Magnesium da Ciwon Suga: Yaya Yake da Alaƙa?

Wadatacce

• Menene nau'ikan magnesium, kuma wanne ne mafi kyau idan kun damu da ciwon sukari?
• Yaya ake samun ƙarin magnesium a cikin abincinku?
• Sauran fa'idodin kiwon lafiya ga magnesium
• Risks da sakamako masu illa na shan magnesium
• Takeaway

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Magnesium muhimmin abinci ne ga kwakwalwa da jiki. Yana taimakawa daidaita sukarin jini, daga cikin fa'idodi masu yawa. Duk da haka rashi magnesium galibi ana ganinsa ga mutanen da ke fama da ciwon sukari.

Rashin rashi na iya faruwa tare da nau'in 1 da ciwon sukari na 2, amma ya bayyana yana tare da nau'in 2. Wannan saboda ƙananan matakan magnesium suna da alaƙa da juriya na insulin.

Idan kana da ciwon sukari na 2, jikinka yana samar da insulin, amma bai isa ya biya bukatun ka ba. Wannan ana kiransa juriya ta insulin.

Mutanen da ke da ƙwarewar insulin ko juriya suma suna rasa magnesium mai yawa a cikin fitsarinsu, suna ba da gudummawa ga ƙananan matakan wannan abincin.

Wasu mutanen da ke da ciwon sukari na 1 suma suna haɓaka haɓakar insulin. Wannan na iya sanya su cikin haɗari don ƙarancin magnesium, suma.

Amfani da sinadarin magnesium, duk da haka, na iya ƙara yawan jinin magnesium da inganta kula da ciwon sukari. Idan kana da pre-ciwon suga, kari zai iya inganta sikari cikin jini kuma zai iya hana kamuwa da ciwon sukari na 2.

Menene nau'ikan magnesium, kuma wanne ne mafi kyau idan kun damu da ciwon sukari?

Da nau'ikan magnesium sun hada da:

• magnesium glycinate
• sinadarin magnesium
• magnesium chloride
• magnesium sulfate
• magnesium carbonate
• tauraron magnesium
• magnesium citrate
• lactate na magnesium
• magnesium gluconate
• sinadarin magnesium
• magnesium da yawa

Arin Magnesium ba a halicce shi daidai ba. Daban-daban iri ne mafi kyau ga wasu cututtuka kuma suna da nauyin sha daban-daban. Wasu nau'ikan narkewa cikin sauƙi a cikin ruwa, suna ba da damar saurin sha cikin jiki.

A cewar Cibiyar Kula da Lafiya ta Kasa (NIH), wasu binciken sun gano cewa maginium aspartate, citrate, lactate, da chloride sun fi samun karfin sha, idan aka kwatanta da magnesium oxide da sulfate.

Amma NIH ta kuma bayar da rahoton cewa lokacin da aka bai wa mutanen da ke fama da ciwon sikari mara kyau miligrams 1,000 (mg) na magnesium oxide a kowace rana a gwajin asibiti, sun nuna ci gaba a cikin sarrafa glycemic bayan kwanaki 30.

Hakanan, mutanen da suka karɓi MG 300 na magnesium chloride a kowace rana sun sami ci gaba a cikin glucose mai azumi bayan makonni 16. Duk da haka waɗanda suka karɓi magnesium aspartate ba su da ci gaba a cikin sarrafa glycemic bayan watanni uku na ƙarin.

Aananan ƙananan gwajin asibiti ne kawai suka kimanta fa'idodin ƙarin magnesium don ciwon suga. Ana buƙatar ƙarin bincike don ƙayyade tare da tabbatacce mafi kyawun nau'in magnesium don sarrafa glucose.

Idan kana da rashi, yi magana da likitanka don ganin idan kari yayi maka daidai. Ana samun sinadarin magnesium a baki kamar kwali, ruwa, ko hoda.

Hakanan za'a iya yi masa allura a jiki, ko a shafa shi kai-tsaye kuma a sha ta cikin fata tare da mai da man shafawa.

Shago don ƙarin magnesium akan layi.

Yaya ake samun ƙarin magnesium a cikin abincinku?

Kodayake kari zai iya gyara matakin ƙarancin magnesium, amma zaka iya ƙara matakinka ta hanyar abinci.

Yawan adadin magnesium na yau da kullun ga mata masu girma shine 320 MG zuwa 360 MG, da 410 MG zuwa 420 MG ga maza manya, a cewar NIH.

Yawancin tsire-tsire da kayan dabbobi sune kyakkyawan tushen magnesium:

• koren ganye (alayyaho, kayan kore, da sauransu)
• legumes
• kwayoyi da tsaba
• dukan hatsi
• man gyada
• abincin safe
• avocados
• nono kaza
• yankakken nama
• broccoli
• itacen oatmeal
• yogurt

Ruwan famfo, ruwan ma'adinai, da ruwan kwalba suma sune magnesium, kodayake matakan magnesium na iya bambanta, ya danganta da tushen ruwa.

Jimlar gwajin jinin magnesium na iya gano ƙarancin magnesium. Alamomin rashi sun hada da rashin cin abinci, jiri, ciwon jiji, da kasala.

Sauran fa'idodin kiwon lafiya ga magnesium

Magnesium ba kawai yana taimakawa wajen daidaita sukarin jini ba. Sauran fa'idodin matakin jinin magnesium mai lafiya sun haɗa da:

• yana rage karfin jini, wanda ke rage barazanar kamuwa da cututtukan zuciya da shanyewar barin jiki
• inganta ƙashi mai kyau
• rage yawan hare-haren ƙaura
• inganta aikin motsa jiki
• yana rage damuwa da damuwa
• yana rage kumburi da ciwo
• sauƙaƙe cututtukan premenstrual

Risks da sakamako masu illa na shan magnesium

Shan magnesium da yawa na haifar da wasu haɗarin lafiya. Zai iya yin laxative sakamako a cikin wasu mutane, wanda ke haifar da gudawa da ciwon ciki. Don haka yana da mahimmanci a ɗauki abubuwan haɗin magnesium kamar yadda aka umurta.

Wadannan cututtukan na iya faruwa tare da magnesium carbonate, chloride, gluconate, da oxide.

Idan hanjinka ba zai iya jure wa maganin magnesium na baka ba, yi amfani da man shafawa ko kirim a madadin. Koyaya, akwai haɗarin damuwa da fata. Gwada gwadawar fatar ku ta hanyar fara shafa kirim a karamin fata.

Ingantuwar magnesium mai yawa na iya haifar da yawan cutar magnesium. Wannan yanayin na iya zama na mutuwa. Alamomin cutar mai guba sun hada da jiri, amai, wahalar numfashi, bugun zuciya ba bisa ka'ida ba, da kuma kamun zuciya.

Aikin koda mara kyau abu ne mai haɗari ga yawan guba na magnesium saboda rashin ikon koda don cire magnesium mai yawa daga jiki.

Hanyoyi masu lalacewa ba sa faruwa yayin cinye adadi mai yawa na magnesium ta hanyar abinci. Jiki yana iya kawar da yawan magnesium na halitta ta fitsari.

Tuntuɓi likitan ku kafin ɗaukar ƙarin magani idan ku ma ku sha magani. Wannan na iya hana hulɗar miyagun ƙwayoyi.

Takeaway

Idan kuna da ciwon sukari ko pre-ciwon sukari, ku tattauna yiwuwar rashi na magnesium tare da likitanku. Gyara rashi na iya inganta haɓakar sukarin jininka, yana taimaka maka inganta yanayinka.