Magnesium ya tafi daga zama ma'adinai mai hankali zuwa mamaye kanun labarai da tattaunawa a ofisoshin likitoci, wuraren motsa jiki, da manyan kantuna. Dalilin ba karami ba ne: wani yanki mai yawa na yawan mutanen Yamma, gami da Spain da Turai, ja a gazawar aiki wanda yake da dangantaka da gajiya, ciwon ciki, damuwa da matsalolin barci.
Bayan zage-zage, yana da mahimmanci a raba abin da kimiyya ke goyan bayan da abin da kawai ke zurfafa tsammanin. Masana kamar likitocin zuciya Aurelio Rojas y José Abellán, ko kuma kwararre na tsawon rai Sebastian de la Rosa, Yarda da mahimmanci: magnesium yana da mahimmanci, amma amfani da shi dole ne sanarwa, mai hankali da keɓancewa.
Mahimmin ma'adinai don jiki
Magnesium yana shiga cikin fiye da 300 biochemical halayen, gami da samar da makamashi, aikin neuromuscular, DNA / RNA kira da ka'idojin hawan jini; don koyi tushen abinciBa abin mamaki ba ne cewa rashi yana fassara zuwa canje-canje a aikin jiki da tunani, kuma a cikin alamomin gama gari irin su rashin barci ko maƙarƙashiya.
Me yasa magnesium ya rasa kuma yadda yake nunawa
Dalilan gama gari sun haÉ—a da: ma'adinai raguwa na kasa, cin abinci da aka sarrafa sosai, barasa, maganin kafeyin da sukari, damuwa na yau da kullun da amfani da kwayoyi kamar su. antacids, diuretics ko maganin rigakafi tabbata. Wannan cocktail inganta da asarar koda da rashin wadataccen abinci, gami da abinci mai karancin magnesium.
Alamomin gargaɗi sun haɗa da m gajiya, maƙarƙashiya, rashin ingancin bacci, damuwa, ko ɗan bugun bugun zuciya. Idan waɗannan sun bayyana, masana suna ba da shawarar tantance halaye da abinci, da tuntuɓar don tabbatar da ko akwai hypomagnesemia ko rashi subclinical.
Abin da hujjojin kimiyya suka ce
Nazarin ƙungiya da meta-bincike, kamar su Karatun Zuciya na Framingham da kuma wallafe-wallafe a BMJ, haɗa isasshen matakan magnesium tare da mafi kyawun bayanin martaba na zuciya, mafi girman sarrafa glycemic a cikin mutanen da ke fama da ciwon sukari da ƙananan abin da ya faru m-matsakaici ciki. Ƙungiyoyin da suka dace, ko da yake ba su daidaita da causality kai tsaye a cikin dukan al'amuran; za a taƙaitaccen shaida.
Daga hangen nesa na tsawon rai, rawar da yake takawa a fuskar Kumburi na yau da kullun low-grade (mai kumburi). Ana iya rashi rashi tare da ƙarin sakin IL-1 da TNF-a, mai haɓakawa da haɓaka yanayi platelet aggregation, abubuwan da ke hanzarta lalacewar jijiyoyin jini da haɗari.
Ta yaya kuma lokacin da za a kari?
Siffofin da ke da mafi kyawun haƙuri da shayarwa da aka ruwaito sune bisglycinate da citrate.. da magnesium oxide Ba a ba da shawarar ba saboda ƙarancin bioavailability da yiwuwar rashin jin daɗi na narkewa; sauran gishiri kamar mara lafiya ko m zai iya ba da takamaiman fa'idodi, kodayake tare da ƙarin tallafi mai iyaka a yanzu.
A cikin manya, tsarin gama gari yana tsakanin 200 da 400 MG na elemental magnesium kullum (dangane da tsari da mahallin). Yawancin likitocin sun ba da shawarar shan ta ta hanyar dare, sa'a daya kafin barci, saboda tasirin shakatawa; ga 'yan wasa ko dalibai, ya kamata a daidaita shi zuwa horo ko safiya, ko da yaushe a karkashin kulawa.
Tsare-tsare da hulÉ—a don la'akari
Magnesium ba shi da lahani a kowane yanayi. Yakamata a yi taka tsantsan. taka tsantsan Eh akwai gazawar koda ko jiyya tare da maganin rigakafi daga rukunin tetracyclines o quinolones, ta hanyar mu'amala a cikin sha.
Hakanan yana hulÉ—a tare da levothyroxine (hypothyroidism) da kuma gasa tare da Calcio, don haka ana bada shawarar raba allurai ta sa'o'i da yawa. Tsawon amfani da omeprazole ana iya danganta shi da rashi na magnesium; idan akwai gajiya, ciwon ciki, ko rauni, yana da kyau a tuntube shi.
Masana'antu da kasuwa: sabbin gishiri don ƙirƙira
Haɓaka buƙatun gishiri mai jurewa da kyau ya sa masana'antun Turai fadada kasidarsu. Ɗaya daga cikin sababbin abubuwan shine a cikakken amsa magnesium bisglycinate, An tsara don babban bioavailability da kyau fluidity/compressibility, tsara don allunan da capsules.
Ana gabatar da ƙaddamarwa a bajekolin duniya tare da tsayawa a Turai CPHI Frankfurt, alamar shaharar da rukunin ke da shi Tarayyar TuraiDon ƙarin masana'antar, waɗannan haɓakar fasaha suna sa shi sauƙi more barga da m formulations.
Magnesium da hutawa: abin da bayanai ke nunawa
Sha'awar barci ya sanya tallace-tallace kamar mA cikin manya da ƙananan matsalolin barci, gwaji tare da 1 g na magnesium L-threonate tsawon kwanaki 21 ya ga an inganta barci mai zurfi da barci REM da placebo. Ko da yake yana da alƙawarin, yana buƙatar tabbatarwa tare da ingantaccen karatu da yawan jama'a.
Shahararrun shaidu, irin su na tsohon mai gina jiki da ɗan wasan kwaikwayo Arnold Schwarzenegger, sun ba da gudummawar ganuwansu ta hanyar ba da rahoton karin haske da safe. Duk da haka, ƙwararrun sun tunatar da mu cewa ƙimar shaida ta rage na farko kuma cewa fifiko shine daidaitawa tsaftar barci da halaye.
A fashion tare da nuances: abin da likitoci bayar da shawarar
Daga likitan zuciya na asibiti an nace akan rashin canza magnesium zuwa wani al'ada ta duniya ba tare da dalili ba. A cikin mutane masu lafiya, a halin yanzu babu wata kwakkwarar shaida da kanta ƙara tsira ko rage yawan bugun zuciya ko bugun jini, kodayake yana iya zama da amfani a bayanan martaba tare da hauhawar jini ko ciwon zuciya.
Jagoran gaba É—aya a bayyane yake: ba da fifiko ga abinci (koren ganyen ganye, kwayoyi, Legumes, dukan hatsi, kifi) da tanadin kari don ingantattun shari'o'i, tare da allurai da siffofin daidaitawa zuwa ga daidaikun bukatun.
Magnesium yana fuskantar lokacin mafi girman hankali saboda rawar ilimin halitta da zuwan sabon tsari mafi bioavailable a Turai. Yawancin fa'idodi masu yuwuwa ana samun su lokacin da aka fara magance salon rayuwa da farko hulda da contraindications kafin kari; tare da wannan tsarin, mutanen da ke da rashi na gaske sukan lura da ingantawa a ciki barci, kuzari da walwala A cikin 'yan makonni.