10 Magnesium-Yakapfuma Kudya Izvo Zviri Super Hutano

Zvemukati

• 1. Rima Chocolate
• 2. Makotapeya
• 3. Nzungu
• 4. Mbesa
• 5. Tofu
• 6. Mbeu
• 7. Zviyo Zvese
• 8. Dzimwe Hove Dzine Mafuta
• 9. Mabhanana
• 10. Leafy Greens
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu.Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana iwe ukatenga chimwe chinhu kuburikidza nekubatanidza pane ino peji, isu tinogona kuwana diki komisheni. Izvi zvinoshanda sei.

Magnesium inonyanya kukosha mamineral.

Iyo inobatanidzwa mumazana emakemikari maitiro mumuviri wako uye inokubatsira iwe kuchengetedza hutano hwakanaka, asi vanhu vazhinji havasvike kunongedzo yekudya kwezuva nezuva (RDI) ye400 mg ().

Asi, iwe unogona nyore kusangana nezvinodiwa zvezuva nezuva nekudya chikafu chakakwira mu magnesium.

Heano gumi ane hutano chikafu ayo akakwirira mu magnesium.

1. Rima Chocolate

Chokoreti yakasviba ine hutano sezvo ichinaka.

Yakapfuma kwazvo mu magnesium, ine 64 mg mune 1-ounce (28-gramu) ichishumira - ndiyo 16% yeRDI (2).

Chokoreti yakasviba zvakare iri mune yakawanda simbi, mhangura uye manganese uye ine prebiotic fiber iyo inopa yako hutano gut mabhakitiriya ().

Uyezve, yakatakurwa nema antioxidants anobatsira. Izvi ndizvo zvinovaka muviri zvinokanganisa mahara radicals, ari mamorekuru anokuvadza anogona kukuvadza maseru ako uye kutungamira kuchirwere ().

Chokoreti yerima inonyanya kubatsira pahutano hwemwoyo, sezvo iine flavanols, ayo ane simba antioxidant makomputa anodzivirira "yakaipa" LDL cholesterol kubva mukusanganisa uye nekunamatira kumasero anonamira tsinga dzako (,).

Kuti uwane zvakanakisa zverima chokoreti mabhenefiti, sarudza chigadzirwa chine kanenge 70% cocoa solids. Chikamu chepamusoro chiri nani.

Tenga chokoreti yakasviba online.

Pfupiso
1-ounce (28-gramu) inoshumira chokoreti yakasviba
inopa 16% yeiyo RDI ye magnesium. Inobatsirawo ura nemoyo
hutano uye yakatakurwa nema antioxidants.

2. Makotapeya

Iyo avocado chibereko chinoshamisa zvine hutano uye inonaka sosi yemagesium. Imwe yepakati avocado inopa 58 mg ye magnesium, inova 15% yeiyo RDI (7).

Avocado zvakare akakwirira mu potassium, B mavhitaminzi uye vhitamini K. Uye kusiyana nemichero yakawanda, iwo ane mafuta mazhinji - kunyanya ane moyo-hutano monounsaturated mafuta.

Uye zvakare, avocados ndiyo sosi yakanaka kwazvo ye fiber. Muchokwadi, 13 yeiyo 17 magiramu e carbs muavocado anouya kubva ku fiber, ichiita kuti ive yakaderera kwazvo mune inogaya carbs.

Zvidzidzo zvakaratidza kuti kudya maavocado kunogona kudzikisa kuzvimba, kunatsiridza huwandu hwecholesterol uye kuwedzera manzwiro ekuzara mushure mekudya (,,).

Pfupiso
Aavocado wepakati anopa 15% yeiyo RDI ye
magnesium. Avocados inorwisa kuzvimba, inovandudza cholesterol mazinga, kuwedzera
kuzara uye zvakazara nezvimwe zvakawanda zvinovaka muviri.

3. Nzungu

Nutsu zvine utano uye zvinonaka.

Mhando dzenzungu dzakanyanya kukwirira mu magnesium dzinosanganisira maamondi, mashewu uye nzungu dzeBrazil.

Semuenzaniso, 1-ounce (28-gramu) inoshambadza yemashezi ine 82 mg yemagnesium, kana 20% yeiyo RDI (11).

Mazhinji nzungu zvakare anowanikwa akanaka fiber uye monounsaturated mafuta uye akaratidzirwa kusimudzira shuga yeropa uye cholesterol mazinga muvanhu vane chirwere cheshuga ().

Miti yeBrazil zvakare yakakwira zvakanyanya muSelenium. Muchokwadi, maviri chete eBrazil nzungu dzinopa zvinopfuura zana muzana yeiyo RDI yeiyi mineral ().

Pamusoro pezvo, nzungu dzinopesana nekuzvimba, dzinobatsira pahutano hwemwoyo uye dzinogona kudzikisira kudya kana dzichidyiwa senge tudyo (,,).

Bhurawuza sarudzo yemiti online.

Pfupiso
Mashese, maamondi nemaBrazil nzungu dzakakwira mukati
magnesium. Kushanda kumwe chete kwemashezi kunopa 20% yeiyo RDI.

4. Mbesa

Nyemba dzemhuri imhuri yezvirimwa zvine mukobvu unosanganisira nyemba, bhinzi, nyemba, pizi uye soya.

Ivo vakapfuma kwazvo mune zvakawanda zvinovaka muviri, kusanganisira magnesium.

Semuenzaniso, 1-mukombe unoshandira bhinzi nhema yakabikwa ine inoshamisa 120 mg ye magnesium, inova 30% yeiyo RDI (17).

Nyemba dzakawandisa mu potassium nesimbi uye sosi huru yeprotein yevanodya nyama ().

Nekuti mbesa dzakapfuma nefibre uye dzine yakaderera glycemic index (GI), dzinogona kudzikisa cholesterol, kuvandudza kudzora kweshuga muropa uye kudzikisa chirwere chemwoyo (())

Chigadzirwa chakaviriswa chesoya chinozivikanwa se natto chinonzi chakanakisa sosi yevhitamini K2, yakakosha kuhutano hwepfupa ().

Tenga nyemba pamhepo.

Pfupiso
Mbesa ndedzekudya zvine magnesium. Nekuti
semuenzaniso, 1-mukombe (170-gramu) inoshumirwa bhinzi nhema ine 30% yeiyo RDI.

5. Tofu

Tofu chikafu chinodyiwa mumidziyo yemuriwo nekuda kweprotein yayo yakawanda. Yakagadzirwa nekutsikirira mukaka wesoya mumanyoro machena machena, inozivikanwawo sembesa bhinzi.

3.5-ounce (100-gramu) inoshanda ine 53 mg ye magnesium, inova 13% yeiyo RDI (22).

Mumwe anoshanda anopawo gumi magiramu eprotini uye 10% kana kupfuura eiyo RDI yecalcium, iron, manganese uye selenium.

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti kudya tofu kunogona kuchengetedza maseru anonamira tsinga dzako uye kudzikisa njodzi yako yekenza yemudumbu (,).

Pfupiso
Kushumirwa kwetofu kunopa 13% yeiyo RDI ye
magnesium. Ichowo chitubu chakanaka cheprotein uye zvimwe zvinovaka muviri zvinovaka muviri.

6. Mbeu

Mbeu dzine hutano hwakasimba.

Zvakawanda - kusanganisira furakisi, manhanga uye chia mbeu - zvine huwandu hwakawanda hwemagesium.

Mbeu dzemanhanga dzinonyanya kunaka sosi, iine 150 mg mune 1-ounce (28-gramu) inoshumira (25).

Izvi zvinosvika pakukanda 37% yeiyo RDI.

Uye zvakare, mbeu dzakapfuma musimbi, monounsaturated mafuta uye omega-3 fatty acids.

Uyezve, iwo akakwirira zvakanyanya mu fiber. Muchokwadi, dzinenge dzese ma carbs mumbeu dzinobva kune fiber.

Iyo zvakare ine antioxidants, iyo inochengetedza ako maseru kubva kune anokuvadza emahara radicals inogadzirwa panguva yemetabolism (,).

Mafuta eflakisi akaratidzirwawo kudzikisa cholesterol uye anogona kunge aine bhenefiti pakurwisa kenza yemazamu (,).

Tsvaga furakisi, manhanga, uye chia mbeu online.

Pfupiso
Mbeu zhinji dzakapfuma mu magnesium. A-ounce
(28-gramu) kushumirwa kwemanhanga mbeu ine inoshamisa 37% yeiyo RDI.

7. Zviyo Zvese

Zviyo zvinosanganisira gorosi, oats nebhari, pamwe nemanyepo ezvebhakkwheat uye quinoa.

Mbeu dzese dzakanakisa sosi yezvakawanda zvinovaka muviri, zvinosanganisira magnesium.

1-ounce (28-gramu) inoshambirwa neyakaomeswa buckwheat ine 65 mg ye magnesium, inova 16% yeRDI (30).

Mbeu dzakawanda dzakazara zvakare dzakakwira mumaB mavitamini, selenium, manganese uye faibha.

Muzvidzidzo zvinodzorwa, zviyo zvakakwana zvakaratidzirwa kudzikisa kuzvimba uye kudzikisa chirwere chemoyo njodzi (,).

Pseudocereals senge buckwheat uye quinoa akakwirira mumapuroteni uye antioxidants kupfuura echinyakare zviyo zvakaita sezviyo uye gorosi (,).

Uyezve, havana guten, saka vanhu vane chirwere chechiliac kana kunzwisisika kweguteni vanogona kunakidzwa nazvo, zvakare.

Tenga buckwheat uye quinoa pamhepo.

Pfupiso
Mbeu dzese dzakakwira mune zvakawanda zvinovaka muviri. A
1-ounce (28-gramu) kushumirwa kweyakaomeswa buckwheat inopa 16% yeiyo RDI ye
magnesium.

8. Dzimwe Hove Dzine Mafuta

Hove, kunyanya hove ine mafuta, inovaka muviri zvisingaite.

Mhando dzakawanda dzehove dzakakwirira mu magnesium, kusanganisira salmon, mackerel uye halibut.

Hafu yefillet (178 gramu) yemasalmon mapakeji 53 mg yemagnesium, inova 13% yeRDI (35).

Inopawo inoshamisa 39 gramu yemhando yepamusoro mapuroteni.

Uye zvakare, hove dzakapfuma mu potassium, selenium, B mavitamini uye nezvimwe zvakasiyana zvinovaka muviri.

Kudya kwakanyanya kwehove dzakakora kwakabatanidzwa nenjodzi yakadzikira yezvirwere zvakawanda zvisingaperi, kunyanya chirwere chemwoyo (,,,).

Aya mabhenefiti akafanirwa neakakwira huwandu hwe omega-3 fatty acids.

Pfupiso
Hove yakakora ine hutano hwakasiyana uye a
sosi huru yemagnesium uye nezvimwe zvinovaka muviri. Hafu yefillet yesalmoni inopa
13% yeiyo RDI yemagnesium.

9. Mabhanana

Bhanana ndeimwe yemichero inozivikanwa kwazvo pasirese.

Ivo vanozivikanwa zvakanyanya neyavo yakakwira potassium yezvinhu, izvo zvinogona kudzikisa BP uye zvakabatanidzwa kune yakaderedzwa njodzi yehosha yemwoyo ().

Asi ivowo vakapfuma mu magnesium - rimwe bhanana hombe mapakeji 37 mg, kana 9% yeiyo RDI (41).

Uye zvakare, mabhanana anopa vhitamini C, vitamini B6, manganese uye fiber.

Mabhanana akaibva akakwirira mushuga uye ma carbs kupfuura mimwe michero, saka anogona kunge asiri akakodzera kune vanhu vane chirwere cheshuga.

Zvisinei, chikamu chakakura chema carbs mumabhanana asina kuibva chinodzivirira starch, chisingakwidziridzike uye kupinza.

Anodzivisa starch anogona kudzikisa huwandu hweshuga yeropa, kudzikisa kuzvimba uye kugadzirisa hutano hwematumbo (,).

Pfupiso
Bhanana sosi yakanaka yezvakawanda
zvinovaka muviri. Rimwe bhanana hombe rine 9% yeiyo RDI ye magnesium.

10. Leafy Greens

Mashizha ane mashizha ane hutano hwakanyanya, uye mazhinji akatakurwa ne magnesium.

Greens ane akakosha huwandu hwemagesium anosanganisira kare, sipinashi, collard magidhi, turnip magidhi uye masardard magidhi.

Semuenzaniso, 1-mukombe unoshumira sipinashi yakabikwa ine 157 mg ye magnesium, kana 39% yeiyo RDI (44).

Uye zvakare, iwo sosi yakanaka kwazvo yezvakakwana zvinovaka muviri, zvinosanganisira iron, manganese uye mavhitaminzi A, C naK.

Mashizha mashizha anewo zvakawanda zvinobatsira zvinomera zvemiti, izvo zvinobatsira kuchengetedza ako maseru kubva kukuvara uye kunogona kudzora kenza njodzi (,,).

Pfupiso
Mashizha mashizha ane chitubu chakanaka chevakawanda
zvinovaka muviri, kusanganisira magnesium. 1-mukombe (180-gramu) inoshumira nespinashi yakabikwa
inopa inoshamisa 39% yeiyo RDI.

Icho Chinokosha

Magnesium chinhu chakakosha chicherwa chaungave usiri kuwana chakaringana nacho.

Nekutenda, zvekudya zvakawanda zvinonaka zvinokupa iyo magnesium yese yaunoda.

Ita shuwa yekudya chakaringana chikafu uye kukwira kutora kwako kwezvikafu zvakanyorwa pamusoro kuchengetedza hutano hwako hwakasimba uye muviri wako uchigutsikana.