I-Magnesiyam yowona wesine mininzi mineral emzimbeni, kwaye abafazi abane-PCOS abafumani ngokwaneleyo. Ngokomxholo we- Journal of Gynecology ne-Endocrinology , abafazi abane-PCOS banamaxesha angama-19 amathuba okuba banakho ukulahleka kwe-magnesium .
I-Magnesium idlala indima njengento yentsebenziswano kwezinye iinkqubo ezibalulekileyo emzimbeni. Kubandakanyeka kwi-insulin kunye nokubonakaliswa kwe-glucose kunye ne-magnesium kuyadingeka ukulawula ukuphazamiseka kwentliziyo, nje ukubiza imisebenzi embalwa ebalulekileyo.
Ukuntuleka kwe-magnesium kuboniswe ukwandisa umngcipheko wokuphuhlisa isifo sikashukela se-2 kwaye uhambelana neziphumo zempilo ezimbi. Nantsi ke abafazi abane-PCOS bafanele bazi malunga ne-magnesium kunye nendlela yokugcina amazinga afanelekileyo.
Kutheni iikholikazi ezine-PCOS zidinga i-Magnesium
Kukho ezininzi iinzuzo zokuba namazinga aphezulu e-magnesium. I-Magnesium iboniswe ukunciphisa intlungu kunye nokuvuvukala, ukukhuthaza ukulala okungcono, nokukhupha iimpawu ze-PMS . Kodwa inzuzo enkulu ye-magnesium kubasetyhini abane-PCOS inokukwazi ukunciphisa ukuxhalabisa nokunciphisa uxinzelelo lwegazi kunye ne-insulin.
Kunciphisa ukuxhalabisa
Ukuxhalabisa (kunye nokudakumba) kuthintela abafazi abaninzi nge-PCOS. Ukuba namanqanaba aphantsi e-magnesium kukholelwa ukuba yimbangela ebangela ukuxhalaba . Ukuphononongwa kwezifundo ezili-18 ezipapashwe kwiiNtrients, kubonise ukuba i-magnesium inomphumo onceda abantu abanexhala. Enyanisweni, abantu abathile kwisifundo abafumene ukongezwa kwe-magnesium babone ukunciphisa okuphawulekayo iimpawu ezixhalabisayo ezifana nokungahloneli, ukukhathazeka, ukuvutha, ukukhathazeka, ukulala, ukuphazamiseka okukhawulezayo, okanye intliziyo.
Kukholelwa ukuba i-magnesium isebenza ukuzinzisa ukunyaniseka kwenkqubo yokutya ukuze kuncedise ukunciphisa uxhalaba. Ukongezwa kwe-Magnesium kuye kwaboniswa ukukhuthaza ubuthongo obuhle nokuba lunokuba nefuthe elixhamlayo kwixhala.
Uphucula ukukhuselwa kwe-insulin
Xa kuthelekiswa nabasetyhini ngaphandle kwe-PCOS, abafazi abane-syndrome banamazinga aphezulu e-insulin, kunye nabaninzi abasetyhini abane-PCOS abanokuxhatshazwa kwe-insulin.
Indima ebalulekileyo ye-magnesium i-glucose nomgaqo-insulin ukunceda i-glucose ingenele iiseli apho isetyenziselwa amandla. Inani elaneleyo le-magnesium, nokuba livela ekudleni kakubi, indlela yokuphila okanye ezinye izinto, kunokuthintela i-glucose ukungena kwiiseli ezaneleyo. Ngenxa yoko, abantu abane-insulin ukuxhatshazwa badla ukukhathala kunye nobunzima obulawula iswekile yegazi. Amanqanaba aneleyo we-magnesium anako ukuphucula ukukhuselwa kwe-insulin kwaye unciphise umngcipheko wokuphuhlisa isifo sikashukela se-2.
Ukunciphisa Umxinzelelo Wegazi
Abanye besetyhini abane-PCOS banomfutho ophezulu wegazi , obizwa ngokuba yi-hypertension. Uxinzelelo oluphezulu lwegazi luyingozi yentliziyo yesifo. Ukutya okucebile kwiziqhamo kunye nemifuno (zombini imithombo egqibeleleyo ye-magnesium) kuye kwaboniswa ukuba yindlela efanelekileyo yokunciphisa uxinzelelo lwegazi kunye nezinye iinkalo zokuxhamla kwamabhinqa nge-PCOS. Ukuphononongwa kwezifundo ezisi-9 ezipapashwe kwiNcwadi yeZondlo zifumene ukuba i-magnesium engakumbi kwiiseli zakho, mhlawumbi kufuneka ube negazi lezantsi.
Kutheni iIninzi labesifazana abane-PCOS bengenakho i-Magnesium
Abasetyhini abane-PCOS kunye nalabo abanezinye izimo zokuxilonga ezifana nokunyamezela kwe-insulin, i-metabolic syndrome, kunye nohlobo lwe-2 lwesifo sikashukela badla ukungabikho kwi-magnesium.
Enye inyelelo kukuba i-insulin engapheli iyanciphisa amanqanaba e-magnesium. Nangona le micimbi yezokwelapha ingaba nefuthe ngqo kwizinga le-magnesium, kukho ezinye iimeko ezininzi ezinokuchaphazela amanqanaba e-magnesium ngokunjalo.
Abantu abadla ukutya okuphantsi kweziqhamo , imifuno kunye neengqolowa ezipheleleyo zivame ukungaphumeleli kwi-magnesium. Amanani aphezulu otywala okanye ukutya okucokisekileyo ekudleni okunjengeesonka, abaqhiqiza, ukutya okunye ukutya kunye nezinto ezibhakiweyo aziqukethe ixabiso elaneleyo le-magnesium. Ukutya okuphezulu kwiprotheni okanye ukutya ukutya okuninzi okuqulethe i-oxalic acid (efunyenwe kwisipinashi kunye ne-chard), okanye i-acidtic phytic (efunyenwe kwimbewu nakubuna-grains), inokuchaphazela ukutsalwa kwe-magnesium.
Ngamanye amaxesha ezinye iimeko ezinokuchaphazela ukutsalwa kwe-magnesium. Ukuthatha umlinganiselo ophezulu kakhulu wezondlo ezithile ezifana ne-sodium, i-calcium, okanye isinyithi kunokuchaphazela ukutshatyalaliswa kwe-magnesium, njengokuba unakho unyango oluthile olunjengeipilisi zokulawula ukuzalwa okanye i-diuretics. Nokuba nezinto zokuphila ezinjengokuphila ngokunyamezela okukhulu kunokuchaphazela amanqanaba. Yiyo yonke into enokuchaphazela i-magnesium, yingako kubalulekile ukuba abafazi abane-PCOS bafumane ngokwaneleyo kule maminerali ebalulekileyo.
Ukukhangela i-Magnesium Defence
Ngelishwa akukho mvavanyo oluhle okanye olulula ukufumana amanqanaba e-magnesium. Amanqanaba egazi ayithembekile njengoko uninzi lwe-magnesium lufumaneka kwithambo. Umzimba usebenza ngendlela yokuba ukuba ama-blood level of magnesium aqale ukuhla, i-magnesium ikhutshwa ngaphandle kwamathambo ukugcina amanqanaba egazi. Funda ngezansi ukuze ubone ukuba unayo na impawu nempawu ezilandelayo ezingabonakalisa ukusilela kwe-magnesium.
Iimpawu Unokuthi unakho ukukhubazeka kwe-Magnesium
Wonke umfazi one-PCOS uhlukile, kodwa ezi zizona zikhalazo eziqhelekileyo kulabo abanamaqondo aphantsi a-magnesium:
- Izihlandlo ezinesihlungu okanye iimpawu ezinzima ze-PMS
- Unzima ukulala
- Amathambo aseBrittle kunye nophuhliso lwamatye
- Ubungqina okanye ukubetha kwezandla kunye neenyawo
- Izifiso ezinzulu zeekesekese, ngakumbi i-tshokoleti
- Ukuqhaqhazela ngamathambo okanye iintlungu eziqhelekileyo
- Iintsholongwane eziqhelekileyo okanye i- migraines
- Umoya utshintsho olufana nokuxhalaba, ukudandatheka, umsindo, okanye ukucaphuka
- Igazi elonyukayo
- Ukuxhathisa kwe-insulin okanye isifo se-metabolic syndrome
- Amanqanaba angaphantsi kwamandla okanye angaphelelwa amandla
- Imiba yememori, ubunzima bokugxila, iingxaki zokugcina ingqalelo
Ukuphakanyiswa kwamanani kunye nokutya kweMagnetesi
Inani eliphakanyisiweyo lemihla ngemihla (RDA) le-magnesium kumabhinqa angama-adult is 320mg. Imithombo yokutya njengethokoleta, i-avocados, imifuno eluhlaza, iziqhamo, izantyambo, imbewu, ubhontshisi kunye neenqolowa ezipheleleyo ziyimithombo emihle ye-magnesium, kodwa inokubonelela ngexabiso elaneleyo xa ungekho.
Kukho iintlobo ezininzi zokuvelisa i-magnesium. Ezi zinto zifunyenwe kakuhle kwaye zininzi zifumanekayo ziquka i-magnesium aspartate, i-glycinate, i-citrate, i-lactate kunye neifomide ze-chloride. I-Magnesium oxide kunye ne-magnesium sulfate ayinakunyuswa. Iifom ze-cream ze-oral kunye ne-transdermal ze-magnesium ngokubanzi zixutywa kangcono kunama-salts e-Epson.
Ekubeni i-magnesium i-soluble yamanzi, inetyhefu ayiyithandabuzi, njengoko ixabiso elidlulileyo liya kupheliswa ngomchamo. Ukusetyenziswa ngokugqithiseleyo kwe-magnesium (ezintathu ukuya kwezihlanu igramu ngosuku), kunokuphumela kwimiphumo emibi efana nesifo sohudo, isisu esisongeziweyo, kunye nokudambisa amanzi.
Musa ukuthatha i-magnesium ukuba unengxaki yenhliziyo ebizwa ngokuba "yintliziyo yebhloko" okanye nayiphi na ingxaki yeengxaki okanye ukuhluleka kwezintso.
> Imithombo:
> Boyle NB, Lawton C, Dye L. Imiphumo yokuxhaswa kwe-magnesium ekuxhaseni nokuxinezeleka ngokuzenzekelayo-Ukuhlaziywa ngokuchanekileyo. Amanzi . 2017; 9 (5).
> HH H. Ubuhlobo be-response-response phakathi kokutya kwe-magnesium yokutya, ingxube ye-magnesium ye-serum nomngcipheko woxinzelelo lwengqondo: ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwe-meta-analysis of future experts. J. Nutriti 2017 Meyi 5; 16 (1): 26.
> I-Muneyyirci-Delale O. Izicatshulwa eziqhelekileyo kubasetyhini abane-PCOS: impembelelo yesifo senhliziyo. Gynecol Endocrinol. 2001 Juni; 15 (3): 198-201.
> Quaranta S, Buscaglia MA, Meroni MG et al. Uphononongo lwe-pilot of the effectiveness and safety of a tablet-release magnesium 250 mg tablet (Sincromag) kunyango lwe-premenstrual syndrome. Uphando lwezeMpilo. 2007; 27 (1): 51-8.
> Sharifi F, Mazloomi S, Hajihosseini R et al. I-concentumum ye-serum kwi-polycystic ovary syndrome kunye nokudibanisa no-insulin. Gynecol Endocrinol. 2012; 28 (1): 7-11.