Zvokudya zvisere zvakapfuma mu magnesium

Zvokudya zvisere zvakapfuma mu magnesium

Magnesium iminerari yakakosha kumabasa mazhinji emuviri, saka kusanganisira kudya kwakawanda kwakapfuma mairi mukudya kwedu kwakakosha kuve nechokwadi chekuti tiri kuwana huwandu hwakaringana.

Munhu anoda kudya kwemazuva ose kwe400-420 mg yevarume uye 310-320 mg yevakadzi, nevakadzi vane pamuviri vanoda zvishoma zvishoma, Live Science yakashuma.

Vazhinji vanowanawo magnesium yakakwana kuburikidza nekudya nekudya chikafu chine magnesium, asi mamwe mamiriro ehutano anogona kukonzera malabsorption yezvinovaka muviri, zvinoreva kuti magnesium yekuwedzera inogona kudiwa kune vamwe.

Nyanzvi dzinokurudzira kuve nechokwadi chekuisa zvinotevera zvekudya zvakapfuma mu magnesium mukudya kwako:

1. Nzungu

Nzungu inzvimbo huru ye magnesium, sezvo nzungu dzakawanda dzakakwirira mumaminerari. Nzungu, dzingave dzakadyiwa dziri mbishi kana kuti dziri nut butter, dzine magnesium sezvinotevera:
• Cashews: 292 mg pa100 g
Almond Butter: 270 mg pa100 g
• Pistachios: 121 mg pa100 gramu

2. Mbeu

Kufanana nenzungu, mhodzi ihombe huru, sezvo ine yakakwirira mumiti yeprotein, mavhitaminzi, uye mamineral kutsigira mabasa ane hutano emuviri.

Vanamazvikokota vanokurudzira kuedza kugocha mhodzi dzechikafu pane kutenga mhodzi dzakakangwa nemunyu kubva kuchitoro chepamusoro kuti usadya yakawandisa kupfuura inokurudzirwa huwandu hwesodium.

Inogonawo kusaswa pamusoro pe saladhi, oatmeal, kana kunyange kuedza kuita chia pudding. Mbeu dzinotevera dzine huwandu hwakanaka hwe magnesium sezvinotevera:
• Mbeu dzeSesame: 351 mg pa100 gramu
• Mbeu dzeChia: 335 mg pa100 g
• Mbeu yesunflower: 129 mg pa100 gramu

3. Muriwo wemashizha

Mashizha mashizha chikamu chikuru chekudya kwakawanda. Miriwo ine mashizha matema ane magnesium yakawanda pane miriwo yakasvibira yakaita se lettuce, sezvinotevera:
• Sipinachi: 79 mg pa100 g
• Beet mashizha: 70 mg pa 100 g
• Kare: 47 mg pa100 g

4. Mbeu

Legumes dzinonyanya kuzivikanwa sesosi yakakura yemapuroteni emiriwo uyezve magnesium nemamwe mavhitamini nemamineral. Legumes inopa magnesium kumuviri zvichienderana nehuwandu hunotevera:
• Nyemba nhema: 180 mg pa 100 g
• Nyemba tsvuku dzetsvo: 164 mg pa100 gramu
• Edamame: 65 mg pa 100 g

5. Zviyo

Iyo USDA Dietary Guidelines ye2020-2025 inokurudzira macarbohydrates ane starch akadai sezviyo-pasta, mupunga kana chingwa mukudya.

Vanamazvikokota vanorayirawo kutsiva tositi chena nechingwa chezviyo nebhata re nut kwekudya kwemangwanani kwakapfuma-magnesium:
• Chingwa chezviyo: 76.6 mg pa100 g
• Rye chingwa: 40 mg pa 100 g
• Mupunga webrown: 39 mg pa100 g

6. Hove dzine mafuta

Hove dzine mafuta ihove huru ye polyunsaturated fatty acids pamwe nekupfuma muvhitamini nemamineral, senge magnesium. Vanamazvikokota vezvokudya zvinovaka muviri vanosimbisa kukosha kwekudya zvinenge zviviri zvehove dzine mafuta pavhiki:
• Salmon: 95 mg pa100 g
• Herring: 46 mg pa100 g
Sardines: 39 mg pa100 g

7. Dark Chocolate

Iyo yakasviba chokoreti, iyo yakapfuma mune magnesium. Iyo cocoa bhinzi imwe yezvisizvo nekuti haisi bhinzi kana legume, asi ichokwadi mbeu yeTheobroma cacao tree.
• 45-50% cocoa yakasimba: 146 mg pa 100 g
• 60-69% cocoa yakasimba: 176 mg pa 100 g
• 70-85% cocoa yakasimba: 228 mg pa 100 g

8. Avocado

Avocado ine 29 mg yemagnesium pa100 g, ine huremu hweavhareji hunosvika 170 g. Avocados azere nemafuta akanaka e-monounsaturated nemafuta e-polyunsaturated, ayo akanakirawo basa rehuropi.

Kuwedzera kufunga

Vamwe vanhu vanofanira kungwarira zvikuru kudzivisa mwero wakaderera we<em>magnesium mumuviri, anodaro Kristi Dean, nyanzvi yezvokudya, uye kungava kuti kudya zvokudya zvine magnesium kungasava kwakakwana.

“Vanhu vane chirwere cheCrohn’s disease kana kuti celiac disease, type 2 chirwere cheshuga, nevakwegura ndivo vari panjodzi huru yekushaikwa magnesium,” anowedzera kudaro.

Dean anonongedza kuti magnesium muchetura injodzi, asi njodzi yacho haisi muzvokudya, sezvo "Magnesium inowanikwa muchikafu haina kukuvadza uye haifanirwe kurambidzwa nekuti muviri wedu une nzira yekubvisa chero yakawandisa kuburikidza neitsvo. Asi zvekuwedzera zvinogona kukuvadza kana zvikatorwa nedosi isiriyo. ”