Magnesium ndiyo yechina yakawanda yemaminera mumuviri, uye vakadzi vane PCOS havawani zvakakwana. Maererano nekudzidza mu Journal of Gynecology and Endocrinology , vakadzi vane PCOS vane nguva 19 dzinowanzove nehuwandu hwemagesium .
Magnesium inobata basa se-co-factor mune zvimwe zvirongwa zvikuru mumuviri. Inobatanidzwa mune insulin uye chiratidzo cheglucose uye magnesium inodiwa kuti igadzirise zvipfeko zvemoyo, kungoti tine maitiro mashomanana anokosha.
Kuva nekushayikwa kwemagesium kwakaratidzwa kuwedzera mukana wako wekudzidzira chirwere cheshuga chechipiri uye chinobatanidzwa nehutano hwakanyanya. Hezvino izvo vakadzi vane PCOS vanofanira kuziva pamusoro pe magnesium uye kuti vangachengetedza zvakanakisisa sei mazinga.
Nei Vakadzi Vane PCOS Vanoda Magnesium
Pane zvakawanda zvakabatsiro zvekuva nehupamhi hwema magnesium. Magnesium yakaratidzwa kuderedza marwadzo nekuputika, kukurudzira kurara kwakanaka, uye kugadzirisa zviratidzo zveMDC . Asi zvakakosha zvikuru zvemagesium kuvakadzi vane PCOS inogona kunge iri kukwanisa kuderedza kushungurudzika uye kuderedza kushanda kweropa uye insulin.
Inoderedza Kuzvidya Mwoyo
Kuzvidya mwoyo (uyewo kuora mwoyo) kunovhiringidza vakadzi vakawanda vane PCOS. Kuva nehuwandu hwema magnesium kunofungidzirwa kuva chikonzero chinokonzera kushungurudzika . Kuongorora kwezvidzidzo gumi nemasere zvakabudiswa muNutrients, kwakaratidza kuti magnesium inobatsira kune vanhu vane hanya. Muzvokwadi, vanhu vari muchidzidzo avo vakagamuchira magnesium supplementation vakaona kuderedza kukuru kwezviratidzo zvinokonzera kufunganya zvakadai sokusava nehanya, kusazvidya mwoyo, kutsamwa, kutya, kusuruvara, kukurumidza kukurumidza, kana mwoyo palpitations.
Zvinotendwa kuti magnesium inoshanda kuvhara kusununguka kwenheyo yenheyo kubatsira kubatsira kuderedza kuzvidya mwoyo. Magnesium supplementation yakaratidzwawo kuti inokurudzira kurara kwakanaka kunogonawo kuva nemigumisiro yekutambudzika.
Inovandudza Kushushikana Kwemusoro
Kana ichienzaniswa nevakadzi vasina PCOS, vakadzi vane chirwere vane mazinga akawandisa e insulini, nevakadzi vakawanda vane PCOS vane insulin yekudzivirira.
Basa rinokosha re magnesium riri mu glucose uye mutemo we insulin kubatsira glucose kupinda masero ayo anoshandiswa simba. Hazvikwanisi zvemagesium, zvisinei nekudya zvisina kunaka, mararamiro kana zvimwe zvinhu, zvinogona kudzivirira glucose kupinda mumasero zvakakwana. Somugumisiro, vanhu vane insulin vanorwisana vanowanzova nokuneta uye zvinetso zvinotarisa shuga yeropa. Mikana yakakwana ye magnesium inogona kukonesa insulin kudzivirira uye kuderedza dambudziko rako rekuwedzera chirwere cheshuga chechipiri.
Kuderedza Kuwedzerwa Kweropa
Vamwe vakadzi vane PCOS vane high blood pressure , iyo inonziwo "hypertension". Kuwedzera kweropa reropa chinhu chinokonzera chirwere chemwoyo. Kudya kwakazara mumichero nemiriwo (zvose zvakanakisisa zvinobva mumagesium) zvakaratidzwa kuva nzira inobatsira yekuderedza kuwedzerwa kwepamusoro kweropa pamwe chete nezvimwe zvinokonzera mishonga muvakadzi vane PCOS. Kuongororwa kwezvipfumbamwe zvipfumbamwe zvakabudiswa muNutrition Journal kwakawana kuti pane magesium akawanda mumasero ako, iwe unowedzera kuva neropa rezasi.
Chikonzero nei vazhinji vakadzikadzi vane PCOS Vasina Magnesium
Vakadzi vane PCOS uye avo vane zvimwe zvirwere zvinokonzera kushushikana, zvakadai se insulin, resistance metabolism, uye chirwere cheshuga chechipiri chinowanzoshaya simba mu magnesium.
Imwe nyanzvi ndeyekuti chirwere chisingaperi chine insulin inoderedza mazinga emu magnesium. Kunyange zvazvo uine nyaya idzi dzezvehutano dzinogona kuchinja zvakakwana mazinga emagetsi, pane zvimwe zvakawanda zvinogona kuchinja mazinga emagesium zvakare.
Vanhu vanodya kudya kwakaderera muzvibereko , miriwo, uye zviyo zvakakwana zvinowanzosakwana mu magnesium. Kukwirira kwakanyanya kwedorokwa kana zvokudya zvakanatswa muzvokudya zvakadai sechingwa, crackers, zvimwe zviyo, uye zvinhu zvakabikwa hazvina zvakawanda zvakakwana zve magnesium. High protein yezvokudya kana kudya zvizhinji zvekudya zvine oxalic acid (inowanikwa mune sipinashi uye chard), kana phytic acid (inowanika mumbeu nemafuta), inogona kuchinja kubatwa kwe magnesium zvakare.
Dzimwe nguva zvimwe zviitiko zvinogona kukanganisa kuswa kwe magnesium. Kunyanya kudarika zvimwe zvezvibereko zvakadai sodium, calcium, kana simbi zvinogona kukanganisa kushandiswa kwema magnesium, sezvinogona mimwe mishonga yakadai sekuberekwa kwepiritsi kana kuti diuretics. Kunyange mararamiro ezvakaita sekudzvinyirira kunetseka kurarama kunogona kuchinja maitiro. Icho chinhu chakawanda chezvinhu zvinogona kukanganisa magnesium, ichi chikonzero nei zvakakosha kuti vakadzi vane PCOS vawane zvakakwana zvemu mineral anokosha.
Kutarisa kushayikwa kweMagnesia
Zvinosuruvarisa kuti hapana chimwe chakanaka kana chengetedzo chakaoma kuti uone mazinga e magnesium. Ropa remvura haritendwi sezvo vazhinji vema magnesium inowanikwa mufupa. Mutumbi unoshanda nenzira iyo kana ropa re magnesium rinotanga kudzika, magnesium inobudiswa mumapfupa kuitira kuti ropa rirambe richikwira. Verenga pasi apa kuti uone kana pane chimwe chezviratidzo nezviratidzo zvinotevera zvinogona kuratidza kushaya simba kwemagesium.
Zviratidzo Zvaunogona Kuva Nekushaya Kukwana Magnesium
Mukadzi mumwe nomumwe ane PCOS akasiyana, asi izvi ndezvimwe zvinonyanya kukonzera kune avo vane madiki mashoma emu magnesium:
- Kunonoka kumwedzi kana zviratidzo zvakanyanya zveMDC
- Dambudziko rokurara
- Mafupa eBrittle uye kukura kwematombo
- Unhu kana kugunun'una mumaoko nemakumbo
- Kuda kwakanyanya kwemasipi, kunyanya chocolate
- Tsvina inoputika kana kurwadziwa kazhinji
- Vanowanzobuda misoro kana kuti migraines
- Manzwiro anoita shanduko akadai sokuzvidya mwoyo, kuora mwoyo, kutsamwa, kana kutsamwa
- High blood pressure
- Insulin kudzivisa kana chirwere chemagetsi
- Kuderedza simba kwemaoko kana kuti kusingaperi kuneta
- Dambudziko rekurangarira, kuoma kunongedzera, zvinetso zvichiramba zvichicherechedza
Yakurudzirwa Zvikwereti & Zvokudya Sources yeMagnesium
Izvo zvakakurudzirwa zuva rega rega (RDA) ye magnesium muvakadzi vakuru ndeye 320mg. Zvokudya zvakadai sekoti, avocados, mashizha mashizha, michero, nutswa, mbeu, mahairi, uye zviyo zvakakwana zvakanaka kubva kumagesium, asi zvinogona kupa zvishoma zvakakwana kana iwe usina kukwana.
Kune mhando dzakawanda dze magnesium kuwedzera . Izvo zvinonyanya kukoshesa uye zvinowedzera bioava zvinosanganisira magnesium aspartate, glycinate, citrate, lactate, uye chloride mafomu. Magnesium oxide uye magnesium sulfate hazviwanzogadziriswa zvakare. Mamwe mavara uye mavara emuchero anoita magesium anowanzoswedzerwa zvakanaka kupfuura Epson salts.
Sezvo magnesium inogadziriswa mvura, chepfu inotadza, hahuwandu huwandu huchabviswa kuburikidza nemuyo. Kuwedzerwa kushandiswa kwema magnesium (matatu kusvika kune mashanu magiramu zuva nezuva), kunogona kuguma nemigumisiro yakaita seyakadai, chirwere chekurwadziwa, uye kupererwa nemvura.
Usatora magnesium kana une dambudziko remoyo rinonzi "heart block" kana chero matambudziko epiyo kana kusagadzikana kwepso.
> Sources:
> Boyle NB, Lawton C, Dye L. Migumisiro ye magnesium supplementation pamusoro pekuzvidya mwoyo uye kuzvidya mwoyo-Kuongorora kwakarongeka. Nutrients . 2017; 9 (5).
> Han H. Dose-response ukama pakati pezvokudya zvemagesium intake, serum magnesium concentration uye dambudziko rekurwisana nehuwandu hwehupombwe: kurongeka kwakarongeka uye kuongororwa kwemashure ekuongororwa kweboka. Nzira J. 2017 May 5; 16 (1): 26.
> Muneyyirci-Delale O. Zvinyorwa zvakasiyana mumadzimai ane PCOS: zvinokonzerwa nehutano hwehutano. Gynecol Endocrinol. 2001 Jun; 15 (3): 198-201.
> Quaranta S, Buscaglia MA, Meroni MG et al. Pilot kudzidza nezvekubudirira uye kuchengeteka kwe-modified-release release magnesium 250 mg tablet (Sincromag) yekurapa premenstrual syndrome. Clin Drug Investig. 2007; 27 (1): 51-8.
> Sharifi F, Mazloomi S, Hajihosseini R et al. Serum magnesium concentrations mu polycystic ovary syndrome uye inosangana ne insulin yokuramba. Gynecol Endocrinol. 2012; 28 (1): 7-11.