Zvokudya zvakakwirira mu magnesium zvinosanganisira miriwo yakasvibira, nzungu, mhodzi, bhinzi, zviyo zvakakwana, makotapeya, yoghurt, mabhanana, michero yakaomeswa, chokoreti yakasviba, uye zvimwe zvekudya. Kudya kwezuva nezuva kwe magnesium ndeye 400 mg. Magnesium inokurumidza kuburitswa kunze kwemuviri nehuwandu hwakawandisa hweoxidizing calcium (inowanikwa mukati, toti, mukaka) apo vaviri vacho vachikwikwidza kutorwa nemuviri. Pane zvishoma zveiyi trace element munyama.
Rondedzero yezvikafu zvezvirimwa zvakakwirira mu magnesium
1. Kelp Kelp ine magnesium yakawanda kupfuura chero mimwe miriwo kana yegungwa: 780 mg pakushumira. Mukuwedzera, kelp yakapfuma kwazvo mu iodine, iyo inobatsira kune hutano hweprostate. Iri gungwa rine simba rekuchenesa rinoshamisa uye rinonhuhwirira segungwa, saka kelp inogona kushandiswa sechinotsiva hove mune vegan uye vegetarian mabikirwo. Kelp yakapfuma mumunyu wegungwa, iyo ndiyo inonyanya kuwanika magesium inozivikanwa. 2. Oats Oats akapfuma mu magnesium. Iyo zvakare yakanaka sosi yeprotein, fiber, uye potassium. 3. Almonds uye Cashews Maamanda ndeimwe yemhando dzenzungu dzine hutano; ndiko kunobva mapuroteni, vhitamini B6, potassium uye magnesium. Hafu yekapu yearumondi ine inenge 136 mg, iyo yakakwirira kune kare uye kunyange sipinashi. Macashews anewo huwandu hwakawanda hwe magnesium - zvakangofanana nemaarumondi - pamwe neB mavitamini nesimbi. 4. Kocoa Kocoa ine magnesium yakawanda kudarika michero yakawanda nemiriwo. Huwandu hwe magnesium mucocoa hunosiyana kubva pamhando kuenda kune brand. Mukuwedzera kune magnesium, cocoa yakapfuma mune iron, zinc uye ine huwandu hwakawanda hwefiber. Iine simba rinopesana nekuputika. 5. Mbeu Hemp, white chia (Spanish sage), nhanga, sunflower ndiyo yakanakisa masosi e magnesium muhushe hwe nzungu nembeu. Girazi rimwe remhodzi dzemanhanga rinopa muviri huwandu hwaunoda, uye zvipunu zvitatu zveprotein yembeu yehemp inopa makumi matanhatu muzana ehuwandu hwezuva nezuva. White chia nemhodzi dzesunflower dzinenge dzinenge gumi muzana yekukosha kwezuva nezuva.
Magnesium yemukati mune zvekudya
sipinachi mbishi Magnesium pa100g - 79mg (20% DV);
1 kapu mbishi (30g) - 24mg (6% DV);
1 kapu yakabikwa (180g) - 157mg (39% DV)
Mimwe miriwo yakapfuma mu magnesium
(% DV yekapu yega yega yakabikwa): beet chard (38%), kare (19%), turnip (11%). Nuts uye mbeu ye zucchini uye nhanga Magnesium pa100g - 534mg (134% DV);
1/2 mukombe (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Mamwe Nzungu neMbeu Yakapfuma muMagnesium:
(% DV pahafu yekapu yakabikwa): Mhodzi dzeSesame (63%), nzungu dzeBrazil (63%), maarmonds (48%), cashews (44% DV), pine nzungu (43%), nzungu (31%), pecans (17%), walnuts (16%). Nyemba uye lentils (soya beans) Magnesium pa100g - 86mg (22% DV);
1 kapu yakabikwa (172g) - 148mg (37% DV) Mamwe maruva ane magnesium yakawanda (% DV yekapu yega yega yakabikwa):
bhinzi chena (28%), French bhinzi (25%), green beans (23%), common beans (21%), chickpeas (garbanzo) (20%), lentils (18%).
zviyo zvese (mupunga mutsvuku): Magnesium pa100g - 44mg (11% DV);
1 kapu yakabikwa (195g) - 86mg (21% DV) Zvimwe zviyoakapfuma mu magnesium (% DV yekapu yega yega yakabikwa):
quinoa (30%), mapfunde (19%), bulgur (15%), buckwheat (13%), mupunga wemusango (13%), pasta yegorosi (11%), bhari (9%), oats (7%) .
Kuchengetedza Magnesium pa100g - 29mg (7% DV);
1 avocado (201g) - 58mg (15% DV);
1/2 kapu puree (115g) - 33mg (9% DV) Kazhinji, avocado yepakati ine macalorie 332, hafu yekapu yepureed avocado ine 184 macalorie. Yakaderera mafuta yogati Magnesium pa100g - 19mg (5% DV);
1 kapu (245g) - 47mg (12% DV) bananas Magnesium pa100g - 27mg (7% DV);
1 yepakati (118g) - 32mg (8% DV);
1 kapu (150g) - 41mg (10% DV)
maonde akaoma Magnesium pa100g - 68mg (17% DV);
1/2 mukombe (75) - 51mg (13% DV);
1 muonde (8g) - 5mg (1% DV) Mimwe michero yakaomeswayakapfuma mu magnesium:
(% DV pa 1/2 mukombe): prunes (11%), maapricots (10%), mazuva (8%), mazambiringa akaomeswa (7%). Chocolate tsvuku Magnesium pa100g - 327mg (82% DV);
1 chidimbu (29g) - 95mg (24% DV);
1 kapu chokoreti yakakangwa (132g) - 432mg (108% DV)