Ziziphi iingenelo zezempilo eziqinisekisiweyo ze-magnesium

Ziziphi iingenelo zezempilo eziqinisekisiweyo ze-magnesium

Izibonelelo zezempilo eziqinisekisiweyo ze-magnesium zininzi kwaye ziquka ukunciphisa uxinzelelo, ukuphucula i-hydration, ukunciphisa uxinzelelo lwegazi, kunye nokuphucula ukukhula kwemisipha kunye nokubuyisela. .

Ezinye izifundo zenzululwazi zixhasa ithiyori yokuba i-magnesium inokunceda ukuphucula ubuthongo. Kodwa iingcali zithi uphando olungakumbi luyafuneka, kwaye akukho nto ingenye yokuncedisa ekutyeni okunempilo kunye neendlela zokulala ezinobulumko.

I-Melatonin kunye ne-gamma aminobutyric acid

Iziphumo zolunye uphando lwezenzululwazi oluthembisayo lubonisa ukuba i-magnesium inokudlala indima ekuphuculeni ubuthongo bomntu, njengoko uphando oluthile lufumene, umzekelo, ukuba iqela labantu abadala abanikwe i-500 milligrams ye-magnesium ngaphambi kokulala babenomgangatho ongcono wokulala kunabathathi-nxaxheba kuphando. abaye banikwa i-placebo. Iqela lokuqala likwabonise amanqanaba aphezulu e-melatonin kunelinye iqela.

UGqr. Josh Reed, umbhali wencwadi ethi “The Truth About Low Thyroid” uthi: “IMelatonin yincindi yedlala elawula ukulala. Wongezelela ukuba i-magnesium inokuxhasa ubuthongo "ngokulawula amanqanaba e-GABA - i-neurotransmitter eyaziwayo ukuzola inkqubo ye-nervous."

Ukuphumla kwemisipha

ULisa Young, unjingalwazi wezondlo kwiYunivesithi yaseNew York nombhali wencwadi ethi “Finally Full, finally Slim.” Ngenxa yoko, i<em>magnesium “inokunceda ekunyangeni isifo somlenze esingaphumliyo.” oko kunokuchaphazela umgangatho wokulala.”

Ngaphandle kwezi ziphumo, uphando oluninzi kusafuneka lwenziwe malunga nendlela i-magnesium ebuchaphazela ngayo ubuthongo. Ezinye izifundo ze-magnesium "zicebisa inzuzo ethile yokuphucula ixesha okanye umgangatho wokulala," kusho uKate Zeratsky, MD, i-dietitian ebhalisiweyo kwiKliniki yaseMayo eRochester, eMinnesota, kodwa wongezelela ukuba "isayensi exhasa i-magnesium kunye nokulala ayinamandla. "

Nini ukuthatha ithebhulethi ye-magnesium

Kwangaxeshanye, iingcali zithi amayeza endalo afana neeminerali akhuselekile, awayi kubangela ukuxhomekeka, kwaye abe neziphumo ebezingalindelekanga ezimbalwa kunezinye iindlela zokulala ezifana neepilisi zokulala. Ngoko ke, i-magnesium inokuba yinto efanelekileyo kwamanye amayeza. Nabani na onengxaki yokulala kwaye angathanda ukuzama ukuthatha i-magnesium, kungcono ukuyithatha malunga nemizuzu engama-30 ngaphambi kokulala.

Kufuneka kwakhona kuqatshelwe ukuba kukho iintlobo ezininzi ze-magnesium, kwaye ezinye zicatshangelwa ukuba zifaka isandla ekulaleni okungcono ebusuku kunabanye, njenge-magnesium glycinate, enye yezi ntlobo kwaye "ithambile kwisisu." I-Magnesium citrate yenye enye inketho efanelekileyo, uDkt Reed uthi, kuba "ikhuthaza ukuphumla."

Idosi efanelekileyo

I-Ofisi yezongezo zokutya ze-US National Institutes of Health incoma ukuba amadoda amadala afumane phakathi kwe-400 kunye ne-420 milligrams ye-magnesium ngosuku, kwaye abafazi abadala bafumana phakathi kwe-310 kunye ne-320 milligrams ngosuku.
Abathathi be-Magnesium kufuneka baqaphele ukuba iidosi ezongezelelweyo kwifomu yokuncedisa zihluke kwi-magnesium ngokwemvelo efumaneka ekutyeni komntu, kwaye ukuxhaswa akuyimfuneko ngaphandle kokuba umntu unqongophele kwi-magnesium, okanye, njengoko uDkt Zeratsky ebeka, kuba " ukutya akunamagnesium.” Ukutya okutyebileyo nge<em>magnesium,” okunjengamandongomane, okuquka iiamangile, amandongomane, neecashews, kwanembewu, ubisi lwesoya, iimbotyi ezimnyama, nemifuno engamagqabi njengespinatshi.

Iziphumo ebezingalindelekanga ezinqabileyo

I-Ofisi yezongezo zokutya ithi "i-magnesium eninzi ekutyeni ayifaki mngcipheko kubantu abaphilileyo kuba izintso zisusa umthamo ogqithiseleyo kumchamo," ngelixa uGqr. amayeza.” okanye amayeza,” anjengesicaphucaphu, ukuqaqanjelwa sisisu norhudo.

Iindaba ezimnandi zezokuba ezo ziphumo bezingalindelekanga zinqabile kubantu abathatha i-magnesium ngaphakathi kwemida ecetyiswayo. Nokuba i-magnesium iphucula kakhulu ubuthongo, izibonelelo zayo zempilo zihlala ziphezulu.

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