Magnesium ndi yofunika kwambiri pa thanzi la maselo, kuphatikizapo, amatenga nawo mbali mu ntchito zoposa mazana atatu zamoyo ntchito za thupi. Kuti mafupa akhale olimba komanso thanzi la dongosolo lamanjenje - mchere uwu ndi wofunikira. Timapereka kuti tiganizire zinthu zingapo zomwe tapatsidwa mwachilengedwe komanso kuchuluka kwa magnesium. 1. Mtengo wa amondi Kotala chikho cha amondi amapereka 62 mg wa magnesium. Kuphatikiza apo, amondi amathandizira chitetezo chamthupi komanso amawongolera maso. Mapuloteni omwe ali mu amondi amakupangitsani kumva kuti ndinu okhuta kwa nthawi yayitali. Onjezani ma almond ku saladi zanu zamasamba powaviika poyamba. 2. Sipinachi Sipinachi, monga masamba ena amtundu wakuda, ali ndi magnesium. Kapu ya sipinachi yaiwisi imatipatsa 24 mg ya magnesium. Komabe, ndikofunikira kudziwa muyeso, popeza sipinachi imakhala ndi sodium yambiri. 3. nthochi Nthochi ya 32mg yapakatikati imakhala ndi magnesium. Idyani chipatso ichi chakupsa ngati chopangira mu smoothie. 4. Nyemba zakuda Mu galasi la nyemba zamtundu uwu, mudzapeza 120 mg ya magnesium m'thupi lanu. Popeza nyemba si chakudya chosavuta kugayidwa, ndi bwino kuzidya masana pamene moto wa m'mimba umagwira ntchito kwambiri. 5. Mbeu za dzungu Kuphatikiza pa magnesium, mbewu za dzungu ndi magwero amafuta a monounsaturated omwe ndi ofunikira paumoyo wamtima. Mu kapu imodzi ya mbewu - 168 g ya magnesium. Onjezani ku saladi kapena mugwiritseni ntchito ngati chotupitsa.
2022-11-11