Ukugquma Ubunzima, Ukukhuthaza Amandla
I-Magnesium malate yi-magnesium kunye ne- malic acid . Zombini ezi zinto zikunceda ukuvelisa amandla kwiiseli zakho ngendlela ye- adenosine triphosphate (ATP), ezo zifundo zibonisa ukuba zingabikho kwi- fibromyalgia (FMS) kunye nesifo esingapheliyo sokugula (CFS okanye ME / CFS ).
Ukongeza kokuvelisa amandla, i-magnesium kunye ne-malic acid ineemisebenzi emzimbeni wakho onokukunceda ukunciphisa iimpawu zeemeko.
I-Magnesium ibalulekile ekubunjweni kweeseli, kunye nokugcinwa kwemizimba, amathambo kunye neentsholongwane. I-Malic acid ikholelwa ukuba inokunceda ekusebenzeni kwemisipha, ukunciphisa ukukhathala emva kokuzivocavoca, kunye nokuphucula ingqondo.
Olunye uphando luxhasa ukusetyenziswa kwe-malesi ye-magnesium ekuphuculeni amandla nokunciphisa intlungu kunye nobubele beFMS. Olunye uphando lufumene i-magnesium yenye yezona zixhaso eziqhelekileyo ezicetyiswayo kule miqathango. Oogqirha abaninzi kunye nezigulane bathi ziphumelele.
Kuze kube ngoku, uphando luxubene nokuba ngaba ezi zinto ziyanceda thina, kodwa ukuhlaziywa kwe-FMS kunye ne-ME / CFS yonyaka ka-2010 yathi i-magnesium iphakathi kwezinto ezongezelelekileyo ezinokwenza uphando olusasa.
Ngaba Sinokusilela?
Ucwaningo oluninzi lubonisa ukuba abanye bethu nale miqathango banakho ukusilela kweemodesiyamu kunye ne-malic acid, enokuthi ifake kwiimpawu zethu.
Iimpawu zokunqongophala kwe-magnesium zingaquka:
- ukuxhalaba nokugwenxa
- imilenze yesifo (RLS)
- izifo zokulala
- isicupunu kunye nokuhlanza
- izitho zentliziyo ezingavamile
- uxinzelelo lwegazi oluphantsi
- kudideka
- izihlunu zesistim
- ubuthathaka
- ngomunwe ongenakulungile kunye nezibophelelo
- ukuxhamla
Zininzi zezi mpawu ziqhelekileyo kubantu abaneFMS kunye ME / CFS. I-FMS inokubandakanya ukuxhalaba, i-RLS, ukuphazamiseka kokulala, ukudideka, kunye nezidumbu ze-muscle.
I-ME / CFS inokubandakanya zonke ezo zinto ngaphezu kweengcamango zentliziyo ezingavamile.
Amanqanaba e-magnesium aphantsi anganciphisa amanqanaba e- serotonin , i-neurotransmitter ekholelwa ukuba ibandakanyeke kwi-FMS kunye ne-ME / CFS kunye nokudakumba , i- migraine , i- PMS , i-RLS, nokulala.
Ucwaningo lwe-2016 olupapashwe kwiphephancwadi Ulawulo lwePain Ubonisa ukuba amaqondo aphantsi e-magnesium, kunye ne-zinc, kwi-FMS angakhuthaza inkqubo ebizwa ngokuba yi- excitotoxicity , apho i-neruotransmitter glutamate , evuselela iisilini zengqondo, ikhutshwe kwaye ixhomekeke ngakumbi kwiiseli. Umsebenzi ogqithiseleyo we-glutamate ukholelwa ukuba uyinto ebalulekileyo yale meko. Nangona kunjalo, asazi ukuba i-magnesium isongezelelo ingakwazi ukulwa nomsebenzi ophakanyisiwe wale mveliso yengqondo.
Ukungasebenzi ngokwaneleyo kwe-malic kungabangela ukuba umzimba wakho ungakwazi ukuguqula ukutya okutya kuwo. Amandla aphantsi yinto ebalulekileyo yeFMS kunye neM ME / CFS.
I-Magnesium Malate kwisidlo sakho
Umzimba wakho awuvelisi i-magnesium, ngoko kufuneka uyifumane ngokutya okanye isongezelelo.
I-Magnesium itholakala ekutya okuqhelekileyo, kuquka:
- Amantonga:
- iilmond
- cashews
- iigqabi
- Imifuno:
- isipinashi esilisiwe
- ubhontshisi abamnyama
- iponyoponyo
- izambana elibhakiwe
- ibrokholi
- iminqatha
- Iingqolowa:
- isonka sonke
- okusanhlamvu okwi-magnesium
- oatmeal
- ilayisi
- Ukutya / Intlanzi:
- islamoni
- ihalibut
- inkukhu
- yenkomo
- I ziqhamo:
- ibhanana
- iidiliya
- apula
- I-milk / substitute milk substitute:
- yogurt
- ubisi
- ubisi lwe-soy
Umzimba wakho uvelisa i-malic acid, kodwa abanye abantu banokuzuza ngokunyusa ngokutya okanye ukutya okuncedisayo, ngakumbi xa kunqongophala. I-malic acid ilapha:
- I ziqhamo:
- apula
- ujodo
- ibhanana
- ama-blackberries kunye ne-strawberry
- Iziqhamo zamatye: ii-mangos, i-apricot, i-nectarines, iiperesi, i-cherries
- iiangwane
- amapheya
- iidiliya
- ikiwi
- Imifuno
- ibrokholi
- iimbotyi
- izaqathe
- ipeysi
- iifatata
- utamatisi
- rhubarb
Magnesium Malate Isisombululo
Kuze kube ngoku, asizange sinconywe umlinganiselo wee-supplement-yedwa okanye kunye-ngokukodwa ekuphatheni i-FMS okanye i-ME / CFS.
I-Allowed Daily Allowance (RDA) ye-magnesium, kubemi ngokubanzi, ihluka ngobudoda kunye nobulili.
Kwa bafazi:
- Iminyaka eyi-19-30: 310 mg
- 31-phezulu: 320
Kwa madoda:
- 19-39 iminyaka: 400 mg
- 31-phezulu: 420
Imilinganiselo yemihla ngemihla ye-malic acid ivela kwi-1,200 mg ukuya kwi-2,800 mg.
Kusenokwenzeka ukuba uthathe uvavanyo oluthile ukuze ufumane umlinganiselo wakho ophezulu. Ugqirha wakho kunye nekhemistiya unokukukhokela kule nto.
Izifundo ezimbalwa ziye zaphumelela nge-magnesium ye-intramuscular (injected into muscle) kunye ne-magnesium ye-transdermal (isetyenziswe esikhumbeni.) Ugqirha wakho unokukuxelela ukuba ezi zikhetho zifumaneka kuwe.
Iziphumo eziphambili zeMagnesium Malate Supplements
Bobabini i-magnesium kunye ne-malic acid bangabangela iingxaki zamathumbu. Ngoko ukuba uhlakulela iimpawu ezinjenge-diarrhea eqhubekayo, ukuqhaqhaqhaqhaza okanye ukuchithwa, unokufuna ukuphumula kulezi zongezelelo ukuze ubone ukuba iimpawu ziyazisombulula. Ungaphinda ufune ukuzizama ngabanye ukuze ubone ukuba ubani kulula ukunyamezela kunomnye.
Ukuba unengxaki yeentso okanye intliziyo, qiniseka ukujonga ngogqirha wakho ngaphambi kokuba uqalise i-magnesium supplements.
Umthombo:
Bazzichi L, et al. I-ATP, i-calcium kunye ne-magnesium kwiiplatelet zezigulane ezine-primary fibromyalgia. Iikliniki yezinto eziphilayo. 2008 Sep; 41 (13): 1084-90.
Engen DJ, et al. Iimpembelelo ze-magnesium chloride ngokubhekiselele kumgangatho wobomi kwizigulane nge-fibromyalgia: isifundo sokwenza umlinganiselo. Umbhalo wonyango odibeneyo. 2015 Sep; 13 (5): 306-13.
I-Holton K. Indima yokutya kwonyango lwe-fibromyalgia. Ulawulo lobuhlungu. Ngo-2016 ngoMeyi; 6 (4): 317-20. i-doi: 10.2217 / nge-pmt-2016-0019.
Porter NS, et al. Amanyathelo angenelelo lwezonyango ezisetyenziselwa unyango nokulawulwa kwe-myalgic encephalomyelitis / chronic tiredness syndrome kunye ne-fibromyalgia. Umbhalo wezinye iindlela kunye neyeza ezongezelelweyo. 2010 Mar; 16 (3): 235-49.
Reid S, et al. Isifo sokunyamezela esingapheliyo. Ubungqina bonyango lweBMJ. 2011 Meyi 26, 2011.