Magnesium: Abin da Yake Yi da gaske, Yadda Ake Bukatarsa, da Kuma Ko Yana da Amfani

Magnesium yana daya daga cikin wasu kari da gaske ke da ma'ana ga wasu mutane da suke motsa jiki kawai yawanci ba don dalilan da kuke ji a dakin motsa jiki ba. Ba maganin shanyewar jiki ba ne, ba zai kara maka testosterone ba, kuma ba zai kara maka kilo ba. Ga abin da aka sani: nawa kake bukata, inda za ka samu, da kuma lokacin da wani tub na foda ya sami wurinsa.

Abin da magnesium ke yi a jiki

Wani balagagge yana dauke da kusan 25 grams na magnesium. Kimanin kashi 60 cikin dari suna cikin kasusuwa, kusan kashi 39 cikin dari a cikin kwayoyin halitta masu laushi, kuma kasa da kashi 1 cikin dari suna gudana cikin jini. Wannan shine dalilin da ya sa gwajin magnesium na yau da kullun alama ce mai rauni lambar na iya zama lafiya yayin da aka zubar da kayan adana kayan.

Magnesium yana cikin abubuwa da ke taimakawa wajen halayen enzymes fiye da 300. Musamman, ATP kwayoyin da tsoka ta janye makamashi daga ne kawai a zahiri aiki a matsayin magnesium hadaddun. Yana kuma taimaka wajen haɗa furotin da jijiyoyinmu da kuma jijiyoyinmu da kuma yadda suke sa ƙwayoyinmu su wartsake bayan sun yi sanyi.

Shin da gaske ka yi ƙasa?

Binciken abinci a duk faɗin Turai da Amurka koyaushe suna nuna babban rabo na manya suna cin abinci ƙasa da shawarar da aka ba da shawarar. Wannan ba yana nufin kowa yana da rashi ba, amma yana nufin yawan shan abinci yana kusa da layin. Mai yiwuwa za ka iya yin amfani da shi idan:

• abinci a ƙasa Kcal 1,800 fiye da makonni 81212;
• Ka rage yawan kayan lambu, goro, iri, ko hatsi mai yalwa.
• motsa jiki 81212 hours a mako da kuma gumi sosai;
• shan giya a kai a kai, ciwon sukari na 2 ko ciwon hanji na kullum;
• sun kasance a kan masu hana proton pump ko diuretics fiye da shekara guda.

Kafin ka sayi wani abu, ka ƙidaya abincinka. Adadin gaske a kowace hidima:

• ƙwayar kabewa, 30 g game da 150 mg da yawa
• almonds, 30 g (ƙwaƙwalwar hannu) game da 80 mg da yawa
• dafaffen alayyafo, 100 g game da 80 mg da yawa
• wake ko chickpeas, 150 g dafa game da 90 mg da yawa
• oats, 60 g bushe game da 80 mg da yawa
• 70% cakulan mai duhu, 30 g game da 65 mg da yawa

Uku daga cikin waɗannan a rana sun riga sun sanya ku a kusa da 250300300 mg kafin gurasa, dankali, yogurt, da ruwan famfo. Ga mutane da yawa, wannan shine mafi yawan aikin da aka yi ba tare da wani kwaya ba.

Nawa ne a kowace rana?

Shawarwarin yau da kullum shine: 4004420 mg da yawa ga maza da 310320 MG Ƙarin ƙwayoyi ga mata (mafi girma adadi ya shafi bayan shekaru 31). A lokacin daukar ciki ana samun karin 40 mg.

Idan ka ƙara, da m kewayon ne 200400400 mg na magnesium na asali kowace ranaKa yi tunani . Kalmar na asali shi ne dukan wasan. A lakabin cewa "magnesium citrate 500 mg" ba 500 mg na magnesium 16% citrate ne game da 16% elemental, don haka shi ne kusan 80 mg. Ka nemo layin da ya ce "daga cikinsu magnesium".

Ƙarshen iyaka daga kariyar abinci yana kusa da 350 mg a rana, kuma wannan iyaka ta wanzu saboda zawo, ba guba ba. Magnesium daga abinci ba shi da irin wannan iyaka koda mai lafiya yana kawar da ƙari.

Takaddun shaida a takaice

• Citrate yana da kyau, mai rahusa, mai laxative. Ƙaƙƙarfan rashin biya.
• Bisglycinate mafi tausayi a kan hanji, da pick idan citrate aika ka zuwa gidan wanka.
• Malate, lactate, chloride da sauran abubuwa masu amfani da su mai amfani sosai.
• Ƙarƙashin ƙwayoyin cuta mafi arha kuma mafi ƙarancin sha (ƙasa da 5% a wasu ma'auni). Mafi yawa yana aiki ne a matsayin laxative.
• L-threonate tsada, sayar a kan kwakwalwa da'awar; mutum data ne bakin ciki.

Abin da magnesium ba ya yi

Wannan shi ne sashe wanda zai ceci kuɗaɗen ku. Gwaje-gwajen da aka sarrafa akan Ƙarƙashin ƙafa na dare A cikin manya, yawancin kwayoyin sun kasa cin nasara akan placebo. Wani ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwal

A kan barci: da kuma akwai tasiri a cikin mutanen da ke da ƙananan abubuwan sha, amma yana da tawali'u ƙananan gwaje-gwaje sun nuna lokacin barci ya rage da kimanin minti 15 20. Wannan ba maganin bacci bane.

A kan testosterone, ƙarfi, da kuma ƙaruwa: da kuma Gyara rashin abinci yana taimakawa; ƙara magnesium a kan abin da aka riga aka ci bai taimaka ba. Kada ka yi tsammanin hakan.

Yadda za a yi amfani da shi da gaske

1. Ka fara lura da yawan abincin da ka ci a cikin kwanaki uku.
2. Idan kun kasance ƙasa da 250 mg kowace rana, ƙara 200300300 MG Ƙarin ƙwayoyi na magnesium na asali.
3. Ka sha shi da abinci. Idan hanji ya yi kuka, raba shi kashi biyu na 100150150 mg.
4. Idan barci ne makasudin, ɗauki minti 30 zuwa 60 kafin ka kwanta.
5. Ka ba shi 34 makonni kafin yin hukunci ko wani abu ya canza.

Matsayi na sa'o'i 2 daga manyan sinadarin zinc ko ƙarfe, da kuma sa'o'i 4 daga tetracycline da quinolone kwayoyin cuta da levothyroxine magnesium yana lalata shan su.

Lokacin da za ka je wurin likita

Ka gaya wa likita, ba mai sayar da abinci ba idan:

• kuna da cutar koda ko rage aikin koda magnesium na iya tarawa, kuma wannan yana da tsanani;
• ciwon ƙuƙwalwa yana zuwa tare da ƙuƙwalwa a kusa da baki ko yatsunsu, jijiyoyin tsoka, bugun zuciya, ko rashin hankali;
• kuna da zawo fiye da makonni biyu, ko maimaita vomiting;
• kuna shan diuretic, digoxin, ko masu hana proton pump na dogon lokaci;
• wani ƙuƙwalwa yana da gefe ɗaya tare da kumburi da ciwo clot yana buƙatar cirewa.

Gajerun bayanai

• Ƙaddamar da 310420 MG kowace rana jimlar, abinci da kari.
• Abincin da ke cikin abinci da yawa shi ne iri uku na hatsi, kayan lambu, hatsi, ko kuma ganyen ganye.
• Idan ka ƙara: 200400400 mg na asali, citrate ko bisglycinate, tare da abinci.
• Kada ka yi tsammanin za a kawar da ciwon kai, testosterone ya tashi, ko kuma a tashi sama don tsalle - babu wani daga cikin waɗannan da zai tsaya.
• Ciwon koda, ƙaiƙayi, bugun zuciya, ko kuma zazzaɓi na dogon lokaci yana bukatar likita kafin a soma shan ƙarin abinci.