Magnesiamo lijong

Magnesium ke diminerale ea bohlokoa bakeng sa phepo ea motho.

Magnesium e hlokahala bakeng sa liphetoho tse fetang 300 tsa biochemical 'meleng. E thusa ho boloka tšebetso e tloaelehileng ea methapo le mesifa, e ts'ehetsa sesole sa 'mele se phetseng hantle, e boloka ho otla ha pelo e tsitsitse hape e thusa masapo ho lula a le matla. E boetse e thusa ho fetola maemo a tsoekere ea mali. E thusa tlhahiso ea matla le protheine.

Ho na le lipatlisiso tse tsoelang pele mabapi le karolo ea magnesium ho thibela le ho sebetsana le mathata a kang khatello e phahameng ea mali, lefu la pelo le lefu la tsoekere. Leha ho le joalo, hajoale ha ho eletsoe ho nka litlatsetso tsa magnesium. Lijo tse nang le protheine e ngata, calcium, kapa vithamine D li tla eketsa tlhoko ea magnesium.

Boholo ba magnesium ea lijo bo tsoa merohong e tala, e makhasi. Lijo tse ling tseo e leng mehloli e metle ea magnesium ke:

• Litholoana (tse kang libanana, liapolekose tse omisitsoeng le li-avocado)
• Linate (tse kang lialmonde le li-cashews)
• Lierekisi le linaoa (linaoa), peo
• Lihlahisoa tsa soya (joalo ka phofo ea soya le tofu)
• Lithollo tsohle (joalo ka raese e sootho le nyalothe)
• Lebese

Litla-morao tse tsoang ho phahameng ea magnesium ha li tloaelehe. 'Mele ka kakaretso o tlosa chelete e eketsehileng. Magnesium e fetelletseng hangata e etsahala ha motho e le:

• Ho nka liminerale tse ngata ka mokhoa oa tlatsetso
• Ho noa litlolo tse ling tsa thobalano

Le ha o kanna oa se fumane magnesium e lekaneng lijong tsa hau, ke ka seoelo o ka haelloang ke magnesium kannete. Matšoao a khaello e joalo a kenyelletsa:

• Hyperexcitability
• Bofokoli ba mesifa
• Ho robala

Ho haella ha magnesium ho ka hlaha ho batho ba sebelisang joala hampe kapa ho ba amohelang magnesium e nyane ho kenyelletsa:

• Batho ba nang le lefu la mala kapa ho buuoa ho bakang malabsorption
• Batho ba baholo
• Batho ba nang le lefu la tsoekere la mofuta oa 2

Matšoao ka lebaka la khaello ea magnesium a na le mekhahlelo e meraro.

Matšoao a pele:

• Ho felloa ke takatso ea lijo
• Ho nyekeloa
• Ho hlatsa
• Mokhathala
• Bofokoli

Matšoao a haelloang a itekanetseng:

• Boikitlaetso
• Ho benya
• Ho honyela ha mesifa le ho khehla
• Ho oa
• Botho boa fetoha
• Morethetho o sa tloaelehang oa pelo

Khaello e matla:

• Tekanyo e tlase ea calcium ea mali (hypocalcemia)
• Tekanyo e tlase ea potasiamo ea mali (hypokalemia)

Tsena ke litlhokahalo tsa letsatsi le letsatsi tsa magnesium:

Masea

• Tsoalo ea likhoeli tse 6: 30 mg / letsatsi *
• Likhoeli tse 6 ho isa ho selemo se le seng: 75 mg / letsatsi *

AI kapa Tlatsetso e Lekaneng

Bana

• Lilemo tse 1 ho isa ho tse 3: limiligrama tse 80
• Ba lilemo li 4 ho isa ho tse 8: limiligrama tse 130
• Ba lilemo li 9 ho isa ho tse 13: limiligrama tse 240
• Ba lilemo li 14 ho isa ho 18 (bashanyana): 410 milligrams
• Ba lilemo li 14 ho isa ho 18 (banana): limiligrama tse 360

Batho ba baholo

• Banna ba baholo: limiligrama tse 400 ho isa ho 420
• Tsehali tse kholo: 310 ho isa ho 320 milligrams
• Bokhachane: limiligrama tse 350 ho isa ho tse 400
• Basali ba anyesang: 310 ho isa ho 360 milligrams

Lijo - magnesium

Litsi tsa Naha tsa Bophelo. Magnesium: Leqephe la lintlha bakeng sa litsebi tsa bophelo bo botle. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h5. E ntlafalitsoe ka Loetse 26, 2018. E fihlile ka la 20 Motšeanong, 2019.

Yu ASL. Mathata a magnesium le phosphorus. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 119.