Abinci takwas masu arzikin magnesium

Abinci takwas masu arzikin magnesium

Magnesium wani muhimmin ma'adinai ne ga yawancin ayyuka na jiki, don haka hada da yalwar abinci mai wadata a cikin abincinmu yana da mahimmanci don tabbatar da cewa muna samun isasshen yawa.

Mutum yana buƙatar abincin yau da kullun na kimanin 400-420 MG ga maza da 310-320 MG na mata, tare da mata masu juna biyu suna buƙatar ƙananan matakan girma, Live Science ya ruwaito.

Mutane da yawa kuma suna samun isasshen magnesium ta hanyar abinci ta hanyar cin abinci mai wadatar magnesium, amma wasu yanayin kiwon lafiya na iya haifar da rashin abinci mai gina jiki, wanda ke nufin cewa abubuwan da ake amfani da su na magnesium na iya zama dole ga wasu.

Kwararru sun ba da shawarar tabbatar da cewa an haɗa da abinci masu albarka da magnesium a cikin abincin ku:

1. Kwayoyi

Kwayoyi sune babban tushen magnesium, saboda yawancin kwayoyi suna da yawa a cikin ma'adinai. Kwayoyi, ko an ci danye ko a sigar man goro, suna ɗauke da magnesium kamar haka:
• Cashews: 292 MG da 100 g
Almond man shanu: 270 MG da 100 g
• Pistachios: 121 MG da 100 grams

2. iri

Hakazalika da kwayoyi, tsaba sune manyan abubuwan ciye-ciye, saboda suna da yawan furotin na shuka, bitamin, da ma'adanai don tallafawa ayyukan lafiya na jiki.

Masana sun ba da shawarar gwada gasa tsaba don abun ciye-ciye maimakon siyan gasassun tsaba da gishiri daga babban kanti don gujewa cinye fiye da adadin da aka ba da shawarar na sodium.

Hakanan ana iya yayyafa shi akan salads, oatmeal, ko ma ƙoƙarin yin chia pudding. Wadannan tsaba sun ƙunshi adadi mai yawa na magnesium kamar haka:
• Sesame tsaba: 351 MG da 100 grams
• Chia tsaba: 335 MG da 100 g
• Sunflower tsaba: 129 MG da 100 grams

3. Ganyen ganye

Ganyen ganye sune babban bangaren abinci da yawa. Koren kayan lambu masu duhu sun ƙunshi ƙarin magnesium fiye da kayan lambu masu haske kamar letus, kamar haka:
• Alayyafo: 79 MG da 100 g
• Ganyen gwoza: 70 MG da 100 g
• Kale: 47 MG da 100 g

4. Legumes

Legumes da aka sani da farko a matsayin babban tushen furotin kayan lambu sannan magnesium da sauran bitamin da ma'adanai. Legumes suna samar da magnesium ga jiki bisa ga adadi masu zuwa:
• Black wake: 180 MG da 100 g
• Jan koda wake: 164 MG a kowace gram 100
• Edamame: 65 MG da 100 g

5. hatsi

Jagoran Abincin Abinci na USDA na 2020-2025 yana ba da shawarar carbohydrates masu sitaci kamar taliya-cikakken hatsi, shinkafa ko burodi a cikin abinci.

Masana sun kuma ba da shawarar maye gurbin gurasar farar fata tare da gurasar hatsi gaba ɗaya tare da man goro don karin kumallo mai arzikin magnesium:
• Gurasar hatsi duka: 76.6 MG da 100 g
• Gurasar Rye: 40 MG da 100 g
• shinkafa launin ruwan kasa: 39 MG da 100 g

6. Kifin mai

Kifin mai shine babban tushen polyunsaturated fatty acid kuma yana da wadatar bitamin da ma'adanai, kamar magnesium. Masana harkar abinci mai gina jiki sun jaddada mahimmancin cin aƙalla nau'i biyu na kifi mai mai a kowane mako:
• Salmon: 95 MG da 100 g
• Herring: 46 MG da 100 g
Sardines: 39 MG da 100 g

7. Dark Chocolate

Da duhu cakulan, da mafi arziki a cikin magnesium. Waken koko yana da ɗan kuskure saboda ba wake ko legume ba ne, amma ainihin iri ne na itacen cacao Theobroma.
• 45-50% koko koko: 146 MG da 100 g
• 60-69% koko koko: 176 MG da 100 g
• 70-85% koko koko: 228 MG da 100 g

8. Avocado

Avocado ya ƙunshi 29 MG na magnesium a kowace gram 100, tare da matsakaicin nauyin kimanin gram 170. Avocados suna cike da kyawawan kitse masu monounsaturated da kitse mai yawa, waɗanda kuma suke da kyau ga aikin ƙwaƙwalwa.

Ƙarin la'akari

Wasu mutane ya kamata su yi taka-tsan-tsan don guje wa karancin sinadarin magnesium a cikin jiki, in ji Kristi Dean, wani masani kan abinci, kuma yana iya kasancewa cin abinci mai arzikin magnesium bai wadatar ba.

"Mutanen da ke fama da cutar Crohn ko cutar celiac, nau'in masu ciwon sukari na 2, da tsofaffi sun fi fuskantar hadarin rashin magnesium," in ji ta.

Dean ya nuna cewa gubar magnesium yana da haɗari, amma haɗarin ba ya cikin hanyoyin abinci, saboda "Magnesium a zahiri da ke cikin abinci ba shi da lahani kuma bai kamata a iyakance shi ba saboda jikinmu yana da hanyar kawar da duk wani abin da ya wuce gona da iri ta hanyar kodan. Amma kari zai iya zama cutarwa idan an sha shi cikin kashi mara kyau."