Hlau nplaum thiab Ntshav Qab Zib: Lawv cuam tshuam li cas?

Zoo Siab

• Dab tsi yog hom magnesium, thiab qhov twg zoo dua yog tias koj muaj kev txhawj xeeb txog ntshav qab zib?
• Yuav ua li cas kom tau cov calcium ntau ntxiv hauv koj cov zaub mov?
• Lwm cov txiaj ntsig kev noj qab haus huv rau cov hlau nplaum
• Kev phom sij thiab phiv los ntawm kev noj tshuaj magnesium
• Cov nqa mus

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Magnesium yog ib qhov tseem ceeb rau lub hlwb thiab lub cev. Nws pab tswj cov ntshav qab zib, ntawm nws cov txiaj ntsig ntau. Tseem muaj qhov tsis muaj zog ntawm magnesium ntau nyob hauv cov neeg muaj ntshav qab zib.

Kev tsis pom muaj peev xwm tshwm sim nrog mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2, tab sis pom zoo nrog hom 2. Qhov no yog vim tias cov qib qis ntawm magnesium muaj feem nrog insulin tsis kam.

Yog tias koj muaj ntshav qab zib hom 2, koj lub cev tsim cov tshuaj insulin, tab sis tsis txaus rau koj qhov kev xav tau. Qhov no yog hu ua insulin tsis kam.

Cov neeg muaj insulin rhiab lossis tsis kam tiv taus kuj poob cov magnesium ntau hauv lawv cov zis, uas ua rau kom qis dua ntawm cov khoom noj haus no.

Qee cov neeg muaj ntshav qab zib hom 1 kuj tseem tuaj yeem txhim kho insulin. Qhov no tuaj yeem ua rau lawv muaj kev pheej hmoo rau qhov tsis muaj zog ntawm magnesium, ib yam nkaus.

Kev noj cov tshuaj magnesium ntxiv, txawm li cas los xij, tuaj yeem ua kom koj cov ntshav magnesium ntau ntau thiab txhim kho kev tswj ntshav qab zib. Yog tias koj muaj ntshav qab zib ua ntej, kev txhawb nqa kuj tseem tuaj yeem txhim kho cov ntshav qab zib thiab tej zaum yuav tiv thaiv kev mob ntshav qab zib hom 2.

Dab tsi yog hom magnesium, thiab qhov twg zoo dua yog tias koj muaj kev txhawj xeeb txog ntshav qab zib?

Qhov ntau hom magnesium suav nrog:

• magnesium glycinate
• magnesium oxide
• magnesium tshuaj dawb
• magnesium sulfate
• magnesium carbonate
• zeb tau
• magnesium citrate
• magnesium lactate
• magnesium gluconate
• magnesium aspartate
• magnesium threonate

Magnesium pab ntxiv tsis yog muaj sib npaug. Ntau hom sib txawv zoo dua rau qee qhov mob thiab muaj cov nqi nqus sib txawv. Qee hom zom tau yooj yim dua hauv cov kua, tso cai rau kev nqus sai rau hauv lub cev.

Raws li National Institutes of Health (NIH), qee qhov kev tshawb fawb tau pom tias magnesium aspartate, citrate, lactate, thiab chloride muaj cov dej noo zoo dua, thaum piv rau magnesium oxide thiab sulfate.

Tab sis NIH tseem qhia ntxiv tias thaum cov neeg muaj ntshav qab zib tsis zoo tswj tau muab 1,000 milligrams (mg) ntawm magnesium oxide ib hnub hauv kev sim tshuaj, lawv pom tias muaj kev txhim kho glycemic tswj tom qab 30 hnub.

Ib yam li ntawd, cov neeg uas tau txais 300 mg ntawm magnesium chloride ib hnub muaj kev txhim kho hauv cov kua nplaum sai tom qab 16 lub lis piam. Tau cov neeg uas tau txais aspartate magnesium tsis muaj kev txhim kho hauv glycemic tswj tom qab peb lub hlis ntawm kev txhawb nqa ntxiv.

Tsuas yog ob peb qhov chaw kuaj mob me me tau txheeb xyuas cov txiaj ntsig ntawm cov txiaj ntsig zoo ntxiv rau cov ntshav qab zib. Cov kev tshawb fawb ntxiv yog xav tau los txiav txim siab nrog hom tseeb ntawm cov zoo tshaj plaws ntawm magnesium rau kev ntsuas ntshav qabzib.

Yog tias koj muaj qhov tsis txaus, nrog koj tus kws kho mob tham saib kev noj tshuaj ntxiv kom zoo rau koj. Magnesium muaj nyob rau hauv qhov ncauj ua ib qhov tshuaj ntsiav, kua, lossis ua hmoov.

Nws kuj tseem tuaj yeem raug txhaj rau hauv lub cev, lossis thov pleev thiab nqus los ntawm daim tawv nqaij nrog roj thiab pleev.

Mus yuav cov tshuaj magnesium online.

Yuav ua li cas kom tau cov calcium ntau ntxiv hauv koj cov zaub mov?

Txawm hais tias kev txhawb ntxiv tuaj yeem kho qhov kev noj qab haus huv cov ntshav magnesium tsawg, koj tseem tuaj yeem nce qib hauv koj lub cev los ntawm kev noj zaub mov.

Cov tshuaj pom zoo txhua hnub ntawm cov magnesium rau cov poj niam laus yog 320 mg rau 360 mg, thiab 410 mg txog 420 mg rau cov txiv neej laus, raws li tus NIH.

Ntau cov nroj tsuag thiab tsiaj txhu yog qhov zoo tshaj plaws ntawm magnesium:

• cov zaub nplooj ntsuab (spinach, collard zaub ntsuab, thiab lwm yam)
• legumes
• ceev thiab noob
• cov tseem nplej
• txiv laum huab xeeb
• cereals noj tshais
• avxov
• qaib mis noj mis
• av nyuj
• zaub paj ntsuab
• oatmeal
• kua mis nyeem qaub

Cov kais dej, dej ntxhia, thiab dej hauv hwj kuj yog qhov chaw ntawm magnesium, txawm hais tias qib magnesium yuav sib txawv, nyob ntawm seb cov khoom siv dej.

Tag nrho cov tshuaj ntshiab ntshav ntshav tuaj yeem kuaj pom qhov ua kom tsis muaj zog magnesium. Cov cim ntawm kev tsis muaj xws li poob qab los noj mov, xeev siab, mob nqaij ntshiv, thiab qaug zog.

Lwm cov txiaj ntsig kev noj qab haus huv rau cov hlau nplaum

Magnesium tsis yog pab tswj ntshav qab zib xwb. Lwm cov txiaj ntsig zoo ntawm kev noj qab haus huv magnesium ntshav qib suav nrog:

• txo cov ntshav siab, uas txo cov kev pheej hmoo ntawm kab mob plawv thiab mob stroke
• txhawb kev noj qab haus huv cov pob txha
• txo qhov tsawg zaus ntawm kev mob taub hau tawm tsam
• txhim kho kev qoj ib ce
• txo qis kev ntxhov siab thiab kev ntxhov siab
• txo qhov mob thiab mob
• eases premenstrual syndrome

Kev phom sij thiab phiv los ntawm kev noj tshuaj magnesium

Noj ntau dhau ntawm magnesium ua rau muaj kev phom sij txaus ntshai. Nws tuaj yeem muaj qhov mob plab uas kho tau qee tus neeg, ua rau raws plab thiab mob plab. Yog li nws yog ib qho tseem ceeb uas yuav tau noj tshuaj ntxiv rau magnesium raws li qhia.

Cov kev mob tshwm sim no tuaj yeem tshwm sim nrog magnesium carbonate, chloride, gluconate, thiab oxide.

Yog tias koj lub plab tsis tuaj yeem tiv taus kev noj tshuaj ntxiv ntawm qhov ncauj, siv cov roj pleev lossis qab zib hloov. Txawm li cas los xij, muaj kev pheej hmoo ntawm tawv nqaij tawv. Kuaj koj cov tawv nqaij cov tshuaj tiv thaiv los ntawm kev ua ntej thov cov qab zib rau ib qho tawv nqaij me.

Kev noj cov zaub mov ntau ntawm magnesium tseem tuaj yeem ua rau cov tshuaj lom magnesium. Tus mob no yuav ua tau rau neeg tuag taus. Cov tsos mob ntawm kev mob lom xws li xeev siab, ntuav, ua pa nyuaj, lub plawv dhia tsis xwm yeem, thiab lub plawv dhia.

Lub raum tsis zoo ua rau muaj kev phom sij rau cov tshuaj lom magnesium vim qhov tsis muaj peev xwm ntawm lub raum kom tshem cov magnesium ntau hauv lub cev.

Kev phiv tsis txhob tshwm sim thaum noj ntau ntawm magnesium los ntawm cov zaub mov. Lub cev muaj peev xwm tshem tawm cov nyiaj ntau dhau ntawm cov kab mob ntuj tso los ntawm kev tso zis.

Tham nrog koj tus kws kho mob ua ntej noj tshuaj ntxiv yog tias koj tseem noj tshuaj kho mob. Qhov no tuaj yeem tiv thaiv kev sib txuam tshuaj.

Cov nqa mus

Yog tias koj muaj ntshav qab zib lossis ntshav qab zib ua ntej, sib tham txog qhov muaj peev xwm ntawm lub cev tsis muaj magnesium nrog koj tus kws kho mob. Kev kho qhov tsis txaus tuaj yeem ua kom koj cov ntshav qab zib kom siab, pab koj tswj hwm koj tus mob kom zoo dua qub.