Yim yam khoom noj uas muaj magnesium

Yim yam khoom noj uas muaj magnesium

Magnesium yog cov ntxhia tseem ceeb rau ntau lub cev ua haujlwm, yog li suav nrog ntau cov khoom noj uas nplua nuj nyob hauv peb cov zaub mov tseem ceeb kom paub tseeb tias peb tau txais cov nyiaj txaus.

Ib tug neeg xav tau kev noj txhua hnub ntawm 400-420 mg rau cov txiv neej thiab 310-320 mg rau cov poj niam, nrog rau cov poj niam cev xeeb tub xav tau qib siab dua me ntsis, Live Science qhia.

Ntau tus kuj tau txais magnesium txaus los ntawm kev noj zaub mov los ntawm kev noj zaub mov nplua nuj magnesium, tab sis qee qhov kev noj qab haus huv tuaj yeem ua rau malabsorption ntawm cov as-ham, uas txhais tau hais tias cov tshuaj magnesium yuav tsim nyog rau qee qhov.

Cov kws tshaj lij qhia kom paub tseeb tias muaj cov khoom noj hauv qab no uas muaj magnesium hauv koj cov zaub mov:

1. Noob

Cov txiv ntoo yog qhov zoo ntawm magnesium, vim tias feem ntau cov txiv ntoo muaj cov ntxhia hauv cov ntxhia. Cov txiv ntoo, txawm tias noj nyoos lossis hauv daim ntawv ntawm cov txiv ntoo butter, muaj magnesium raws li hauv qab no:
• Cashews: 292 mg rau 100 g
Almond Butter: 270 mg rau 100 g
• Pistachios: 121 mg rau 100 grams

2. Noob

Zoo ib yam li cov txiv ntoo, cov noob yog cov khoom noj txom ncauj zoo, vim lawv muaj cov protein ntau, cov vitamins, thiab cov zaub mov kom txhawb kev noj qab haus huv ntawm lub cev.

Cov kws tshaj lij pom zoo kom sim roasting cov noob rau cov khoom noj txom ncauj es tsis yog yuav cov noob roasted thiab ntsev los ntawm lub tsev muag khoom kom tsis txhob noj ntau tshaj li qhov pom zoo ntawm sodium.

Nws kuj tseem tuaj yeem ua rau cov zaub nyoos, oatmeal, lossis tseem sim ua chia paj npleg. Cov noob hauv qab no muaj cov txiaj ntsig zoo ntawm magnesium raws li hauv qab no:
• Noob noob hnav: 351 mg rau 100 grams
• Chia noob: 335 mg rau 100 g
• Sunflower noob: 129 mg rau 100 grams

3. Nplooj zaub

Nplooj nplooj ntsuab yog ib feem ntawm ntau yam zaub mov. Tsaus nplooj ntsuab zaub muaj magnesium ntau dua li cov zaub ntsuab xws li lettuce, raws li hauv qab no:
• Spinach: 79 mg rau 100 g
• Beet nplooj: 70 mg rau 100 g
• Kale: 47 mg rau 100 g

4. Cov txiv ntoo

Legumes paub feem ntau yog qhov zoo ntawm cov zaub protein thiab tom qab ntawd magnesium thiab lwm cov vitamins thiab minerals. Legumes muab magnesium rau lub cev raws li cov nyiaj hauv qab no:
• Taum dub: 180 mg rau 100 g
• Cov taum liab: 164 mg rau 100 grams
• Edamame: 65 mg rau 100 g

5. Nplej

USDA Cov Lus Qhia Txog Kev Noj Qab Haus Huv rau 2020-2025 pom zoo kom cov hmoov txhuv nplej siab xws li nplej nplej, nplej lossis qhob cij hauv cov zaub mov.

Cov kws tshaj lij kuj tseem qhia kom hloov cov ci ci dawb nrog qee cov nplej ci ci nrog cov txiv ntseej butter rau noj tshais uas muaj magnesium:
• Whole grain bread: 76.6 mg per 100 g
• Rye qhob cij: 40 mg rau 100 g
• Brown mov: 39 mg rau 100 g

6. Ntses roj

Cov ntses oily yog qhov zoo ntawm polyunsaturated fatty acids nrog rau cov vitamins thiab minerals, xws li magnesium. Cov kws paub txog zaub mov hais txog qhov tseem ceeb ntawm kev noj tsawg kawg yog ob qho kev noj cov ntses oily hauv ib lub lis piam:
• Salmon: 95 mg rau 100 g
• Herring: 46 mg rau 100 g
Sardines: 39 mg rau 100 g

7. Tsaus Chocolate

Qhov tsaus nti ntawm chocolate, qhov nplua nuj nyob hauv magnesium. Cocoa taum yog me ntsis ntawm misnomer vim nws tsis yog taum lossis legume, tab sis qhov tseeb yog cov noob ntawm tsob ntoo Theobroma cacao.
• 45-50% cocoa solids: 146 mg rau 100 g
• 60-69% cocoa solids: 176 mg rau 100 g
• 70-85% cocoa solids: 228 mg rau 100 g

8. Avocado

Ib qho avocado muaj 29 mg ntawm magnesium rau 100 g, nrog qhov hnyav nruab nrab ntawm 170 g. Avocados muaj cov rog zoo monounsaturated thiab polyunsaturated fats, uas kuj zoo rau lub hlwb ua haujlwm.

Xav txog ntxiv

Qee tus neeg yuav tsum tau ceev faj kom tsis txhob muaj magnesium tsawg hauv lub cev, hais tias Kristi Dean, tus kws kho mob noj zaub mov, thiab tej zaum yuav noj cov zaub mov uas muaj magnesium tsis txaus.

"Cov neeg muaj tus kab mob Crohn lossis kab mob celiac, cov neeg mob ntshav qab zib hom 2, thiab cov neeg laus feem ntau muaj kev pheej hmoo ntawm magnesium deficiency," nws hais ntxiv.

Dean taw qhia tias magnesium toxicity yog ib qho kev pheej hmoo, tab sis qhov txaus ntshai tsis yog nyob rau hauv cov khoom noj, raws li "Magnesium ib txwm muaj nyob rau hauv cov zaub mov tsis muaj teeb meem thiab yuav tsum tsis txhob raug txwv vim peb lub cev muaj ib txoj hauv kev tshem tawm ib qho dhau ntawm lub raum. Tab sis cov tshuaj ntxiv tuaj yeem tsim kev puas tsuaj yog tias noj tshuaj tsis raug. "