Ukudla okuphezulu kwe-magnesium kuhlanganisa imifino eluhlaza, amantongomane, imbewu, ubhontshisi, okusanhlamvu, ukwatapheya, iyogathi, ubhanana, izithelo ezomisiwe, ushokoledi omnyama, nokunye ukudla. Umthamo wansuku zonke we-magnesium ngu-400 mg. I-Magnesium ikhishwa ngokushesha emzimbeni ngamanani eqile e-oxidizing calcium (etholakala, ake sithi, obisini) njengoba kokubili kuqhudelana ukuze amunce umzimba. Kuncane kakhulu kwalokhu okulandela umkhondo enyameni.
Uhlu lokudla kwezitshalo okune-magnesium ephezulu
1. I-Kelp I-Kelp iqukethe i-magnesium eningi kunanoma iyiphi enye imifino noma ukhula lwasolwandle: 780 mg ngokuphakelwa ngakunye. Ngaphezu kwalokho, i-kelp inothe kakhulu ku-iodine, enenzuzo empilweni ye-prostate. Lolu khula lwasolwandle lunomphumela omuhle wokuhlanza futhi lunuka njengolwandle, ngakho-ke i-kelp ingasetshenziswa esikhundleni senhlanzi kumaresiphi we-vegan kanye nemifino. I-Kelp inothe ngosawoti wasolwandle wemvelo, okuyimithombo eningi kakhulu ye-magnesium eyaziwayo. 2. Ugwadule Ama-oats anothile nge-magnesium. Futhi iwumthombo omuhle kakhulu wamaprotheni, i-fiber, ne-potassium. 3. Ama-alimondi nama-Cashews Ama-alimondi angenye yezinhlobo ezinempilo kakhulu zamantongomane; ingumthombo wamaprotheni, uvithamini B6, i-potassium ne-magnesium. Inkomishi enguhhafu yama-alimondi iqukethe cishe u-136 mg, ongaphezu kwe-kale ngisho nesipinashi. Ama-cashews aqukethe nenani eliphezulu le-magnesium - ecishe ifane nama-alimondi - kanye namavithamini B kanye nensimbi. 4. Ukhokho I-cocoa iqukethe i-magnesium eningi kunezithelo nemifino eminingi. Inani le-magnesium ku-cocoa liyahlukahluka kuye ngokuthi uhlobo oluthile. Ngaphezu kwe-magnesium, i-cocoa inothile ngensimbi, i-zinc futhi iqukethe inani elikhulu le-fiber. Inezici ezinamandla zokulwa nokuvuvukala. 5. Imbewu I-Hemp, i-chia emhlophe (i-Spanish sage), ithanga, i-sunflower iyimithombo engcono kakhulu ye-magnesium embusweni wamantongomane nembewu. Ingilazi eyodwa yembewu yethanga ihlinzeka umzimba ngenani olidingayo, futhi izipuni ezintathu zeprotheyini yembewu ye-hemp inikeza amaphesenti angamashumi ayisithupha yenani lansuku zonke. Imbewu ye-chia emhlophe ne-sunflower iqukethe cishe amaphesenti ayishumi yenani losuku.
Okuqukethwe kwe-Magnesium ekudleni
isipinashi esiluhlaza I-Magnesium nge-100g - 79mg (20% DV);
1 inkomishi eluhlaza (30g) - 24mg (6% DV);
1 inkomishi ephekiwe (180g) - 157mg (39% DV)
Eminye imifino ecebile nge-magnesium
(% DV inkomishi ngayinye ephekiwe): i-beet chard (38%), i-kale (19%), itheniphu (11%). Amantongomane kanye nembewu ye-zucchini kanye nethanga I-Magnesium nge-100g - 534mg (134% DV);
1/2 indebe (59g) - 325mg (81% DV);
1 oz (28g) – 150mg (37% DV)
Amanye amantongomane nembewu ecebile ngeMagnesium:
(% DV ngenkomishi ngayinye ephekiwe): Imbewu yesesame (63%), amantongomane aseBrazil (63%), ama-alimondi (48%), ama-cashews (44% DV), amantongomane kaphayini (43%), amakinati (31%), ama-pecans (17%), ama-walnuts (16%). Ubhontshisi namalenti (ubhontshisi wesoya) I-Magnesium nge-100g - 86mg (22% DV);
1 inkomishi ephekiwe (172g) - 148mg (37% DV) Amanye ama-legumes anothe nge-magnesium (% DV inkomishi ngayinye ephekiwe):
ubhontshisi omhlophe (28%), ubhontshisi waseFrance (25%), ubhontshisi obuluhlaza (23%), ubhontshisi ojwayelekile (21%), uphizi (garbanzo) (20%), udali (18%).
okusanhlamvu okuphelele (irayisi elinsundu): I-Magnesium nge-100g - 44mg (11% DV);
1 inkomishi ephekiwe (195g) - 86mg (21% DV) Okunye okusanhlamvu okupheleleecebile nge-magnesium (% DV inkomishi ngayinye ephekiwe):
iquinoa (30%), i-millet (19%), i-bulgur (15%), i-buckwheat (13%), irayisi lasendle (13%), i-wholewheat pasta (11%), ibhali (9%), i-oats (7%) .
Ukwatapheya I-Magnesium nge-100g - 29mg (7% DV);
1 ukwatapheya (201g) – 58mg (15% DV);
I-1/2 inkomishi ye-puree (115g) - 33mg (9% DV) Ngokujwayelekile, ukwatapheya omaphakathi uqukethe ama-calories angu-332, uhhafu wenkomishi kakwatapheya ohlanzekile uqukethe ama-calories angu-184. I-yogurt ephansi enamafutha aphansi I-Magnesium nge-100g - 19mg (5% DV);
1 inkomishi (245g) - 47mg (12% DV) ubhanana I-Magnesium nge-100g - 27mg (7% DV);
I-1 medium (118g) - 32mg (8% DV);
1 inkomishi (150g) - 41mg (10% DV)
amakhiwane omile I-Magnesium nge-100g - 68mg (17% DV);
1/2 indebe (75) - 51mg (13% DV);
Ikhiwane elingu-1 (8g) – 5mg (1% DV) Ezinye izithelo ezomisiweecebile nge-magnesium:
(% DV ngenkomishi eyi-1/2): ama-prunes (11%), amabhilikosi (10%), amadethi (8%), omisiwe (7%). Ushokoledi omnyama I-Magnesium nge-100g - 327mg (82% DV);
1 ucezu (29g) - 95mg (24% DV);
1 inkomishi ushokoledi oshiziwe (132g) - 432mg (108% DV)