Zakudya zokhala ndi magnesium zimaphatikizapo masamba obiriwira, mtedza, mbewu, nyemba, mbewu zonse, mapeyala, yogati, nthochi, zipatso zouma, chokoleti chakuda, ndi zakudya zina. Mlingo watsiku ndi tsiku wa magnesium ndi 400 mg. Magnesium imatulutsidwa mwachangu m'thupi chifukwa cha kuchuluka kwa oxidizing calcium (yomwe imapezeka, tinene, mkaka) pamene awiriwa amapikisana kuti amwedwe ndi thupi. Pali zochepa kwambiri za izi mu nyama.
Mndandanda wa zakudya zamasamba zomwe zili ndi magnesium
1. Kelp Kelp imakhala ndi magnesium yambiri kuposa masamba ena aliwonse kapena zam'nyanja: 780 mg pa kutumikira. Kuonjezera apo, kelp imakhala ndi ayodini wambiri, yomwe imapindulitsa pa thanzi la prostate. Mphepete mwa nyanjayi imakhala ndi mphamvu yoyeretsa yodabwitsa komanso imanunkhira ngati nyanja, kotero kelp ikhoza kugwiritsidwa ntchito m'malo mwa nsomba mu maphikidwe a vegan ndi zamasamba. Kelp imakhala ndi mchere wambiri wa m'nyanja, womwe ndi magwero ambiri a magnesium omwe amadziwika. 2. Utsi Oats ali ndi magnesium yambiri. Komanso ndi gwero labwino kwambiri la mapuloteni, fiber, ndi potaziyamu. 3. Maamondi ndi Cashews Ma amondi ndi amodzi mwa mitundu yabwino kwambiri ya mtedza; ndi gwero la mapuloteni, vitamini B6, potaziyamu ndi magnesium. Kapu imodzi ya amondi imakhala ndi pafupifupi 136 mg, yomwe ili yoposa kale komanso sipinachi. Cashews imakhalanso ndi magnesium yambiri - yofanana ndi amondi - komanso mavitamini a B ndi chitsulo. 4. Koko Cocoa imakhala ndi magnesium yambiri kuposa zipatso ndi ndiwo zamasamba. Kuchuluka kwa magnesium mu cocoa kumasiyanasiyana kutengera mtundu. Kuphatikiza pa magnesium, cocoa imakhala ndi chitsulo, zinc ndipo imakhala ndi fiber yambiri. Lili ndi mphamvu zoletsa kutupa. 5. Mbewu Hemp, white chia (Spanish sage), dzungu, mpendadzuwa ndiye magwero abwino kwambiri a magnesium mu ufumu wa mtedza ndi mbewu. Galasi limodzi la mbewu za dzungu limapereka thupi ndi kuchuluka komwe limafunikira, ndipo supuni zitatu za mapuloteni a mbewu ya hemp zimapereka makumi asanu ndi limodzi pa zana la mtengo watsiku ndi tsiku. Mbeu zoyera za chia ndi mpendadzuwa zili ndi pafupifupi teni peresenti ya mtengo watsiku ndi tsiku.
Magnesium mu zakudya
sipinachi yaiwisi Magnesium pa 100g - 79mg (20% DV);
1 chikho yaiwisi (30g) - 24mg (6% DV);
1 chikho chophika (180g) - 157mg (39% DV)
Zakudya zina zokhala ndi magnesium
(% DV pa kapu iliyonse yophikidwa): beet chard (38%), kale (19%), mpiru (11%). Mtedza ndi mbewu za zukini ndi dzungu Magnesium pa 100g - 534mg (134% DV);
1/2 chikho (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Mtedza ndi Mbewu Zina Zolemera mu Magnesium:
(% DV pa theka la kapu yophikidwa): Njere za Sesame (63%), mtedza waku Brazil (63%), ma almond (48%), ma cashews (44% DV), mtedza wa pine (43%), mtedza (31%), ma pecans (17%), mtedza (16%). Nyemba ndi mphodza (soya) Magnesium pa 100g - 86mg (22% DV);
1 chikho chophika (172g) - 148mg (37% DV) Zakudya zina zokhala ndi magnesium (% DV pa kapu iliyonse yophikidwa):
nyemba zoyera (28%), nyemba za ku France (25%), nyemba zobiriwira (23%), nyemba wamba (21%), nandolo (garbanzo) (20%), mphodza (18%).
mbewu zonse (mpunga wa bulauni): Magnesium pa 100g - 44mg (11% DV);
1 chikho chophika (195g) - 86mg (21% DV) Njere zina zonsewolemera mu magnesium (% DV pa kapu iliyonse yophikidwa):
quinoa (30%), mapira (19%), bulgur (15%), buckwheat (13%), mpunga wakuthengo (13%), pasitala wathunthu watirigu (11%), balere (9%), oats (7%) .
Peyala Magnesium pa 100g - 29mg (7% DV);
1 avocado (201g) - 58mg (15% DV);
1/2 kapu puree (115g) - 33mg (9% DV) Nthawi zambiri, mapeyala apakati amakhala ndi zopatsa mphamvu 332, theka la chikho cha mapeyala oyeretsedwa amakhala ndi zopatsa mphamvu 184. Yogurt yopanda mafuta ochepa Magnesium pa 100g - 19mg (5% DV);
1 chikho (245g) - 47mg (12% DV) nthochi Magnesium pa 100g - 27mg (7% DV);
1 sing'anga (118g) - 32mg (8% DV);
1 chikho (150g) - 41mg (10% DV)
nkhuyu zouma Magnesium pa 100g - 68mg (17% DV);
1/2 chikho (75) - 51mg (13% DV);
1 mkuyu (8g) - 5mg (1% DV) Zipatso zina zoumaolemera mu magnesium:
(% DV pa 1/2 chikho): prunes (11%), ma apricots (10%), madeti (8%), zoumba (7%). Chokoleti cha mdima Magnesium pa 100g - 327mg (82% DV);
1 chidutswa (29g) - 95mg (24% DV);
1 chikho chodulidwa chokoleti (132g) - 432mg (108% DV)