Ezona izondlo ezine ezibalulekileyo zokufumana i-magnesium?

itshokolethi emnyama

Itshokholethi emnyama iqulethe amanqanaba aphezulu e-magnesium.

iponyoponyo

I-avocado enye ephakathi iqulethe i-58 mg ye-magnesium, eyi-15% yexabiso lemihla ngemihla elicetyiswayo.

amandongomane

Amandongomane atyebile kwi magnesium, ngakumbi iialmonds, cashews, kunye ne Brazil nuts.Isitya esinye se cashews (28 grams) sine 82 mg ye magnesium, okanye i 20% yexabiso lemihla ngemihla elicetyiswayo.Amandongomane amaninzi anefiber kunye namafutha emonounsaturated.

iimbotyi

Usapho lwembotyi lubonwa njengokutya okutyebileyo ngezondlo ezininzi, kuquka nemagnesium.Ikomityi enye yeembotyi ezimnyama, umzekelo, inika i-120 mg yemagnesium, elingana ne-30% yexabiso lemihla ngemihla elicetyiswayo. , kwaye zingumthombo weprotheyini yemifuno.

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