Abincin da ke da sinadarin magnesium ya haɗa da koren kayan lambu, goro, tsaba, wake, hatsi gabaɗaya, avocado, yogurt, ayaba, busassun 'ya'yan itace, cakulan duhu, da sauran abinci. Abincin yau da kullun na magnesium shine 400 MG. Magnesium da sauri ana fitar da shi daga jiki ta yawan adadin sinadari mai sanya kuzari (wanda aka samu a ciki, a ce, madara) yayin da su biyun ke fafatawa don shanyewa da jiki. Akwai kadan daga cikin wannan sinadari a cikin nama.
Jerin abinci na shuka mai yawan magnesium
1. Kelp Kelp ya ƙunshi ƙarin magnesium fiye da kowane kayan lambu ko ciyawa: 780 MG kowace hidima. Bugu da ƙari, kelp yana da wadata a cikin iodine, wanda ke da amfani ga lafiyar prostate. Wannan ciyawar teku tana da kyakkyawan sakamako mai tsarkakewa kuma tana wari kamar teku, don haka ana iya amfani da kelp a madadin kifi a cikin girke-girke na vegan da kayan lambu. Kelp yana da wadata a cikin gishirin teku na halitta, wanda shine mafi yawan tushen magnesium da aka sani. 2. hatsi Oats suna da wadata a cikin magnesium. Hakanan yana da kyakkyawan tushen furotin, fiber, da potassium. 3. Almonds da Cashews Almonds na ɗaya daga cikin nau'in goro mafi lafiya; shi ne tushen furotin, bitamin B6, potassium da magnesium. Rabin kofi na almond ya ƙunshi kusan 136 MG, wanda ya fi Kale har ma da alayyafo. Cashews kuma ya ƙunshi babban adadin magnesium - kusan iri ɗaya da almonds - da kuma bitamin B da baƙin ƙarfe. 4. Koko Cocoa ya ƙunshi magnesium fiye da yawancin 'ya'yan itatuwa da kayan marmari. Adadin magnesium a cikin koko ya bambanta daga alama zuwa alama. Bugu da ƙari, magnesium, koko yana da wadata a cikin baƙin ƙarfe, zinc kuma ya ƙunshi babban adadin fiber. Yana da kaddarorin anti-mai kumburi mai ƙarfi. 5. Tsaba Hemp, farin chia (Spanish Sage), kabewa, sunflower sune mafi kyawun tushen magnesium a cikin goro da mulkin iri. Gilashin 'ya'yan kabewa guda ɗaya yana samarwa jiki adadin da yake buƙata, sannan cokali uku na furotin iri na hemp yana samar da kashi sittin na ƙimar yau da kullun. Farin chia da tsaba sunflower sun ƙunshi kusan kashi goma na ƙimar yau da kullun.
Magnesium abun ciki a cikin abinci
danyen alayyahu Magnesium da 100g - 79mg (20% DV);
1 kofin raw (30g) - 24mg (6% DV);
1 kofin dafa (180g) - 157mg (39% DV)
Sauran kayan lambu masu arziki a magnesium
(% DV na kowane kofi da aka dafa): beet chard (38%), Kale (19%), turnip (11%). Kwayoyi da tsaba na zucchini da kabewa Magnesium da 100g - 534mg (134% DV);
1/2 kofin (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Sauran 'ya'yan itatuwa da iri masu wadata a cikin Magnesium:
(% DV a kowace rabin kofi dafa): Sesame tsaba (63%), Brazil kwayoyi (63%), almonds (48%), cashews (44% DV), Pine kwayoyi (43%), gyada (31%), pecans. (17%), gyada (16%). Gwa da wake (waken soya) Magnesium da 100g - 86mg (22% DV);
1 kofin dafa (172g) - 148mg (37% DV) Sauran legumes mai arziki a magnesium (% DV na kowane kofi da aka dafa):
farin wake (28%), wake na Faransa (25%), koren wake (23%), wake (21%), chickpeas (garbanzo) (20%), lentil (18%).
duka hatsi (shinkafa mai launin ruwan kasa): Magnesium da 100g - 44mg (11% DV);
1 kofin dafa (195g) - 86mg (21% DV) Sauran dukan hatsimai arziki a cikin magnesium (% DV na kowane kofi da aka dafa):
quinoa (30%), gero (19%), bulgur (15%), buckwheat (13%), shinkafa daji (13%), dukan alkama taliya (11%), sha'ir (9%), hatsi (7%) .
avocado Magnesium da 100g - 29mg (7% DV);
1 avocado (201g) - 58mg (15% DV);
1/2 kofin puree (115g) - 33mg (9% DV) Gabaɗaya, matsakaicin avocado ya ƙunshi adadin kuzari 332, rabin kopin avocado mai tsabta ya ƙunshi adadin kuzari 184. Yogurt mai ƙarancin kitse Magnesium da 100g - 19mg (5% DV);
1 kofin (245g) - 47mg (12% DV) ayaba Magnesium da 100g - 27mg (7% DV);
1 matsakaici (118g) - 32mg (8% DV);
1 kofin (150g) - 41mg (10% DV)
bushe ɓaure Magnesium da 100g - 68mg (17% DV);
1/2 kofin (75) - 51mg (13% DV);
1 fig (8g) - 5mg (1% DV) Sauran busassun 'ya'yan itatuwamai arziki a cikin magnesium:
(% DV da 1/2 kofin): prunes (11%), apricots (10%), dabino (8%), zabibi (7%). Dark cakulan Magnesium da 100g - 327mg (82% DV);
1 yanki (29g) - 95mg (24% DV);
1 kofin grated cakulan (132g) - 432mg (108% DV)