Magnesium inonyanya kukosha kune hutano hwemasero, uyezve, inotora chikamu mubasa reanopfuura mazana matatu biochemical mabasa emuviri. Nokuda kwesimba remapfupa uye hutano hwehutano hwemagetsi - iyi mineral inokosha. Isu tinopa kuti titarise akati wandei zvigadzirwa zvatakapihwa nemasikirwo uye zvakapfuma mu magnesium. 1. Muarumondi Chikamu chechina chemuarumondi chinopa 62 mg ye magnesium. Mukuwedzera, maarumondi anokurudzira immune system uye anovandudza hutano hwemaziso. Protein iri mumaarumondi inoita kuti unzwe wakaguta kwenguva yakareba. Wedzera maarumondi kumasaladhi ako emuriwo nekuanyika kutanga. 2. Sipinachi Sipinachi, semamwe magirini ane rima, ane magnesium. Girazi respinachi mbishi rinotipa 24 mg yemagnesium. Nekudaro, zvakakosha kuziva chiyero, sezvo sipinachi ine yakawanda sodium. 3. Mabhanana Bhanana rine 32mg yepakati nepakati rine magnesium. Idya muchero uyu wakaibva sechinhu chiri mu smoothie. 4. Bhinzi nhema Mugirazi yerudzi urwu rwebhinzi, unowana yakawanda se 120 mg ye magnesium kumuviri wako. Sezvo bhinzi isiri chikafu chiri nyore kugaya, zvinokurudzirwa kudzipedza mukati mezuva apo moto wekugaya unonyanya kushanda. 5. Mbeu dzemanhanga Kuwedzera kune magnesium, mhodzi dzenhanga ndiyo sosi yemafuta emonounsaturated ayo akakosha kune hutano hwemoyo. Mune rimwe girasi rembeu - 168 g ye magnesium. Wedzera ivo kumasaladhi kana kushandisa zvakakwana sechingwa.
2022-11-11