Hana Magnesium: Ehia mau mea āu e lawe ai i kēlā me kēia lā?

Anter

• Paipai ʻia i nā kālā i kēlā me kēia lā
• Nāʻano o nā mea hoʻopiha magnesium
• Magnesium gluconate
• ʻĀpana magnesium
• Makanekiuma citrate
• Makanekiuma koloriside
• Makanekiuma hydroxide
• ʻO ka aspartate magnesium
• Makanekiuma glycinate
• Nā hana no ka paʻa paʻa
• Nā hana no ka hiamoe
• Ka hana no ke kaohi kō kō
• Nā hana no ka hōʻemi ʻana i nā ʻūʻī i nā mākala
• Nā hana no ke kaumaha
• Nā hana no ka hoʻonui ʻana i ka hana hoʻoikaika kino
• Nā hana no ka hoʻomaikaʻi ʻana i nā ʻōuli PMS
• Nā hana no ka migraines
• Nā hopena ʻē aʻe e hiki ai, nā hopohopo a me nā ʻōlelo aʻoaʻo
• Ke laina lalo

ʻO ka magnesium kahi mineral e pono ai ʻoe e noho olakino.

He mea koʻikoʻi ia no nā hana he nui i kou kino, e like me ka ikehu metabolism a me ka protein synthes. Hāʻawi pū ia i ka hana lolo kūpono, ke olakino iwi, a me ka naʻau a me nā hana muscle ().

ʻIke maoli ka magnesium i nā meaʻai e like me nā nati, nā lau lau ʻōmaʻomaʻo, a me nā huahana waiū (2).

Hoʻopili ʻia me kēia nutrient waiwai i hoʻopili ʻia i nā pono he nui, e like me ke kōkua ʻana i ka paʻa ʻana a me ka hoʻomaikaʻi ʻana i ke kō a me ka hiamoe.

Nānā kēia ʻatikala i nā ʻano like ʻole o nā mea hoʻopiha magnesium a pehea e hoʻoholo ai i nā mea ʻoi loa o kēlā me kēia lā no kāu mau pono.

Paipai ʻia i nā kālā i kēlā me kēia lā

Pono ka magnesium i ka mālama ʻana i ke olakino kūpono.

Eia nō naʻe, ʻike nui ʻia ka lawe ʻana o ka magnesium haʻahaʻa.

ʻIke nui ʻia ia i ka poʻe e ukali nei i ka papaʻai komohana maʻamau, i loaʻa nā meaʻai a me nā hua i hoʻomaʻemaʻe ʻia a hiki ke nele i nā meaʻai e like me nā lau lau ʻōmaʻomaʻo a me nā legume, kahi e hāʻawi ai i ka magnesium a me nā meaola nui ʻē aʻe (,).

Hōʻike ka papa ma lalo i ka ʻae ʻia i kēlā me kēia lā (RDA) a i ʻole ka lawa kūpono (AI) o ka magnesium no nā mākua, nā pēpē, a me nā keiki (2).

No nā wahine hāpai 18 a ʻoi paha, hoʻonui ʻia nā koi i 350-360 mg i kēlā me kēia lā (2).

Pili kekahi mau maʻi a me nā kūlana me ka lawa ʻole o ka magnesium, me ke kiʻekiʻe o ke koko, ke ʻano he diabetes 2, a me ka waiʻona (,,).

ʻO ka lawe ʻana i kahi waihona magnesium hiki ke kōkua i ka hoʻonui ʻana i nā pae magnesium i ka poʻe i ʻoi aku ka nui o ka hemahema a i ʻole ʻai nui i kā lākou papaʻai.

ʻO ka ʻāpono i kēlā me kēia lā (RDA) no ka magnesium no nā mākua ʻo 310-420 mg kaukaʻi ʻia i ka makahiki a me ke kāne.

Nāʻano o nā mea hoʻopiha magnesium

Loaʻa nā ʻano o nā mea hoʻopiha magnesium.

ʻO ka mea nui e noʻonoʻo ai ma mua o ka hoʻoholo ʻana i kahi kōkuʻu, ʻo ia ka nui o ka lawe ʻana, a i ʻole ke ʻano o ka lawe ʻia ʻana o ka waihona i kou kino.

Eia kahi wehewehe pōkole o nā pelekane magnesium maʻamau.

Magnesium gluconate

Hiki mai ka magnesium gluconate mai ka paʻakai magnesium o ka waikawa gluconic. I nāʻiole, ua hōʻike ʻia ka loaʻa ʻana o ka helu kiʻekiʻe loa o ka lawe ʻana i waena o nā ʻano o nā mea hoʻopiha magnesium ().

ʻĀpana magnesium

ʻO ka magnesium oxide ka mea kiʻekiʻe loa o ka elemental, a i ʻole maoli, magnesium i kēlā me kēia paona. Eia naʻe, ʻemi maikaʻi ʻole ʻia. Ua ʻike ʻia nā noiʻi ʻana ʻaʻole hiki ke hoʻohana ʻia ka magnesium oxide i loko o ka wai, e hoʻemi ana i nā helu omo (,).

Makanekiuma citrate

I ka magnesium citrate, hoʻopili ʻia ka magnesium i ka paʻakai me ka waikawa citric. Hoʻokomo maikaʻi ʻia ka magnesium citrate e ke kino a loaʻa ka solubility kiʻekiʻe i ka wai, ʻo ia hoʻi he hui maikaʻi me ka wai ().

ʻIke ʻia ka magnesium citrate ma ke ʻano pila a hoʻohana mau ʻia ma ke ʻano he saline laxative ma mua o kahi kolonekia a i ʻole kahi ʻoki nui.

Makanekiuma koloriside

E like me ka magnesium gluconate a me ka citrate, ua ʻike ʻia ka magnesium chloride e lawe maikaʻi ʻia e ke kino (2).

Loaʻa iā ia e like me kahi aila i hiki ke hoʻopili ʻia topically, akā pono nā noiʻi hou e maopopo piha i ka maikaʻi o ka lawe ʻia ʻana o ka magnesium i kēia ʻano ma o ka ʻili.

Makanekiuma hydroxide

ʻO ka magnesium hydroxide, i ʻike ʻia ʻo ka waiū o magnesia, hoʻohana pinepine ʻia e like me ka laxative e mālama i ka constipation a i kekahi mau antacids e mālama i ka puʻuwai puʻuwai (2,).

ʻO ka aspartate magnesium

ʻO ka magneson aspartate kekahi mea hoʻopihapihi magnesium maʻamau e hiki ke hoʻopili ʻia e ke kino kanaka (,).

Makanekiuma glycinate

Ua hōʻike ʻia kahi magly glycinate magnesium i kahi helu lawe maikaʻi maikaʻi me ka liʻiliʻi o ka hopena laxative.

Loaʻa paha kēia no ka mea ua komo i loko o kahi ʻokoʻa o kou ʻōpū, ke hoʻohālikelike ʻia me nā ʻano o nā mea hoʻopiha magnesium ().

Loaʻa nā ʻano o nā mea hoʻopiha magnesium. He mea nui e noʻonoʻo i ka helu omo o nā waihona ma mua o ke kūʻai ʻana.

Nā hana no ka paʻa paʻa

Inā ʻoe e hakakā me ka paʻa paʻa paʻa a paʻa paha, hiki ʻole ke hōʻoluʻolu.

ʻO ka magnesium citrate a me ka magnesium hydroxide ʻelua mau pūhui magnesium i hoʻohana mau ʻia e paipai i nā ʻōpū o ke ʻōpū.

ʻO ka magnesium hydroxide, a i ʻole ka waiū o magnesia, hana ma ke ʻano he laxative e ka huki ʻana i ka wai i loko o kou ʻōpū, e kōkua i ka palupalu i kāu pahu a hoʻomāmā hoʻi i kona ala.

Pili ka lāʻau i koi ʻia i ka huahana. E hāhai mau i nā ʻōkuhi lāʻau (17).

ʻO ka ʻoi aku o ka lawe i koi ʻia e hiki ke kumu i ka diarrhea wai a i ʻole nā ​​kaulike electrolyte.

Ma muli o ka hopena laxative, hoʻohana pinepine ʻia ka waiū o magnesia e mālama i ka constipation huehue a ʻaʻole pinepine ʻia no nā hihia mau.

ʻO ka magnesium citrate kahi mea kōkua magnesium i hoʻohana ʻia e mālama ai i ka paʻa paʻa.

ʻOi aku ka mimiki a me ka hopena o ka laxative gentler ma mua o ka magnesium hydroxide ().

ʻO ka mahele maʻamau no ka magnesium citrate ʻo 240 ml i kēlā me kēia lā, i hiki ke hui ʻia me ka wai a lawe waha ʻia.

ʻO ka magnesium citrate a me ka magnesium hydroxide he mau mea magnesiuma maʻamau i hoʻohana ʻia e mālama ai i ka constipation. No nā hopena maikaʻi loa, e hāhai mau i nā ʻōlelo maʻa mau ma nā lepili.

Nā hana no ka hiamoe

Kūpono nā pae magnesium kūpono no ka hiamoe maikaʻi. Hiki i ka magnesium ke kōkua i kou noʻonoʻo e hoʻomaha a me kou kino e hoʻokō i ka hiamoe hohonu a hoʻomaha hoʻi.

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi i nā iole i nā pae magnesium suboptimal i alakaʻi ʻia i ka maikaʻi o ka hiamoe maikaʻi ().

I kēia manawa, ua hoʻopaʻa ʻia kekahi mau helu o nā noiʻi i nā hopena o nā mea hoʻopiha magnesium i ka maikaʻi o ka hiamoe, a paʻakikī i ka ʻōlelo ʻana i kahi mahele lāʻau o kēlā me kēia lā.

Eia nō naʻe, i loko o hoʻokahi noiʻi, ʻo nā poʻe mākua i loaʻa 414 mg o ka magnesium oxide ʻelua mau manawa i kēlā me kēia lā (500 mg o ka magnesium i kēlā me kēia lā) ʻoi aku ka maikaʻi o ka hiamoe, ke hoʻohālikelike ʻia me nā mākua i loaʻa kahi placebo ().

Ma muli o ka noiʻi palena ʻia, ʻo ka lawe ʻana i 500 mg o ka magnesium i kēlā me kēia lā e hoʻomaikaʻi ai i ka maikaʻi o ka hiamoe.

Ka hana no ke kaohi kō kō

ʻO ka poʻe me ka maʻi diabetes e loaʻa paha nā pae magnesium haʻahaʻa (,).

Hiki i nā kiʻekiʻe o ke kō ke kō ke hoʻonui i ka nalowale magnesium ma o ka mimi, e hoʻemi ana i nā pae magnesium haʻahaʻa i loko o kou koko.

Ua hōʻike ʻia nā noiʻi e hiki i nā mea hoʻopihapiha magnesium ke kōkua i ka mālama ʻana i ke kō kō ma o ka mālama ʻana i ka hana o ka insulin ().

ʻO ka insulin ka hone e kōkua i ka mālama ʻana i nā pae kō kō e ka hōʻailona ʻana i kāu mau pūnaewele e lawe i ke kō mai kou koko.

Ua ʻike ʻia kahi noiʻi i ka hoʻopihapiha ʻana me 2,500 mg o ka magnesium i loko o kahi māhoe koloriside solution i hoʻomaikaʻi i kēlā me kēia lā i ka noʻonoʻo insulin a me ka hoʻokē ʻai ʻana i nā kō i ke kō i nā poʻe me ka maʻi diabetes type 2 a me nā pae magnesium haʻahaʻa ma ka pae haʻahaʻa ().

Eia nō naʻe, ʻike ʻia kahi noiʻi ʻē aʻe i loaʻa i nā kānaka i loaʻa i kēlā me kēia lā ka nui o 20.7 mmol o ka magnesium oxide i kēlā me kēia lā ʻaʻole i hoʻomaikaʻi ʻia i ke kaohi o ka glucose koko.

ʻO kēlā mea, ʻo ka poʻe i loaʻa i kahi ʻoi loa o ka magnesium oxide (41.4 mmol i kēlā me kēia lā) hōʻike i ka emi o ka fructosamine, ke ana awelika o ke kō o ke kanaka ma kahi o 2-3 mau pule ().

Ua hoʻoholo ka poʻe noiʻi ua hoʻolōʻihi ʻia ka hoʻoliʻiliʻi magnesium i ʻoi aku ma mua o nā maʻa maʻamau i ke kaohi kō glucose, akā pono ʻia nā noiʻi hou ().

ʻO nā koina kiʻekiʻe loa o 2,500 mg o nā mea hoʻopiha magnesium i kēlā me kēia lā i hōʻike ʻia e hoʻomaikaʻi ai i ke kiʻekiʻe o ke kō glucose i nā mea maʻi me ka maʻi kō, akā pono ka noiʻi hou aku.

Nā hana no ka hōʻemi ʻana i nā ʻūʻī i nā mākala

Hiki i nā ʻano he nui ke kumu i ka ʻūpī o nā mākala.

No ka mea ʻo ka magnesium ke kī i ka hana muscle, hiki i kahi hemahema ke kumu i ka ʻehaʻeha o nā mākala.

Kūʻai pinepine ʻia nā mea hoʻopiha magnesium i mea e pale a hoʻomaikaʻi ai i ka cramping muscle.

ʻOiai ua kāwili ʻia ka noiʻi ʻana e pili ana i nā mea hoʻopili magnesium no ka cramping muscle, ua ʻike ʻia kahi noiʻi ua komo ka poʻe i loaʻa he 300 mg o ka makanekiuma i kēlā me kēia lā no 6 mau pule i hōʻike ʻia he emi nā puʻupuʻu puʻupuʻu, i hoʻohālikelike ʻia me nā mea i loaʻa kahi placebo

Ua hoʻomaopopo ʻia kahi noiʻi ʻē aʻe i ka hiki o nā mea hoʻopiha magnesium e hōʻemi i ke alapine o nā wāwae wāwae i ka wā hāpai. ʻO nā wahine i lawe i ka 300 mg o ka magnesium i kēlā me kēia lā ʻike i ka liʻiliʻi pinepine a me ka liʻiliʻi o ka wāwae wāwae, hoʻohālikelike ʻia me nā wahine i lawe i kahi placebo ().

ʻOiai pono e noiʻi hou e pili ana i ka magnesium a me ka cramp muscle, lawe ʻia i 300 mg o ka magnesium i kēlā me kēia lā e hōʻike ʻia e hōʻemi i nā ʻōuli.

Nā hana no ke kaumaha

Ua hōʻike ʻia nā noiʻi e hiki i ka lawa ʻole magnesium ke hoʻonui i kou makaʻu i ke kaumaha ().

ʻO ka ʻoiaʻiʻo, ʻo ka lawe ʻana i kahi waihona magnesium e hoʻomaikaʻi ai i nā hōʻailona depressive i kekahi poʻe.

Ua ʻike ʻia hoʻokahi noiʻi ʻana i ka lawe ʻana i 248 mg o ka magnesium chloride i hoʻomaikaʻi ʻia i nā hōʻailona depressive i kēlā mau mea me ke kaumaha liʻiliʻi a me ke kaumaha ().

Eia kekahi, ua loaʻa kahi noiʻi ʻē aʻe i ka lawe ʻana i ka 450 mg o ka magnesium chloride e like me ka antidepressant i ka hoʻomaikaʻi ʻana i nā ʻōuli depressive ().

ʻOiai e hoʻomaikaʻi ai nā mea magnesi i ke kaumaha i ka poʻe me ka lawa ʻole o ka magnesium, pono e noiʻi hou e ʻike inā hiki iā lākou ke hoʻopau i ke kaumaha i kēlā mau mea me nā pae magnesium maʻamau.

Hoʻohui ʻia me 248-450 mg o ka magnesium i kēlā me kēia lā i hōʻike ʻia e hoʻomaikaʻi i ke ʻano i nā mea maʻi me ke kaumaha a me nā pae magnesium haʻahaʻa.

Nā hana no ka hoʻonui ʻana i ka hana hoʻoikaika kino

ʻO nā haʻawina like ʻole e pili ana i nā hopena o ka magnesium i ka hana hoʻoikaika kino i hōʻike ʻia i ka hiki ke hoʻonui ʻia ma muli o nā ana.

ʻO kahi laʻana, ʻelua mau noiʻi i hoʻohana i nā lāʻau o 126-250 mg o ka makanekiuma i kēlā me kēia lā i hōʻike ʻole i kahi loli nui i ka hana hoʻoikaika kino a i ʻole ka loaʻa ʻana o nā mākala.

Ua hoʻoholo nā kānaka noiʻi ʻaʻole i lawa ka maikaʻi o nā kōkua mai ka hoʻopili ʻana me ka magnesium i kēia mau kaha e ʻike ʻia (,).

Eia nō naʻe, ua ʻike ʻia kahi noiʻi ʻē aʻe i nā mea pāʻani volleyball i lawe i 350 mg o ka makanekiuma i kēlā me kēia lā i hōʻike i ka hoʻomaikaʻi maikaʻi ʻana i ka haʻuki ʻana, ke hoʻohālikelike ʻia me ka hui hoʻokele ().

Hoʻohui me ka magnesium i nā kaha o 350 mg a ʻoi paha i kēlā me kēia lā e hoʻonui i ka hana hoʻoikaika kino.

Nā hana no ka hoʻomaikaʻi ʻana i nā ʻōuli PMS

ʻO ka Premenstrual Syndrome (PMS) kahi hui o nā ʻōuli, e like me ka paʻa ʻana o ka wai, ka hoʻonāukiuki ʻana, a me nā ʻeha poʻo, i ʻike ʻia e nā wahine he 1-2 mau pule ma mua o ko lākou wā.

Hōʻike ʻia ka hoʻopili ʻana me ka magnesium e hoʻomaikaʻi i nā hōʻailona PMS.

Ua ʻike ʻia hoʻokahi noiʻi ʻana i ka lawe ʻana i 200 mg o ka magnesium oxide i kēlā me kēia lā i hoʻomaikaʻi ʻia me ka PMS ().

Ua hoʻoholo ʻia kahi noiʻi ʻē aʻe i ka lawe ʻana i 360 mg o ka magnesium i kēlā me kēia lā hoʻomaikaʻi i nā ʻōuli PMS e pili ana i ka naʻau a me nā ʻano ((mood).

Hōʻike ʻia nā mākia magnesium o 200-360 mg i kēlā me kēia lā e hoʻomaikaʻi i nā hōʻailona PMS i nā wahine, me ke ʻano a me ka paʻa ʻana o ka wai.

Nā hana no ka migraines

Hiki paha i ka poʻe i ʻike i ka migraines ke makaʻu i ka nele o ka magnesium ma muli o nā kumu he nui, e like me ka hiki ʻole o ka genetical ke omo pono i ka magnesium a hoʻonui i ka excretion o ka magnesium ma muli o ke koʻikoʻi ().

Ua ʻike ʻia kahi noiʻi i ka hoʻopiha ʻana me 600 mg o ka magnesium citrate i kōkua i ka hōʻemi ʻana i ke alapine a me ke koʻikoʻi o ka migraines ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ʻo ka mahele like i kēlā me kēia lā e hoʻoliʻiliʻi i ke alapine o ka hōʻeha migraine ().

Hōʻike ʻia me ka 600 mg o ka magnesium i kēlā me kēia lā e hōʻike ʻia e pale a hoʻoliʻiliʻi paha i ka ikaika a me ka lōʻihi o ka migraines.

Nā hopena ʻē aʻe e hiki ai, nā hopohopo a me nā ʻōlelo aʻoaʻo

Paipai ka National Academy of Medicine ʻaʻole e ʻoi aku i ka 350 mg o ka supplemental magnesium i kēlā me kēia lā (2).

Eia nō naʻe, ua pili kekahi mau noiʻi i nā ʻoihana kiʻekiʻe o kēlā me kēia lā.

Paipai ʻia e lawe wale i kahi hoʻopiha magnesium i kēlā me kēia lā e hāʻawi i nā mea i ʻoi aku ma mua o 350 mg ma lalo o ka mālama olakino.

ʻOiai he kākaʻikahi ka ʻino magnesia, ke lawe nei i kekahi mau mea hoʻopiha magnesium ma nā kiʻekiʻena kiʻekiʻe e kumu ai ka maʻi diarrhea, nausea, a me nā ʻōpū o ka ʻōpū.

Pili pū paha nā mea hoʻopiha magnesium me kekahi mau lāʻau, e like me nā lāʻau ʻalopiko a me nā diuretics (2).

He kākaʻikahi loa ka makika magnesium, akā e noʻonoʻo pono e kamaʻilio me kāu kauka olakino ma mua o ka hoʻomaka ʻana e hoʻonui me ka 350 mg i kēlā me kēia lā.

Ke laina lalo

Hoʻopili ka magnesium i loko o 300 mau hopena biochemical i kou kino a koʻikoʻi no ka mālama ʻana i ke olakino maikaʻi.

ʻO ka RDA no ka makanekiuma he 310-420 mg no nā mākua e pili ana i ka makahiki a me ke kāne.

Inā ʻoe e koi i kahi pākuʻi, hiki ke loli i nā ʻōlelo aʻoaʻo ma muli o kāu mau pono, e like me ka hoʻomaikaʻi ʻana i ka paʻa paʻa, ka hiamoe, nā puʻupuʻu puʻupuʻu, a i ʻole ke kaumaha.

ʻO ka hapa nui o nā noiʻi i loaʻa nā hopena maikaʻi me nā lā o 125-2,500 mg i kēlā me kēia lā.

Eia nō naʻe, ʻoi aku ka maikaʻi e nīnau aku i kāu kauka olakino ma mua o ka lawe ʻana i kahi pākuʻi, keu hoʻi ma nā koina kiʻekiʻe.