I-Magnesium iyona yesine mineral mineral iningi emzimbeni, futhi abesifazane abane-PCOS abakutholi ngokwanele. Ngokwesifundo se- Journal of Gynecology and Endocrinology , abesifazane abano-PCOS banamathuba angu-19 amathuba okuba nokuntuleka kwe-magnesium .
I-Magnesium idlala indima njenge-co-factor kwezinye izinqubo ezinkulu emzimbeni. Kuhilela ukufaka uphawu lwe-insulini nokuglucose kanye ne-magnesium kuyadingeka ukulawula izinselelo zenhliziyo, ukubiza nje imisebenzi embalwa ebalulekile.
Ukuboniswa kwe-magnesium kuboniswe ukwandisa ingozi yakho yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesifo sikashukela futhi luhlobene nemiphumela engcono yempilo. Nakhu okumele abesifazane abane-PCOS bafanele bazi nge-magnesium nokuthi bangcono kanjani ukugcina amazinga aphezulu.
Kungani abesifazane abane-PCOS bedinga i-Magnesium
Kunezinzuzo eziningi zokuba namazinga aphezulu we-magnesium. I-magnesium ikhonjisiwe ukunciphisa ubuhlungu nokuvuvukala, ukugqugquzela ukulala okungcono, nokunciphisa izimpawu ze-PMS . Kodwa izinzuzo ezinkulu ze-magnesium kwabesifazane abane-PCOS kungenzeka kube ikhono layo lokunciphisa ukukhathazeka nokunciphisa ukucindezeleka kwegazi kanye ne-insulin.
Kunciphisa Ukukhathazeka
Ukukhathazeka (kanye nokucindezeleka) kuthinta abesifazane abaningi abane-PCOS. Ukuba namazinga aphansi we-magnesium kukholelwa ukuthi iyimbangela eyinhloko yokukhathazeka . Ukubuyekezwa kwezifundo ezingu-18 ezishicilelwe kumaNutrients, kubonise ukuthi i-magnesium inomphumela omuhle kubantu abanenkinga. Eqinisweni, abantu abasesifundweni abathola ukwesekwa kwe-magnesium babona ukunciphisa okukhulu kwezibonakaliso ezivamile zokukhathazeka njengokunganakwa, ukukhathazeka, intukuthelo, ukwesaba, ukuleleka, ukushaya okusheshayo, noma izinhliziyo zenhliziyo.
Kukholelwa ukuthi i-magnesium isebenza ukuzolalisa ukuzwakalisa isimiso sezinzwa ukuze kusize ukunciphisa ukukhathazeka. I-magnesium supplementation nayo iboniswe ukukhuthaza ukulala kangcono okungaba nomphumela omuhle ekukhathazeni.
Ithuthukisa ukuphikiswa kwe-insulin
Uma kuqhathaniswa nabesifazane ngaphandle kwe-PCOS, abesifazane abane-syndrome banamazinga aphezulu e-insulini, nabaningi besifazane abane-PCOS abanokumelana ne-insulin.
Indima ebalulekile ye-magnesium i-glucose nomthethonqubo we-insulin ukusiza i-glucose ingene amangqamuzana lapho isetshenziselwa amandla. Inani elincane le-magnesium, kungakhathaliseki ukuthi livela ekudleni okungenamsoco, indlela yokuphila noma ezinye izici, kungavimbela i-glucose ukungena amangqamuzana ngokwanele. Ngenxa yalokho, abantu abane-insulin ukumelana nabo badla ukukhathala nezinkinga ezilawula ishukela legazi. Amazinga awanele we-magnesium angakwazi ukuthuthukisa ukumelana nokukhishwa kwe-insulin futhi unciphise ingozi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwe-2.
Ihlisa izinga lokucindezelwa kwegazi
Abanye besifazane abane-PCOS banomfutho wegazi ophakeme , obizwa ngokuthi yi- high blood pressure . Umfutho wegazi ophakeme uyinhloko engozini yesifo senhliziyo. Ukudla okucebile izithelo nemifino (kokubili imithombo enhle kakhulu ye-magnesium) kuye kwaboniswa ukuthi kuyindlela ephumelelayo yokunciphisa ukucindezela kwegazi eliphezulu kanye nezinye izici zokuxilonga kwabesifazane abane-PCOS. Ukubuyekezwa kwezifundo eziyisishiyagalolunye ezishicilelwe eMgubheni Wezokudla kutholakala ukuthi i-magnesium engaphezu kwamaseli akho, cishe uzoba nomfutho wegazi ophansi.
Okwenza Iningi Labesifazane Abakwa-PCOS Bangenalo Magnesium
Abesifazane abane-PCOS kanye nalabo abanezinye izimo zokunciphisa umzimba njenge-insulin ukumelana, isifo se-metabolic syndrome, nohlobo lwe-2 lwesifo sikashukela badla ukungabi namandla em magnesium.
Enye inkolelo yokuthi i-insulin engapheli ihlehlisa izinga le-magnesium. Nakuba lezi zinkinga zezokwelapha zingaba nomthelela oqondile kumazinga we-magnesium, kunezinye izici eziningi ezingathinta amazinga we-magnesium.
Abantu abadla ukudla okuphansi kwezithelo , imifino kanye nezinhlamvu ezigcwele bavame ukungena ku-magnesium. Amanani aphezulu okuphuza utshwala noma ukudla okuhlanjululwe ekudleni okunjengama-breads, crackers, okusanhlamvu okunye, nezimpahla eziphekiwe aziqukethe inani elanele le-magnesium. Ukudla okuphezulu kwamaprotheni noma ukudla ukudla okuningi okuqukethe i-oxalic acid (etholakala ngesipinashi kanye ne-chard), noma i-phytic acid (etholakala imbewu nembewu), ingathinta nokumunwa kwe-magnesium nayo.
Ngezinye izikhathi ezinye izici zingathinta ukumuncwa kwe-magnesium. Ukuthatha ngokweqile kakhulu izakhi ezithile ezifana ne-sodium, i-calcium, noma insimbi kungathinta ukumunwa kwe-magnesium, njengoba kunemithi ethile efana namaphilisi okulawula ukubeletha noma ama-diuretics. Ngisho nezindlela zokuphila ezinjengokuphila kokucindezeleka okukhulu zingathinta amazinga. Lezi zici eziningi ezingathinta i-magnesium, yingakho kubalulekile ukuthi abesifazane abane-PCOS bathole okwanele kule mineral ebalulekile.
Ukuhlola ukukhubazeka kwe-Magnesium
Ngeshwa akekho ukuhlolwa okukodwa okulula noma okulula ukuthola ama-magnesium. Amazinga egazi ayethembekile njengoba iningi le-magnesium litholakala ethambo. Umzimba usebenza ngendlela yokuthi uma ama-magnesium egazi eqala ukuhlaselwa, i-magnesium iyakhululwa emathanjeni ukuze igcine amazinga egazi. Funda ngezansi ukuze ubone ukuthi unesinye sezibonakaliso nezimpawu ezilandelayo ezingabonisa ukuntuleka kwe-magnesium.
Izimpawu Ungaba Nokuntuleka Kwe-Magnesium
Wonke owesifazane onama-PCOS uhlukile, kodwa lezi zikhalazo ezivamile kulabo abanezinga eliphansi le-magnesium:
- Izikhathi ezinzima zokuya esikhathini noma izimpawu ezinzima ze-PMS
- Kunzima ukulala
- Amathambo ama-Brittle nokuthuthukiswa kwamatshe
- Ubumbulu noma ukubetha ezandleni nasezinyaweni
- Izifiso ezinzulu zamaswidi, ikakhulukazi ushokoledi
- Ukwehla kwe-muscle noma ubuhlungu obuvamile
- Ukuphathwa ikhanda njalo noma i- migraines
- Imodi iyashintsha njengokukhathazeka, ukucindezeleka, intukuthelo, noma ukucasula
- Umfutho wegazi ophezulu
- Ukuphikiswa kwe-insulin noma isifo se-metabolic syndrome
- Amandla ephansi aphansi noma aphelelwe amandla
- Izinkinga zememori, ubunzima bokugxila, izinkinga zokulondoloza ukunakwa
Amanani Aphakanyisiwe Nemithombo Yokudla ye-Magnesium
Inani eliphakanyisiwe nsuku zonke (RDA) le-magnesium kubantu besifazane abadala laba yi-320mg. Imithombo yokudla njenge-chocolate, i-avocade, imifino enamagatsha, izithelo, amantongomane, imbewu, ubhontshisi kanye nezinhlamvu zomzimba wonke imithombo enhle ye-magnesium, kodwa ingahlinzeka ngemali enganele uma ungenayo.
Kunezinhlobo eziningi zezithako ze-magnesium. Lezo ezihamba kahle futhi zitholakalayo kakhulu zihlanganisa i-magnesium aspartate, i-glycinate, i-citrate, i-lactate, namafomu e-chloride. I-magnesium oxide ne-magnesium sulfate ngokuvamile ayitholakali. Amafomu okhilimu omlomo ne-transdermal we-magnesium ngokuvamile athathwe kangcono kunama-salts e-Epson.
Njengoba i-magnesium i-soluble yamanzi, ubuthi abuyinto engavamile, njengoba inani elidlulele lizoqedwa ngomchamo. Ukusetshenziswa ngokweqile kwe-magnesium (amagremu amathathu kuya kwayishumi nsuku zonke), kungabangela imiphumela emibi efana nesifo sohudo, isisu esidabukisayo, nokuphelelwa amandla kwamanzi.
Ungathathi i-magnesium uma unenkinga yenhliziyo ebizwa ngokuthi "inhliziyo block" noma yiziphi izinkinga zezinso noma ukwehluleka kwezinso.
> Imithombo:
> Boyle NB, Lawton C, Dye L. Imiphumela yokuvuselela i-magnesium ngokukhathazeka ngokweqile nokucindezeleka-Ukubuyekezwa okuhlelekile. Amakhemikhali . 2017; 9 (5).
> Ukuhlobana kwe-Han H. Ukuphika-mpendulo phakathi kokudla kwe-magnesium yokudla, ukuhlushwa kwe-serum magnesium kanye nobungozi bokushisa kanzima: ukubuyekezwa okuhleliwe nokuhlaziywa kwe-meta-analysis yezinhlangano ezizayo. I-Nutr J. 2017 Meyi 5; 16 (1): 26.
> Muneyyirci-Delale O. Izibalo ezihlukumezayo kwabesifazane abane-PCOS: izinkinga zesifo senhliziyo. I-Gynecol Endocrinol. 2001 Jun; 15 (3): 198-201.
> Quaranta S, Buscaglia MA, Meroni MG et al. Ucwaningo lwesipiliyoni mayelana nokusebenza nokuphepha kwe-tablet modified-release magnesium 250 mg tablet (Sincromag) yokwelashwa kwe-premenstrual syndrome. Umphenyi Wezidakamizwa Emtholampilo. 2007; 27 (1): 51-8.
> Sharifi F, Mazloomi S, Hajihosseini R et al. I-serum magnesium concentrations in polycystic ovary syndrome kanye nokuhlangana kwayo ne-insulin ukumelana. I-Gynecol Endocrinol. 2012; 28 (1): 7-11.