Magungunan Magnesium: Nawa Ya Kamata Ku Sha kowace Rana?

Wadatacce

• Shawarar adadin yau da kullun
• Nau'o'in kari na magnesium
• Magnesium gluconate
• Magnesium oxide
• Magnesium citrate
• Magnesium chloride
• Magnesium hydroxide
• Magnesium mai danshi
• Magnesium glycinate
• Sashi don maƙarƙashiya
• Sashi don barci
• Yankewa don tsarin sukarin jini
• Sashi don rage ƙwayar tsoka
• Sashi don rashin ciki
• Sashi don haɓaka aikin motsa jiki
• Sashi don inganta alamun PMS
• Sashi don ƙaura
• Matsaloli masu yuwuwa, damuwa da gargaɗi
• Layin kasa

Magnesium ma'adinai ne da kuke buƙatar ku kasance cikin koshin lafiya.

Yana da mahimmanci ga ayyuka da yawa a cikin jikin ku, gami da kuzarin kuzari da haɗin sunadarai. Hakanan yana ba da gudummawa ga aikin kwakwalwa daidai, lafiyar ƙashi, da zuciya da ayyukan tsoka ().

Magnesium ana samunsa da dabi'a a abinci kamar su kwayoyi, kayan lambu masu ganye, da kayan madara (2).

Beenarin tare da wannan muhimmin abinci mai gina jiki an danganta shi da fa'idodi da yawa, gami da sauƙar maƙarƙashiya da ingantaccen tsarin sukarin jini da bacci.

Wannan labarin yana nazarin nau'ikan nau'ikan abubuwan magnesium da yadda za'a tantance mafi kyawun sashin yau da kullun don bukatunku.

Shawarar adadin yau da kullun

Magnesium yana da mahimmanci don kiyaye ƙoshin lafiya.

Koyaya, ƙarancin magnesium yana da yawa gama gari.

An samo shi ne da farko a cikin mutanen da ke bin tsarin abinci na Yammacin Turai, wanda ya ƙunshi abinci da aka sarrafa da kuma hatsi mai ladabi kuma zai iya rasa abinci kamar kayan lambu da ganye mai laushi, waɗanda ke ba da magnesium da sauran muhimman abubuwan gina jiki (,).

Teburin da ke ƙasa yana nuna bada izinin yau da kullun (RDA) ko isasshen ci (AI) na magnesium don manya, jarirai, da yara (2).

Ga mata masu juna biyu 18 ko sama da haka, ana haɓaka buƙatun zuwa MG 350-360 a kowace rana (2).

Wasu cututtuka da halaye suna da alaƙa da rashi na magnesium, gami da hawan jini, rubuta irin ciwon sukari na 2, da shan giya (,,).

Shan wani sinadarin magnesium na iya taimakawa wajen kara yawan magnesium a cikin wadanda ke da kasadar karancin abinci ko kuma basa cin isasshen abincin su.

Tallafin yau da kullun (RDA) don magnesium don manya shine 310-420 MG dangane da shekaru da jinsi.

Nau'o'in kari na magnesium

Akwai nau'ikan nau'ikan kariyar magnesium.

Abu mafi mahimmanci da za'ayi la'akari dashi kafin yanke shawara akan kari shine yawan shayarwarsa, ko kuma yadda jikin yake shafan ƙarin.

Anan akwai taƙaitattun bayanai game da mafi yawan abubuwan haɓaka na magnesium.

Magnesium gluconate

Magnesium gluconate ya fito ne daga gishirin magnesium na gluconic acid. A cikin beraye, an nuna cewa yana da mafi girman shayarwa tsakanin sauran nau'ikan abubuwan haɓakar magnesium ().

Magnesium oxide

Magnesium oxide yana da mafi girman adadin elemental, ko kuma ainihin, magnesium a kowane nauyi. Koyaya, yana da talauci sosai. Nazarin ya gano cewa magnesium oxide ba shi narkewa sosai cikin ruwa, yana yin ƙarancin shayewa ƙasa (,).

Magnesium citrate

A cikin magnesium citrate, magnesium a cikin sifar gishiri ana haɗuwa da citric acid. Magnesium citrate yana dacewa da jiki sosai kuma yana da babban solubility cikin ruwa, ma'ana yana haɗuwa sosai da ruwa ().

Magnesium citrate an samo shi a cikin nau'in kwaya kuma ana amfani dashi azaman laxative na salin kafin colonoscopy ko babbar tiyata.

Magnesium chloride

Kamar magnesium gluconate da citrate, an lura da magnesium chloride da jiki yana sha da kyau (2).

Hakanan ana samunsa azaman mai wanda za a iya shafawa kai-tsaye, amma ana buƙatar ci gaba da karatu don cikakken fahimtar yadda magnesium a cikin wannan nau'i yake sha ta fata ().

Magnesium hydroxide

Magnesium hydroxide, wanda aka fi sani da madara na magnesia, ana yawan amfani dashi azaman laxative don magance maƙarƙashiya kuma a wasu maganin kashe magani don magance zafin ciki (2,).

Magnesium mai danshi

Magnesium aspartate wani karin magnesium ne na yau da kullun wanda jikin mutum zai iya sha (,).

Magnesium glycinate

Magnesium glycinate an nuna shi yana da kyakkyawar ƙarancin shaye shaye tare da ƙananan sakamako na laxative.

Wannan mai yiwuwa ne saboda ya shanye a wani yanki na hanjin ka, idan aka kwatanta shi da wasu nau'ikan nau'ikan abubuwanda ake samu na magnesium ().

Yawancin nau'ikan abubuwan magnesium ana samun su. Yana da mahimmanci la'akari da yawan shayarwar kari kafin yin siye.

Sashi don maƙarƙashiya

Ko kuna fama da maƙarƙashiya ko mawuyacin maƙarƙashiya, zai iya zama mara kyau.

Magnesium citrate da magnesium hydroxide su ne mahaɗan magnesium guda biyu da ake amfani dasu don haɓaka motsi na hanji ().

Magnesium hydroxide, ko madarar magnesia, yana aiki azaman laxative ta hanyar jan ruwa zuwa cikin hanjinka, wanda ke taimakawa laushin kursiyinka da sauƙaƙe hanyar wucewar sa.

Abubuwan da aka ba da shawarar ya dogara da samfurin. Koyaushe bi umarnin sashi (17).

Wuce abin da aka ba da shawarar zai iya haifar da gudawar ruwa ko rashin daidaiton lantarki.

Saboda tasirin laxative, ana amfani da madarar magnesia gaba ɗaya don magance saurin maƙarƙashiya kuma yawanci ba a ba da shawarar ga al'amuran yau da kullun.

Magnesium citrate wani karin magnesium ne wanda ake amfani dashi don magance maƙarƙashiya.

Ya fi kyau nutsuwa kuma yana da tasirin laxative mai taushi fiye da magnesium hydroxide ().

Matsakaicin magani na magnesium citrate shine 240 ml kowace rana, wanda za'a iya haɗuwa da ruwa kuma a sha shi da baki.

Magnesium citrate da magnesium hydroxide sune mahaɗan magnesium gama gari waɗanda ake amfani dasu don magance maƙarƙashiya. Don kyakkyawan sakamako, koyaushe ku bi daidaitattun shawarwarin sashi akan lakabin.

Sashi don barci

Isasshen matakan magnesium suna da mahimmanci don bacci mai kyau. Magnesium na iya taimaka wa zuciyarka nutsuwa kuma jikinka ya sami nasara, barci mai komowa.

A hakikanin gaskiya, karatu a beraye sun nuna cewa suboptimal magnesium matakan sun haifar da rashin ingancin bacci ().

A halin yanzu, iyakantattun karatu sun yi nazarin tasirin magnesium akan ingancin bacci, yana mai da wuya a bayar da shawarar takamaiman kashi na yau da kullun.

Koyaya, a cikin binciken daya, tsofaffi waɗanda suka karɓi 414 mg na magnesium oxide sau biyu a rana (500 mg na magnesium kowace rana) sun sami ingancin bacci, idan aka kwatanta da manya da suka karɓi placebo ().

Dangane da iyakantaccen bincike, shan MG 500 na magnesium kowace rana na iya inganta ingancin bacci.

Yankewa don tsarin sukarin jini

Mutanen da ke fama da ciwon sukari na iya samun damar samun ƙananan matakan magnesium (,).

Yawan sikarin cikin jini na iya kara yawan magnesium ta fitsari, yana haifar da karancin sinadarin magnesium a cikin jininka.

Karatun ya nuna cewa sinadarin magnesium na iya taimakawa wajen daidaita sukarin jini ta hanyar sarrafa aikin insulin ().

Insulin shine hormone wanda ke taimakawa wajen sarrafa matakan sukarin jini ta hanyar siginar kwayar ka su dauki sikari daga cikin jininka.

Studyaya daga cikin binciken ya gano cewa ƙarin tare da 2,500 MG na magnesium a cikin magnesium chloride bayani yau da kullum ya inganta ƙwarewar insulin da saurin matakan sukarin jini a cikin mutanen da ke da ciwon sukari na 2 da ƙananan matakan magnesium a tushen farko ().

Koyaya, wani binciken ya gano cewa mutanen da suke karɓar 20.7 mmol na magnesium oxide a kowace rana ba su nuna wani cigaba a cikin tsarin glucose na jini ba.

Wancan ya ce, waɗanda suka karɓi sashi mafi girma na magnesium oxide (41.4 mmol a kowace rana) sun nuna raguwar fructosamine, matsakaicin aunawar sukarin jinin mutum a kan kimanin makonni 2-3 ().

Masu binciken sun yanke shawarar cewa karin magnesium mai tsayi fiye da yadda aka saba zai iya amfani da kulawar glucose na jini, amma ana bukatar kara karatu ().

Highananan allurai na 2,500 MG na ƙarin magnesium yau da kullun an nuna su don inganta matakan glucose na jini a cikin marasa lafiya da ciwon sukari, amma ana buƙatar ƙarin bincike.

Sashi don rage ƙwayar tsoka

Yawancin yanayi na iya haifar da ciwon tsoka.

Tunda magnesium shine mabuɗin aikin tsoka, rashi na iya haifar da raunin tsoka mai raɗaɗi.

Magnesium kari yawanci kasuwa don hana ko inganta ƙwanƙwasa tsoka.

Kodayake bincike akan abubuwan magnesium don ƙoshin tsoka ya haɗu, wani binciken ya gano cewa mahalarta waɗanda suka karɓi 300 mg na magnesium a kowace rana don makonni 6 sun ba da rahoton ƙananan ciwon tsoka, idan aka kwatanta da waɗanda suka karɓi placebo ().

Wani binciken kuma ya lura da karfin sinadarin magnesium don rage yawaitar ciwon mara a lokacin daukar ciki. Matan da suka sha mg 300 na magnesium yau da kullun sun sami ƙarancin ciwon ƙafa da yawa, idan aka kwatanta da matan da suka ɗauki placebo ().

Kodayake ana buƙatar ci gaba da bincike kan magnesium da jijiyoyin tsoka, shan mg 300 na magnesium a kullum ya nuna rage alamun.

Sashi don rashin ciki

Karatun ya nuna cewa karancin magnesium na iya karawa kanku damuwa ().

A zahiri, shan ƙarin magnesium na iya inganta alamun bayyanar cututtuka a cikin wasu mutane.

Studyaya daga cikin binciken ya gano cewa shan 248 mg na magnesium chloride ya inganta alamun bayyanar cututtuka a cikin waɗanda ke da rauni zuwa matsakaici ().

Bugu da ƙari, wani binciken ya gano cewa shan MG 450 na magnesium chloride yana da tasiri a matsayin antidepressant wajen inganta alamun rashin ƙarfi ().

Duk da yake maganin magnesium na iya inganta baƙin ciki a cikin waɗanda ke da rashi na magnesium, ana buƙatar ci gaba da bincike don sanin ko za su iya rage baƙin ciki a cikin waɗanda ke da matakan magnesium na yau da kullun.

Ara tare da 248-450 MG na magnesium a kowace rana an nuna don inganta yanayi a cikin marasa lafiya masu fama da baƙin ciki da ƙananan matakan magnesium.

Sashi don haɓaka aikin motsa jiki

Nazarin daban-daban game da tasirin magnesium 'sakamakon aikin motsa jiki ya nuna cewa damar haɓaka haɓaka ya dogara ne da sashi.

Misali, karatu biyu da sukayi amfani da allurai na 126-250 mg na magnesium a kullum basu nuna wani canji mai mahimmanci ba a aikin motsa jiki ko ribar tsoka.

Masu binciken sun yanke shawarar cewa duk wani fa'ida daga kari da magnesium a wadannan allurai basu da karfi sosai da za'a iya gano su,,).

Koyaya, wani binciken ya gano cewa yan wasan kwallon volleyball wadanda suka dauki mg mgium 150 na magnesium a kowace rana sun nuna ingantaccen wasan motsa jiki, idan aka kwatanta da rukunin masu kula ().

Ingara tare da magnesium a allurai na 350 MG ko mafi girma kowace rana na iya haɓaka aikin motsa jiki.

Sashi don inganta alamun PMS

Ciwon premenstrual (PMS) rukuni ne na alamomi, gami da riƙe ruwa, tashin hankali, da ciwon kai, wanda mata da yawa ke fuskanta kusan makonni 1-2 kafin lokacinsu.

Shownara tare da magnesium an nuna don inganta alamun PMS.

Studyaya daga cikin binciken ya gano cewa shan 200 MG na magnesium oxide a kullum inganta ruwa riƙewa hade da PMS ().

Wani binciken ya ƙaddara cewa shan 360 mg na magnesium a kullum inganta alamun PMS da ke da alaƙa da yanayi da canjin yanayi ().

Magnesium allurai na 200-360 MG kowace rana an nuna don inganta alamun PMS a cikin mata, gami da yanayi da riƙe ruwa.

Sashi don ƙaura

Mutanen da ke fuskantar ƙaura na iya zama cikin haɗarin karancin magnesium saboda dalilai da yawa, gami da ƙarancin kwayar halitta don shan magnesium yadda ya kamata ko ƙara haɓakar magnesium saboda damuwa ().

Studyaya daga cikin binciken ya gano cewa ƙarawa da 600 mg na magnesium citrate ya taimaka rage ƙima da ƙimar ƙaura ().

Wani binciken ya nuna cewa irin wannan kwayar a kullum na rage yawan hare-haren na kaura ().

Ara tare da 600 MG na magnesium a kowace rana an nuna don hana kuma mai yiwuwa rage ƙarfi da tsawon lokacin ƙaura.

Matsaloli masu yuwuwa, damuwa da gargaɗi

Cibiyar Nazarin Magunguna ta Kasa ta ba da shawarar kada ta wuce MG 350 na ƙarin magnesium kowace rana (2).

Koyaya, karatun da yawa sun ƙunshi haɓakar yau da kullun.

An ba da shawarar kawai ɗaukar ƙarin magnesium na yau da kullun wanda ke ba da sama da 350 MG yayin da ke ƙarƙashin kulawar likita.

Kodayake yawan guba na magnesium ba safai ba ne, shan wasu ƙwayoyin magnesium a manyan allurai na iya haifar da gudawa, tashin zuciya, da ciwon ciki.

Arin Magnesium na iya ma'amala tare da wasu magunguna, gami da maganin rigakafi da masu ƙyama (2).

Maganin guba na Magnesium ba safai ba, amma tabbas ka yi magana da mai ba ka kiwon lafiya kafin fara farawa tare da fiye da 350 MG kowace rana.

Layin kasa

Magnesium ya shiga cikin halayen 300 na biochemical a jikin ku kuma yana da mahimmanci don kiyaye ƙoshin lafiya.

RDA na magnesium shine 310-420 MG na manya dangane da shekaru da jinsi.

Idan kana buƙatar kari, shawarwarin sashi na iya bambanta dangane da buƙatunka, kamar don inganta maƙarƙashiya, barci, ciwon tsoka, ko baƙin ciki.

Yawancin karatu sun sami sakamako mai kyau tare da allunan yau da kullun na 125-2,500 MG.

Koyaya, ya fi kyau tuntuɓi mai ba da lafiyar ku kafin ɗaukar ƙarin, musamman a manyan allurai.