Mankhwala a magnesium muzakudya (tebulo)

Magome awa amavomerezedwa ndi avareji ya kufunika kwa magnesium tsiku lililonse ndi ofanana ndi 400 mg Gawo "Peresenti yofunikira tsiku ndi tsiku" likuwonetsa kuchuluka kwa magalamu 100 a mankhwalawa kukhutiritsa zosowa za anthu za magnesium tsiku lililonse

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CHAKUDYA CHAKWAMWAMBA MU MAGNESIUM:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Sesame	540 mg	135%
Tirigu chimanga	448 mg	112%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	317 mg	79%
Madzi	270 mg	68%
Buckwheat (tirigu)	258 mg	65%
Mtedza wa pine	251 mg	63%
Ufa wa buckwheat	251 mg	63%
Oat chinangwa	235 mg	59%
Amondi	234 mg	59%
Soya (tirigu)	226 mg	57%
Buckwheat (osagwedezeka)	200 mg	50%
Nkhuta	182 mg	46%
Mpendadzuwa wa mpendadzuwa	178 mg	45%
Mash	174 mg	44%
Nyanja	170 mg	43%
Mkaka unadulidwa	160 mg	40%
Nkhono	160 mg	40%
Buckwheat (mapiko)	150 mg	38%
Balere (tirigu)	150 mg	38%
Mkaka wouma 15%	139 mg	35%
Oats (tirigu)	135 mg	34%
Chokoleti	133 mg	33%
Caviar wofiira wofiira	129 mg	32%
Oat flakes "Hercules"	129 mg	32%
Chikapu	126 mg	32%
Pistachios	121 mg	30%
Walnut	120 mg	30%
Rye (tirigu)	120 mg	30%

Onani mndandanda wathunthu wazogulitsa

Zomwe zili ndi magnesium mu mtedza ndi mbewu:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nkhuta	182 mg	46%
Walnut	120 mg	30%
Acorns, zouma	82 mg	21%
Mtedza wa pine	251 mg	63%
Madzi	270 mg	68%
Sesame	540 mg	135%
Amondi	234 mg	59%
Mbeu za mpendadzuwa (mbewu za mpendadzuwa)	317 mg	79%
Pistachios	121 mg	30%
Nkhono	160 mg	40%

Zomwe zili mu magnesium mu chimanga, phala ndi phala:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Nandolo (zotetezedwa)	88 mg	22%
Nandolo zobiriwira (zatsopano)	38 mg	10%
Buckwheat (tirigu)	258 mg	65%
Buckwheat (mapiko)	150 mg	38%
Buckwheat (osagwedezeka)	200 mg	50%
Mbewu zikung'amba	30 mg	8%
semolina	18 mg	5%
Magalasi	116 mg	29%
Ngale ya barele	40 mg	10%
Tirigu groats	60 mg	15%
Mapiko amatsekemera mapira (opukutidwa)	83 mg	21%
Mpunga	50 mg	13%
Balere groats	50 mg	13%
Chimanga chotsekemera	37 mg	9%
Macaroni kuchokera ku ufa wa kalasi imodzi	45 mg	11%
Pasitala wa ufa V / s	76 mg	19%
Mash	174 mg	44%
Ufa wa buckwheat	251 mg	63%
Ufa wa chimanga	30 mg	8%
Ufa wa oat	110 mg	28%
Ufa wa oat (oatmeal)	111 mg	28%
Tirigu ufa wa 1 grade	44 mg	11%
Ufa wa tirigu kalasi yachiwiri	73 mg	18%
Ufa	16 mg	4%
Zithunzi Wallpaper	94 mg	24%
Mpunga wa rye	60 mg	15%
Rye ufa wonse	75 mg	19%
Mpunga wa rye unafesa	25 mg	6%
Mpunga	30 mg	8%
Chikapu	126 mg	32%
Oats (tirigu)	135 mg	34%
Oat chinangwa	235 mg	59%
Tirigu chimanga	448 mg	112%
Tirigu (tirigu, mitundu yofewa)	108 mg	27%
Tirigu (tirigu, kalasi yovuta)	114 mg	29%
Mpunga (tirigu)	116 mg	29%
Rye (tirigu)	120 mg	30%
Soya (tirigu)	226 mg	57%
Nyemba (tirigu)	103 mg	26%
Nyemba (nyemba)	26 mg	7%
Oat flakes "Hercules"	129 mg	32%
Mphodza (tirigu)	80 mg	20%
Balere (tirigu)	150 mg	38%

Zakudya za magnesium mu zipatso ndi zipatso:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Apurikoti	8 mg	2%
Peyala	29 mg	7%
Khumi ndi chisanu	14 mg	4%
maula	21 mg	5%
chinanazi	11 mg	3%
lalanje	13 mg	3%
Chivwende	12 mg	3%
Nthochi	42 mg	11%
Cranberries	7 mg	2%
Mphesa	17 mg	4%
tcheri	26 mg	7%
blueberries	7 mg	2%
Chipatso champhesa	10 mg	3%
Peyala	12 mg	3%
Durian	30 mg	8%
Vwende	13 mg	3%
BlackBerry	29 mg	7%
Froberries	18 mg	5%
Nkhuyu zatsopano	17 mg	4%
kiwi	25 mg	6%
Kiranberi	15 mg	4%
Jamu	9 mg	2%
Mandimu	12 mg	3%
Rasipiberi	22 mg	6%
wamango	10 mg	3%
m'Chimandarini	11 mg	3%
Mabulosi akutchire	29 mg	7%
Nectarine	9 mg	2%
Nyanja buckthorn	30 mg	8%
papaya	21 mg	5%
pichesi	16 mg	4%
Pomelo	6 mg	2%
Rowan wofiira	33 mg	8%
Aronia Pa	14 mg	4%
kukhetsa	9 mg	2%
Ma currants oyera	9 mg	2%
Ma currants ofiira	17 mg	4%
Ma currants akuda	31 mg	8%
feijoa	9 mg	2%
Persimmon	56 mg	14%
tcheri	24 mg	6%
blueberries	6 mg	2%
misozi	8 mg	2%
Maapulo	9 mg	2%

Zakudya za magnesium m'masamba ndi zitsamba:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Basil (wobiriwira)	64 mg	16%
Biringanya	9 mg	2%
Rutabaga	14 mg	4%
Ginger (mizu)	43 mg	11%
Zukini	9 mg	2%
Kabichi	16 mg	4%
Burokoli	21 mg	5%
Brussels zikumera	40 mg	10%
Kohlrabi	30 mg	8%
Kabichi, chofiira,	16 mg	4%
Kabichi	13 mg	3%
Makapu a Savoy	9 mg	2%
Kolifulawa	17 mg	4%
Mbatata	23 mg	6%
Cilantro (wobiriwira)	26 mg	7%
Cress (amadyera)	38 mg	10%
Masamba a Dandelion (amadyera)	36 mg	9%
Anyezi wobiriwira (cholembera)	18 mg	5%
Liki	10 mg	3%
Anyezi	14 mg	4%
Kaloti	38 mg	10%
Nyanja	170 mg	43%
Mkhaka	14 mg	4%
Kutali	34 mg	9%
Parsnip (muzu)	22 mg	6%
Tsabola wokoma (Chibugariya)	7 mg	2%
Parsley (wobiriwira)	85 mg	21%
Parsley (muzu)	22 mg	6%
Phwetekere (phwetekere)	20 mg	5%
Rhubarb (amadyera)	17 mg	4%
Radishes	13 mg	3%
Radishi wakuda	22 mg	6%
Turnips	17 mg	4%
Letesi (amadyera)	40 mg	10%
Beets	22 mg	6%
Selari (wobiriwira)	50 mg	13%
Selari (muzu)	33 mg	8%
Katsitsumzukwa (chobiriwira)	20 mg	5%
Atitchoku ku Yerusalemu	12 mg	3%
Dzungu	14 mg	4%
Katsabola (amadyera)	70 mg	18%
Horseradish (muzu)	36 mg	9%
Adyo	30 mg	8%
Sipinachi (amadyera)	82 mg	21%
Sorrel (amadyera)	85 mg	21%

Mavitamini a zipatso zouma:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Peyala zouma	66 mg	17%
mphesa	42 mg	11%
Nkhuyu zouma	59 mg	15%
Ma apurikoti owuma	105 mg	26%
Pichesi zouma	92 mg	23%
Apricots	109 mg	27%
madeti	69 mg	17%
nthuza	102 mg	26%
Maapulo zouma	30 mg	8%

Mavitamini a bowa:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Bowa wa oyisitara	18 mg	5%
Ginger wa bowa	8 mg	2%
Morel bowa	19 mg	5%
Bowa loyera	15 mg	4%
Bowa loyera, zouma	102 mg	26%
Chanterelle bowa	7 mg	2%
Bowa bowa	20 mg	5%
Bowa boletus	15 mg	4%
Bowa limafuna bowa	16 mg	4%
Bowa Russula	11 mg	3%
bowa	15 mg	4%
Bowa la Shiitake	20 mg	5%

Zakudya za magnesium mu nyama, nsomba ndi nsomba:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Roach	25 mg	6%
Salimoni	30 mg	8%
Caviar wofiira wofiira	129 mg	32%
POLCK ROE	35 mg	9%
Caviar wakuda granular	37 mg	9%
Sikwidi	90 mg	23%
Fulonda	35 mg	9%
Chibwenzi	30 mg	8%
Kutulutsa Baltic	35 mg	9%
Caspian pansi	35 mg	9%
Shirimpi	50 mg	13%
Bream	30 mg	8%
Salmon Atlantic (nsomba)	25 mg	6%
Mamazelo	30 mg	8%
Pollock	55 mg	14%
capelin	30 mg	8%
Nyama (mwanawankhosa)	20 mg	5%
Nyama (ng'ombe)	22 mg	6%
Nyama (Turkey)	19 mg	5%
Nyama (kalulu)	25 mg	6%
Nyama (nkhuku)	18 mg	5%
Nyama (mafuta a nkhumba)	20 mg	5%
Nyama (nyama ya nkhumba)	24 mg	6%
Nyama (nkhuku zopangira nyama)	19 mg	5%
Cod	40 mg	10%
Gulu	60 mg	15%
Mtsinje wa Perch	30 mg	8%
Nsombazi	75 mg	19%
Nsomba yam'nyanja yamchere	60 mg	15%
Ng'ombe ya chiwindi	18 mg	5%
Haddock	35 mg	9%
Ng'ombe ya impso	18 mg	5%
Mtsinje wa Cancer	25 mg	6%
carp	25 mg	6%
hering'i	20 mg	5%
Herring mafuta	30 mg	8%
Herring wotsamira	30 mg	8%
Hering srednebelaya	40 mg	10%
Nsomba ya makerele	50 mg	13%
Som	20 mg	5%
Nsomba ya makerele	40 mg	10%
sudak	25 mg	6%
Cod	30 mg	8%
Tuna	30 mg	8%
Zikodzo	30 mg	8%
oyisitara	40 mg	10%
Kumbuyo	35 mg	9%
Pike	35 mg	9%

Zomwe zili ndi magnesium muzakudya zamkaka:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mkaka wa Acidophilus 1%	15 mg	4%
Acidophilus 3,2%	15 mg	4%
Acidophilus mpaka 3.2% wokoma	15 mg	4%
Acidophilus mafuta ochepa	15 mg	4%
Tchizi (kuchokera mkaka wa ng'ombe)	24 mg	6%
Ma varenets ndi 2.5%	16 mg	4%
Yogurt 1.5%	15 mg	4%
Yogurt 1.5% zipatso	13 mg	3%
Yogurt 3,2%	15 mg	4%
Yogurt 3,2% lokoma	14 mg	4%
Yogurt 6%	14 mg	4%
Yogurt 6% lokoma	14 mg	4%
1% yoghurt	14 mg	4%
Kefir 2.5%	14 mg	4%
Kefir 3.2%	14 mg	4%
Kefir ya mafuta ochepa	15 mg	4%
Koumiss (kuchokera mkaka wa Mare)	25 mg	6%
Mkaka wa Mare wonenepa kwambiri (kuchokera mkaka wa ng'ombe)	14 mg	4%
Kuchuluka kwa mafuta ndi 16.5% yamafuta	23 mg	6%
Mkaka 1,5%	14 mg	4%
Mkaka 2,5%	14 mg	4%
Mkaka 3.2%	14 mg	4%
Mkaka 3,5%	14 mg	4%
Mkaka wa mbuzi	14 mg	4%
Mkaka wopanda mafuta	15 mg	4%
Mkaka wokhazikika ndi shuga 5%	34 mg	9%
Mkaka wokhazikika ndi shuga 8,5%	34 mg	9%
Mkaka wokhazikika ndi shuga wochepa mafuta	34 mg	9%
Mkaka wouma 15%	139 mg	35%
Mkaka ufa 25%	119 mg	30%
Mkaka unadulidwa	160 mg	40%
Ayisi kirimu	21 mg	5%
Ice cream sundae	22 mg	6%
Chitsamba	18 mg	5%
Yogurt 1%	16 mg	4%
Yogurt 2.5% ya	16 mg	4%
Yogurt 3,2%	16 mg	4%
Yogurt mafuta ochepa	15 mg	4%
Zowonjezera 1%	14 mg	4%
Zowonjezera 2,5%	14 mg	4%
Zowonjezera 4%	14 mg	4%
Mkaka wophika wowotcha 6%	14 mg	4%
Kirimu 10%	10 mg	3%
Kirimu 20%	8 mg	2%
Kirimu 25%	8 mg	2%
35% zonona	7 mg	2%
Kirimu 8%	10 mg	3%
Kirimu wokhazikika ndi shuga 19%	36 mg	9%
Kirimu ufa 42%	80 mg	20%
Kirimu wowawasa 10%	10 mg	3%
Kirimu wowawasa 15%	9 mg	2%
Kirimu wowawasa 20%	8 mg	2%
Kirimu wowawasa 25%	8 mg	2%
Kirimu wowawasa 30%	7 mg	2%
Tchizi "Adygeysky"	25 mg	6%
Tchizi "Gollandskiy" 45%	55 mg	14%
"Camembert" ya Tchizi	15 mg	4%
Tchizi cha Parmesan	44 mg	11%
Tchizi "Poshehonsky" 45%	45 mg	11%
Tchizi "Roquefort" 50%	40 mg	10%
Tchizi "Chirasha" 50%	35 mg	9%
Tchizi “Suluguni”	35 mg	9%
Tchizi cha Feta	19 mg	5%
Cheddar ya tchizi 50%	54 mg	14%
Tchizi Swiss 50%	45 mg	11%
Tchizi cha Gouda	29 mg	7%
Tchizi chochepa kwambiri	23 mg	6%
“Soseji” wa Tchizi	30 mg	8%
Tchizi "Chirasha"	33 mg	8%
Mafuta onenepa a 27.7% mafuta	39 mg	10%
Tchizi 11%	23 mg	6%
Tchizi 18% (molimba mtima)	23 mg	6%
Tchizi 2%	24 mg	6%
Kutsika 4%	23 mg	6%
Kutsika 5%	23 mg	6%
Kanyumba kanyumba 9% (molimba mtima)	23 mg	6%
Chitseko	24 mg	6%

Zomwe zili ndi magnesium mu mazira ndi mazira:

dzina mankhwala	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mapuloteni a mazira	9 mg	2%
Dzira yolk	15 mg	4%
Ufa wa dzira	42 mg	11%
Dzira la nkhuku	12 mg	3%
Dzira la zinziri	32 mg	8%

Zakudya za magnesium muzakudya zokonzeka ndi zotsekemera:

Dzina la mbale	Zomwe zili ndi magnesium mu 100g	Kuchuluka kwa zofunika tsiku ndi tsiku
Mtedza wa halva tahini	243 mg	61%
Mpendadzuwa wa mpendadzuwa	178 mg	45%
Chokoleti	133 mg	33%
maswiti	99 mg	25%
Mkate wonse wa tirigu	82 mg	21%
Keke ya amondi	73 mg	18%
Mkaka wa chokoleti	68 mg	17%
Phala la Buckwheat (kuchokera ku tirigu, unground)	67 mg	17%
Nsomba kusuta	66 mg	17%
Maamondi a makeke	64 mg	16%
Mkate ndi chinangwa	63 mg	16%
Nsomba yokazinga	61 mg	15%
Amondi keke	60 mg	15%
Phala chokoleti	59 mg	15%
Luma burgers	57 mg	14%
Salmon ya pinki (zamzitini)	56 mg	14%
Herring anasuta	55 mg	14%
Mkate, phala	55 mg	14%
Amathamanga mu mafuta (zamzitini)	55 mg	14%
Kutentha kotentha	51 mg	13%
Anchovy mchere	51 mg	13%
Cod chiwindi (zamzitini chakudya)	50 mg	13%
Phwetekere phwetekere	50 mg	13%
Cod imasuta	50 mg	13%
Mkate Borodino	49 mg	12%
Mackerel wosuta kwambiri	48 mg	12%
Tirigu wa mkate (ufa wamphumphu)	47 mg	12%
Mkate Chiyukireniya	47 mg	12%
Karoti wa Cutlets	46 mg	12%
Bream zouma	46 mg	12%
Bowa lokazinga mafuta masamba	44 mg	11%
Msuzi wosuta	43 mg	11%
Nandolo yophika	42 mg	11%
Karoti wa Casserole	42 mg	11%
Marshmallows mu chokoleti	41 mg	10%
Chophika chophika	41 mg	10%
Mackerel wokazinga	41 mg	10%
Mackerel mu mafuta (zamzitini)	40 mg	10%
Marmalade mu chokoleti	39 mg	10%
Mapesi okoma	38 mg	10%
Nsomba zokazinga	37 mg	9%
Zotayira ndi adyo	37 mg	9%
Mchere sprat ndi anyezi ndi batala	36 mg	9%
Bun kwambiri ma calories	34 mg	9%
Kaloti amawiritsa	34 mg	9%
Zikondamoyo	33 mg	8%
Msuzi puree wa sipinachi	33 mg	8%
Mkate wamoto (ufa 1 kalasi)	33 mg	8%
Tirigu mkate (ufa kalasi yoyamba)	33 mg	8%
Dzungu pudding	32 mg	8%
Zodula za cod	32 mg	8%
Bream amasuta	32 mg	8%
Cod yokazinga	31 mg	8%
Khansa mtsinje udawira	31 mg	8%
Soseji soseji	30 mg	8%
Anyezi wokazinga	30 mg	8%
Maphikidwe a tchizi a nonfat kanyumba tchizi	30 mg	8%
Pike wophika	30 mg	8%
Mchere wapinki	29 mg	7%
Phala lochokera ku oat flakes Hercules	29 mg	7%
oatmeal	29 mg	7%
Chum mchere wamchere	29 mg	7%
Bowa ankaphika	28 mg	7%
Mbatata ya Zrazy	28 mg	7%
Beet saladi ndi tchizi ndi adyo	28 mg	7%
Maphikidwe a tchizi ndi kaloti	28 mg	7%
Cod yophika	28 mg	7%
Msuzi ndi sorelo	28 mg	7%
Mbatata yokazinga	27 mg	7%
Soseji Brunswick	27 mg	7%
Tizilombo ta soseji	27 mg	7%
Masamba a masamba	27 mg	7%
Zikondamoyo za mbatata	26 mg	7%
Beets yophika	26 mg	7%
Msuzi wa cod	26 mg	7%
Zikondamoyo	25 mg	6%
Soseji zosaka	25 mg	6%
Crackers okhala ndi chinangwa	25 mg	6%
Radishi saladi	25 mg	6%
Msuzi watsopano wa phwetekere ndi tsabola wokoma	25 mg	6%
Cod yokazinga	25 mg	6%
Tuna mumafuta (zamzitini)	25 mg	6%
Mkate Riga	25 mg	6%
Tirigu phala	24 mg	6%
Mkate wa mbatata	24 mg	6%
Patties yokazinga ndi kabichi	24 mg	6%
Cod yophika	24 mg	6%
Casserole mafuta ochepa kanyumba tchizi	23 mg	6%
Mbatata casserole	23 mg	6%
Carp yokazinga	23 mg	6%
Msuzi wa Moskovskaya (wosuta)	23 mg	6%
Cutlets kabichi	23 mg	6%
Gulu lowiritsa	23 mg	6%
Hering'i ndi anyezi	23 mg	6%
Zotayira	22 mg	6%
Bowa wokazinga ndi mbatata	22 mg	6%
Mbatata yophika	22 mg	6%
Soseji	22 mg	6%
Nandolo zobiriwira (zakudya zamzitini)	21 mg	5%
Mbatata stewed ndi bowa	21 mg	5%
Mapira phala	21 mg	5%
Soseji ya ng'ombe (yophika)	21 mg	5%
Mkaka wa soseji	21 mg	5%
Beet mphodza	21 mg	5%
Pike wophika	21 mg	5%
Modzaza masamba	20 mg	5%
Casserole kabichi	20 mg	5%
Cottage tchizi casserole mpunga	20 mg	5%
Msuzi wa kabichi	20 mg	5%
Soseji ya nkhumba	20 mg	5%
Makeke a shuga	20 mg	5%
Makeke a shuga	20 mg	5%
Mbatata yosenda	20 mg	5%
Sausages	20 mg	5%