Kulimbana ndi Kupweteka, Kuwonjezera Mphamvu
Magnesium malate ndi magnesiamu ndi amicic acid . Zonsezi zimathandiza kupanga mphamvu kwa maselo anu monga adenosine triphosphate (ATP), zomwe kafukufuku amasonyeza zingakhale zosayenerera mu fibromyalgia (FMS) ndi matenda otupa aakulu (CFS kapena ME / CFS ).
Kuwonjezera pa kupanga mphamvu, magnesiamu ndi asidi a malic ndi ntchito mu thupi lanu zomwe zingathandize kuchepetsa zizindikiro za mikhalidwe imeneyi.
Magesizi ndi ofunikira kupanga maselo, ndi kusamalira minofu, mafupa, ndi misempha. Malic acid amakhulupirira kuti imathandiza ndi kupweteka kwa minofu, kuchepetsa kutopa pambuyo pochita masewera olimbitsa thupi, ndi kusintha maganizo.
Kafukufuku wina amathandiza kugwiritsa ntchito malate a magnesium pofuna kulimbitsa mphamvu ndi kuchepetsa ululu ndi chifundo cha FMS. Kafukufuku wina anapeza magnesium ndi imodzi mwa njira zowonjezera zomwe zimalimbikitsa. Madokotala ambiri ndi odwala amanena kuti apambana nazo.
Pakalipano, maphunziro akuphatikizidwa ngati mavitaminiwa ndi othandiza kwa ife, koma kafukufuku wa chithandizo cha FMS ndi ME / CFS chaka cha 2010 adanena kuti magnesium ndi imodzi mwa zowonjezereka zomwe zingatheke kufufuza kalekale.
Kodi Tili ndi Zofooka?
Kafukufuku wambiri amasonyeza kuti ena a ife ndi zovutazi zingakhale ndi zofooka za magnesiamu ndi amicic acid, zomwe zingapangitse zizindikiro zathu.
Zizindikiro za kusowa kwa magnesiamu zingaphatikizepo:
- nkhaŵa ndi kukhumudwa
- Matenda a miyendo yopanda mapeto (RLS)
- matenda ogona
- kunyoza ndi kusanza
- zovuta zachikhalidwe
- kuthamanga kwa magazi
- chisokonezo
- mitsempha ya minofu
- kufooka
- chala chosavulaza ndi zokambirana
- kugwidwa
Zambiri mwazizindikirozi ndizofala kwa anthu omwe ali ndi FMS ndi ME / CFS. FMS ingaphatikizepo nkhawa, RLS, matenda ogona, chisokonezo, ndi mitsempha ya minofu.
ME / CFS ikhoza kuphatikizapo zonsezi kuphatikizapo zizoloŵezi zosagwirizana za mtima.
Mankhwala otsika a magnesium angakhalenso otsika kwambiri a serotonin , omwe amakhulupirira kuti amagwira ntchito mu FMS ndi ME / CFS komanso kuvutika maganizo , migraine , PMS , RLS, ndi kugona.
Phunziro la 2016 lofalitsidwa m'magazini ya Pain Management limasonyeza kuti mphamvu ya magnesiamu, pamodzi ndi zinc, mu FMS ikhoza kulimbikitsa njira yotchedwa excitotoxicity , yomwe imayambitsa maselo a ubongo, amachotsedwe ndikupangitsa kuti maselo awo afe. Ntchito yowonjezera ya glutamate imakhulupirira kuti ndi yofunikira pa chikhalidwe ichi. Komabe, sitidziwabe ngati magetsi okhala ndi magnesiamu akhoza kutsutsana ndi ntchito ya ubongo imeneyi.
Kusakwanira kwa mavitamini kungapangitse thupi lanu kuthetsa zakudya zomwe mumadya. Low energy ndi chinthu chofunika kwambiri cha FMS ndi ME / CFS.
Magnesium Malate mu Zakudya Zanu
Thupi lanu silitulutsa magnesium, kotero mumayenera kupyolera mu zakudya kapena zowonjezereka.
Magesizi amapezeka mu zakudya zambiri, kuphatikizapo:
- Mutsuko:
- amondi
- mashesa
- nthikiti
- Zamasamba:
- sipinachi yophika
- nyemba zakuda
- peyala
- mbatata yophika
- burokoli
- karoti
- Mbewu:
- mkate wonse wa tirigu
- mbewu zamagetsi zamtundu wa magnesiamu
- oatmeal
- mpunga
- Zakudya / Nsomba:
- salimoni
- nsomba yam'nyanja yamchere
- nkhuku
- ng'ombe
- Zipatso:
- nthochi
- zoumba
- maapulo
- Mayi / Mchere wolowa m'malo:
- yogurt
- mkaka
- mkaka wa soya
Thupi lanu limapanga asidi a ma malic, koma anthu ena angapindule ndi kuwonjezeka kupyolera mu zakudya kapena zowonjezereka, makamaka ngati akusowa. Malic acid ali:
- Zipatso:
- maapulo
- chivwende
- nthochi
- mabulosi akuda ndi sitiroberi
- Zipatso zamtengo: makoswe, apricots, nectarines, yamapichesi, yamatcheri
- malalanje
- mapeyala
- mphesa
- kiwi
- Zamasamba
- burokoli
- nyemba
- kaloti
- nandolo
- mbatata
- tomato
- rhubarb
Magnesium Malate Mlingo
Mpaka pano, sitinayamikire mlingo wa mankhwalawa-okha kapena palimodzi-makamaka pofuna kuchiza FMS kapena ME / CFS.
Magulu a magnesium oyamikira a Daily Allowance (RDA), chifukwa cha anthu ambiri, amasiyana ndi msinkhu komanso amuna.
Kwa akazi:
- 19-30 zaka: 310 mg
- 31-Kumwamba: 320
Kwa amuna:
- 19-39 zaka: 400 mg
- 31-Kukwera: 420
Mavuto a tsiku ndi tsiku a malic acid amakhala ambiri kuyambira 1,200 mg mpaka 2,800 mg.
N'kutheka kuti mutengapo mayeso kuti mupeze mlingo woyenera kwambiri. Dokotala wanu ndi wamankhwala akhoza kukutsogolerani pa izi.
Maphunziro angapo apambana ndi magnesium (injected mu minofu) komanso transdermal magnesium (yogwiritsidwa ntchito khungu.) Dokotala wanu angakuuzeni ngati zosankhazi zilipo kwa inu.
Zotsatira za Magnesium Malate Supplements
Ma magnesiamu ndi amicic acid angayambitse mavuto a m'mimba. Choncho ngati mumakhala ndi zizindikiro monga kutsegula m'mimba, kuphulika, kapena kupunduka, mungafunike kupumula kuchokera ku mavitaminiwa kuti muwone ngati zizindikirozo zithetsa. Mungayesenso kuyesa iwo payekha kuti awone ngati pali zosavuta kupirira kusiyana ndi zina.
Ngati muli ndi vuto la impso kapena la mtima, onetsetsani kuti muyang'ane ndi dokotala musanayambe mankhwala owonjezera a magnesium.
Chitsime:
Bazzichi L, et al. ATP, ma calcium ndi magnesium m'magulu a odwala omwe ali ndi matenda oyambirira a fibromyalgia. Chipatala cha sayansi. 2008 Sep; 41 (13): 1084-90.
Engen DJ, et al. Zotsatira za kusintha kwa mlingo wa magnesium chloride pa umoyo wa odwala omwe ali ndi fibromyalgia: kufufuza koyenera. Journal of mankhwala othandizira. 2015 Sep; 13 (5): 306-13.
Holton K. Udindo wa zakudya pa chithandizo cha fibromyalgia. Kusamalira ululu. 2016 May; 6 (4): 317-20. lembani: 10.2217 / pmt-2016-0019.
Porter NS, ndi al. Njira zina zamankhwala zomwe zimagwiritsidwa ntchito pa chithandizo ndi kusamalira myalgic encephalomyelitis / matenda otopa matenda ndi fibromyalgia. Journal za mankhwala othandiza komanso othandizira. 2010 Mar 16 (3): 235-49.
Reid S, et al. Matenda otopa nthawi zonse. Bungwe la BMJ. 2011 May 26; 2011.