Ukuqeda Ubuhlungu, Ukuthuthukisa Amandla
I-Magnesium malate iyinhlanganisela ye-magnesium ne- asidi yama-malic . Zombili lezi zinto zisiza ukukhiqiza amandla ngamaseli akho ngendlela ye- adenosine triphosphate (i-ATP), okuyizifundo ezibonisa ukuthi zingenayo i- fibromyalgia (i-FMS) nesifo esingapheliyo sokukhathala (i-CFS noma i- ME / CFS ).
Ukwengeza ukukhiqiza amandla, i-magnesium kanye ne-asidi yama-malic kunemisebenzi emizimbeni yakho engasiza ekunciphiseni izimpawu zale mibandela.
I-magnesium ibalulekile ekwakheni amangqamuzana, nokugcinwa kwamasipha, amathambo, nezinzwa. I-malic acid ikholelwa ukuthi iyasiza ngokusebenza kwemisipha, ukunciphisa ukukhathala ngemuva kokuzivocavoca, nokuthuthukisa ukugxila kwengqondo.
Olunye ucwaningo lusekela ukusetshenziswa komlenze we-magnesium ukukhulisa amandla nokunciphisa ubuhlungu nobubele be-FMS. Ucwaningo oluthile oluthola i-magnesium ingenye yezinsiza eziphakanyisiwe kakhulu kulezi zimo. Odokotela abaningi neziguli bathi baye baphumelela.
Kuze kube manje, izifundo zixubene ngokuthi lezi zithako ziyasiza yini, kepha ukubuyekezwa kuka-2010 kwe-FMS kanye ne-ME / CFS kusho ukuthi i-magnesium iphakathi kwezinto ezingcono kakhulu zokwenza ucwaningo oluzayo.
Ingabe Sinamaphutha?
Ucwaningo oluthile lubonisa ukuthi abanye bethu nalezi zimo bangase babe nokuhluleka kokubili kwe-magnesium kanye ne-asidi yama-malic, engabangela izimpawu zethu.
Izimpawu zokuntuleka kwe-magnesium zingafaka:
- ukukhathazeka nokucasula
- imilenze yesifo esingenalutho (RLS)
- ukuphazamiseka kokulala
- isicanucanu nokuhlanza
- izinhliziyo ezingavamile
- umfutho wegazi ophansi
- ukudideka
- imisipha ye-muscle
- ubuthakathaka
- umunwe ongenampilo kanye nezikhonkwane
- ukuhlukunyezwa
Eziningana zalezi zimpawu zivamile kubantu abane-FMS ne-ME / CFS. I-FMS ingabandakanya ukukhathazeka, i-RLS, ukuphazamiseka kokulala, ukudideka, kanye nezinselele ze-muscle.
I-ME / CFS ingafaka phakathi kwabo bonke labo ngaphezu kwezingqikithi zenhliziyo ezingavamile.
Amazinga aphansi we-magnesium anganciphisa amazinga we- serotonin , i-neurotransmitter ekholelwa ukuthi ihileleke ku-FMS ne-ME / CFS kanye nokucindezeleka , i- migraine , i- PMS , i-RLS, nokulala.
Ucwaningo olwenziwa ngo-2016 olwanyatheliswa emaphepheni Ukuphathwa Kwezinhlungu kuphakamisa ukuthi amazinga aphansi we-magnesium, kanye ne-zinc, ku-FMS angakhuthaza inqubo ebizwa ngokuthi i- excitotoxicity , lapho i-neruotransmitter glutamate , evuselela amangqamuzana obuchopho, athathwe futhi anqothule lawo maseli ukufa. Umsebenzi ogqamile we-glutamate ukholelwa ukuthi uyisici esibalulekile salesi simo. Kodwa-ke, asazi ukuthi ama-magnesium supplements angakwazi yini ukulwa nomsebenzi okwenziwe uphethiloli wamakhemikhali ebuchopho.
Ukungasebenzi ngokwanele kwe-asidi ye-malic kungabangela amandla emzimbeni wakho ukuguqula ukudla oyidla amandla. Amandla aphansi iyisici esibalulekile kokubili i-FMS ne-ME / CFS.
Magnesium Malate ekudleni kwakho
Umzimba wakho awukhiqizi i-magnesium, ngakho kufanele uwuthole ngokusebenzisa ukudla noma izithako.
I-Magnesium itholakala ekudleni okuvamile, okufaka:
- Amantongomane:
- ama-alimondi
- ama-cashews
- amantongomane
- Imifino:
- isipinashi esilisiwe
- ubhontshisi omnyama
- ukwatapheya
- amazambane abhakiwe
- i-broccoli
- isaqathe
- Izinhlamvu:
- isinkwa sonke sikakolweni
- okusanhlamvu okwakhiwe nge-magnesium
- oatmeal
- ilayisi
- Ukudla / Inhlanzi:
- uhlobo lwenhlanzi
- i-halibut
- inyama yenkukhu
- yenkomo
- Izithelo:
- ubhanana
- omisiwe
- ama-apula
- Umanyolo / isithasiselo somanyolo:
- i-yogurt
- ubisi
- ubisi lwe-soy
Umzimba wakho ukhiqiza i-malic acid, kodwa abanye abantu bangase bazuze ngokuyikhuphula ngokusebenzisa ukudla noma izithako, ikakhulukazi uma kunesidingo. I-asidi yamalic iku:
- Izithelo:
- ama-apula
- ikhabe
- ubhanana
- ama-blackberries kanye ne-strawberry
- izithelo zamatshe: ama-mangos, ama-apricot, ama-nectarines, amapayipi, ama-cherry
- ama-oranges
- amapheya
- amagilebhisi
- ikiwi
- Imifino
- i-broccoli
- ubhontshisi
- izaqathe
- uphizi
- amazambane
- utamatisi
- rhubarb
I-Magnesium Malate Isilinganiso
Kuze kube manje, asinakho ukulinganisa okulinganiselwe kwalezi zithako-kuphela noma ndawonye-ikakhulukazi ukwelapha i-FMS noma i-ME / CFS.
I-Recommended Daily Allowance (RDA) ye-magnesium, kubantu ngokujwayelekile, ihluka ngobudala nobulili.
Kwabesifazane:
- Iminyaka engu-19-30: 310 mg
- 31-phezulu: 320
Kubantu:
- Iminyaka engu-19-39: 400 mg
- 31-phezulu: 420
Izinga lansuku zonke le-malic acid ngokuvamile livela ku-1,200 mg kuya ku-2,800 mg.
Kungenzeka ukuthi uthathe ukuhlolwa ukuze uthole isilinganiso sakho esihle. Udokotela wakho kanye nemithi yakho angakuqondisa ngalokhu.
Ucwaningo oluthile luye lwaphumelela nge-magnesium ye-intramuscular (injected into muscle) kanye ne-magnesium transdermal (esetshenziswa esikhumbeni.) Udokotela wakho angakutshela ukuthi lezi zikhetho ziyatholakala yini kuwe.
Imiphumela emibi ye-Magnesium Malate Supplements
Kokubili i-magnesium ne-malic acid ingabangela izinkinga zamathumbu. Ngakho uma uthuthukisa izimpawu ezifana nesifo sohudo, ukuvinjelwa, noma ukuchoboza, ungase uthande ukuphumula kulezi zithako ukuze ubone ukuthi izimpawu zixazulula. Ungase futhi ufune ukuzizama ngabanye ukuze ubone ukuthi kunzima kangakanani ukubekezelela kunomunye.
Uma unezinkinga zezinso noma zenhliziyo, qiniseka ukuthi uhlole nodokotela wakho ngaphambi kokuqala izithasiselo ze-magnesium.
Umthombo:
Bazzichi L, et al. I-ATP, ama-calcium nama-magnesium ama-platelet weziguli ezine-fibromyalgia eyinhloko. I-biochemistry yemitholampilo. 2008 Sep; 41 (13): 1084-90.
Engen DJ, et al. Imiphumela ye-chloride ye-magnesium transdermal ngekhwalithi yokuphila kweziguli ezine-fibromyalgia: isifundo sokusebenza. I-Journal yemithi yokuhlanganisa. 2015 Sep; 13 (5): 306-13.
Holton K. Indima yokudla ekwelapheni i-fibromyalgia. Ukuphathwa kobuhlungu. 2016 Meyi; 6 (4): 317-20. doi: 10.2217 / pmt-2016-0019.
Porter NS, et al. Ukwelashwa okunye okwelashwa okusetshenziselwa ukwelashwa nokuphathwa kwe-myalgic encephalomyelitis / chronic tiredness syndrome kanye ne-fibromyalgia. Umbhalo wezinye izindlela kanye nemithi ehambisanayo. 2010 Mar; 16 (3): 235-49.
Reid S, et al. Isifo sokuphelelwa yisikhathi esingapheli. Ubunikazi be-BMJ. 2011 Meyi 26; 2011.