Ukuntula kwe-magnesium emadodeni: kungani ukudla kungeneli, nokuthi yini ongayidla
Ucwaningo nemithombo esiyisebenzisile kubalwe ekugcineni. Inqubomgomo yokuhlela
I-magnesium isiza imisipha yakho, izinzwa nemithambo yegazi ukuthi isebenze. Ipuleti laseNingizimu Afrika lesinkwa esimhlophe, uphuthu olwenziwe ngempuphu ecolekile nenyama, linobhontshisi, amakinati nemifino emincane, lingayinika encane kalula. Nakhu ukuthi kungani, nokuthi yikuphi ukudla kwansuku zonke okungavala igebe.
Ngokwamanani okubhekisela amazwe ngamazwe e-NIH yaseMelika, amadoda adinga cishe u-400 mg we-magnesium ngosuku eminyakeni eyi-19 kuya kwengama-30, no-420 mg kusukela kwengama-31. Lapho kukalwa khona, amadoda amaningi ayaswela: kudatha yocwaningo lwaseMelika, u-48% wabantu wathola okuncane ekudleni kunalokho okudingayo. Ukudla kwaseNingizimu Afrika kwesinkwa esimhlophe, impuphu yommbila ecolekile nenyama, nobhontshisi, amakinati, imbewu nemifino eluhlaza okuncane, kungeneli kalula. Uhhafu wenkomishi kabhontshisi ophekiwe unikeza cishe u-60 mg, kanti u-28 g wembewu yethanga cishe u-156 mg. Qala ngokudla, futhi uma usebenzisa isithasiselo, ungedluli ku-350 mg ngosuku.
Okuqukethwe
- Lokho i-magnesium ekwenzayo
- Amadoda adinga malini, futhi athola malini
- Kungani ukudla kwanamuhla kungeneli
- Kwenzekani uma uyiswela
- Ucwaningo olubandakanya amadoda
- Ukudla okunothe nge-magnesium
- Uma uthatha isithasiselo
- Uma ufuna ukuhlola ukudla kwakho kwansuku zonke
- Ubonane nini nodokotela
- Imibuzo evame ukubuzwa
- Imithombo
- Qhubeka ufunde
Lokho i-magnesium ekwenzayo
I-magnesium isiza ama-enzyme angaphezu kuka-300 emzimbeni ukuthi enze umsebenzi wawo. Umzimba womuntu omdala unayo cishe engu-25 g, kanti u-50 kuya ku-60% wayo usemathanjeni. Imisebenzi yayo emikhulu:
- Amandla: ibamba iqhaza ekukhipheni amandla ekudleni nasekwakheni amaprotheni.
- Imisipha: i-calcium isiza imisipha ukuthi ifinyele; i-magnesium isebenza ohlangothini lokuxega.
- Izinzwa: isiza imilayezo yezinzwa ukuthi idlule.
- Imithambo yegazi: ibamba iqhaza ekunwebekeni kwemithambo yegazi.
Ukuvuka komthondo kuncike ekunwebekeni kwemithambo yegazi yomthondo ukuze igazi lingene, kanti imisipha yaphansi kwesinqe (imisipha ye-PC) isiza ukukugcina. Alukho ucwaningo olukhombise ukuthi i-magnesium eningi yenza ukuvuka komthondo kube ngcono, kodwa ingesinye sezakhamzimba imisipha nemithambo yegazi ezithembele kuzo.
Amadoda adinga malini, futhi athola malini
| Amadoda, iminyaka | Inani elinconywayo (RDA) le-USA ngosuku |
|---|---|
| 19–30 | 400 mg |
| 31 nangaphezulu | 420 mg |
| Umkhawulo ophezulu ovela ezithasiselweni nasemithini | 350 mg |
NIH Office of Dietary Supplements. Umkhawulo ophezulu usebenza kuphela ku-magnesium evela ezithasiselweni nasemithini, hhayi ekudleni.
Asinazo izibalo ezikaliwe ezethembekile zokuthi amadoda aseNingizimu Afrika adla i-magnesium engakanani. Imodeli yomhlaba yango-2024 ilinganisela ukuthi cishe amadoda ayi-6 kwayi-10 aseNingizimu Afrika athola encane ekudleni kuphela, okubeka iNingizimu Afrika phakathi nohlu lwamazwe angama-70 esiwahlolile (funda kabanzi ku-izakhamzimba amadoda aziswelayo: iNingizimu Afrika nomhlaba). Amazwe ayikalayo akhomba ohlangothini olufanayo: ocwaningweni lukazwelonke lwaseMelika (2013–2016), u-48% wabantu wathola ngaphansi kwesidingo sabo esilinganisiwe, kanti amadoda aneminyaka engama-71 nangaphezulu ayephakathi kwamaqembu aswela kakhulu; ocwaningweni lwaseJapane lwango-2019, amadoda athola cishe u-270 mg ngosuku, u-60 kuya ku-110 mg ngaphansi kwesincomo saseJapane uqobo.
Kungani ukudla kwanamuhla kungeneli
Okusanhlamvu okucolisisiwe
Iningi le-magnesium esanhlamvini lisemgogodleni nasemakhokhweni, okususwa lapho kucolisiswa. Lokhu kuthinta ukudla okuyisisekelo kwaseNingizimu Afrika ngqo: impuphu yommbila ecoleke kakhulu (i-super) nesinkwa esimhlophe kunokuncane kakhulu kunempuphu engahlungiwe nesinkwa esinsundu esimahhadlahhadla noma se-whole wheat. Amathebula okudla aseJapane akhombisa ubukhulu bomehluko elayisini: u-100 g werayisi elinsundu eliphekiwe unama-49 mg, irayisi elimhlophe ama-7 mg. Ukwengezwa kwezakhamzimba empuphwini nasesinkweni kufaka amavithamini, i-iron ne-zinc, kodwa hhayi i-magnesium.
Ubhontshisi, amakinati, imbewu nemifino emincane
Imithombo ecebile kakhulu yimbewu, amantongomane, ubhontshisi nemifino enamaqabunga. Isonto lophuthu nenyama, amagwinya, ama-pie nenyama yosiwe lingaba nokuncane kakhulu kwalokhu.
Utshwala
Ukuntula kwe-magnesium kuvamile kubantu abaphuze kakhulu isikhathi eside, ngokwengxenye ngoba eningi ilahleka emchamweni.
Imithi nezifo
Ukusebenzisa isikhathi eside amanye amaphilisi omchamo (izinhlobo ze-loop ne-thiazide) kungandisa i-magnesium elahleka emchamweni. Abantu abane-insulin resistance noma isifo sikashukela sohlobo lwesi-2 nabo bangalahlekelwa eningi emchamweni.
Uvame ukufunda ukuthi ukujuluka noma ingcindezi kuqeda i-magnesium; lokho asikutholanga emithonjeni esemthethweni esiyihlolile.
Kwenzekani uma uyiswela
Okokuqala: ukuntula kwe-magnesium okucacile akuvamile kubantu abaphilile abadla ngendlela evamile, ngoba izinso zigcina i-magnesium ukuze izinga lomzimba lihlale lizinzile. Ukudla ngaphansi kwenani elinconywayo iminyaka eminingi kuyinto ehlukile. Imithombo esemthethweni ichaza:
- Izimpawu zokuqala: ukungabi nesifiso sokudla, isicanucanu, ukukhathala nobuthakathaka. Zonke azicacile futhi zinezinye izimbangela eziningi.
- Uma kuba kubi: ukuba ndikindiki, ukuhlaba okuncane, amajaqamba emisipha nokushaya kwenhliziyo okungahlelekile.
Ngakho amajaqamba emilenzeni odwa awasho ukuthi i-magnesium yakho iphansi. Ukubheka ukudla kwakho okujwayelekile kukutshela okuningi kunokuqagela ngezimpawu.
Ucwaningo olubandakanya amadoda
- Obani
- Amadoda aneminyaka engama-65 nangaphezulu ocwaningweni lwe-InCHIANTI lwezakhamuzi zaseTuscany, e-Italy
- Kwabhekwa
- I-magnesium egazini nokuhlobana kwayo ne-testosterone ne-IGF-1 (ihomoni ehlobene nokukhula)
- Okutholakele
- Ngisho ngemuva kokubheka iminyaka, ubukhulu bomzimba, amandla okubamba nezifo, amadoda ane-magnesium ephezulu egazini ayevame ukuba ne-testosterone ne-IGF-1 ephezulu
- Isixwayiso
- Amanani akalwa kanye, ngakho akunakukhombisa ukuthi i-magnesium eningi yenyusa i-testosterone. Kwabhekwa amazinga egazi, hhayi ukudla, futhi amadoda amadala kuphela
Ngemithambo yegazi, ukuhlaziywa kocwaningo lwezithasiselo olungu-22 kwabika ukwehla okuncane komfutho wegazi: cishe u-3 kuya ku-4 mmHg we-systolic no-2 kuya ku-3 mmHg we-diastolic. Umehluko mncane futhi uyahlukahluka kubantu. Uma umfutho wegazi wakho uphezulu, landela iseluleko sikadokotela wakho kunokuthembela esithasiselweni.
Lokho ongakwenza nge-testosterone ngobuthongo, isisindo nokudla kuchazwe ku-ukwenyusa i-testosterone ngendlela yemvelo.
Ukudla okunothe nge-magnesium
Ngokuphakelwa ngakunye, imbewu, amantongomane, imifino enamaqabunga, ubhontshisi nokusanhlamvu okuphelele kuyimithombo elula kakhulu. Amanani avela ku-NIH Office of Dietary Supplements.
Imbewu yethanga
I-magnesium
28 g, eyosiwe: cishe u-156 mg
Umthombo ocebe kakhulu wansuku zonke kulolu hlu
Isipinashi
I-magnesium
½ wenkomishi, ophekiwe: cishe u-78 mg
Photo: HaJunkiyada / CC BY-SA 4.0Ama-almond
I-magnesium
28 g, ayosiwe: cishe u-80 mg
Ama-cashew ayafana: cishe u-74 mg ku-28 g
Isinkwa se-whole wheat
I-magnesium
Ucezu olu-1: cishe u-23 mg
Photo: Ukudla okuningi okuhle kakhulu ukudla okuvamile kwaseNingizimu Afrika esingenaso isithombe sakho:
| Ukudla | Kungani kusiza |
|---|---|
| Ubhontshisi (ama-sugar beans, ubhontshisi omnyama, ubhontshisi ku-chakalaka, izinkobe zikabhontshisi) | Uhhafu wenkomishi kabhontshisi omnyama ophekiwe: cishe u-60 mg |
| Amakinati nebhotela lamakinati | Ukudla okulula okungabizi kakhulu okune-magnesium kanye novithamini E |
| Impuphu yommbila engahlungiwe, isinkwa esinsundu esimahhadlahhadla | Kugcina umgogodla namakhoba, lapho i-magnesium yokusanhlamvu ikhona |
| Imifino (morogo, isipinashi nezinye izinhlaza ezimnyama) | Imifino enamaqabunga iwumthombo omuhle njengesipinashi |
| Udali nophizi | Okuhlobo lukabhontshisi okungena kalula kusobho, ku-curry nasesitshulweni |
Inani likabhontshisi omnyama livela ku-NIH Office of Dietary Supplements; ukudla okunye asikunikezi inani.
Isibonelo sosuku
Ukuvala igebe elicishe libe ngu-100 mg kungabukeka kanje:
- Ibhulakufesi: isinkwa se-whole wheat nebhotela lamakinati esikhundleni sesinkwa esimhlophe (izingcezu ezimbili, cishe u-46 mg nebhotela lamakinati)
- Ukudla kwasemini: engeza uhhafu wenkomishi kabhontshisi ophuthwini nenyama, esobho noma ku-curry (cishe u-60 mg)
- Ukudla kwakusihlwa: isipinashi noma imifino eceleni (isipinashi cishe u-78 mg ngohhafu wenkomishi)
- Okokuncinza: shintsha amashiphusi ngesandla esincane sama-almond noma imbewu yethanga (u-80 kuya ku-156 mg)
Amantongomane nembewu kunamafutha amaningi futhi, ngakho isandla esincane sanele. Ngokunye ukudla ucwaningo olukubhekile, bona ukudla nokuvuka komthondo.
Uma uthatha isithasiselo
- Umkhawulo ophezulu ngu-350 mg ngosuku: we-magnesium evela ezithasiselweni nasemithini. Ukudla akunamkhawulo, ngoba izinso eziphilile zikhipha okweqile emchamweni.
- Isisu esihambisayo: amanani amakhulu avela ezithasiselweni noma emithini angadala isisu esihambisayo, kaningi nesicanucanu namajaqamba.
- Isifo sezinso: i-magnesium ingaqoqana egazini (i-hypermagnesemia), okungehlisa umfutho wegazi futhi kudale isicanucanu noshintsho ekushayeni kwenhliziyo. Buza udokotela wakho kuqala.
- Imithi yokuhambisa isisu neyesilungulela: eminye ine-magnesium. Hlola nodokotela noma usokhemisi ukuthi ayihlangani nesithasiselo ibe ningi kakhulu.
Uma ufuna ukuhlola ukudla kwakho kwansuku zonke
Inani elinconywayo kulula ukulithola; ukuthi udla malini ngempela akulula, ngaphandle uma ukubala. Ukubhala phansi konke ukudla kunzima, ngakho ukuthatha isithombe sokudla ngakunye nokubheka iphethini isonto noma amabili kulula ukukuqhubeka.
Izilinganiso ezivela esithombeni ziyinkomba nje, hhayi amanani aqondile.
Ubonane nini nodokotela
Bonana nodokotela wakho, esikhundleni sokuqala ngokudla noma izithasiselo, uma:
- inhliziyo yakho igijima, yeqa noma ishaya ngendlela engahlelekile
- ukuba ndikindiki noma amajaqamba emisipha kuqhubeka kubuya, noma amajaqamba emilenzeni ngokuzumayo eba maningi
- ukukhathala noma ukungabi nesifiso sokudla kudlula amasonto ama-2, noma wehla isisindo ungazami
- uthatha isithasiselo noma umuthi wokuhambisa isisu bese uzizwa uyiswidi, unesicanucanu noma ubuthakathaka
- isisu esihambisayo siqhubeka izinsuku ezimbalwa, noma sihambisana nomkhuhlane noma igazi
- uphuza kakhulu futhi awukwazi ukunciphisa
Uma welashelwa isifo sezinso, buza udokotela okunakekelayo.
Imibuzo evame ukubuzwa
Ingabe amajaqamba emilenzeni avamile awuphawu lwe-magnesium encane?
Hhayi ngempela. Ukuntula okukhulu kungadala amajaqamba emisipha, kodwa ukuntula kwe-magnesium okucacile akuvamile kubantu abaphilile abadla ngendlela evamile. Amajaqamba anezimbangela eziningi: uketshezi oluncane ngemuva kokujuluka, ukuzivocavoca ngokweqile, imithi, nezifo zemithambo noma zezinzwa. Uma eqhubeka, bonana nodokotela wakho.
Ingabe ukuhlolwa kwegazi kungakhombisa ukuthi ngithola i-magnesium eyanele?
Hhayi kahle. Ngaphansi kuka-1% we-magnesium yomzimba usegazini, futhi umzimba ulawula lelo zinga ngokuqinile; u-50 kuya ku-60% usemathanjeni. Endodeni ephilile, ukubheka lokho ovame ukukudla kuyindlela engcono.
Kuphephile yini ukuthatha isithasiselo se-magnesium nsuku zonke?
Umkhawulo ophezulu wabantu abadala ngu-350 mg ngosuku ovela ezithasiselweni nasemithini (i-magnesium esekudleni okujwayelekile ayinamkhawulo). Ngaphezu kwalokho, isisu esihambisayo siba namathuba amakhulu. Uma unesifo sezinso noma izinso ezingasebenzi kahle, i-magnesium ingaqoqana egazini, ngakho buza udokotela wakho kuqala.
Ingabe amadoda aphuza kakhulu adinga i-magnesium eningi?
Ukuntula kwe-magnesium kuvamile kubantu abaphuze kakhulu isikhathi eside. Isinyathelo sokuqala ukuphuza kancane, nokukhetha amakinati esikhundleni samashiphusi uma uphuza. Uma ungakwazi ukunciphisa, noma ukuphuza kwakho kuqhubeka kukhula, khuluma nodokotela wakho.
Imithombo
- NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Maggio M, et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011;34(6 Pt 2):e594-e600. pubmed.ncbi.nlm.nih.gov/21675994/
- Health and Longevity Net (Japan Foundation for Aging and Health). I-magnesium: umsebenzi wayo nenani lansuku zonke, ngokwe-Dietary Reference Intakes for Japanese (2025). NgesiJapane. www.tyojyu.or.jp/net/kenkou-tyoju/eiyouso/mineral-mg.html
- National Institutes of Biomedical Innovation, Health and Nutrition (Japan). Ukuphepha nokusebenza kokudla kwezempilo: i-magnesium (inani elidliwayo ku-National Health and Nutrition Survey ka-2019). NgesiJapane. hfnet.nibn.go.jp/mineral/detail656/
- Ministry of Agriculture, Forestry and Fisheries of Japan. Izakhamzimba elayisini: irayisi elinsundu nelimhlophe (kusuka ku-Standard Tables of Food Composition in Japan). NgesiJapane. www.maff.go.jp/j/syouan/keikaku/soukatu/okome_summary/03/hea
