Ukuba unengxaki ye-irritable bowel syndrome kwaye ufuna unyango olusebenzayo, amava am ngemagnesium anokuba luncedo kuwe. Ndingumntu owachacha kwi-irritable bowel syndrome kwaye wafumana unyango olulula nolusebenzayo kuyo: i-magnesium. Kweli nqaku, ndiza kubelana ngamava am kunye nendlela i-magnesium eyandinceda ngayo ukuba ndoyise iimpawu zesi sifo. Siza kuthetha ngeenzuzo ze-magnesium kunye nendlela enokusetyenziswa ngayo ukunyanga isifo se-bowel syndrome, ngoko funda inqaku elipheleleyo ukuze ufunde ngakumbi.
1. Ukubaluleka kwe-magnesium kwimpilo jikelele
I-Magnesium yenye yeeminerali ezibalulekileyo eziphucula impilo jikelele yomzimba, njengoko idlala indima ebalulekileyo kwinani lemisebenzi ebalulekileyo yemisipha, imithambo-luvo, intliziyo kunye nenkqubo yokwetyisa. Indima ye-magnesium ayiphelelanga koku.Ukongeza kukhuseleko lwendalo, le minerali ineenzuzo ezininzi zempilo jikelele ezinokuchaphazela ngqo ukuhlala kwimpilo entle.
2. Amava am ngokusilela kwe-magnesium
Ukufumana ukunqongophala kwe-magnesium yingxaki eqhelekileyo abantu abaninzi abanokubandezeleka kuyo. Kolu vavanyo, abantu bathethe ngeempawu zokunqongophala kwemagnesium abazifumanayo, kunye neziphumo zayo kwimpilo yabo iyonke. Ngala mava abonakaliswe ngabathathi-nxaxheba, ukubaluleka kwe-magnesium emzimbeni kunye neempawu umntu azifumanayo xa kukho ukusilela kwe-magnesium emzimbeni wakhe. Oku kungqinwa ngomnye wabo babenenxaxheba, esithi: “Ndandiziva ndidiniwe yaye ndibuthathaka emzimbeni wam, ndandingenawo amandla, yaye ndandineengxaki ezininzi ezinjengokuphuthelwa, ukuqaqanjelwa kwezihlunu nentloko ebuhlungu.”
Ukongezelela, aba bantu babonisa ukuba maxa wambi ukunqongophala kwemagnesium kubangela iingxaki kwinkqubo yokwetyisa, nto leyo echaphazela imvakalelo yokuhlutha nokufuna ukutya, yaye oku kucaciswa ngabanye abathathi-nxaxheba, besithi: “Ndinemvakalelo engekho ngqiqweni yokuhlutha. , yaye kunzima kum ukukunyamezela ukutya.” Ekugqibeleni, abathathi-nxaxheba bayacetyiswa ukuba batye ukutya okunempilo okutyebileyo kwi-magnesium kwaye bangathembeli kwizongezo zesondlo njengenye indlela yokutya okunempilo.
3. Umphumo we-magnesium kwikholoni
Umphumo we-magnesium kwikholoni kukukwazi kwayo ukuphucula impilo yenkqubo yokugaya. I-Magnesium inceda ekunciphiseni ukuvuvukala, i-spasms, kunye neentlungu kwi-colon.Ikwagcina inqanaba le-sodium kunye ne-potassium emzimbeni kwaye iphucula ulawulo lwe-abdominal hypertension, ingxaki eqhelekileyo kubantu abane-syndrome ye-bowel syndrome. Xa uziva une-cramps esiswini, kuya kuba luncedo ukulandela iingcebiso ezinokuthi zithobe iimpawu:
– Qinisekisa ukuba ufumana i-magnesium eyaneleyo, ifayibha kunye namanzi yonke imihla.
– Kuphephe ukutya ukutya okunepesenti ephezulu yeswekile, amafutha, ukutya okuneziqholo, neziselo ezihlwahlwazayo.
- Yenza umthambo okhanyayo rhoqo, njengokuhamba, imidlalo yamanzi kunye ne-yoga, njengoko inceda ukuhambisa amathumbu kunye nokuphucula ukugaya.
- Thatha izongezo ezinomsoco eziqukethe i-magnesium phantsi kweliso logqirha oyingcali, ukwenzela ukuphucula impilo yekholoni.
Ukusetyenziswa kwe-magnesium kuyahambelana nendlela yokuphila enempilo, enika abantu abanesifo se-bowel syndrome inzuzo ekudambiseni iimpawu zabo. Ekugqibeleni, izifundo ezininzi zisaphantsi kophuhliso kwinzuzo ye-magnesium ekugayweni okunempilo kunye neenkqubo zokucubungula, kodwa uphando lwakutsha nje lubonise ukuba luyinto ebalulekileyo yezondlo kwikholoni kunye nomzimba wonke.
4. Iimpawu zokusilela kwe-magnesium kwikholoni
Ukunqongophala kweMagnesium kwikholoni kunokukhokelela kwiimpawu ezininzi, kubandakanya iikram, iintlungu zesisu, ukuqunjelwa, isifo sohudo, okanye ukutshintshiselana phakathi kwezi zibini. I-Magnesium lolona nyango lulungileyo lweempawu zesifo samathumbu esicaphukisayo, esikwaqinisekiswa ngoogqirha abathile. I-Magnesium ayifumaneki kuphela ngendlela yezongezelelo okanye iipilisi, kodwa ifumaneka ngobuninzi kwizinto ezithile zokutya, ezifana nemifuno enamagqabi, i-nut, i-grains epheleleyo kunye nentlanzi. Kubalulekile ukuba abantu balandele ukutya okunesondlo kwaye bafumane i-magnesium efunekayo kumzimba wabo. Ukuba awukwazi ukusebenzisa inani elaneleyo le-magnesium ekutyeni, izongezo ze-magnesium zinokuthathwa ngokukhuselekileyo phantsi kweliso logqirha oyingcali.
5. Unyango lokusilela kwe-magnesium kwikholoni
Ukunqongophala kweMagnesium kwikholoni kunokukhokelela kwigesi engaphezulu, ukuqhina, urhudo, isisu kunye neentlungu zamathumbu. Kubalulekile ukutya i-magnesium eyaneleyo ukugcina inkqubo yokutya enempilo kunye nokunciphisa ukusilela kwe-magnesium. Ukunyanga ukunqongophala kwe-magnesium kwikholoni, unokulandela la macebiso alandelayo:
-Yitya ngakumbi ukutya okutyebile ngemagnesium okunje ngesipinatshi, amandongomane, imifuno eluhlaza, kunye nequinoa.
-Thatha izongezo ze-magnesium emva kokubonisana nogqirha wakho.
- Ukugcina i-acid-base balance of body, kuba i-asidi ephezulu emzimbeni ikhokelela ekubunjweni kweegesi ezingaphezulu.
– Nciphisa ukutya okubangela ukuqunjelwa kwaye kubangele ipesenti ephezulu yegesi engaphezulu, njengokutya okukhawulezayo kunye nokutya okune-acidic.
– Zilolonge rhoqo ukunceda ukuphucula ukugaywa kwesisu nokunciphisa iingxaki zamathumbu.
“Amanyathelo ayimfuneko kufuneka athathwe ukunyanga ukunqongophala kwe-magnesium yekholoni ukugcina impilo yenkqubo yokwetyisa. Ngaphezu koko, kubalulekile ukugcina i-acid-base balance yomzimba, ukutya ukutya okune-magnesium eninzi, kunye nokuphepha ukutya okubangela iingxaki zamathumbu.
6. Amava am nge-magnesium kunye nokugaya
Kumava am obuqu kunye ne-magnesium, ndiye ndaqaphela ukuphucuka okucacileyo kwimisebenzi yokugaya. Abantu abaninzi banengxaki yokwetyisa ngenxa yokunqongophala kwe-magnesium emzimbeni, kodwa ukuthatha izongezo zezondlo ezine-magnesium kunokunceda ukuphucula ezi ngxaki.
I-Magnesium idlala indima ebalulekileyo kwinkqubo yokugaya, njengoko inceda ukuhambisa ukutya ngamathumbu kwaye ilawula ukukhutshwa kwenkunkuma emzimbeni. Ukongeza, i-magnesium inokuphucula ukufunxa kunye nokusetyenziswa kwezinye izondlo ozityayo.
Ekugqibeleni, ndingathanda ukukhankanya ukuba kubalulekile ukuba uqiniseke ukuba usebenzisa i-magnesium ngokutya kwemihla ngemihla, njengoko inokufumaneka ekutyeni okutyebileyo kwiminerali. Ukuba unokusilela kwe-magnesium, kuluncedo ukuthatha izongezo eziqulethe le minerali ibalulekileyo.
7. Iindlela zokufumana i-magnesium yendalo
Ubusazi ukuba ukubonelela ngedosi efanelekileyo yemihla ngemihla ye-magnesium ngokutya kulula kwaye iyafumaneka kuye wonke umntu? Nazi ezinye iindlela zokufumana i-magnesium yendalo ngaphandle kwesidingo sezongezo zesondlo:
• Yitya ukutya okunemagnesium eninzi, njengesipinatshi, iinkozo, amandongomane, iiertyisi, iimango, iiavokhado, itshokolethi emnyama.
• Khetha amanzi atyebileyo nge-magnesium ukuze usele kwaye usele amanzi aqhelekileyo amodareyithwe nge-magnesium.
• Ukusebenzisa izitya zentsimbi ekuphekeni, njengoko i<em>magnesium ivuza kwezi zixhobo iye ekutyeni ngexesha lokupheka.
• Hlaziya kwaye usebenzise, njengoko umthambo unceda ukugcina amanqanaba e-magnesium emzimbeni kunye nokunciphisa uxinzelelo lwengqondo.
• Fumana ubuthongo obaneleyo, njengoko ubuthongo obuhle bunceda ukwandisa ukufunxa komzimba we-magnesium.
• Kuphephe ukutya okunciphisa ukufunxwa kwemagnesium, njengokutya kunamafutha amaninzi, iziselo ezithambileyo kunye neemveliso eziswiti.
• Kuphephe ukubeka umzimba kubushushu belanga ixesha elide, njengoko ubushushu obugqithisileyo bunokunceda ukunciphisa amanqanaba e-magnesium emzimbeni.
8. Iimveliso ezityebileyo kwi-magnesium kwikholoni
Zininzi iimveliso ezinomsoco ezinezixa eziphezulu ze-magnesium ezinokutyiwa ukuphucula impilo yekholoni. Nalu uluhlu lwezinye zezi mveliso:
Amandongomane kunye nembewu: "Iialmonds, ihazelnuts, imbewu yethanga, isesame, kunye newalnuts" zonke ziqulethe izixa eziphezulu ze-magnesium.
- Imifuno enamagqabi: Le mifuno ibandakanya "lettuce, ikhaphetshu, isipinatshi, iparsley, kunye nebroccoli." Zinokutyiwa zikrwada okanye ziphekwe.
– Imifuno yeengcambu: Le mifuno ibandakanya "iminqathe, iipereyi, iibhithi, kunye necelery," equlethe ixabiso eliphezulu le-magnesium.
Iinkozo ezipheleleyo: "Irayisi emdaka, i-oats, kunye neenkozo ezipheleleyo" ziyimithombo ebalaseleyo ye-magnesium.
Ngokweengxelo, ukutya imithombo enesondlo esityebileyo kwi-magnesium kunokunceda ukukhulula iimpawu ezinxulumene ne-colitis, ukuqhina, kunye neengxaki zokugaya ngokubanzi. Ke, ezinye zezi mveliso zityebileyo ngemagnesium kufuneka zongezwe kukutya kwakho kwemihla ngemihla ukonyusa impilo yekholoni. Ngaphezu koko, ezi zondlo kufuneka zithathwe rhoqo ukongeza ekunyamekeleni i-magnesium equlethwe kwizongezo zesondlo kwimeko yokunqongophala kwesi sondlo emzimbeni womntu.
9. Ukubaluleka kokutya ukuphepha ukusilela kwe-magnesium
Izinto ezininzi zinokulandelwa ekutyeni ukuthintela ukunqongophala kwe-magnesium, kubandakanya:
– Yitya imifuno enamagqabi njenge spinatshi, ikale, kunye ne lettuce, kunye neziqhamo ezifana nebhanana, amakhiwane, neepesika.
– Iinkozo ezipheleleyo, amandongomane kunye neembewu ezifana nekhantaloupe, isesame, iicashews, iialmondi, ingqolowa engako kunye nehabile.
– Ukutya okutyebileyo kwiprotheyini, okufana nenyama, inkukhu, intlanzi, kunye nemifuno enjengeembotyi neelentile.
-Thatha iipilisi ze-magnesium zemihla ngemihla njengezongezo zesondlo.
Xa uqhelanisa nokutya okutyebileyo kwi-magnesium, umntu unokuqaphela ukuba iimpawu zokusilela ziqala ukuncipha kwaye amanqanaba e-magnesium ekudleni aqala ukuphucula. Ndikwacebisa ukuthatha i-magnesium ngaphambi kokulala, njengoko isebenza njenge-ejenti yokuzola kwi-nerve, inceda ubuthongo obunzulu, kunye nokunciphisa i-cholesterol, okwenza umntu azive ekhululekile kwaye ekhululekile. Hlala uhambelana nokutya okutyebileyo kwe-magnesium kwaye wongeze inkqubo yakho yemihla ngemihla ngokutya okutyebileyo kwe-magnesium kunye nezongezelelo zemihla ngemihla.
10. Isishwankathelo samava am kunye neengcebiso zokunakekelwa kwe-magnesium.
- Abantu abaninzi bahlushwa izifo ezahlukeneyo kunye neentlungu, kwaye i-magnesium inokunceda ukukhulula intlungu evuthayo kunye nokunciphisa intlungu.
Ukunqongophala kweMagnesium kunokukhokelela kwiimvakalelo zoloyiko kunye noxinzelelo. Emva kokuba inqanaba le-magnesium emzimbeni liphucula, ezi zimpawu zinokunyamalala.
- Ukusilela kwe-Magnesium kuchaphazela kakhulu inkqubo yokugaya, kwaye kunokukhokelela kwiingxaki kwinkqubo yokugaya. Ke ngoko, kuyacetyiswa ukuba utye imithombo etyebileyo ye-magnesium, njengesipinashi, i-cashews, kunye namandongomane.
-Ukunqongophala okukhulu kwe-magnesium kubonakala ngendlela yeempawu ezininzi, ezifana nesiyezi, ukudinwa, kunye nokuziva unovalo. Wakuba uchache kolu kusilela, ezi mpawu zinokunyamalala.
Ngokuphathelele amava am nge-magnesium yeenwele, ndiye ndaqaphela ukuphucuka okucacileyo kwimpilo kunye nokukhula kweenwele zam. Oku kungenxa yokuba i-magnesium iqulethe izondlo ezibalulekileyo kwimpilo yeenwele kunye nokukhula.
Izongezelelo ze-Magnesium zinokuthathwa kwimeko yokusilela kwe-magnesium, kodwa kuyacetyiswa ukuba udibane nogqirha ngaphambi kokuba uthathe naluphi na uhlobo lokuncedisa.
IMagnesium inokutyiwa ngokutya okutyebileyo ngemagnesium, okufana neavokhado, isipinatshi, kunye nemifuno enamagqabi.
Ukufunxa iMagnesium kunokuphuculwa ngokuthatha icalcium okanye ivithamin D nayo.
-Kufuneka ukuphephe ukusebenzisa utywala obuninzi kunye neemveliso ezineswekile kunye namafutha; Njengoko ezi zinto zichaphazela kakubi ipesenti ye-magnesium emzimbeni.
Kucetyiswa ukuba usebenzise rhoqo, njengoko kunceda ukuphucula ukufunxa kwe-magnesium emzimbeni.
I-Magnesium kunye nokuvuvukala
I-Magnesium yenye yeeminerali ezibalulekileyo ezifunwa ngumzimba womntu ukugcina amathambo esempilweni, iiseli zomzimba, kunye nemithambo-luvo kunye nezihlunu. Ngophando lwezenzululwazi, ubudlelwane obuqinisekisiweyo phakathi kwe-magnesium kunye nokuvuvukala kuye kwafunyanwa. Kuyaziwa ukuba ukuvuvukala kwexesha elide kwenzeka xa kukho ukungabikho kwe-magnesium emzimbeni. Ngakolunye uhlangothi, i-magnesium inciphisa amanqanaba okuvuvukala emzimbeni.
Ngelixa i-magnesium isetyenziswa ngokubanzi ukunyanga izifo ezininzi ezinje ngoxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nesifo samathumbu esicaphukisayo, ikwayindlela efanelekileyo yokuphucula impilo yokugaya kunye nokunciphisa ukudumba kunye nezifo ezinxulumene nazo.
Kuba i-magnesium ibaluleke kakhulu ekulawuleni amanqanaba okudumba emzimbeni kunye nokuthembeka kwenkqubo yokwetyisa, yinto eluncedo kakhulu ebantwini. Ukuba ukhathazwa naso nasiphi na isifo esinxulumene nokudumba okanye inkqubo yokugaya ukutya, ukusebenzisa i-magnesium njengokongeza kwisidlo sakho kuya kunceda umzimba wakho kunye nempilo.
Ngaba ukunqongophala kwe-magnesium kubangela ixhala
Ukunqongophala kweMagnesium emzimbeni kunokubangela iziphumo ezininzi ezimbi, kodwa ngaba oko kubangela uloyiko? Impendulo nguhayi.Ukuba intsilelo ikuluhlu oluqhelekileyo, akukho mfuneko yokoyika.Ukuba kukho intsilelo, kubalulekile ukuqaphela iimpawu zonyango olufanelekileyo. Kwakhona, ukwesaba ukunqongophala kwe-magnesium akufanele kusetyenziswe ngokubanzi, njengoko kunqongophala onokunyangwa.
Ngapha koko, ezinye iiphononongo zibonisa ukuba uninzi lwabantu lunokufumana ukunqongophala kwe-magnesium emzimbeni, kodwa basenokuziva zimpawu. Nangona kunjalo, ukuba umzimba ubonakaliswe kuxinzelelo kunye nokudinwa okugqithisileyo, ukunqongophala kwe-magnesium kunokunyuka kancinci kwaye kuchaphazele umzimba ngakumbi kunangaphambili.
Akukho sizathu sokukhathazeka malunga nokunqongophala kwe-magnesium ukuba iphathwe ngokufanelekileyo.I-Magnesium ibalulekile kumzimba ophilileyo kwaye inokufumaneka kwizinto ezininzi zokutya kunye nezongezo zesondlo. Ukunqongophala kweMagnesium kunokuphetshwa ngokutya ukutya okutyebileyo kuyo, njengamagqabi aluhlaza obumnyama kunye namandongomane.
Ukunqongophala kweMagnesium kunye nesisu
Abantu abaninzi banengxaki yokunqongophala kwe-magnesium, enempembelelo enkulu kwimpilo yabo, ngakumbi kwimpilo yesisu. I-Magnesium idlala indima ebalulekileyo ekukhuthazeni inkqubo yokugaya kunye nokunciphisa nakuphi na ukudumba esiswini. Ke ngoko, ukusilela kwe-magnesium kunokuchaphazela ukusebenza kwesisu kwaye kubangele iingxaki ezininzi, njengokuqunjelwa, ukuqaqanjelwa kunye nokuqunjelwa.
Ngokwezifundo, ukuqunjelwa luphawu lokusilela kwe-magnesium emzimbeni, echaphazela ngqo impilo yesisu. Ukongeza, ukunqongophala kwe-magnesium kunokukhokelela kwisicaphucaphu, ukuhlanza, isifo sohudo, kunye neentlungu zesisu. Ke, abantu kufuneka batye ngakumbi i-magnesium ukuphucula ukusebenza kwesisu kunye nokuphepha ezi ngxaki.
Iimpawu zokunqongophala okukhulu kwe-magnesium
Ukunqongophala kweMagnesium yimeko yezempilo engaqhelekanga kodwa abantu abaninzi banokubandezeleka kuyo. Ukuba unengxaki yeempawu zokunqongophala okukhulu kwe-magnesium, ezi mpawu zinokubandakanya iintlungu eziqhubekayo kwizihlunu, ukuqaqanjelwa kunye nokungabikho kokuphumla kwemisipha, iintlungu kunye nokungakwazi ukuhamba, kunye nentloko ebuhlungu. Ezi mpawu kufuneka zinikwe ingqalelo kwaye ziphathwe xa kuyimfuneko.
Iimpawu zokunqongophala kwe-magnesium zinokunyangwa nge-magnesium, enokuthi ikhuphe iimpawu zesifo se-bowel syndrome. Iinzuzo ze-magnesium ziquka ukuphucula imeko yamathambo kunye nokunyanga iingxaki zamathumbu anomsindo. Abanye abantu abane-syndrome ye-bowel syndrome banengxaki yokuqunjelwa, abanye baphathwa sihudo, kwaye abanye bayaguquguquka phakathi kwezi zibini, ngokwengxelo yewebhusayithi.
Amava am nge-magnesium yeenwele
Amava am nge-magnesium yeenwele ayesebenza ngokukodwa ekugcineni impilo yeenwele zam kwaye uyomeleza. Ndandinengxaki yokulahlekelwa yienwele kunye nokuziva ndibuthathaka, kodwa xa ndandisebenzisa i-magnesium kwizinwele, ndaqaphela ukuphucuka kubuninzi beenwele zam kunye nokuncipha kokulahleka kweenwele. Oku akusiyo kuphela amava, njengoko uphando oluninzi lwezenzululwazi lufumene ukuba i-magnesium inceda ukuphucula impilo yeenwele kwaye izomeleze.
Kukho iintlobo ezahlukeneyo ze-magnesium yeenwele, kodwa eyona ingcono kakhulu yi-magnesium chloride eyaziwa ngokuba yi-magnesium chloride, njengoko ixutywa ngokukhawuleza yi-scalp kwaye ngaloo ndlela ivuselela ukukhula kweenwele. I-Magnesium ikwanceda ukulawula ukukhuselwa kweoyile yendalo eluswini nakwi-scalp, igcina iinwele zifumile kwaye zikhazimle.
Ngapha koko, ezinye iingcali zicebisa ukuba wongeze i-magnesium kwirejimeni yokhathalelo lweenwele ngendlela yeeoyile okanye imaski. Ngombulelo kumandla okunyusa ukuhamba kwegazi kwi-scalp, i-magnesium ingasetyenziselwa kwi-scalp massage ukunyusa ukuhamba kwegazi kunye nokuphucula impilo yeenwele.
