi mau hoʻāʻo, hāʻawi ʻia nā mea hoʻāʻo i kahi ana kiʻekiʻe. E lawe wale ʻoe ma mua o 350 mg i kēlā me kēia lā inā ua paipai kāu kauka i kēlā lāʻau. I ʻole loaʻa iā ʻoe kahi overdosis magnesium.

Nā hōʻailona overdose magnesium

• pāhoehoe
• nausea
• ka luaʻi
• hopu naʻau
• haʻahaʻa haʻahaʻa haʻahaʻa
• lethargy
• nāwaliwali o nā mākala

Inā manaʻo ʻoe ua hana nui ʻoe i ka magnesium, hoʻokaʻaʻike koke aku i kahi ʻoihana olakino.

He aha nā keu pono ʻē aʻe o ka lawe ʻana i ka magnesium?

Nui nā keu pono o ka makanekiuma. Mai ka naʻau i hoʻomaikaʻi i ke olakino, hana ka magnesium i loko o ke kino. Ua ʻike nā noiʻi i nā ʻano ʻē aʻe i hiki i ka magnesium ke kōkua i kou olakino.Higdon J, et al. (2019). Makanekiuma lpi.oregonstate.edu/mic/minerals/magnesium

Nā pōmaikaʻi ʻē aʻe

• lapaʻau hoʻōki
• ʻoi aku ka hiamoe
• hoʻemi i ka ʻeha
• lapaʻau migraine
• ho'ēmi i ka makaʻu no ka maʻi diabetes type 2
• hoʻohaʻahaʻa koko
• hoʻomaikaʻi i ke ʻano

ʻO ka magnesium kahi mineral koʻikoʻi me nā pono he nui. ʻOiai ʻoi aku ka nui o nā hōʻike e pono ai e hoʻomaopopo piha a wehewehe i ka hana ʻana, ʻo ka magnesium ke ʻano he lāʻau lapaʻau maikaʻi no ka hopohopo. E ʻōlelo i kahi ʻoihana olakino ma mua o ka lawe ʻana i nā mea kōkua.