Ukudla Okune-Magnesium Ecebile Okusezingeni Eliphakeme

-Delile

• 1. Chocolate Emnyama
• 2. Ukwatapheya
• 3. Amantongomane
• 4. Imidumba
• 5. Tofu
• 6. Imbewu
• 7. Izinhlamvu Eziphelele
• 8. Ezinye Izinhlanzi Ezinamafutha
• 9. Ubhanana
• 10. Imifino eluhlaza
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma uthenga okuthile ngesixhumanisi kuleli khasi, singathola ikhomishini encane. Kusebenza kanjani lokhu.

I-Magnesium iyimbiwa ebaluleke kakhulu.

Iyabandakanyeka emakhulwini okuphendula kwamakhemikhali emzimbeni wakho futhi ikusize ugcine impilo enhle, kepha abantu abaningi abafinyeleli kunkomba yokudla kwansuku zonke (i-RDI) engu-400 mg ().

Noma kunjalo, ungahlangabezana kalula nezidingo zakho zansuku zonke ngokudla ukudla okuphezulu nge-magnesium.

Nakhu ukudla okuyishumi okunempilo okuphezulu ku-magnesium.

1. Chocolate Emnyama

Ushokoledi omnyama uphilile futhi umnandi.

Inothile kakhulu nge-magnesium, ne-64 mg nge-1-ounce (28-gram) ekhonzayo - lokho kungu-16% we-RDI (2).

Ushokoledi omnyama ubuye uphethe i-iron, ithusi kanye ne-manganese ephezulu futhi iqukethe i-prebiotic fiber eyondla ama-gut bacteria akho ().

Ngaphezu kwalokho, ilayishwe ngama-antioxidants anenzuzo. Lezi yizakhi ezinciphisa ama-radicals amahhala, angama-molecule ayingozi angalimaza amaseli akho futhi aholele ezifweni ().

Ushokoledi omnyama ulusizo ngokukhethekile empilweni yenhliziyo, njengoba uqukethe ama-flavanols, angamakhemikhali anamandla e-antioxidant avimbela i-cholesterol "embi" ye-LDL ekuxubeni futhi inamathele kumaseli afaka imithambo yakho (,).

Ukuze uzuze kakhulu ngezinzuzo zikashokoledi omnyama, khetha umkhiqizo oqukethe okungenani ama-70% cocoa solids. Amaphesenti aphezulu angcono nakakhulu.

Thenga ushokoledi omnyama online.

Isifinyezo
I-ounce elilodwa (28-gram) elisebenza ngoshokoledi omnyama
inikeza i-16% ye-RDI ye-magnesium. Kuyasiza futhi emathunjini nasenhliziyweni
impilo futhi ilayishwe ngama-antioxidants.

2. Ukwatapheya

Ukotapeya isithelo esinomsoco omangalisayo nomthombo omnandi we-magnesium. I-avocado eyodwa ephakathi inikeza ama-58 mg we-magnesium, okuyi-15% ye-RDI (7).

Ukwatapheya ubuye ube ne-potassium eningi, amavithamini B kanye novithamini K. Futhi ngokungafani nezithelo eziningi, zinamafutha amaningi - ikakhulukazi amafutha asemonounsaturated anempilo yenhliziyo.

Ngaphezu kwalokho, ukwatapheya kungumthombo omuhle kakhulu we-fiber. Eqinisweni, ama-13 amagremu ayi-17 ama-carbs ku-avocado avela ku-fiber, okwenza kube phansi kakhulu kuma-carbs agayekayo.

Ucwaningo lukhombisile ukuthi ukudla ukwatapheya kunganciphisa ukuvuvukala, kuthuthukise amazinga e-cholesterol futhi kwandise imizwa yokugcwala ngemuva kokudla (,,).

Isifinyezo
Ukotapeya ophakathi uhlinzeka nge-15% ye-RDI ye-
i-magnesium. Ukwatapheya ulwa nokuvuvukala, uthuthukise amazinga e-cholesterol, ande
ukugcwala futhi kugcwele ezinye izakhi zomzimba eziningana.

3. Amantongomane

Amantongomane anomsoco futhi amnandi.

Izinhlobo zamantongomane eziphakeme kakhulu nge-magnesium zifaka ama-alimondi, ama-cashews namantongomane aseBrazil.

Isibonelo, i-1-ounce (28-gram) ekhonza ama-cashews iqukethe i-82 mg ye-magnesium, noma i-20% ye-RDI (11).

Amantongomane amaningi nawo awumthombo omuhle we-fiber namafutha e-monounsaturated futhi akhonjisiwe ukuthi athuthukisa amazinga kashukela egazini nama-cholesterol kubantu abanesifo sikashukela ().

Amantongomane aseBrazil nawo aphezulu kakhulu e-selenium. Eqinisweni, amantongomane amabili kuphela aseBrazil ahlinzeka ngaphezu kwe-100% le-RDI lale minerali ().

Ngokwengeziwe, amantongomane aphikisana nokuvuvukala, ayasiza empilweni yenhliziyo futhi anganciphisa isifiso sokudla lapho edliwa njengokudla okulula (,,).

Dlulisa amehlo ekukhetheni kwamantongomane ku-intanethi.

Isifinyezo
Amasheya, ama-alimondi namantongomane aseBrazil aphezulu kakhulu
i-magnesium. Ukukhonzwa okukodwa kwamasheya kunikeza ama-20% we-RDI.

4. Imidumba

Ama-legumes angumndeni wezitshalo ezinomsoco ofaka phakathi udali, ubhontshisi, amantongomane, uphizi nosoya.

Bacebile kakhulu ezinhlotsheni eziningi ezahlukahlukene, kufaka phakathi i-magnesium.

Isibonelo, inkomishi engu-1 ekhonza ubhontshisi omnyama ophekiwe iqukethe i-120 mg ye-magnesium, eyi-30% ye-RDI (17).

Imidumba nayo iphezulu nge-potassium nensimbi futhi ingumthombo omkhulu wamaprotheni kwabadla imifino kuphela ().

Ngoba imidumba icebile ku-fiber futhi inenkomba ephansi ye-glycemic (GI), bangehlisa i-cholesterol, bathuthukise ukulawula ushukela egazini futhi banciphise ingozi yesifo senhliziyo (,).

Umkhiqizo we-soya ovutshiwe owaziwa nge-natto uthathwa njengomthombo omuhle kakhulu we-vitamin K2, obalulekile empilweni yethambo ().

Thenga okusanhlamvu online.

Isifinyezo
Imidumba kungukudla okunothe ngemagnesium. Ngoba
Isibonelo, inkomishi engu-1 (i-170-gram) yokuphakela ubhontshisi omnyama iqukethe ama-30% we-RDI.

5. Tofu

I-Tofu ingukudla okuyisisekelo ekudleni kwemifino ngenxa yokuqukethwe kwayo kwamaprotheni amaningi. Yenziwe ngokucindezela ubisi lwesoya ezimbotsheni ezithambile ezimhlophe, yaziwa nangokuthi ubhontshisi.

I-3.5-ounce (100-gram) esebenzayo ine-53 mg ye-magnesium, eyi-13% ye-RDI (22).

Umsebenzi owodwa uhlinzeka ngamagremu ayi-10 wamaprotheni kanye no-10% noma ngaphezulu we-RDI we-calcium, i-iron, i-manganese ne-selenium.

Ngokwengeziwe, ezinye izifundo ziphakamisa ukuthi ukudla i-tofu kungavikela amaseli afaka imithambo yakho futhi kunciphise nengozi yomdlavuza wesisu (,).

Isifinyezo
Ukunikezwa kwe-tofu kunikeza i-13% ye-RDI ye-
i-magnesium. Futhi ungumthombo omuhle wamaprotheni nezinye izakhi zomzimba eziningana.

6. Imbewu

Imbewu iphilile ngendlela emangalisayo.

Eziningi - kufaka phakathi ifilakisi, ithanga nembewu ye-chia - ziqukethe inani eliphakeme le-magnesium.

Imbewu yethanga ingumthombo omuhle kakhulu, ne-150 mg nge-1-ounce (28-gram) ekhonza (25).

Lokhu kufinyelela ku-37% we-RDI.

Ngaphezu kwalokho, imbewu icebile nge-iron, fat monounsaturated kanye ne-omega-3 fatty acids.

Ngaphezu kwalokho, ziphezulu kakhulu kwifayibha. Eqinisweni, cishe wonke ama-carbs embewini avela ku-fiber.

Futhi aqukethe ama-antioxidants, avikela amaseli akho kuma-radicals ayingozi akhiqizwa ngesikhathi semetabolism (,).

Amafilakisi nawo akhonjisiwe ukuthi anciphisa i-cholesterol futhi angaba nezinzuzo ekulweni nomdlavuza webele (,).

Thola ifilakisi, ithanga, nembewu ye-chia online.

Isifinyezo
Iningi lembewu licebile nge-magnesium. I-ounce elilodwa
(28-gram) ukuphakelwa kwembewu yethanga kuqukethe ama-37% we-RDI amangazayo.

7. Izinhlamvu Eziphelele

Izinhlamvu zifaka ukolweni, i-oats nebhali, kanye nama-pseudocereals afana ne-buckwheat ne-quinoa.

Izinhlamvu eziphelele ziyimithombo enhle kakhulu yezakhi eziningi, kufaka phakathi i-magnesium.

I-ounce elilodwa (i-28-gram) ekhonza i-buckwheat eyomile iqukethe i-65 mg ye-magnesium, eyi-16% ye-RDI (30).

Izinhlamvu eziningi eziphelele nazo zinamavithamini B amaningi, i-selenium, i-manganese ne-fiber.

Ezifundweni ezilawulwayo, izinhlamvu ezigcwele zikhonjisiwe ukunciphisa ukuvuvukala nokunciphisa ingozi yesifo senhliziyo (,).

Ama-pseudocereals afana ne-buckwheat ne-quinoa aphezulu kuma-protein nama-antioxidants kunezinhlamvu zendabuko ezifana nommbila nokolweni (,).

Ngaphezu kwalokho, ayinayo i-gluten, ngakho-ke abantu abanesifo se-celiac noma ukuzwela kwe-gluten bangakuthokozela.

Thenga i-buckwheat ne-quinoa online.

Isifinyezo
Izinhlamvu eziphelele zinezakhamzimba eziningi. A
I-1-ounce (28-gram) yokuphaka i-buckwheat eyomile inikeza i-16% ye-RDI ye-
i-magnesium.

8. Ezinye Izinhlanzi Ezinamafutha

Inhlanzi, ikakhulukazi inhlanzi enamafutha, inomsoco omangalisayo.

Izinhlobo eziningi zezinhlanzi ziphakeme nge-magnesium, kufaka phakathi i-salmon, i-mackerel ne-halibut.

Isigamu se-fillet (178 amagremu) wamaphakethe we-salmon ama-53 mg we-magnesium, okuyi-13% ye-RDI (35).

Ibuye inikeze ngo-39 amagremu wamaprotheni asezingeni eliphakeme.

Ngaphezu kwalokho, inhlanzi icebile nge-potassium, i-selenium, amavithamini B kanye nezinye izakhamzimba ezahlukahlukene.

Ukudla okuphezulu kwezinhlanzi ezinamafutha kuye kwaxhunyaniswa nokwehla kwengozi yezifo eziningana ezingamahlalakhona, ikakhulukazi isifo senhliziyo (,,,).

Lezi zinzuzo zikhonjwe kumanani aphezulu e-omega-3 fatty acids.

Isifinyezo
Izinhlanzi ezinamafutha zinomsoco okhethekile futhi a
umthombo omkhulu we-magnesium nezinye izakhi zomsoco. Isigamu se-salmon sinikeza
I-13% ye-RDI ye-magnesium.

9. Ubhanana

Ubhanana uphakathi kwezithelo ezithandwa kakhulu emhlabeni.

Baziwa kakhulu ngokuqukethwe okuphezulu kwe-potassium, okunganciphisa umfutho wegazi futhi kuxhunyaniswe nokwehla kwengozi yesifo senhliziyo ().

Kodwa futhi bacebile nge-magnesium - amaphakethe ebhanana amakhulu amakhulu ama-37 mg, noma ama-9% we-RDI (41).

Ngaphezu kwalokho, ubhanana uhlinzeka ngo-vitamin C, uvithamini B6, i-manganese ne-fiber.

Ubhanana ovuthiwe uphakeme ushukela nama-carbs kunezinye izithelo eziningi, ngakho-ke kungenzeka ungabafanele abantu abanesifo sikashukela.

Kodwa-ke, ingxenye enkulu yama-carbs kubhanana ongakavuthwa isitashi esimelana, esingagayeki futhi simuncwe.

Isitashi esimelana nokwehlisa amazinga kashukela egazini, sinciphise ukuvuvukala futhi sithuthukise impilo yamathumbu (,).

Isifinyezo
Ubhanana ungumthombo omuhle wezinto eziningana
izakhamzimba. Ubhanana owodwa omkhulu uno-9% we-RDI we-magnesium.

10. Imifino eluhlaza

Imifino enamaqabunga iphilile ngokwedlulele, futhi eminingi ilayishwe nge-magnesium.

Imifino enenani elikhulu le-magnesium ifaka i-kale, isipinashi, imifino ye-collard, imifino yetheniphu nemifino yesinaphi.

Isibonelo, inkomishi engu-1 ekhipha isipinashi esiphekiwe ine-157 mg ye-magnesium, noma i-39% ye-RDI (44).

Ngaphezu kwalokho, ziwumthombo omuhle kakhulu wezakhi zomzimba eziningana, kufaka phakathi i-iron, i-manganese namavithamini A, C no-K.

Imifino enamagqabi iqukethe nezakhi eziningi zezitshalo ezizuzisayo, ezisiza ukuvikela amaseli akho ekulimaleni futhi kunganciphisa ingozi yomdlavuza (,,).

Isifinyezo
Imifino enamaqabunga ingumthombo omuhle kakhulu wabaningi
izakhamzimba, kufaka phakathi i-magnesium. Inkomishi engu-1 (180-gram) ekhonza isipinashi esiphekiwe
inikeza i-RDI engama-39%.

Okusemqoka

I-Magnesium iyimbiwa ebalulekile ongase ungayitholi ngokwanele.

Ngokujabulisayo, ukudla okuningi okumnandi kuzokunikeza yonke i-magnesium oyidingayo.

Qiniseka ukuthi udla ukudla okunomsoco futhi ukhuphule ukudla kwakho okubalwe ngenhla ukuze ugcine impilo yakho iqine futhi umzimba wakho wanelisekile.