Saurin Saurin, Ƙarfin Ƙarfafawa
Magnesium malate ne hade magnesium da kuma malic acid . Duk waɗannan abubuwa zasu taimaka wajen samar da makamashi don jikinka a hanyar adenosine triphosphate (ATP), wanda nazarin ya nuna zai iya zamawa cikin fibromyalgia (FMS) da kuma ciwo mai wahala (CFS ko ME / CFS ).
Bugu da ƙari, samar da makamashi, magnesium da malic acid suna da ayyuka a jikinka wanda zai iya taimakawa wajen kawar da bayyanar cututtuka na waɗannan yanayi.
Magnesium yana da mahimmanci ga samuwar sel, da kuma kula da tsokoki, kasusuwa, da jijiyoyi. An yi amfani da Malic acid don taimakawa tare da ciwon tsoka, rage gajiya bayan motsa jiki, da kuma inganta tunanin mutum.
Wasu bincike suna tallafawa yin amfani da malanes magnesium don ƙarfafa makamashi da kuma rage ciwo da tausayi na FMS. Ɗaya daga cikin binciken da aka samu magnesium yana daya daga cikin kariyar da aka fi dacewa don ƙarin yanayin. Yawancin likitoci da marasa lafiya sun ce sun yi nasara tare da shi.
Ya zuwa yanzu, nazarin ya haɗu ne ko dai waɗannan kari sun taimaka mana, amma nazari na 2010 game da jiyya na FMS da ME / CFS ya nuna cewa magnesium yana cikin abubuwan da ya dace tare da mafi dacewa da bincike na gaba.
Shin muna da lahani?
Yawancin karatu sun nuna cewa wasu daga cikinmu da waɗannan yanayi na iya samun lalacewar magnesium da malic acid, wanda zai iya taimakawa wajen bayyanar mu.
Hanyoyin cututtuka na rashi na magnesium sun hada da:
- damuwa da damuwa
- rashin ciwon ƙafafun kafafu (RLS)
- rashin barci
- tashin zuciya da zubar da jini
- mahaukaciyar zuciya
- low jini
- rikicewa
- tsofaffin ƙwayoyi
- rashin ƙarfi
- m yatsa da yatsa
- kama
Yawancin waɗannan alamun bayyanar sun kasance a cikin mutane tare da FMS da ME / CFS. FMS na iya zama damuwa, RLS, rashin barci, rikicewa, da ƙwayoyin tsoka.
ME / CFS zai iya ƙunsar dukan waɗannan baya ga haukacin zuciya.
Ƙananan matakan magnesium zai iya ƙananan matakan serotonin , wani neurotransmitter wanda aka yi imani da cewa yana cikin FMS da ME / CFS da ciki , migraine , PMS , RLS, da barci.
Wani bincike na 2016 da aka buga a mujallar Pain Management ya nuna cewa ƙananan matakan magnesium, tare da zinc, a cikin FMS na iya ƙarfafa tsarin da ake kira excitotoxicity , wanda yakamata mai yaduwar kullun , wanda ya motsa kwayoyin kwakwalwa, ya dauke shi kuma ya wuce wadanda suka mutu. An yi amfani da aikin wuce gona da iri wanda ya zama muhimmiyar siffar wannan yanayin. Duk da haka, ba mu sani ba ko kariyar magnesium za ta iya ƙaddamar da ƙarin aikin wannan ƙwayar ƙwayar kwakwalwa.
Aikace-aikacen malic acid zai iya haɓaka ƙarfin jikinka na canza abincin da kake ci a cikin makamashi. Ƙananan makamashi shine babban mahimmanci na FMS da ME / CFS.
Magnesium Malate a cikin Abinci
Jikin ku ba ya samar da magnesium, saboda haka dole ku sami shi ta hanyar abinci ko kari.
Magnesium yana samuwa a cikin yawan abinci na yau da kullum, ciki har da:
- Kwayoyi:
- almonds
- cashews
- kirki ba
- Kayan lambu:
- Boiled alayyafo
- baƙar fata
- avocado
- dafa dankali
- broccoli
- karas
- Ganye:
- dukan gurasar alkama
- magnesium-karfi hatsi
- oatmeal
- shinkafa
- Naman / Kifi:
- kifi
- halibut
- kaza
- naman sa
- 'Ya'yan itãcen marmari:
- ayaba
- raisins
- apples
- Dairy / Dairy canza:
- yogurt
- madara
- soya madara
Jikin ku yana samar da malic acid, amma wasu mutane na iya amfana daga inganta shi ta hanyar abinci ko kari, musamman idan akwai rashi. Malic acid yana cikin:
- 'Ya'yan itãcen marmari:
- apples
- kankana
- ayaba
- blackberries da strawberry
- 'ya'yan itatuwa na dutse: mango, apricots, nectarines, peaches, cherries
- oranges
- pears
- inabi
- kiwi
- Kayan lambu
- broccoli
- wake
- karas
- Peas
- dankali
- tumatir
- rhubarb
Magisium Malate Dosage
Ya zuwa yanzu, ba mu da mahimmancin samfurin waɗannan kari-kadai ko tare-musamman don magance FMS ko ME / CFS.
Bayanin Shawarwari na Shawarar Gida (RDA) na magnesium, domin yawancin jama'a, ya bambanta da shekaru da jinsi.
Ga mata:
- Shekaru 19-30: 310 MG
- 31-Up: 320
Ga maza:
- Shekaru 19-39: 400 MG
- 31-Up: 420
Amfanin yau da kullum na maganin malic acid yana kan gaba daga 1,200 MG zuwa 2,800 MG.
Wataƙila za ta ɗauki gwaji don gano samfurinka mafi kyau. Kwarar ku da likitan mai magani zasu iya jagorantar ku akan wannan.
Bayanan karatu sunyi nasara tare da magnesium intramuscular (injected cikin tsoka) da kuma magnesium transdermal (shafi fata). Doctor naka zai iya gaya maka ko wadannan zaɓin suna samuwa a gare ka.
Hanyoyi na gefen Magnesium Malate Supplements
Duka magnesium da malic acid na iya haifar da matsaloli na hanji. Don haka idan kun ci gaba da bayyanar cututtuka irin su cututtuka, bugun jini, ko damuwa, kuna iya ɗaukar hutu daga waɗannan kari don ganin idan bayyanar cututtuka ta warware. Kuna iya so su gwada su ɗayansu don ganin idan mutum ya fi sauki don jurewa fiye da sauran.
Idan kana da matsaloli ko matsalolin zuciya, tabbas ka duba tare da likitanka kafin ka fara kariyar magnesium.
Source:
Bazzichi L, et al. ATP, alli da ma'aunin magnesium a plalets na marasa lafiya da fibromyalgia firamare. Binciken kwayoyin halitta. 2008 Sep; 41 (13): 1084-90.
Fassara DJ, et al. Hanyoyin magnesium na transdermal sun yi amfani da samfurin rayuwa akan marasa lafiya tare da fibromyalgia: nazarin yiwuwa. Littafin aikin likita. 2015 Satumba 13 (5): 306-13.
Holton K. Matsayin abinci a cikin maganin fibromyalgia. Pain management. 2016 May, 6 (4): 317-20. Doi: 10.2217 / pmt-2016-0019.
Porter NS, et al. Ƙwararrun maganin likita da aka yi amfani da shi wajen magancewa da kuma kula da ƙwayar cuta da ciwon zuciya da ciwo mai tsanani da kuma fibromyalgia. Journal of madadin kuma karin magani. 2010 Mar; 16 (3): 235-49.
Reid S, et al. Mawuyacin ciwo mai wuya. BMJ shaidun shaida. 2011 Mayu 26; 2011.