Magnesium don Raguwa: Shin yana da Amfani?

Wadatacce

• Shin magnesium zai iya taimakawa wajen yaƙar damuwa?
• Wanne magnesium ne mafi kyau don damuwa?
• Yadda ake shan magnesium don damuwa
• Abincin da ke cikin magnesium
• Shin akwai illolin magnesium?
• Magnesium yawan bayyanar cututtuka
• Menene sauran fa'idodin shan magnesium?
• Sauran fa'idodi

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.

Shin magnesium zai iya taimakawa wajen yaƙar damuwa?

Daya daga cikin ma'adanai mafi yawa a jiki, magnesium yana taka muhimmiyar rawa a yawancin ayyukan jiki kuma yana da fa'idodi da dama ga lafiya. Baya ga waɗannan fa'idodin, magnesium na iya zama taimako a matsayin magani na halitta don damuwa. Duk da yake ana buƙatar ci gaba da karatu, akwai bincike don bayar da shawarar magnesium na iya taimakawa wajen yaƙar damuwa.

Binciken shekara ta 2010 game da jiyya na halitta don damuwa ya gano cewa magnesium na iya zama maganin damuwa.Lakhan SE, et al. (2010). Abincin na gina jiki da na ganye don damuwa da rikice-rikice masu alaƙa: nazari na yau da kullun. DOI:

Kwanan nan kwanan nan, wani bita na 2017 wanda ya kalli bincike daban-daban 18 ya gano cewa magnesium ya rage damuwa.Boyle NB, et. al. (2017). Abubuwan da ke tattare da ƙarin magnesium kan damuwa da damuwa na ɗabi'a - Binciken na yau da kullun. DOI: 10.3390 / nu9050429 Wadannan karatuttukan sun kalli karamin tashin hankali, tashin hankali yayin cututtukan premenstrual, tashin hankali bayan haihuwa, da damuwa gabaɗaya. Karatuttukan sun dogara ne da rahoton kai, don haka sakamakon yana da ma'ana. Binciken ya bayyana cewa ƙarin, ana buƙatar gwajin gwaji don tabbatar da wannan binciken.

Dangane da wannan bita, daya daga cikin dalilan da yasa magnesium zai iya taimakawa rage tashin hankali shine zai iya inganta aikin kwakwalwa. Bincike ya nuna cewa sinadarin magnesium yana taka muhimmiyar rawa wajen daidaita yanayin yaduwar kwayar cutar, wadanda ke aika sako a cikin kwakwalwa da jiki. Wannan shine yadda magnesium ke taka rawa a lafiyar jijiyoyin jiki.Kirkland A, et al. (2018). Matsayin magnesium a cikin rikicewar jijiyoyin jiki. DOI:

Bincike ya gano cewa magnesium na iya taimakawa tare da aikin kwakwalwa wanda ke rage damuwa da damuwa.Sartori SB, et al. (2012). Rashin magnesium yana haifar da damuwa da dysregulation na HPA axis: Canjin yanayi ta hanyar maganin ƙwayoyi masu warkewa. DOI: 10.1016 / j.neuropharm.2011.07.027 An yi imanin zai iya shafar wani ɓangare na ƙwaƙwalwa da ake kira hypothalamus, wanda ke taimakawa wajen daidaita yanayin ƙugu da ƙyalli na adrenal gland. Wadannan gland din suna da alhakin amsar ku ga damuwa.

Idan kana da wata damuwa ta damuwa, zaka iya yin la'akari da amfani da magnesium don taimakawa rage alamun ka.

Wanne magnesium ne mafi kyau don damuwa?

Magnesium galibi ana ɗaure shi da wasu abubuwa don sauƙaƙa wa jiki ya sha shi. An rarraba nau'ikan magnesium daban-daban bisa ga waɗannan abubuwan haɗin. Nau'ikan magnesium daban-daban sun haɗa da:

• Magnesium glycinate. Sau da yawa ana amfani dashi don rage ciwon tsoka. Shago don maginium glycinate.
• Magnesium oxide. Yawanci ana amfani dashi don magance ƙaura da maƙarƙashiya. Shago don magnesium oxide.
• Magnesium citrate. Jiki yana sauƙaƙa sauƙaƙe kuma ana amfani dashi don magance maƙarƙashiya. Shago don magnesium citrate.
• Magnesium chloride. Jiki a saukake. Shago don magnesium chloride.
• Magnesium sulfate (gishirin Epsom). Gabaɗaya, mai sauƙin ɗaukar jiki amma yana iya shafan ta cikin fata. Shago don magnesium sulfate.
• Lactate na magnesium. Sau da yawa ana amfani dashi azaman ƙari na abinci. Shago don magnesium lactate.

Dangane da nazarin nazarin karatun na 2017, yawancin binciken da ya dace game da magnesium da damuwa suna amfani da magnesium lactate ko magnesium oxide.Boyle NB, et. al. (2017). Abubuwan da ke tattare da ƙarin magnesium kan damuwa da damuwa na ɗabi'a - Binciken na yau da kullun. DOI: 10.3390 / nu9050429 Duk da haka, ana buƙatar ƙarin nazarin da ke kwatanta tasirin anti-tashin hankali na nau'ikan magnesium tun da ba a bayyana wane irin magnesium ne mafi kyau don damuwa ba.

Yadda ake shan magnesium don damuwa

A cewar Ofishin Abincin Abincin, karatuttukan karatu koyaushe suna nuna cewa mutane da yawa ba sa samun isasshen magnesium daga abincinsu.Ofishin Abincin Abincin. (2018). Magnesium: Takardar gaskiya game da kwararru kan kiwon lafiya. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Mutane da yawa suna da ƙananan matakan magnesium.

Shawarar Kyautar Kyauta ta Yau (RDA) ga manya tsakanin tsakanin 310 da 420 MG.Ofishin Abincin Abincin. (2018). Magnesium: Takardar gaskiya game da kwararru kan kiwon lafiya. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Ainihin RDA zai banbanta dangane da shekarunku da jinsi. Hakanan ana buƙatar ƙarin magnesium yayin ciki, saboda ɗaukar ciki na iya shafar yadda jikinku ke shan wasu bitamin da ma'adinai.

Don tabbatar kuna da isasshen magnesium a cikin abincinku, ku ci abinci mai yawa a cikin magnesium.

Abincin da ke cikin magnesium

• ganye mai ganye
• avocado
• duhun cakulan
• legumes
• dukan hatsi
• kwayoyi
• tsaba
  

Idan ka ɗauki magnesium a matsayin ƙarin, nazarin da ya nuna cewa magnesium na iya samun tasirin tashin hankali gabaɗaya ana amfani da shi tsakanin 75 zuwa 360 MG a rana, bisa ga nazarin 2017.

Zai fi kyau a tuntuɓi likitan lafiya kafin ɗaukar kowane ƙarin don ku san madaidaicin kashi a gare ku.

Shin akwai illolin magnesium?

Duk da yake akwai 'yan sakamako masu illa daga shan magnesium kari, yana da mahimmanci koyaushe kar a ɗauki ƙarin kowane ƙarin fiye da ainihin buƙata.

A cewar Ofishin Abincin Abinci, yawan magnesium a cikin hanyoyin abinci ba ya haifar da hadari kamar yadda kodan galibi ke fitar da karin magnesium daga cikin tsarin.Ofishin Abincin Abincin. (2018). Magnesium: Takardar gaskiya game da kwararru kan kiwon lafiya. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Koyaya, yana yiwuwa a wuce gona da iri akan abubuwan magnesium.

Cibiyar Kwalejin Magunguna ta Kasa tana ba da shawara ga manya kada su wuce MG 350 na ƙarin magnesium kowace rana.Ofishin Abincin Abincin. (2018). Magnesium: Takardar gaskiya game da kwararru kan kiwon lafiya.
ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Yayinda za'a iya cin karin magnesium a cikin hanyar abinci, mafi girman sashi na kari na iya haifar da sakamako masu illa.

A wasu gwaji, ana ba da batutuwa masu gwaji mafi girma. Ya kamata ku ɗauki kawai fiye da 350 MG kowace rana idan likitanku ya ba da shawarar wannan sashi. In ba haka ba kuna iya samun yawan magnesium fiye da kima.

Magnesium yawan bayyanar cututtuka

• gudawa
• tashin zuciya
• amai
• kamun zuciya
• saukar karfin jini
• kasala
• rauni na tsoka

Idan ka yi imanin ka wuce gona da iri akan magnesium, tuntuɓi malamin kiwon lafiya kai tsaye.

Menene sauran fa'idodin shan magnesium?

Akwai fa'idodi da yawa na magnesium. Daga ingantaccen yanayi zuwa lafiyar hanji, magnesium yana aiki cikin jiki. Karatu sun gano wasu hanyoyi da yawa na magnesium na iya taimakawa lafiyar ku.Higdon J, et al. (2019). Magnesium. lpi.oregonstate.edu/mic/minerals/magnesium

Sauran fa'idodi

• Maganin maƙarƙashiya
• mafi kyau barci
• rage ciwo
• maganin ƙaura
• rage haɗari ga irin ciwon sukari na 2
• saukar da karfin jini
• inganta yanayi

Magnesium muhimmin ma'adinai ne wanda ke da fa'idodi da yawa. Duk da yake ana buƙatar ƙarin shaida don cikakke fahimta da bayyana yadda yake aiki, magnesium yana da alama yana zama magani mai tasiri don damuwa. Yi magana da ƙwararren likita kafin shan kowane kari.