Dab tsi yog cov txiaj ntsig kev noj qab haus huv pov thawj ntawm magnesium

Dab tsi yog cov txiaj ntsig kev noj qab haus huv pov thawj ntawm magnesium

Cov txiaj ntsig kev noj qab haus huv ntawm magnesium muaj ntau thiab suav nrog txo kev ntxhov siab, txhim kho dej, txo cov ntshav siab, thiab txhim kho cov leeg nqaij thiab rov zoo. .

Qee qhov kev tshawb fawb tshawb fawb txhawb txoj kev xav tias magnesium tuaj yeem pab txhim kho kev pw tsaug zog. Tab sis cov kws tshaj lij hais tias xav tau kev tshawb fawb ntxiv, thiab tsis muaj lwm txoj hauv kev ntxiv rau kev noj zaub mov noj qab haus huv thiab kev coj ua zoo pw tsaug zog.

Melatonin thiab gamma aminobutyric acid

Cov txiaj ntsig ntawm qee qhov kev tshawb fawb pom zoo qhia tau tias magnesium tuaj yeem ua lub luag haujlwm hauv kev txhim kho kev pw tsaug zog, raws li ib txoj kev tshawb fawb pom, piv txwv li, ib pawg neeg laus uas tau txais 500 milligrams magnesium ua ntej pw tsaug zog zoo dua li cov neeg koom nrog kev kawm. uas tau muab cov placebo. Thawj pab pawg kuj pom cov qib melatonin siab dua li lwm pab pawg.

"Melatonin yog cov tshuaj uas tswj kev pw tsaug zog," hais tias Dr. Josh Reed, tus sau ntawm "Qhov Tseeb Txog Cov thyroid qis." Nws hais ntxiv tias magnesium tseem tuaj yeem pab txhawb kev pw tsaug zog "los ntawm kev tswj hwm qib ntawm GABA - neurotransmitter paub los ua kom lub paj hlwb."

Cov leeg nqaij so

"Magnesium kuj tseem paub tias muaj lub luag haujlwm hauv kev ua kom cov leeg nqaij," hais tias Lisa Young, tus xibfwb ntawm kev noj haus ntawm New York University thiab tus sau phau ntawv "Fab kawg, Thaum Kawg Slim." Yog li ntawd, magnesium tuaj yeem "pab kho mob ceg tsis xis nyob. uas yuav cuam tshuam rau kev pw tsaug zog zoo. "

Lwm yam tshaj li qhov kev tshawb pom no, kev tshawb fawb ntxiv yuav tsum tau ua kom paub tias magnesium cuam tshuam li cas rau kev pw tsaug zog. Qee qhov kev tshawb fawb ntawm magnesium "qhia qee qhov txiaj ntsig rau kev txhim kho lub sijhawm lossis kev pw tsaug zog zoo," hais tias Kate Zeratsky, MD, tus kws kho mob sau npe ntawm Mayo Clinic hauv Rochester, Minnesota, tab sis ntxiv tias "kev tshawb fawb txhawb magnesium thiab pw tsaug zog tsis muaj zog. "

Thaum noj cov ntsiav tshuaj magnesium

Nyob rau tib lub sijhawm, cov kws tshaj lij hais tias cov tshuaj ntsuab zoo li cov zaub mov muaj kev nyab xeeb dua, yuav tsis ua rau muaj kev vam meej, thiab muaj kev phiv tsawg dua li qee qhov kev pw tsaug zog zoo li cov tshuaj tsaug zog. Yog li, magnesium tuaj yeem yog lwm txoj hauv kev zoo rau qee cov tshuaj. Rau txhua tus neeg uas tawm tsam nrog kev pw tsaug zog thiab xav sim noj magnesium, nws yog qhov zoo tshaj rau noj li 30 feeb ua ntej pw.

Nws kuj tseem yuav tsum tau muab sau tseg tias muaj ntau hom magnesium, thiab qee qhov xav tias yuav ua rau kom pw tsaug zog zoo dua li lwm tus, xws li magnesium glycinate, uas yog ib qho ntawm cov hom no thiab kuj yog "mob plab." Magnesium citrate yog lwm qhov kev xaiv zoo, Dr. Reid hais tias, vim nws "txhawb kev so."

Txoj cai koob tshuaj

Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv tau pom zoo tias cov txiv neej laus tau txais ntawm 400 thiab 420 milligrams ntawm magnesium ib hnub, thiab cov poj niam laus tau txais ntawm 310 thiab 320 milligrams ib hnub.
Magnesium takers kuj yuav tsum paub hais tias cov tshuaj ntxiv nyob rau hauv daim ntawv ntxiv yog txawv los ntawm magnesium ib txwm muaj nyob rau hauv ib tug neeg cov zaub mov, thiab cov supplementation tsis tsim nyog tshwj tsis yog tias ib tug neeg tsis muaj magnesium, los yog, raws li Dr. Zeratsky tau hais, vim hais tias "lub noj zaub mov tsis muaj magnesium. "Cov khoom noj uas muaj magnesium, "xws li txiv ntoo, suav nrog almonds, txiv laum huab xeeb, thiab cashews, nrog rau cov noob, kua mis, taum dub, thiab nplooj ntsuab zoo li spinach.

Tsis tshua muaj tshwm sim

Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv tau hais tias "muaj magnesium ntau dhau los ntawm cov zaub mov tsis muaj kev pheej hmoo rau cov tib neeg noj qab haus huv vim tias lub raum tshem tawm cov zis ntau dhau," thaum Dr. Zeratsky hais tias nws yuav tsum tau muab sau tseg tias cov teeb meem yuav tshwm sim los ntawm kev noj "cov tshuaj magnesium ntau. los ntawm cov tshuaj ntxiv." los yog tshuaj,"xws li xeev siab, mob plab, thiab raws plab.

Qhov xwm zoo yog tias cov kev mob tshwm sim no tsis tshua muaj rau cov tib neeg uas noj magnesium nyob rau hauv cov kev txwv pom zoo. Txawm hais tias magnesium txo qis kev pw tsaug zog zoo, nws cov txiaj ntsig kev noj qab haus huv tseem nyob siab.

Kev kwv yees rau xyoo 2023 raws li koj lub zog hom