10 cov khoom noj uas yuav muab rau koj nrog magnesium

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Ceev faj nrog kev noj zaub mov kom zoo.

Vim li cas koj thiaj xav tau magnesium

Nws yog ib qho tseem ceeb ntawm Magnesium thiab koj txoj kev noj qab haus huv / Nourish / WebMD cov zaub mov uas koj lub cev tsis tuaj yeem nyob tsis muaj. Lus.

Magnesium yog tus neeg koom tes tseem ceeb hauv ntau dua 300 tshuaj lom neeg cov tshuaj tiv thaiv los ntawm cov metabolism tshwm sim. Nws muab kev txav mus los thiab kev ua haujlwm ntawm cov leeg. Ua tsaug rau nws, lub paj hlwb raug xa tawm ntawm lub hlwb mus rau ntau yam kabmob thiab cov ntaub so ntswg thiab rov ua dua. Hauv lub hlwb, txawm li cas los xij, ib yam nkaus.

Magnesium pab tswj lub plawv dhia thiab sib npaug ntawm cov ntshav qab zib. Tsis tas li ntawd, cov pob zeb hauv av tau koom ncaj qha rau hauv kev sib txuas ntawm cov protein thiab DNA, uas yog, nws pab lub cev kom rov zoo, tswj kev noj qab haus huv thiab cov hluas.

Qhov twg magnesium tuaj ntawm thiab ntau npaum li cas nws xav tau

Txawm hais tias muaj qhov tseem ceeb, peb lub cev tsis paub yuav ua li cas tsim magnesium ntawm nws tus kheej - peb tau txais los ntawm cov khoom noj. Cov poj niam 19 thiab laus dua xav tau Magnesium kom noj qab nyob zoo. Daim ntawv qhia tseeb rau cov kws kho mob / Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv / U. S. National Institute of Health 310 mg ntawm magnesium ib hnub (rau cov poj niam cev xeeb tub - txog 350 mg), txiv neej hnub nyoog qis dua 30 xyoo - 400 mg, tshaj 30 xyoo - 420 mg.

Lwm txoj hauv kev yog kom tau txais magnesium los ntawm multivitamin thiab tshuaj ntxiv. Txawm li cas los xij, hauv qhov no, muaj kev pheej hmoo ntawm overdoing nws. Ib qho ntxiv ntawm magnesium manifests nws tus kheej raws li xeev siab, mob plab, raws plab, thiab qee zaum, Magnesium thiab koj txoj kev noj qab haus huv / Nourish / WebMD tuaj yeem ua rau mob plawv thiab txawm tias mob plawv.

Yog li ntawd, tsis txhob noj cov tshuaj magnesium yog tias koj muaj:

• teeb meem plawv;
• raum tsis ua haujlwm;
• plab hnyuv obstruction;
• myasthenia gravis.

Kev noj zaub mov tsis tu ncua yog txoj hauv kev nyab xeeb dua kom tau txais koj cov magnesium noj txhua hnub. Txawm hais tias koj noj ntau cov zaub mov uas muaj cov zaub mov no, lub raum yuav ntws tawm ntau dhau los ntawm cov zis. Thiab koj yuav tsis muaj dab tsi tab sis muaj txiaj ntsig.

Cov zaub mov twg muaj magnesium ntau tshaj

1. Tsaus chocolate

Ib qho 100-gram bar muaj Cov Khoom Qab Zib, chocolate, tsaus, 70-85% cacao solids / NutritionData txog 200 mg ntawm magnesium - uas yog, tsawg kawg yog ib nrab ntawm cov lus pom zoo noj txhua hnub.

Chocolate kuj yog nplua nuj nyob rau hauv hlau, tooj liab, manganese thiab antioxidants - tshuaj uas tiv thaiv lub hlwb ntawm lub cev los ntawm kev puas tsuaj los ntawm dawb radicals. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov qhob noom xim kasfes, xaiv cov khoom uas muaj tsawg kawg yog 70% cocoa.

2. Avocado

Avocados, raw, tag nrho cov lag luam ntau yam / NutritionData magnesium 58 mg rau nruab nrab txiv hmab txiv ntoo (los yog li ntawm 30 mg ib 100 g) yog ib qho txiaj ntsig zoo heev. Tsis tas li ntawd, avocados muaj cov poov tshuaj, cov vitamins B, vitamin K thiab monounsaturated fats, uas muaj txiaj ntsig zoo rau cov hlab plawv.

Ib lub ncauj lus cais yog fiber ntau. Avocados tau dhau los nrog nws: 13 tawm ntawm 17 g ntawm carbohydrates ib nrab txiv hmab txiv ntoo yog cov noj qab haus huv. Fiber txhim kho kev zom zaub mov, pab txo cov ntshav qab zib kom tsawg, thiab ua kom koj xis nyob tom qab noj mov. Tag nrho cov no ua rau avocados tsis tsuas yog noj qab haus huv, tab sis kuj yog cov khoom noj khoom haus uas pab tswj qhov hnyav.

3. Ceev

Magnesium muaj nyob rau hauv yuav luag txhua hom txiv ntoo, tab sis almonds, cashews thiab Brazil txiv ntoo yog nplua nuj nyob rau hauv nws. Piv txwv li, 100 g ntawm cashews yuav muab rau koj lub cev nrog yuav luag 300 mg ntawm txiv ntseej, cashew ceev, raw / NutritionData ntxhia.

Tsis tas li ntawd, cov txiv ntoo feem ntau yog qhov zoo ntawm cov protein, tag nrho cov tib neeg noj qab haus huv fiber ntau thiab cov rog monounsaturated.

4. Cov txiv ntoo

Lentils, taum, chickpeas, peas, soybeans - xaiv ib yam ntawm cov khoom no: lawv tag nrho cov muaj tsawg kawg yog 30 mg ntawm magnesium ib 100 g. Tus yeej yog taum dub, 100 g ntawm uas muaj 70 mg ntawm taum, dub, mature noob, siav, boiled, tsis muaj ntsev / NutritionData tseem ceeb ntxhia.

5. Tofu

Soy tofu yog cov nqaij hloov pauv zoo vim nws muaj ntau cov protein. Tab sis nws kuj muaj ntau ntawm magnesium - 53 mg Tofu, ntxiv ruaj, npaj nrog nigari / NutritionData ib 100 gram pab. Tsis tas li ntawd lub npe nrov taum curd yog ib qho chaw dav ntawm calcium, hlau, manganese thiab selenium.

6. Quinoa

Nrov cereals muaj protein ntau dua li lwm yam cereal. Quinoa kuj muaj ntau cov hlau, folic acid (vitamin B9), tooj liab, manganese … Thiab, ntawm chav kawm, magnesium. Quinoa, tsis muaj roj ntxiv / FoodData Central / U. S. Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb: 64 mg rau 100 gram kev pabcuam ntawm cov porridge siav.

7. Cov ntses rog

Salmon, halibut, Atlantic mackerel, pollock tshwj xeeb tshaj yog nplua nuj nyob rau hauv magnesium. Piv txwv li, nyob rau hauv ib tug me me 100-gram daim ntawm pollock fillet ntawm ib tug tseem ceeb mineral, txog 30 mg Ntses, salmon, Atlantic, ua liaj ua teb, siav, qhuav tshav kub / NutritionData.

Tib qhov tom yuav muab rau koj 20 grams ntawm cov protein zoo, nrog rau cov koob tshuaj zoo ntawm potassium, selenium, B vitamins thiab tseem ceeb omega-3 fatty acids.

8. spinach

88 mg Spinach, siav, boiled, drained, tsis muaj ntsev / NutritionData magnesium rau txhua txhua 100 g ntawm spinach nyoos los yog siav (piv txwv li, raws li ib tug ncuav qab zib filling). Ib me ntsis me me, tab sis kuj tseem ceeb npaum li cas ntawm cov ntxhia muaj nyob rau hauv lwm cov nplooj ntsuab - cabbage, turnip zaub thiab mustard.

9. Tag nrho cov cereals, bran, whole grain qhob cij

Nplej, oats, barley, thiab pseudo-grain buckwheat kuj nplua nuj nyob rau hauv magnesium. Piv txwv li, buckwheat muaj ntau tshaj 230 mg ntawm Buckwheat / NutritionData ib 100 g. Thiab nyob rau hauv tag nrho cov hmoov nplej - txog 140 mg ntawm nplej hmoov, whole-grain / NutritionData rau tib qhov hnyav.

10. Txiv tsawb

Ib qho txiv tsawb loj uas hnyav tshaj 200 grams yuav muab rau koj lub cev nrog kwv yees li 60 mg ntawm Bananas, raw / NutritionData magnesium. Qhov no ua rau txiv tsawb tau yeej txiv hmab txiv ntoo rau cov ntxhia no.