ʻO ka magnesium he mineral nui , aʻo kaʻehā ka nui o ka mineral i loko o ke kino kanaka. Ma kahi o ka hapalua o ka magnesium i loko o kou kino e waiho i loko o kou mau iwi i ka manawa e hana ana ke koena i loko o nā kele o kāu mauʻano a me nā mea'ē aʻe.
Loaʻaʻia ka magnesium no nā haneli he nui o nā hanana meaola. He mea koʻikoʻi no ka hana maʻamau a me ke aʻalolo a kōkuaʻia e mālama i nā lāʻau olakino maikaʻi.
Ponoʻoe i ka magnesium no nā iwi ikaika a me ka pūnaewele olakino maikaʻi.
Ua hoʻoholo nā National Academies of Sciences, Engineering and Medicine, Health and Medicine Division (DRI) i ka mea hoʻohanaʻai (DRI) no ka magnesium. ʻO ka'ōlelo i manaʻoʻia i nā lā a pau e like me keʻano o ka makahiki a me ka wahine. Eia kekahi,ʻo nā wāhine e hāpai ana,ʻoi aku ka nui o ka magnesium.
Nānā Kūmole
Nā wāhine
1 i 3 mau makahiki: 80 miligrams i ka lā
4 i 8 mau makahiki: 130 milligrams i ka lā
9 a 13 mau makahiki: 240 milligrams i ka lā
14 i 18 mau makahiki: 360 milligrams i ka lā
19 ā 30 mau makahiki: 310 milligrams i ka lā
31+ makahiki: 320 milligrams i ka lā
Nā wāhine hāpai: 360 milligrams i ka lā
Nā wāhine hānai: 320 milligrams i ka lā
ʻO nā kāne
1 i 3 mau makahiki: 80 miligrams i ka lā
4 i 8 mau makahiki: 130 milligrams i ka lā
9 a 13 mau makahiki: 240 milligrams i ka lā
14 i 18 mau makahiki: 410 milligrams i ka lā
19 a 30 mau makahiki: 400 miligramu i ka lā
31+ makahiki: 420 milligrams i ka lā
ʻO nā'āpana waiwai momona kaʻaiʻana i nā lau nahele lau nahele, nā legumes, nā nuts, nāʻanoʻano a me nā'ōpala piha. ʻO nā hōʻailona o ka hoʻokipa magnesium he laʻaʻole ia i nā poʻe olakino.
Nā Hōʻailona Loa
Hiki ke hiki ke kūpono ka magnesium ināʻaʻoleʻoe eʻai i nā mea lawa eʻaiʻia me ka magnesium. Hiki iā ia ke hana inā loaʻaʻoe i kekahi mau pilikia o ka olakino aiʻole e lawe i nā lāʻau e hiki ai ke lilo i ka magnesium aiʻole e hoʻemi i ka nui o kāu kino e komo ai i kāu'ōpiopio liʻiliʻi.
ʻO ka maʻi maʻi, ka waiʻona, ka maʻi o Crohn, ka maʻi celiac, aiʻole ke kīʻana o ke kino e hiki ai ke kaulike ka magnnesium.
ʻO nā hōʻailona o ka hoʻokipa magnesiumʻaʻole i maʻalahi, akā hiki iā lākou ke hoʻololi i nā maʻi'ē aʻe. ʻAʻole lawa ka lawa e hoʻonui i kou maʻi o ka maʻi o ka maʻi maʻi a me ka emiʻana i kāuʻoihana kamepiula.
Hiki paha iāʻoe ke nāwaliwali a māluhiluhi, e nele i ka hanu, lilo i ke kīkō a hoʻomaka i ka luaʻi inā he nele kāu. Hiki ke hoʻoulu i ka puʻuwai, kaʻiliʻana, ka mīkini paʻakikī, ka hopuʻana, a me nā naʻau kūponoʻole e like me ka holoʻana o ka hapa.
Inā loaʻa iāʻoe kēia mau hōʻailona, ponoʻoe eʻike i kekahi kahu ola e hiki ke hoʻonohonoho i nā hoʻowalewale o ka hoʻoholoʻana e hoʻoholo inā he pilikia magnesium ka pilikia a inā he mau kumu'ē aʻe kekahi.
Ka Hoʻonā Mea Māmā
Hiki i nā mea hoʻopiha magnesium ke kōkua i nā kānaka e lawe i kekahi mau lāʻau e hiki ai ke lilo i ka magnesium a hoʻoemi i ka laweʻana, e like me nā diuretics a me nā lāʻau'alope. ʻO ka poʻe kahiko, nā meaʻona wai, nā kānaka i paʻakikī i ka hoʻomaluʻana i ka maʻi diabetes, a me nā kānaka iʻeha i ka maʻi hilahilaʻole e hiki ai ke pōmaikaʻi i ka laweʻana i nā mea hoʻopiha.
Lawe i ke kinona nui
Loaʻa ka loaʻaʻole o ka magnesium mai nā meaʻai āu eʻai ai, akā,ʻo ka lawe nuiʻana o nā pāpona magnesium e hiki ke hoʻonā i ka pahū a me nā māmā.
ʻO ka laweʻana i ka nui magnesium no ka lōʻihi o ka manawa, hiki ke hoʻololi i ke kūlana o ka noʻonoʻo, keʻena, ka makeʻole o ka maʻi, ka diarrhea, nāwaliwali, ke koko haʻahaʻa, ka hanu nui a me ka naʻauʻole.
Mai lawe i nā pāpona magnnesium i nā kau nui,ʻoi aku ma mua o 350 mg, me kaʻole e kamaʻilio me kāu mea mālama ola.
Nā kumuhana:
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "Magnesium Factsheet no nā Kauka Ola. Http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
Nā National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.