1 - Muviri Wako Unoda Magnesium
Magnesium ndiyo inoshandiswa mune zvimwe zvinhu zvakawanda, zvinosanganisira muscle uye mushupiti (kusanganisira mwoyo wako musumbu), kubudisa simba, utano hwehutano hwakanaka, uye utano hwepafu. Kunyanya kufarira kune isu isu nemabasa anonetsa kana kuti kunetseka kurara, magnesium inofanirwawo kunatsiridza kukonzerwa kweropa, kushushikana kwemazinga, uye kurara kwehutano.
Varume vanoda 400 milligrams pazuva uye vakadzi vanoda vanoda madhirigiramu 300 pazuva, asi maererano nekuongorora, vanhu vazhinji vanodya zvishoma pane izvo zvinoridzirwa zviyero.
Iwe unogona kuwedzera kukura kwako kwemagetsi kuburikidza nokutora zvokudya zvekudya zvakakwana kana kudya zviyo zvakasimbiswa, asi flip kuburikidza neshizhaji kuti uwane zvokudya zvatinoda zvinowanzokwirira zvakakura mu magnesium
2 - Yakagadzirwa Squash
Acorn squash inonyatsozivikanwa nokuda kwehuwandu hwayo ye vitamini A, asiwo inzvimbo yakanaka yemaminerari akadai semagesium, potassium, uye calcium. Zvechokwadi, imwe kapu yekodashi cubash ine makirogiramu 88 e potassium.
3 - Amamondi
Amamondi ndeyemhando yakanaka yemaminerari kusanganisira magnesium. Rimwe-ounce rinoshumira maarondi makumi maviri nemaviri rine makirogiramu 77 emu magnesium. Ichowo chinyorwa chakanaka cheB-yakanyanya mavitamini, vitamin E, uye mafuta anopa utano hwakanaka.
4 - Artichokes
Artichokes yakaderera mumakirori uye yakakosha mune zvinovaka muviri, kusanganisira magnesium. Imwe yeruzhinji inonzi artichoke ine mamiriyoni 77 emagetsi, pamwe chete ne-fiber yakawanda, potassium, uye B-complex vitamini.
5 - Kutaura
Zvinyorwa zvinonyanya kuzivikanwa nekuva mupfumi wakawanda we monounsaturated mafuta acids, akafanana nemafuta emuorivhi. Asi iwowo maitiro akanaka emuvhithamini uye minerals. Rimwe avocado ine magiroamu anenge anenge 60, uye yakawanda ye potassium, B-complex vitamini, vitamin K, uye fiber.
6 - Beet uye Beet Greens
Usarasa zvigwenga paunotenga bhete idzva. Iyo miriwo yakafuma mune mavitamini akawanda nemaminerari, kusanganisira mavitamini A uye C, iron, calcium uye magnesium. Imwe mukombe webeet yakabikwa yakagadzirwa nemamiriyoni zana emagesium. Beet haisi mhuka yakaipa ine makirogiramu anenge makumi maviri pamapu.
7 - Nyuchi Dzvuku
Nyemba nyuchi dzinonyatsozivikanwa nekuda kwehutachiwana hwehutachiwana, asi dzakakonzerwa nemavitamini nemaminera zvakare. Imwe kapu yebhandi yakacheka yakagadzirwa ine mamiriyoni 120 emagesium, pamwe chete nematare akawanda, potasium, calcium, uye mavhitamini akawanda anonzi B.
8 - Brazil Nuts
Mazamu eBrazil akafuma mu magnesium - rimwe rinoshandiswa nutsitsi matanhatu rine mamiriyoni 107. Kushumira kwakadaro kunewo zvakawanda zvemafuta zvakagadziriswa uye senienium dzakawanda dzinoshanda se antioxidant kudzivirira masero mumuviri wako.
9 - Brown Rice
Murairi weBruce wakanaka kune B-yakawanda mavitamini uye akawanda emaminera, kusanganisira 84 milligrams emagesium pamukombe wemupunga wakagadzirwa. Ichowo chitubu chakanaka che fiber, zinc, uye potassium.
10 - Cashews
Masheji imwe imwe michero yakazara mu magnesium. Rimwe chete remakwenzi rine 83 milligrams emagesium, pamwe nekuwanda kwesimbi, potasium, zinc, vitamini K uye mavhithamini akawanda B-complex.
11 - Edhamamu
Edamamu mudiki ma soybeya akagadzirirwa uye anoshandiswa muvhara. Izvo zvinokonzera zvakanakisa zvemagesium uye nezvimwe zvinokonzera. Imwe mukombe wedamamu ine makirogiramu 99 emu magnesium, pamwe chete nekakawanda keccium, iron, potasium, uye fiber.
12 - Lima Nhamba
Lima nyemba ndeye inonaka inokonzera magnesium nezvimwe zvinokonzera. Imwe kapu yemafuta yakabikwa yakagadzirwa nemamiriyoni 81 emu magnesium. Iyo inewo yakawanda yesimbi, potasium, fiber, yakawanda B-yakawanda mavitamini, uye mapuroteni.
13 - Pea
Peas haisi kusanganiswa pane dzakawanda zvekudya zvine utano, izvo zvinonyadzisa nekuti zvakakunakira iwe. Imwe kapu yemaperesi yakabikwa ane makirogiramu makumi matanhatu emagesium, pamwe nesimbi yakawanda, potassium, zinc, B-complex vitamini uye vitamini A.
14 - Mbatata
Imwe mbatata yakakura yakabikwa pamwe neganda rakanyatsoputika (anenge masendimita masendimita pakureba) ine 84 milligrams yemagesium. Iyo inewo yakawanda ye potassium uye yakanaka yakanaka yevhitamini C, yakawanda B-yakawanda mavitamini, uye simbi.
15 - Pumpkin Mbeu
Mbeu yepumpkin inoita mabiko ane utano uye anonaka. Imwechete yepukamu mbeu ine 156 milligrams yemagesium, pamwe neB-complex complex mavitamini, potassium, iron, uye omega-3 fatty acids.
16 - Quinoa
Quinoa inongova yakanakisisa yezvibereko zvekudya zviyo. Imwe kapu yequinoa ine magirogiramu 118 emu magnesium, pamwe neproteine yakawanda, potasium, fiber, B-complex mavitamini nemafuta anokwana polyunsaturated.
17 - Sipinaki
Sipinachi yakakonzerwa nemhando dzose dzemaminera, kusanganisira magnesium. Rimwe kapu yeminopinashi yakasviba ine 24 milligrams ye magnesium - iyo isiri yakaipa - asi sipinashi yakabikwa ine 157 milligrams ye magnesium. Sipinachi inewo yakawanda ye calcium, potasium, zinc, iron, uye zvakawanda zvevitamini A uye K.
18 - Swiss Chard
Swiss chard inowanikwa mune dzakawanda zvemaminerari ekudya. Imwe mukombe weSwitzerland chard yakabikwa ine 150 milligrams ye magnesium, uyewo yakawanda ye calcium, iron, uye potassium. Chard inobatsirawo fibre uye vitamini C uye yakanakisisa inopa mavitamini A uye K.
Sources:
National Institute of Health, Office of Dietary Supplements, "Magnesium Fact Sheet for Professional Professionals."
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Zvekurima, National Nutrient Database ye Standard Reference Release 28.