Ndeapi mabhenefiti ehutano anoratidzwa e magnesium

Ndeapi mabhenefiti ehutano anoratidzwa e magnesium

Mabhenefiti ehutano anoratidzwa e magnesium akawanda uye anosanganisira kudzoreredza kushushikana, kunatsiridza hydration, kudzikisa BP, uye kuvandudza tsandanyama kukura uye kupora.Kuwedzera kune izvi zvakanaka, vazhinji vanotenda kuti magnesium inogona zvakare kuvandudza kunaka kwemunhu kwekurara, sekureva kweYahoo post. .

Zvimwe zvidzidzo zvesainzi zvinotsigira dzidziso yekuti magnesium inogona kubatsira kugadzirisa kurara. Asi nyanzvi dzinoti kutsvagisa kwakawanda kunodiwa, uye kuti hapana imwe nzira yekuwedzera kune hutano hwekudya uye hungwaru maitiro ekurara.

Melatonin uye gamma aminobutyric acid

Mhedzisiro yeimwe tsvakiridzo yesainzi inovimbisa inoratidza kuti magnesium inogona kuita basa mukuvandudza kurara kwemunhu, sekumwe ongororo yakawana, semuenzaniso, kuti boka revanhu vakura vakapihwa 500 milligrams yemagnesium vasati varara vaive nekurara kuri nani kupfuura vatori vechikamu. avo vakapiwa placebo. Boka rekutanga rakaratidzawo mazinga akakwirira emelatonin kupfuura rimwe boka.

“Melatonin ihomoni inodzora kurara,” anodaro Dr. Josh Reed, munyori webhuku rinonzi “The Truth About Low Thyroid.” Anowedzera kuti magnesium inogonawo kutsigira kurara "nekugadzirisa mazinga eGABA - neurotransmitter inozivikanwa kudzikamisa tsinga."

Kuzorodza tsandanyama

“Magnesium inozivikanwawo kuva ine basa mukuzorodza tsandanyama dzomunhu,” anodaro Lisa Young, purofesa wezvokudya zvinovaka muviri paYunivhesiti yeNew York uye munyori webhuku rinonzi “Finally Full, Finally Slim.” Somugumisiro, magnesium inogona “kubatsira kurapa kusagadzikana kwegumbo chirwere. izvo zvingakanganisa kunaka kwekurara."

Kunze kwezviwanikwa izvi, kumwe kutsvagisa kwasara kuitwa pamusoro pekuti magnesium inokanganisa sei kurara. Zvimwe zvidzidzo zve magnesium "zvinoratidza zvimwe zvinobatsira pakuvandudza nguva kana kunaka kwekurara," anodaro Kate Zeratsky, MD, chiremba wezvokudya akanyoreswa paMayo Clinic muRochester, Minnesota, asi anowedzera kuti "sainzi inotsigira magnesium uye kurara haina kusimba. "

Nguva yekutora magnesium piritsi

Panguva imwe cheteyo, nyanzvi dzinoti mishonga yechisikigo yakaita semaminerari yakachengetedzeka, haikonzeredzeremerwa, uye ine mhedzisiro shoma pane mamwe mapindiro ekurara semapiritsi ekukotsirisa. Nokudaro, magnesium inogona kuva imwe nzira yakanaka kune mamwe mishonga. Kune ani zvake anonetseka nehope uye anoda kuedza kutora magnesium, zviri nani kuitora maminetsi makumi matatu usati warara.

Inofanirawo kucherechedzwa kuti kune marudzi akawanda e magnesium, uye mamwe anofungidzirwa kuti anobatsira pakurara kwehusiku huri nani pane vamwe, senge magnesium glycinate, inova imwe yemhando idzi uye zvakare "nyoro mudumbu." Magnesium citrate ndiyo imwe nzira yakanaka, Dr. Reid anoti, nokuti "inokurudzira kuzorora."

Chiyero chakakodzera

Hofisi yeDietary Supplements yeUS National Institutes of Health inokurudzira varume vakuru kuwana pakati pe400 ne420 milligrams emagnesium pazuva, uye vakadzi vakuru vanowana pakati pe310 ne320 milligrams pazuva.
Magnesium inotora inofanirawo kuziva kuti kuwedzera kwemishonga mufomu yekuwedzera yakasiyana ne magnesium inowanikwa muzvokudya zvemunhu, uye iyo yekuwedzera haidiwi kunze kwekunge munhu asina kukwana mu magnesium, kana, sezvinotaurwa naDr. Zeratsky, nokuti " the kudya kunoshayiwa magnesium.” Zvokudya zvine magnesium,” zvakadai senzungu, zvinosanganisira maamanda, nzungu, uye cashews, pamwe chete nembeu, mukaka wesoya, bhinzi nhema, uye miriwo ine mashizha sespinachi.

Rare side effects

Hofisi yeDietary Supplements inotaura kuti "magnesium yakawandisa kubva mukudya haina ngozi kune vanhu vane hutano nekuti itsvo dzinobvisa huwandu hwakawandisa muweti," nepo Dr. Zeratsky anoti zvinofanirwa kucherechedzwa kuti matambudziko anogona kumuka kubva pakutora "dosi yakakwira yemagnesium." kubva mune zvokuwedzera.” kana kuti mishonga,” zvakadai sokusvotwa, dumbu, uye manyoka.

Nhau dzakanaka ndedzekuti mhedzisiro yakadaro haiwanzo kune vanhu vanotora magnesium mukati meiyo yakakurudzirwa miganhu. Ingave kana kwete magnesium inovandudza kurara, hutano hwayo hunoramba hwakakwirira.

Kufanotaura kwegore ra2023 zvinoenderana nerudzi rwesimba rako