Magnesium yabva pakuva chicherwa chakangwara kuenda pakubata misoro nenhaurirano mumahofisi evanachiremba, magyms, uye masupamaketi. Chikonzero hachisi chidiki: chikamu chikuru chevanhu vekuMadokero, kusanganisira Spain neEurope, dhonza a kushanda kushomeka izvo zvine hukama ne kuneta, makumbo, kushungurudzika uye matambudziko ekurara.
Kupfuura hype, zvakakosha kuparadzanisa izvo zvinotsigirwa nesainzi kubva kune zvinongori tarisiro yakawedzera. Nyanzvi dzakadai sa cardiologists Aurelio Rojas y José Abellán, kana kuti nyanzvi yekurarama kwenguva refu Sebastian de la Rosa, bvumirana pane chinhu chinokosha: magnesium inokosha, asi kushandiswa kwayo kunofanira kuva ruzivo, hungwaru uye munhu.
Chicherwa chakakosha chemuviri
Magnesium inobatanidzwa mune zvinopfuura 300 biochemical reactions, kusanganisira kugadzirwa kwesimba, neuromuscular basa, DNA / RNA synthesis uye mutemo weropa; kudzidza zvokudyaHazvishamisi kuti kushomeka kwayo kunoturikira mukati kuchinja mukushanda kwemuviri nepfungwa, uye muzviratidzo zvakajairika sekushaya hope kana chinyamunhari.
Nei magnesium ichishaikwa uye kuti inoratidza sei
Zvikonzero zvinowanzoitika zvinosanganisira: kupera kwemaminerari kwevhu, kudyiwa kwezvakagadzirwa zvakanyanya, doro, caffeine uye shuga, kusagadzikana kusingaperi uye kushandiswa kwezvinodhaka senge. Antacids, diuretics kana antibiotics chokwadi. Iyi cocktail inokurudzira kurasikirwa kweitsvo uye kusakwana kwekudya, kusanganisira zvokudya zvishoma mu magnesium.
Yambiro zviratidzo zvinosanganisira kuramba kuneta, chinyamunha, kusarara zvakanaka, kufunganya, kana kurova zvishoma. Kana izvi zvikaonekwa, nyanzvi dzinokurudzira kuongorora maitiro uye kudya, uye kubvunzana kuona kana paine hypomagnesemia kana kushomeka kwe subclinical.
Zvinotaurwa neuchapupu hwesainzi
Cohort zvidzidzo uye meta-kuongorora, senge Framingham Yemoyo Kudzidza uye zvinyorwa mu BMJ, batanidza mazinga akakwana e magnesium ne zviri nani zvemoyo vascular profile, yakakura glycemic control muvanhu vane chirwere cheshuga uye chiitiko chakaderera che kuora mwoyo kuri pakati nepakati. Iwo masangano akakodzera, kunyange zvazvo asingafananidzi kutungamira causality mune zvose zviitiko; zve a pfupiso yeuchapupu.
Kubva pakuona kwehupenyu hurefu, basa rayo pamberi pe Kuzvimba kwenguva refu yakaderera-giredhi (kuzvimba). Kushaikwa kunogona kuperekedzwa nekuwedzera kuburitswa kwe IL-1 uye TNF-α, a proinflammatory uye kuwedzera nharaunda platelet aggregation, zvinhu zvinokurumidza kuparara kwevascular uye ngozi.
Kuwedzera sei uye riini?
Iwo mafomati ane akanakisa kushivirira uye akashumwa absorption ari bisglycinate uye citrate.. ari magnesium oxide Hazvikurudzirwi nekuda kwekuderera kwayo bioavailability uye zvichibvira kugaya kusagadzikana; mamwe munyu akadai malato kana the threonate inogona kupa mabhenefiti chaiwo, kunyangwe ne mamwe tsigiro shoma ikozvino.
Muvanhu vakuru, muenzaniso wakafanana uri pakati 200 uye 400 mg ye elemental magnesium zuva nezuva (zvichienderana nechimiro uye mamiriro). Vazhinji varapi vanokurudzira kuitora ne usiku, awa imwe tisati tarara, nekuda kwekuzorodza kwayo; kune vatambi kana vadzidzi, inofanirwa kugadziridzwa kudzidziswa kana mangwanani, nguva dzose iri pasi pekutariswa.
Chengetedzo uye kudyidzana kutariswa
Magnesium haina kukuvadza mune zvese zviitiko. Kuchenjerera kwakanyanya kunofanira kushandiswa. kuchenjerera Hongu zviripo kukundikana kwemeno kana kurapwa nemishonga inorwisa mabhakitiriya kubva muboka re tetracyclines o quinolones, kuburikidza nekudyidzana mukunyura.
Inopindirana zvakare ne levothyroxine (hypothyroidism) uye inokwikwidza ne calcio, saka zvinokurudzirwa kuparadzanisa mishonga nemaawa akawanda. Kushandiswa kwenguva refu kwe omeprazole inogona kusanganiswa nekushaya magnesium; kana aripo kuneta, makumbo, kana kupera simba, zvinokurudzirwa kuibvunza.
Indasitiri nemusika: mitsva mitsva yekugadzira
Kukura kuri kudiwa kwemunyu unobvumidzwa zvakanaka kwakurudzira vagadziri vekuEurope kuti vawedzere katalog yavo. Chimwe chezvinhu zvitsva ndezve yakanyatsoita magnesium bisglycinate, yakagadzirirwa yakakwirira bioavailability uye yakanaka fluidity/compressibility, yakagadzirirwa mapiritsi uye capsules.
Kuvhurwa kwacho kunoratidzwa kumitambo yepasirese neEuropean stop in CPHI Frankfurt, chiratidzo chemukurumbira icho chikamu chine European UnionKune indasitiri yekuwedzera, idzi kuvandudzwa kwehunyanzvi kunoita kuti zvive nyore zvakanyanya kugadzikana uye kuwirirana maitiro.
Magnesium uye kuzorora: izvo data inoratidza
Kufarira kurara kwaisa kutengesa senge threonateMuvanhu vakuru vane dambudziko rekurara rakapfava, muedzo ne 1 g ye magnesium L-threonate kwemazuva 21 akaona kuvandudzwa mukati hope dzakadzama uye kurara kweREM kupesana ne placebo. Kunyangwe ichivimbisa, inoda kusimbiswa nezvidzidzo zvakasimba uye vanhu vakawanda.
Zvipupuriro zvakakurumbira, zvakadai seaimbova mugadziri wemuviri uye mutambi Arnold Schwarzenegger, vakaparira kuoneka kwavo kupfurikidza nokushuma kujeka kukuru kwamangwanani. Kunyange zvakadaro, nyanzvi dzinotiyeuchidza kuti uchapupu hunoramba huripo kutanga uye kuti chinonyanya kukosha ndechekugadzirisa kurara utsanana uye tsika.
Fesheni ine nuances: zvinokurudzirwa navanachiremba
Kubva kukiriniki yemoyo inosimbirwa kusashandura magnesium kuita a tsika yepasi rose pasina chikonzero. Muvanhu vane hutano, parizvino hapana humbowo hwakasimba hwega kuwedzera kupona kana kuderedza zvakanyanya kurova kwemoyo kana sitiroko, kunyangwe zvingave zvinobatsira mumaprofiles ane hypertension kana metabolic syndrome.
The general guideline yakajeka: prioritize the dhayeti (muriwo wemashizha egirinhi, nzungu, nyemba, zviyo zvakakwana, hove) uye chengetedza kuwedzera kwemhosva dzakanyatsokodzera, pamwe nemishonga uye mafomu akagadziridzwa kune zvinodiwa pamunhu.
Magnesium iri kusangana nechinguva chekutarisisa zvakanyanya nekuda kwebasa rayo rehupenyu uye nekusvika kwe mitsva yekugadzira zvimwe bioavailable muEurope. Mazhinji emabhenefiti anogona kuwanikwa kana mararamiro atanga kutariswa uye kusangana uye contraindications asati awedzera; nenzira iyoyo, vanhu vane hurema chaihwo vanowanzoona kuvandudzwa mukati kurara, simba uye kugara zvakanaka Mumavhiki mashoma.