Magnesium ndi mchere wachinayi kwambiri mu thupi, ndipo amayi omwe ali ndi PCOS sakupeza zokwanira. Malingana ndi kafukufuku m'magazini ya Journal of Gynecology and Endocrinology , amayi omwe ali ndi PCOS amakhala ndi mwayi wokwanira 19 wokhala ndi vuto la magnesiamu .
Magesizi amagwira ntchito ngati chinthu chimodzi mwazochitika zazikulu m'thupi. Zimakhudzidwa ndi insulini komanso chizindikiro cha shuga komanso magnesium.
Kuperewera kwa magnesium kukuwonetseratu kuonjezera chiopsezo chanu chokhala ndi matenda a shuga a mtundu wa 2 ndipo chikugwirizana ndi zotsatira zoopsa zaumoyo. Nazi zomwe amayi omwe ali ndi PCOS ayenera kudziwa za magnesium komanso momwe angakhalire abwino kwambiri.
Chifukwa Chimene Akazi Okhala ndi PCOS Akusowa Magnesium
Pali madalitso ambiri okhala ndi magnesium. Magesizi awonetsedwa kuti achepetse kupweteka ndi kutupa, kulimbikitsa kugona bwino, ndi kuchepetsa zizindikiro za PMS . Koma kupindula kwakukulu kwa magnesium kwa amayi omwe ali ndi PCOS mwina kumatha kuthetsa nkhawa ndi kuchepetsa kuthamanga kwa magazi ndi insulini.
Amachepetsa Nkhawa
Nkhawa (komanso kuvutika maganizo) zimakhudza amayi ambiri omwe ali ndi PCOS. Kukhala ndi magulu otsika a magnesium amakhulupirira kuti ndi chifukwa chachikulu cha nkhawa . Kupenda kafukufuku 18 wofalitsidwa mu Nutrients, kunasonyeza kuti magnesium imakhala ndi phindu kwa anthu omwe ali ndi nkhawa. Ndipotu, anthu omwe amaphunzirawo omwe analandira thandizo la magnesiamu anaona kuchepetsedwa kwakukulu kwa zizindikiro zomwe zimawoneka ngati kusasamala, khalidwe lodzidetsa nkhaŵa, mkwiyo, mantha, mantha, kugunda mofulumira, kapena kupweteka kwa mtima.
Zimakhulupirira kuti magnesium imagwira ntchito pofuna kuthetsa chisangalalo cha dongosolo lamanjenje kuthandiza kuchepetsa nkhawa. Magnesium supplementation yasonyezedwanso kuti amalimbikitsa kugona bwino komwe kungakhale ndi phindu pa nkhawa.
Kulimbitsa Kutsutsana kwa Insulini
Poyerekeza ndi amayi opanda PCOS, amayi omwe ali ndi matendawa amakhala ndi insulini yapamwamba, ndipo amayi ambiri omwe ali ndi PCOS ali ndi insulin kukana.
Ntchito yofunika kwambiri ya magnesium imakhala ndi shuga ndi malamulo a insulini kuti athandizidwe kulowa m'maselo omwe amagwiritsidwa ntchito kuti agwiritse ntchito mphamvu. Mankhwala osakwanira okwanira, kaya ndi zakudya zosafunika, moyo kapena zinthu zina, akhoza kuteteza shuga kuti asaloŵe maselo okwanira. Chifukwa chake, anthu omwe ali ndi matenda a shuga amavutika ndi kutopa komanso mavuto okhudza shuga. Maselo okwanira a magnesium amatha kuchepetsa kuteteza insulini ndikuchepetsa chiopsezo chanu chokhala ndi shuga ya mtundu wa 2.
Kutsekedwa kwa Magazi
Azimayi ena omwe ali ndi PCOS ali ndi kuthamanga kwa magazi , omwe amatchedwanso kuti magazi. Kuthamanga kwa magazi ndi chiwopsezo cha matenda a mtima. Chakudya chokhala ndi zipatso ndi ndiwo zamasamba (zonse zabwino kwambiri za magesium) zasonyezedwa kuti ndi njira yothandiza kuchepetsa kuthamanga kwa magazi komanso zinthu zina zamatsenga kwa amayi omwe ali ndi PCOS. Kupenda kafukufuku asanu ndi anayi wofalitsidwa mu Nutrition Journal kunapeza kuti magnesium yambiri m'maselo anu, mwinamwake muyenera kukhala ndi magazi ochepa.
Chifukwa Chimene Ambiri Amayi Amakhala ndi PCOS Alibe Maginesi
Azimayi omwe ali ndi PCOS ndi omwe ali ndi ziwalo zina zamagetsi monga insulin kukana, matenda a kagayidwe kachakudya, ndi mtundu wa shuga 2 samapezeka mu magnesiamu.
Mfundo imodzi ndi yakuti insulin yambiri imachepetsa ma magnesium. Ngakhale kukhala ndi nkhani zachipatalazi kungakhale ndi mphamvu yeniyeni ya magnesium, palinso zinthu zina zambiri zomwe zingakhudze magulu a magnesium.
Anthu omwe amadya zakudya zopanda zipatso , ndiwo zamasamba, komanso mbewu zonse zimakhala zoperewera mu magnesium. Zakudya zam'madzi zoledzeretsa kapena zakudya zoyengedwa mu zakudya monga mkate, osakaniza, zakudya zina, ndi zinthu zophika sizikhala ndi magnesium zokwanira. Zakudya zamapuloteni apamwamba kapena kudya zakudya zambiri zomwe zili ndi oxalic acid (zomwe zimapezeka sipinachi ndi chard), kapena phytic asidi (yomwe imapezeka mu mbewu ndi tirigu), ingakhudzire kutentha kwa magnesium.
Nthawi zina zinthu zina zimakhudza magetsi. Kutenga zakudya zopatsa mphamvu kwambiri monga sodium, calcium, kapena chitsulo kungakhudze kutentha kwa magnesium, monga momwe zingathekere mankhwala ena monga mapiritsi oletsa kubadwa kapena diuretics. Ngakhale zinthu zomwe zimakhala ndi moyo monga kupsinjika maganizo kumakhala ndi moyo. Izi ndi zinthu zambiri zomwe zingakhudze magnesium, chifukwa chake nkofunika kuti amayi omwe ali ndi PCOS adziwepo mchere wofunika kwambiri.
Kufufuza Kusowa kwa Maginesi
Mwatsoka palibe mayeso abwino kapena osavuta kuti azindikire ma magnesium. Magazi sangakhale odalirika monga magnesiamu ambiri amapezeka mu fupa. Thupi limagwira ntchito kotero kuti ngati magetsi amagazi atayamba kukhala otsika, magnesium imatulutsidwa m'matumbo kuti magazi asunge. Werengani m'munsimu kuti muwone ngati muli ndi zizindikiro zotsatirazi zomwe zingasonyeze kusowa kwa magnesiamu.
Zizindikiro Zomwe Mungakhale ndi Kulephera kwa Magnesium
Mayi aliyense amene ali ndi PCOS ndi wosiyana, koma izi ndizo zodandaula zambiri kwa anthu omwe ali ndi ma magnesium:
- Kufika kumwezi kapena zizindikiro zazikulu za PMS
- Kuvuta kugona
- Mafupa a Brittle ndi chitukuko cha miyala
- Kunjenjemera kapena kugwedeza m'manja ndi mapazi
- Kulakalaka kwakukulu kwa maswiti, makamaka chokoleti
- Kupweteka kwa minofu kapena kupweteka kwafupipafupi
- Mutu wamphongo kapena migraines
- Kusintha kwa thupi kumasintha monga nkhawa, kupanikizika, mkwiyo, kapena kukwiya
- Kuthamanga kwa magazi
- Matenda a insulin kapena matenda opatsirana
- Mavuto otsika kapena osatopa
- Zovuta kukumbukira, zovuta kulongosola, mavuto akusamala
Zowonjezera Zowonjezera & Zowonjezera Zakudya za Magnesium
Kuchuluka kwa tsiku ndi tsiku (RDA) kwa magnesiamu mwa amayi achikulire ndi 320mg. Zowonjezera zakudya monga chokoleti, mapuloteni, masamba a masamba, zipatso, mtedza, mbewu, nyemba, ndi mbewu zonse zimachokera ku magnesium, koma zimapereka ndalama zochepa ngati simukusowa.
Pali mitundu yambiri ya mavitamini a magnesiamu. Zomwe zimapindula kwambiri ndipo zimapezekabe monga magnesium aspartate, glycinate, citrate, lactate, ndi ma chloride. Ma magnesium sulphate ndi ma magnesium sulphate nthawi zambiri sagwiritsidwa ntchito. Mitundu ya magnesium yamakono ndi yotsekemera imakhala yabwino kwambiri kuposa ma salt Epson.
Popeza kuti magnesium imasungunuka madzi, poizoni ndizosowa, chifukwa kuchuluka kwa mankhwalawa kumachotsedwa kudzera mu mkodzo. Kugwiritsira ntchito magnesium (3 mpaka 5 magalamu tsiku lililonse), kungabweretse mavuto monga kutsegula m'mimba, kupweteka m'mimba, ndi kutaya madzi m'thupi.
Musatenge magnesium ngati muli ndi vuto la mtima lotchedwa "heart block" kapena mavuto alionse a impso kapena kulephera kwa impso.
> Zotsatira:
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