Contents
Keʻano pōkole
ʻO ka magnesium (Mg) kekahi o nā minelala nui loa i ke kūlohelohe a me ka hā o nā mineral i loko o nā meaola. Hoʻopili ʻia i loko o nā hopena metabolic kī nui e like me ka hana ʻana i ka ikehu, synthesi o nā nukelika a me nā polokina, a me nā hopena oxidative. He mea nui ka magnesium no ke olakino o ka pale a me nā ʻōnaehana, nā mākala a me nā iwi. ʻO ka launa pū ʻana me nā mea ʻē aʻe (calcium, sodium, potassium), he mea nui ia no ke olakino o ke kino holoʻokoʻa[1].
Nā meaʻai waiwai magnesium
Hōʻike kokoke i ka loaʻa o mg i 100 g huahana[3]:
Pono i kēlā me kēia lā
I ka makahiki 1993, ua hoʻoholo ke Kōmike ʻepekema ʻEulopa no ka meaʻai pono i ka mahele kūpono o ka magnesium i kēlā me kēia lā no kahi mākua he 150 a 500 mg i kēlā me kēia lā.
Ma muli o nā noiʻi noiʻi, ua hoʻokumu ka US Food and Nutrition Board i kahi Recommended Diet (RDA) no ka makanekiuma i ka makahiki 1997. Aia ia i ka makahiki a me ke kāne o ke kanaka:
I ka makahiki 2010, ua ʻike ʻia ma kahi o 60% o nā mākua ma ʻAmelika Hui Pū ʻIa e hoʻopau ʻole i ka magnesium i kā lākou papaʻai.[4].
Hoʻonui ka pono o ka magnesium i kēlā me kēia lā me kekahi mau maʻi: ka haʻalulu i nā keiki hānau hou, hyperlipidemia, ʻona lithium, hyperthyroidism, pancreatitis, hepatitis, phlebitis, maʻi coronary artery, arrhythmia, digoxin ʻona.
Hoʻohui ʻia, ʻōlelo ʻia kahi nui o ka magnesium e hoʻohana i ka wā:
- hōʻino ʻino: ua hōʻoia ʻia ka inu nui ʻana o ka waiʻona i ka hoʻonui ʻana i ka excretion o ka magnesium ma o nā puʻupaʻa;
- ke lawe nei i kekahi mau lāʻau;
- hānai hānai i nā pēpē he nui;
- i ka wā ʻelemakule: Ua hōʻike ʻia kekahi mau noiʻi ʻana ʻaʻole lawa ka lawe magnesium i ka poʻe kahiko, no nā kumu o ke kino, a no ka pilikia i ka hoʻomākaukau ʻana i ka meaʻai, ke kūʻai ʻana i nā mea kūʻai mai, a pēlā aku.
Hoʻemi ka koi o kēlā me kēia lā no ka magnesium me ka hana ʻino ʻole. I kēlā mau hihia, ʻo ka nui o ka magnesium i loko o ke kino (ʻo ka mea nui ke lawe i nā mea hoʻopihapihaʻai) hiki ke lilo i mea ʻawahia.[2].
Manaʻo mākou e hoʻomaʻamaʻa ʻoe iā ʻoe iho me ka laulā o Magnesium (Mg) ma ka hale kūʻai pūnaewele nui loa o ka honua no nā huahana kūlohelohe. Aia ma mua o 30,000 mau huahana pili kaiapuni, nā kumukūʻai maikaʻi a me nā hoʻolaha maʻamau, mau 5% hōʻemi me ka code promo CGD4899, manuahi ma ka honua holoʻokoʻa i hoʻouna ʻia loaʻa.
Nā pono a me nā hopena o ka magnesium i ke kino
Loaʻa ma mua o ka hapalua o ka magnesium o ke kino i nā iwi, kahi e hana nui ai i ko lākou ulu a mālama ʻana i ko lākou olakino. ʻO ka hapa nui o ke koena i loaʻa i nā mākala a me nā mea palupalu, a ʻo 1% wale nō i ka wai extracellular. Mālama ʻia ka iwi magnesium ma ke ʻano he waihona wai no ka mālama ʻana i ka maʻamau maʻamau o ka magnesium i loko o ke koko.
Hoʻopili ka magnesium i loko o 300 mau hopena metabolic nui e like me ka synthesist o kā mākou mea hanauna (DNA / RNA) a me nā protein, i ka ulu a me ka hana hou ʻana o nā pūnaewele, a me ka hana a me ka mālama ʻana o ka ikehu. He mea nui ka makanekiuma no ka hoʻokumu ʻana i ka hui o ka ikehu nui o ke kino - adenosine triphosphate - e pono ai i nā hunaola āpau[10].
Loaʻa ke olakino olakino
- Pili ka magnesium i nā haneli he nui o nā hopena biochemical i ke kino. Pono ʻia ka magnesium e nā hunaola āpau o kā mākou kino, me ka ʻokoʻa ʻole, no ka hana ʻana i ka ikehu, hana protein, mālama ʻana i nā genes, nā mākala a me nā ʻōnaehana.
- Hiki i ka magnesium ke hoʻomaikaʻi i ka hana o nā haʻuki. Kaukaʻi ʻia i ka haʻuki, pono ke kino i ka 10-20% ʻoi aku ka magnesium. Kōkua ia i ka lawe ʻana o ka glucose i nā mākala a me ka hana ʻana o ka lactic acid, hiki ke ʻeha i hope o ka hoʻoikaika kino. Hōʻike ka noiʻi i ka hoʻopili ʻana me ka magnesium e hoʻonui i ka hana hoʻoikaika kino i nā mea haʻuki ʻoihana, nā ʻelemākule, a me nā mea me nā kūlana olakino hoʻomau.
- Kōkua ka magnesium i ka hakakā kaumaha. Hana nui ka magnesium i ka hana o ka lolo a me ke ʻano o ka naʻau, a pili nā pae haʻahaʻa i ke kino me ka hoʻonui ʻia o ka makaʻu o ke kaumaha. Manaʻo kekahi ʻepekema ʻo ka nele o ka magnesium i nā meaʻai o kēia manawa ke kuleana no nā hihia he nui o ke kaumaha a me nā maʻi noʻonoʻo ʻē aʻe.
- Maikaʻi ka magnesium no nā poʻe me ka maʻi diabetes type 2. Hōʻike ka noiʻi e 48% o ka poʻe me ka maʻi diabetes type 2 he haʻahaʻa haʻahaʻa o ke koko o ka magnesium. Hiki i kēia ke hōʻino i ka hiki o ka insulin e kaohi i nā pae kō kō. Ua ʻike ʻia kahi noiʻi ʻē aʻe i loaʻa i nā poʻe me ka maʻi diabetes ʻano 2 i lawe i nā kaha kiʻekiʻe o ka magnesium i kēlā me kēia lā i ka hoʻomaikaʻi nui ʻana i ke kō a me nā pae hemoglobin.
- Kōkua ka magnesium i nā pae pae kiʻekiʻe o ke koko. ʻIke ʻia kahi noiʻi i ka poʻe e lawe ana i ka 450 mg o ka magnesium i kēlā me kēia lā i ka hoʻoliʻiliʻi koʻikoʻi i ke kahe o systolic a me diastolic. Pono e hoʻomaopopo ʻia ua mālama ʻia nā hopena o ke aʻo ʻana i ka poʻe me ke koko kiʻekiʻe, a ʻaʻole i alakaʻi ʻia i nā loli i ka poʻe me ke kaomi maʻamau.
- Loaʻa i ka magnesium nā anti-inflammatory waiwai. Ua hoʻopili ʻia ka lawe ʻana o ka magnesium haʻahaʻa i ka mumū mau, kahi mea e kōkua ai i ka ʻelemakule, momona, a me nā maʻi mau. Hōʻike ka noiʻi i nā keiki, nā ʻelemākule, nā poʻe momona a me nā poʻe me ka maʻi kō, he haʻahaʻa ko ke koko magnesium a hoʻonui i nā māka o ka pehu.
- Hiki i ka magnesium ke pale aku i ka migraines. Manaʻo kekahi poʻe noiʻi e ʻeha ka poʻe me ka migraines i ka nele o ka magnesium ma mua o nā mea ʻē aʻe. I hoʻokahi o nā noi ʻana, ua kōkua ka supplementation me 1 gram o ka magnesium i ka hoʻopakele ʻana i ka neʻe ʻana o ka migraine huina me ka ʻoi aku o ka maikaʻi ma mua o ka lāʻau maʻamau. Hoʻohui, hiki i nā meaʻai waiwai i ka magnesium ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka migraine.
- Hoʻoemi ka magnesium i ke kūpaʻa o ka insulin. ʻO ke kūpaʻa insulina kekahi o nā kumu nui o ka maʻi diabetes type 2. Hoʻohālikelike ʻia ia e ka hiki ʻole o ka mākala a me nā akepaʻa keakea e huki maoli i ke kō mai ke koko. He kuleana koʻikoʻi ka Magnesium i kēia kaʻina. Hoʻohui ʻia, hoʻonui nā kiʻekiʻe o ka insulin i ka nui o ka magnesium i excreted i ka mimi.
- Kōkua ka magnesium iā PMS. Kōkua ka magnesium i nā hōʻailona PMS e like me ka paʻa ʻana o ka wai, nā ʻōpū o ka ʻōpū, ka luhi, a me ka huhū[5].
ʻO ka digestibility
Me ka ulu ʻana o ka magnesiuma ulu, ulu pinepine ka nīnau: pehea e lawa ai ia mai kāu papaʻai i kēlā me kēia lā? ʻAʻole maopopo ka hapa nui o ka poʻe i ka ʻoiaʻiʻo ua iho nui ka nui o ka magnesium i nā meaʻai hou. ʻO kahi laʻana, loaʻa nā mea kanu 25-80% ʻoi aku ka magnesium, a i ka wā e hana ana i ka pasta a me ka berena, 80-95% o nā magnesium āpau e luku ʻia. ʻO nā kumuwaiwai o ka magnesium, i hoʻopau nui ʻia, ua hōʻole i ke kenekulia i hala ma muli o ka mahiʻai ʻoihana a me nā loliʻai. ʻO nā meaʻai momona loa i ka magnesium nā pīni a me nā nati, nā lau lau ʻōmaʻomaʻo, a me nā hua āpau e like me ka laiki ʻeleʻele a me ka palaoa holoʻokoʻa. Hāʻawi ʻia i nā ʻano ʻai o kēia manawa, hiki i kekahi ke hoʻomaopopo i ka paʻakikī e hiki i ka 100% i kēlā me kēia lā waiwai no ka magnesium. ʻO ka hapa nui o nā meaʻai kiʻekiʻe i ka magnesium e hoʻopau ʻia i nā mea liʻiliʻi loa.
Hoʻololi pū ka lawe ʻia ʻana o ka magnesium, i kekahi manawa a hiki i 20%. Hoʻohuli ʻia ka omo ʻana o ka magnesium e nā kumu e like me nā phytic a me nā waikawa oxalic, nā lāʻau i lawe ʻia, nā makahiki, a me nā ʻikepili.
ʻEkolu kumu nui e lawa ʻole ai ka magnesium mai kā mākou papaʻai.
- 1 ka hana ʻana i ka meaʻai ʻoihana;
- 2 ka hana o ka lepo kahi e ulu ai ka huahana;
- Hoʻololi ʻo 3 i nā ʻano ʻai.
Hoʻokaʻawale ka hana ʻana i ka meaʻai i nā kumuwaiwai o nā mea kanu i loko o nā ʻāpana - no ka maʻalahi o ka hoʻohana a hoʻēmi i ka waiwai. Ke hana ʻana i ka palaoa i ka palaoa keʻokeʻo, hemo ka bran a me ka germ. Ke hana ʻana i nā ʻanoʻano a me nā nati i loko o nā aila i hoʻomaʻemaʻe ʻia, hoʻomāhuahua ʻia ka meaʻai a hoʻololi ʻia a lawe ʻia paha ka ʻike magnesium e nā mea hoʻohui kemika Lawe ʻia ka 80-97 pakeneka o ka magnesium mai nā hua palaoa i hoʻomaʻemaʻe ʻia, a ma ka liʻiliʻi he iwakālua mau mea momona e hemo i ka palaoa i hoʻomaʻemaʻe ʻia. Hoʻohui ʻia ʻelima wale nō o kēia mau mea ke "waiwai," a ʻaʻole ʻo magnesium kekahi o lākou. Eia hou, ke hana ʻana i ka meaʻai, hoʻonui ka nui o nā calorie. ʻO ke kō i hoʻomaʻemaʻe lilo i nā magnesium āpau. ʻO ka molakeke, i hemo ʻia mai ke kō i ka wā o ka hoʻomaʻemaʻe, aia i 25% o ka waiwai o ka magnesium i kēlā me kēia lā i hoʻokahi puna. Hele ʻole i ke kō.
ʻO ka lepo kahi e ulu ai nā huahana he hopena nui hoʻi i ka nui o nā meaʻai i loko o kēia mau huahana. Wahi a ka poʻe loea, ke emi nui nei ka maikaʻi o kā mākou mea kanu. Eia kekahi laʻana, maʻAmelika, ua emi iho ka nui o nā meaʻai i loko o ka lepo i ka 40% i hoʻohālikelikeʻia me 1950. ʻO ke kumu o kēia i manaʻoʻia he mau ho'āʻo e hoʻonui i nā hua. A i ka wā e ulu wikiwiki a nui ai nā mea kanu, ʻaʻole hiki iā lākou ke hana i nā meaʻai i ka manawa. Ua emi ka nui o ka magnesium i nā meaʻai a pau - kaʻiʻo, ka palaoa, nā huaʻai, nā huaʻai, nā meaʻai. Eia kekahi, hoʻopau nā pesticides i nā mea ola e hāʻawi i nā mea kanu me nā meaʻai. Hoʻemi i ka helu o nā hua bacteria paʻa huaʻai i loko o ka lepo a me nā ilo honua[6].
I ka 2006, ua paʻi ka World Health Organization i ka ʻikepili i 75% o nā mākua e ʻai i nā papaʻai me ka lawa ʻole o ka magnesium.[7].
Hoʻohui ʻia nā meaʻai olakino
- Makanekiuma + wikamina B6. ʻO ka magnesium i loaʻa i nā nati a me nā hua e kōkua i ka mālama ʻana i ke kahe o ke koko, pale i ka hoʻopaʻapaʻa vaskular, a mālama i ka helu o ka naʻau maʻamau. Kōkua ka Vitamin B6 i ke kino e omo i ka makanekiuma. I mea e hoʻonui ai i kāu lawe magnesium, e hoʻāʻo i nā meaʻai e like me nā ʻalemona, ka milo; a no ka nui o nā huaʻai B6, koho i nā hua maka a me nā mea kanu e like me ka maiʻa.
- Makanekiuma + wikamina D. Kōkua ka Wikamina D i ka hoʻoponopono ʻana i ke koko a hoʻomaikaʻi i ke olakino puʻuwai. Akā i mea e komo piha ai ia, pono ka magnesium. Me ka ʻole o ka magnesium, ʻaʻole hiki ke hoʻohuli ʻia ka wikamina D i kona ʻano hana, ka helu. ʻO ka waiū a me nā iʻa kahi waiwai maikaʻi o ka wikamina D, a hiki ke hoʻohui ʻia me ka milo, nā ʻalemone a me nā pīni ʻeleʻele. Eia hou, koi ʻia ka kalima no ka omo ʻana o ka huaora D.[8].
- Makanekiuma + wikamina B1. Pono ka magnesium no ka hoʻololi ʻana o thiamine i kona ʻano hana, a no kekahi mau enzyme hilinaʻi thiamine.
- Makanekiuma + potasiuma. Pono ka magnesium no ka asimilation o ka potassium i nā huna o ke kino. A ʻo ka kaulike kaulike ʻana o ka magnesium, calcium, a me ka potassium e hoʻohaʻahaʻa ai i kou maka o ka hahau.[9].
ʻO ka magnesium kahi electrolyte pono a pono i ka hui pū ʻia me ka calcium, potassium, sodium, a me ka phosphore a me nā mea he nui i loko o ka mineral a me nā paʻakai paʻakai. ʻIʻike nui ʻia ia e nā mea pāʻani, ʻo ka mea maʻamau ke hui pū ʻia me ka zinc, no nā hopena i ka hoʻomanawanui ʻana i ka ikaika a me ka hoʻōla hou ʻana o nā mākala, keu hoʻi ke hui pū ʻia me ka lawe wai kūpono. Pono nā electrolytes no kēlā me kēia pūnaewele i ke kino a he mea nui ia no ka hana pono pūnaewele. He mea nui lākou i ka ʻae ʻana i nā hunaola e hoʻoulu i ka ikehu, e hoʻoponopono i nā wai, e hāʻawi ana i nā minelala e pono ai no ka pīhoihoi, hana huna, permeability membrane a me nā hana pūnaewele maʻamau. Hoʻokumu lākou i ka uila, aelike i nā mākala, hoʻoneʻe i ka wai a me nā wai i ke kino, a komo i nā ʻano hana like ʻole.
Hoʻopilikia ʻia ka uila o nā electrolytes i loko o ke kino e nā hormones like ʻole, ka hapanui o lākou e hua ʻia i nā puʻupaʻa a me nā gland adrenal. Nānā nā mea ʻike i nā hunaola puʻukū loea i ka nui o ka sodium, potassium a me ka wai i loko o ke koko.
Hiki ke hoʻopau ʻia nā electrolytes mai ke kino ma o ka hou, ka feces, ka luaʻi, a me ka mimi. ʻO nā maʻi gastrointestinal he nui (me ka omo gastrointestinal) ke kumu o ka make wai, e like me ka diuretic therapy a me nā maʻi ʻehaʻeha e like me ka wela. ʻO ka hopena, ʻike paha kekahi poʻe i ka hypomagnesemia - kahi nele o ka magnesium i ke koko.
Rula kuke
E like me nā minelala ʻē aʻe, kūpaʻa ka magnesium i ka wela, ka ea, nā waikawa, a i ʻole ke kāwili ʻia ʻana me nā mea ʻē aʻe.[10].
I ka lāʻau lapaʻau kūhelu
ʻO ke koko kiʻekiʻe a me nā maʻi puʻuwai
Nā hualoaʻa mai nā hoʻokolohua hoʻokolohua e hoʻohana ana i nā mea hoʻopiha magnesium e mālama i ke kahe o ke koko kiʻekiʻe e kūʻēʻē ana. Pono nā hoʻokolohua hoʻokolohua wā lōʻihi e hoʻoholo inā loaʻa kahi pōmaikaʻi therapeutic i ka poʻe me ka hanu kiʻekiʻe. Eia nō naʻe, pono ka magnesium i ke olakino puʻuwai. He mea nui kēia mineral i ka mālama ʻana i ka puʻuwai puʻuwai maʻamau a hoʻohana pinepine ʻia e nā kauka e mālama i nā arrhythmia, keu hoʻi i ka poʻe me ka puʻuwai puʻuwai ʻole. Eia nō naʻe, ua hakakā nā hopena o nā noiʻi e hoʻohana ana i ka magnesium e mālama i nā mea pakele o ka puʻuwai. ʻOiai ua hōʻike kekahi mau noiʻi i ka hoʻemi ʻana i ka make a me ka hoʻemi ʻana i nā arrhythmia a me ka hoʻomaikaʻi ʻana i ke koko, ʻaʻole hōʻike ʻia nā noiʻi ʻē aʻe i kahi hopena.
Ka meaʻai maʻi maʻi. ʻO nā huahana pono a weliweli.
hahauʻana
Hōʻike nā noiʻi heluna kanaka i ka poʻe me ka magnesium haʻahaʻa i kā lākou papaʻai hiki ke ʻoi aku ka nui o ka maʻi stroke. Hōʻike kekahi mau hōʻike hōʻike preliminary e lilo ka magnesium sulfate i mea pono i ka mālama ʻana i ka hahau a i ʻole ka wā pōkole o ka hāʻawi ʻana o ke koko i kahi o ka lolo.
Preeclampsia
ʻO kēia kahi ʻano e hoʻonui nui ʻia i ke kaomi koko i ke kolu o ka trimester o ka hāpai ʻana. Hiki i nā wahine me ka preeclampsia ke hoʻomohala i ka hopu ʻana, a laila kapa ʻia he eclampsia. ʻO ka magnesium intravenous kahi lāʻau e pale ai a mālama ai paha i ka hopu ʻana e pili ana me ka eclampsia.
Diabetes
Hoʻopili ʻia ka maʻi ʻaʻano 2 me nā pae haʻahaʻa o ka magnesium i ke koko. Aia kekahi hōʻike mai ka noiʻi noiʻi ʻana e hiki ai i ka lawe ʻana i ka magnesium dietary kiʻekiʻe ke pale aku i ka ulu ʻana o ka maʻi diabetes type 2. Ua loaʻa ka magnesium e hoʻomaikaʻi ai i ka noʻonoʻo o ka insulin, e hoʻemi ana i ka makaʻu o ka maʻi diabetes type 2. Hoʻohui ʻia, hiki i ka nele o ka magnesium i nā diabetic ke hoʻemi i ko lākou pale, a ʻoi aku ka maʻalahi o ka maʻi a me ka maʻi.
Osteoporosis
Manaʻo ʻia nā hemahema i ka kalipuna, ka wikamina D, ka magnesium a me nā minela ʻē aʻe e hana i ka ulu o ka osteoporosis. ʻO ka lawa kūpono o ka calcium, magnesium a me ka wikamina D, i hui pū ʻia me nā meaʻai a me nā hoʻoikaika kino holoʻokoʻa i ka wā kamaliʻi a me nā mākua, ʻo ia ke ana pale mua no nā kāne a me nā wahine.
Meaʻai no ka migraines. ʻO nā huahana pono a weliweli.
ʻO Migraine
ʻOi aku ka haʻahaʻa o ka pae magnesium i kēlā me ka migraines, me nā keiki a me nā ʻōpio. Hoʻohui ʻia, hōʻike kekahi mau noiʻi hoʻokolohua hiki i nā mea hoʻopiha magnesium ke hoʻemi i ka lōʻihi o ka migraines a me ka nui o nā lāʻau i lawe ʻia.
Manaʻo kekahi loea i ka magnesium waha he koho kūpono paha i nā lāʻau lapaʻau no nā poʻe e ʻeha i ka migraines. Hiki i nā mea hoʻopihapiha magnesium ke koho kūpono no ka poʻe hiki ʻole ke lawe i kā lākou lāʻau lapaʻau ma muli o nā hopena ʻaoʻao, hāpai keiki, a i ʻole nā maʻi puʻuwai.
Asthma
Ua hōʻike ʻia kahi noiʻi pili i ka heluna kanaka e pili pū ana paha ka lawe ʻana i ka magnesium haʻahaʻa me ka makaʻu o ka ulu ʻana i ka hānō i nā keiki a me nā mākua. Hoʻohui ʻia, hōʻike kekahi mau noiʻi hoʻokolohua hiki i ka magnesium intravenous a inhaled ke kōkua i ka mālama ʻana i nā hānō hānō i nā keiki a me nā mākua.
ʻO ka maʻi Defence / Hyperactivity Disorder (ADHD)
Manaʻo kekahi poʻe loea i nā keiki me ka deficit attention / hyperactivity maʻi (ADHD) hiki ke loaʻa i ka magnesium hemahema hemahema, i hōʻike ʻia iā ia iho i nā ʻōuli e like me ka huhū a me ka hoʻoliʻiliʻi hoʻoliʻiliʻi. I hoʻokahi noiʻi hoʻokolohua, 95% o nā keiki me ADHD i lawa ʻole ka magnesium. I loko o kahi noiʻi hoʻokolohua ʻē aʻe, ʻo nā keiki me ADHD i loaʻa ka magnesium i hōʻike i ka hoʻomaikaʻi nui ʻana i ka lawena, ʻoiai ʻo ka poʻe i loaʻa ka lāʻau lapaʻau maʻamau me ka ʻole o ka magnesium i hōʻike i ka ʻinoʻino. Hōʻike kēia mau hopena e pono paha nā mea hoʻopiha magnesium no nā keiki me ADHD.
Mea ai no ka constipation. ʻO nā huahana pono a weliweli.
Ka hoʻomau
Loaʻa ka hopena laxative i ka lawe ʻana i ka magnesium, hoʻomaha i nā kūlana i ka wā o ka paʻa.[20].
Ka hānau ʻole a me ka hāpai keiki ʻana
Ua hōʻike ʻia kahi noiʻi lapaʻau liʻiliʻi o nā wahine a me nā wahine infertile me ka moʻolelo o ka hānau ʻole ʻana i hiki i nā pae magnesium haʻahaʻa ke hoʻopōʻino i ka momona a hoʻonui i ka pilikia o ka hānau ʻole. Ua ʻōlelo ʻia ʻo ka magnesium a me ka selenium i hoʻokahi ʻano o ka mālama ʻana i ka momona.
ʻĀhane Premenstrual (PMS)
Hōʻike nā ʻike ʻepekema a me nā ʻike hoʻokolohua hiki i ka hoʻopili magnesium ke kōkua i ka hoʻomaha ʻana i nā ʻōuli e pili ana me ka PMS, e like me ka bloating, ka hiamoe, ka pehu ʻana o ka wāwae, ka loaʻa ʻana o ke kaumaha, a me ka palupalu o ka umauma. Hoʻohui, hiki i ka magnesium ke kōkua i ka hoʻomaikaʻi ʻana i ke ʻano o ka PMS.[4].
Nā pilikia pilikia a me ka hiamoe
ʻO ka insomnia kahi hōʻailona maʻamau o ka nele magnesia. ʻO ka poʻe me nā pae magnesium haʻahaʻa e ʻike pinepine i ka hiamoe maha ʻole, ala ala pinepine i ka pō. ʻO ka mālama ʻana i nā pae magnesium olakino pinepine ka hopena o ka hiamoe hohonu ʻana. He kuleana koʻikoʻi ka Magnesium i ka mālama ʻana i ka hiamoe hoʻomaha hohonu e ka mālama ʻana i nā pae olakino o GABA (kahi neurotransmitter e mālama i ka hiamoe). Hoʻohui, hiki i nā pae haʻahaʻa o GABA i ke kino ke paʻakikī i ka hoʻomaha. Hoʻokani pū ka magnesium i ke kuleana nui i ka hoʻoponopono ʻana i ka ʻōnaehana pane koʻikoʻi o ke kino. Hoʻopili ka hemahema magnesium i ka hoʻonui i ke koʻikoʻi a me ka hopohopo[21].
I ka hāpai keiki
Hoʻopiʻi nā wahine hāpai he nui no ka cramp a me ka ʻeha o ka ʻōpū e hiki ke hana ma muli o ka nele o ka magnesium. ʻO nā ʻōuli ʻē aʻe o ka lawa ʻole o ka magnesium nā palpitations a me ka luhi. ʻO lākou āpau, e like me ia, ʻaʻole ia he kumu no ka hopohopo, akā, akā naʻe, e hoʻolohe ʻoe i nā hōʻailona o kou kino a, malia paha, e lawe i kahi hōʻike hemahema magnesia. Inā kū ka hemahema magnesium koʻikoʻi i ka wā o ka hāpai ʻana, lilo ka uterus i kona hiki ke hoʻomaha. No laila, kū ka hopu ʻana, kahi e hiki ai ke hōʻemi i nā wā maʻa - a alakaʻi i ka hānau mua ma nā hihia koʻikoʻi. Me ka nele magnesiuma, pau ka hopena kaulike ma ka ʻōnaehana cardiovascular a hoʻonui ka makaʻu o ka hoʻomohala ʻana i ka hypertension i nā wahine hāpai. Hoʻohui ʻia, manaʻo ʻia ka lawa ʻole magnesium ke kumu o ka preeclampsia a hoʻonui i ka nausea i ka wā hāpai.
I ka lāʻau lāhui
ʻIke ka lāʻau lapaʻau kuʻuna i nā tonic a me nā hopena hoʻomalule o ka magnesium. Hoʻohui ʻia, e like me nā ʻōlelo a ka poʻe, he diuretic, choleretic a me nā hopena antimicrobial ka magnesium. Pale ia i ka ʻelemakule a me ka pehu[11]… ʻO kekahi o nā ala e komo ai ka magnesium i ke kino ma o ke ala transdermal - ma o ka ʻili. Hoʻohana ʻia ia e ka ʻānai ʻana i kahi hui pūpū magnesium chloride i loko o ka ʻili ma ke ʻano o kahi aila, gel, nā paʻakai ʻauʻau a i ʻole lotion. ʻO kahi ʻauʻau magnesium chloride wāwae he hana pono hoʻi ia, ʻoiai e manaʻo ʻia ka wāwae kekahi o nā ʻāpana o ke kino i lawe nui ʻia. Hoʻopili nā mea pāʻani, nā chiropractors, a me nā mea hoʻoponopono massage i ka magnesium chloride i nā ʻehaʻeha a me nā hono. ʻAʻole hāʻawi kēia hana i ka hopena olakino o ka magnesium, akā ʻo nā keu hoʻi o ka lomilomi a me ka ʻānai ʻana i nā wahi i hoʻopilikia ʻia.[12].
I ka noiʻi ʻepekema
- ʻO kahi hana hou no ka wānana i ka pilikia o ka preeclampsia. Ua hoʻomohala nā mea noiʻi o Australia i kahi ala e wānana i ka hoʻomaka ʻana o kahi maʻi hāpai weliweli weliweli loa i pepehi i nā wahine he 76 a me ka hapalua miliona mau keiki i kēlā me kēia makahiki, ka hapa nui i nā ʻāina kūkulu. He ala maʻalahi a kumukūʻai hoʻi e wānana i ka hoʻomaka o ka preeclampsia, i hiki ke alakaʻi i nā pilikia i nā wahine a me nā keiki, e like me ka lolo o ka makuahine a me ka ʻeha a me ka hānau mua ʻole. Loiloi ʻia nā mea noiʻi i ke olakino o nā wahine hāpai 000 e hoʻohana nei i kahi nīnau nīnau kūikawā. Hoʻohui ʻia nā ana o ka luhi, olakino puʻuwai, digestion, palekana, a me ke olakino noʻonoʻo, hāʻawi ka nīnau nīnau i kahi "heluʻai ola suboptimal" āpau. Eia kekahi, ua hui pū ʻia nā hopena me nā hoʻāʻo koko e ana i ka pae o ka calcium a me ka magnesium i loko o ke koko. Ua hiki i nā kānaka noiʻi ke wānana pono i ka ulu ʻana o ka preeclampsia ma kahi o 593 ka pākēneka o nā hihia.[13].
- Nā kikoʻī hou e pili ana i ka pale ʻana o ka magnesium i nā hunaola mai ka maʻi. Ke komo nā pathogens i nā hunaola, hakakā ko mākou kino iā lākou me ka hoʻohana ʻana i nā ʻano like ʻole. Ua hiki i nā kānaka noiʻi ma ke Kulanui o Basel ke hōʻike pono i ke ʻano o ka mālama ʻana o nā hunaola i nā pathogens. Kuhi kēia ʻano hana i ka nele o ka magnesium, a ʻo ia ka mea e kaupalena ai i ka ulu ʻana o ke koʻohune, i hōʻike ʻia e nā kānaka noiʻi. I mea e hōʻalo ai i ka "hui ʻana" i nā hunaola pale, komo hewa kekahi mau koʻohune a hoʻonui i loko o nā kino o ke kino. Eia nō naʻe, he ʻano ʻokoʻa ko kēia mau hunaola e mālama ai i nā koʻohune intracellular. Ua ʻike nā ʻepekema he koʻikoʻi ka magnesium no ka ulu ʻana o ka maʻi i loko o nā pūnaewele host. ʻO ka wī o ka makanekiuma kahi mea koʻikoʻi no ka bacteria, nāna e hoʻōki i ko lākou ulu a ulu ʻana. Hoʻopili nā pūnaewele hoʻopili i ka lako o ka magnesium i kēia mau maʻi pathogens intracellular, no laila ke kaua nei i nā maʻi [14].
- ʻO kahi hana hou e mālama ai i ka hōʻeha puʻuwai. Hōʻike ka noiʻi e hoʻomaikaʻi ka magnesium i ka maikaʻi ʻole o ka puʻuwai i hana ʻole ʻia ma mua. I loko o kahi pepa noiʻi, ua ʻike nā ʻepekema o ke Kulanui o Minnesota i ka hiki ke hoʻohana ʻia ka magnesium e mālama i ka puʻuwai diastolic. "Ua ʻike mākou i ke koʻikoʻi o ka mitochondrial cardiid stress hiki ke hana i ka hana diastolic. Ma muli o ka nui o ka magnesium no ka hana mitochondrial, ua hoʻoholo mākou e hoʻāʻo i ka supplementation ma ke ʻano he lapaʻau, "i wehewehe ʻia e ke alakaʻi aʻo. "Lawe ia i ka hoʻoluʻu puʻuwai nāwaliwali e hiki ai i ka hōʻino puʻuwai diastolic." ʻIke ʻia ka momona a me ka maʻi kō no ka maʻi maʻi maʻi. Ua ʻike nā kānaka noiʻi ua hoʻomaikaʻi pū ka magnesium supplementation i ka hana mitochondrial a me nā pae glucose koko i nā kumuhana. [15].
I ka cosmetology
Hoʻohana pinepine ʻia ka magnesium oxide i nā huahana mālama nani. He mea hoʻopaneʻe a mattifying. Eia kekahi, hoʻemi ka magnesium i ka ʻeʻe a me ka mumū, nā ʻili allergies, a kākoʻo i ka hana collagen. Loaʻa ia i loko o nā serums, lotions a me nā emulsion.
Hoʻopili ke kaulike o ka magnesium i ke kino i ke ʻano o ka ʻili. ʻO kona hemahema ke alakaʻi i kahi hōʻemi o ke kiʻekiʻe o nā waikawa momona ma ka ʻili, kahi e hoʻemi ai i kona lahilahi a me ka hydration. ʻO ka hopena, ua maloʻo ka ʻili a nalowale i kona kani, ʻike ʻia nā wili. Pono e hoʻomaka i ka mālama ʻana i ka nui o ka magnesium i loko o ke kino ma hope o 20 mau makahiki, ke piʻi ka pae o ka glutathione antioxidant i kona piko. Hoʻohui, kākoʻo ka magnesium i kahi ʻōnaehana pale olakino olakino, e kōkua ai i ke kaua ʻana i nā hopena weliweli o nā toxins a me nā meaola pathological i ke olakino ʻili.[16].
No ka lilo ʻana o ka paona
ʻOiai ʻaʻole pili pono ka magnesium iā ia iho i ka lilo o ke kaupaona, he hopena nui ia ma nā ʻano kumu ʻē aʻe i hāʻawi i ka pohō kaumaha.
- hopena maikaʻi i ka metabolism o ka glucose i ke kino;
- hoʻemi i ke koʻikoʻi a hoʻomaikaʻi i ka maikaʻi o ka hiamoe;
- hoʻopiʻi i nā pūnaewele me ka ikehu e pono ai no nā haʻuki;
- pāʻani i ke kuleana nui i ka hōʻemi ʻana i nā mākala;
- kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi holoʻokoʻa o ke aʻo ʻana a me ke ahonui;
- Kākoʻo i ke olakino puʻuwai a me ke kaʻina;
- kōkua i ke kaua ʻana i ka mumū;
- hoʻomaikaʻi i ke ʻano[17].
Nā Mea Hoʻohanohano
- ʻAwaʻawa ka magnesium. Ke hoʻohui nei i ka wai inu he tart liʻiliʻi ia.
- ʻO ka magnesium ka 9th mau mineral i loko o ke ao āpau a me ka 8th mineral nui loa ma ka ʻili o ka Honua.
- Ua hōʻike mua ʻia ka magnesium i ka makahiki 1755 e ka ʻepekema ʻEkope ʻo Joseph Black, a hoʻokaʻawale mua ʻia i ka makahiki 1808 e ke kaimana Pelekane ʻo Humphrey Davey.[18].
- Ua manaʻo ʻia ka magnesium hoʻokahi me ka punaika no nā makahiki he nui.[19].
Ka hōʻino ʻana o ka magnesium a me nā ʻōlelo aʻoaʻo
Nā hōʻailona o ka nele magnesia
Kākaʻikahi ka loaʻa ʻole o ka magnesium i ka poʻe olakino e ʻai i ka papaʻai kaulike. Hoʻonui ʻia ka makaʻu o ka lawa ʻole magnesiuma i ka poʻe me nā maʻi ʻōpū, nā maʻi kōpū, a me ka waiʻona mau. Eia kekahi, ʻo ka omo ʻana o ka magnesium i loko o ka digestive tract e hoʻoemi, a ʻo ka excretion o ka magnesium i ka mimi e hoʻonui me ka makahiki.
ʻOiai he kakaikahi ka hemahema o ka magnesium, ua hōʻike ʻia i ka hoʻokolohua e hopena i nā pae calcium a me nā potassium haʻahaʻa, nā ʻōuli neurological a me nā mākala (e like me nā spasms), nalo ka makemake ʻole, nausea, ka luaʻi, a me nā loli o ke ʻano.
ʻO kekahi mau maʻi maʻi mau - ʻO ka maʻi ʻo Alzheimer, ʻano 2 diabetes mellitus, hypertension, maʻi maʻi maʻi, migraines, a me ADHD - ua pili pū ʻia me ka hypomagnesemia[4].
Nā hōʻailona o ka nui magnesiuma
ʻO nā hopena ʻē aʻe mai ka nui o ka magnesium (e like me, diarrhea) i ʻike ʻia me nā mea hoʻopiha magnesium.
ʻO nā kānaka me ka hana o ke kīnā ʻole maikaʻi ʻole i ka nui o ka hopena o ka hopena ke lawe i ka magnesium.
ʻO nā kiʻekiʻe kiʻekiʻe o ka magnesium i ke koko ("hypermagnesemia") hiki ke alakaʻi i kahi hāʻule o ke kahe o ke koko ("hypotension"). ʻO kekahi o nā hopena o ka momona o ka magnesium, e like me ka lethargy, huikau, nā puʻuwai puʻuwai ʻole, a me nā hana hōʻino maikaʻi ʻole, e pili pū me ka hypotension koʻikoʻi. Ke ulu nei ʻo hypermagnesemia, nāwaliwali ka mākala a me ka paʻakikī e hanu pū kekahi.
Ka launa pū ʻana me nā lāʻau
Hiki i nā mea hoʻopihapiha magnesium ke launa pū me kekahi mau lāʻau:
- Hiki i nā antacids ke hōʻino i ka lawe ʻana o ka magnesium;
- pili kekahi mau antibiotic i ka hana maʻa, e like me ka magnesium - lawe iā lākou i ka manawa like e hiki ai ke alakaʻi i nā pilikia o ka mākala;
- hiki i ka lawe ʻana i nā lāʻau a ka puʻuwai ke hana pū me nā hopena o ka magnesium ma ka ʻōnaehana cardiovascular;
- ke lawe pū ʻia me nā lāʻau maʻi diabetes, hiki i ka magnesium ke hoʻokau iā ʻoe i ka haʻahaʻa o ke kō kō.
- pono ʻoe e akahele i ka lawe ʻana i ka magnesium me nā lāʻau e hoʻomaha ai i nā mākala;
Inā ʻoe e lawe i nā lāʻau a lāʻau paha, e nīnau i kāu kauka olakino[20].
- Costello, Rebeka et al. "." ʻO ka holomua i ka meaʻai (Bethesda, Md.) Vol. 7,1 199-201. 15 Ianuali 2016, doi: 10.3945 / kahi.115.008524
- ʻO Jennifer J. Otten, ʻo Jennifer Pitzi Hellwig, a me Linda D. Meyers. “Makanekiuma.” Nā Manaʻo Kuhikuhi Meaʻai: Ke Alakai Pono i nā Pono Nutrient. Nā Kula Kaiapuni, 2006. 340-49.
- AA Welch, H. Fransen, M. Jenab, MC Boutron-Ruault, R. Tumino, C. Agnoli, U. Ericson, I. Johansson, P. Ferrari, D. Engeset, E. Lund, M. Lentjes, T. Key, M. Touvier, M. Niravong, et al. "Ka hoʻololi ʻana i nā ʻai o,, Magnesium, a me nā ʻāina he 10 i ka European Prospective Investigation i ka maʻi ʻaʻai a me ka meaʻai pono." Ka Nūpepa ʻEulopa o Nutrical Clinical 63.S4 (2009): S101-21.
- Makanekiuma Puna Nutri-ʻoiaʻiʻo
- 10 Nā pono olakino e pili ana i ka olakino o Magnesium,
- ʻO ka magnesium i ka papaʻai: Nā Nūhou maikaʻi ʻole e pili ana i nā kumuwaiwai meaʻai magnesium,
- Ka Hui Ola Ola Honua. Kalepona a me Magnesium i ka wai inu: He mea nui ke olakino lehulehu. Geneva: Paipalapala ʻOihana Hoʻolaha Ola; 2009.
- 6 Pākuʻi momona maikaʻi loa no kou puʻuwai,
- Nā pilina o ka wikamina a me ka minelala: nā pilina laulā o nā mea pono nui,
- Nā wikamina a me nā minelala: kahi alakaʻi pōkole, kumu
- ʻO Valentin Rebrov. Nā momi o ka lāʻau kuʻuna. Nā ʻaoʻao ʻokoʻa o ka hana ʻana i nā mea hōʻola ma Rukia.
- Hoʻohui Magnesium. Ke olakino a me ke akamai,
- ʻO Enoch Odame Anto, ʻo Peter Roberts, ʻo David Coall, ʻo Cornelius Archer Turpin, ʻo Eric Adua, ʻo Youxin Wang, ʻo Wei Wang. Hoʻohui ʻia ka loiloi o ke kūlana olakino suboptimal ma ke ʻano he kulekele no ka wānana o ka preeclampsia i koi nui ʻia no ka mālama olakino i ka hāpai ʻana: kahi noiʻi cohort prospective i kahi heluna kanaka o Ghana. Pepa Pai ʻo EPMA, 2019; 10 (3): 211 DOI: 10.1007 / s13167-019-00183-0
- ʻO Olivier Cunrath lāua ʻo Dirk Bumann. ʻO ka mea pale kūpaʻa ʻo SLC11A1 kaohi i ka ulu ʻana o Salmonella ma o ka hoʻonele ʻana o ka magnesium. ʻEpekema, 2019 DOI: 10.1126 / ʻepekema.aax7898
- Man Liu, Euy-Myoung Jeong, Hong Liu, An Xie, Eui Young So, Guangbin Shi, Go Eun Jeong, Anyu Zhou, Samuel C. Dudley. Hoʻonui ka hoʻonui magnesium i ka mitochondrial diabetic a me ka diastolic cardiac. JCI ʻike, 2019; 4 (1) DOI: 10.1172 / jci.insight.123182
- Pehea e hiki ai i ka magnesium ke hoʻomaikaʻi i kou ʻili - mai ka ʻelemakule a i ka huehue makua,
- 8 mau kumu e noʻonoʻo ai i ka Magnesium no ka Loss Lilo,
- Nā Mea Magnesium, kumu
- Nā Kumumea no nā Keiki. Makanekiuma,
- Makanekiuma Aia kekahi pilina me nā lāʻau ʻē aʻe?
- He aha kāu e pono ai e ʻike e pili ana i ka magnesium a me kou hiamoe,
Hoʻohana ʻia nā mea āpau me ka ʻole o kā mākou ʻae palapala mua ʻia.
ʻAʻole kuleana ke alakaʻi no nā hoʻāʻo ʻana e noi i kahi papa kuhikuhi, ʻōlelo aʻo a papaʻai paha, a ʻaʻole nō hoʻi e hoʻohiki i ka ʻike i kuhikuhi ʻia e kōkua a hōʻeha paha iā ʻoe iho. E akahele a nīnau mau i ke kauka kūpono.