1 - Umzimba wakho udinga i-Magnesium
I-Magnesium iyiminerali enkulu edingekayo ezintweni eziningi, kufaka phakathi imisipha nemisebenzi yesisindo (kufaka phakathi imisipha yakho yenhliziyo), ukukhiqizwa kwamandla, amazinga kashukela ephilile, kanye nempilo yethambo. Ngokuthakazelisa ikakhulukazi labo abanomsebenzi ocindezelayo noma ubunzima bokulala, i-magnesium nayo ikholelwa ukuthi ithuthukisa ukucindezelwa kwegazi, amazinga okucindezeleka, kanye nekhwalithi yokulala.
Amadoda adinga cishe ama-milligram angu-400 ngosuku futhi abesifazane badinga cishe ama-milligram angu-300 ngosuku, kodwa ngokwezifundo, iningi labantu lidla ngaphasi kwaleyo mali enconywayo.
Ungakwazi ukwandisa i-magnesium yokudla ngokuthatha izithako zokudla noma ukudla okusanhlamvu okusanhlamvu, kepha flip ngokusebenzisa umbukiso wesilayidi ukuze uthole ukudla okuthandayo okuvelele ngokwemvelo ku-magnesium
2 - I-Squash e-Acorn
I-squash eyi-Acorn iyaziwa kakhulu nge-content yayo ephezulu ye-vitamin A, kodwa futhi iyimithombo emihle yamaminerali afana ne-magnesium, i-potassium, ne-calcium. Eqinisweni, indebe eyodwa yama-squash cubes ene-acorn ine-88 milligrams ye-potassium.
3 - ama-alimondi
Ama-alimondi ayimithombo emihle kakhulu yamaminerali kuhlanganise ne-magnesium. I-ounce elilodwa elikhonza ama-alimondi angu-23 linama-milligram angu-77 we-magnesium. Futhi ungumthombo omuhle wevithamini eziningi eziyinkimbinkimbi B, i-vitamin E, namafutha angcono ase-monounsaturated.
4 - ama-Artichokes
I-artichokes ingaphansi kwama-kilojoule futhi aphezulu ekudleni, kuhlanganise ne-magnesium. Elinye i-artichoke eliphakathi linama-milligram angu-77 we-magnesium, kanye ne-fibreum eningi, i-potassium, ne-B-amavithamini amaningi.
5 - Ama-Avocados
Ama-avovocos aziwa kakhulu ngokuba ngumthombo ocebile we-monounsaturated fatty acids, afana namafutha omnqumo. Kodwa futhi ungumthombo omuhle wamavithamini namaminerali amaningana. I-avocado eyodwa ine-magnesium engaba ngu-60, kanye ne-potassium amaningi, amavithamini ama-B, i-vitamin K, ne-fiber.
6 - ama-beet kanye ne-beet imifino
Ungalahla iziqongo uma uthenga ama-beet amasha. Imifino inothile amavithamini amaningi namaminerali, kuhlanganise amavithamini A no-C, iron, calcium kanye ne-magnesium. Enye indebe yemifino ye-beet ephekwe inezinkulungwane eziyi-100 ze-magnesium. Ama-beet akuwona umthombo omubi onama-milligram angu-20 ngehobe.
7 - Ubhontshisi obumnyama
Amabhontshisi amnyama ayaziwa kakhulu nge-fibre content, kepha aphelile amavithamini namaminerali. Enye indebe yamabhontshisi abusikiwe anama-milligram angu-120 we-magnesium, kanye nensimbi eningi, i-potassium, i-calcium, namavithamini amaningi ase-B amaningi.
8 - ama-Nuts aseBrazil
Amantongomane aseBrazil anesitoreji se-magnesium - enye yamantongomane ayisithupha inezigidigidi ezingu-107. Ukukhonza okufanayo kunamafutha amaningi ase-monounsaturated nenqwaba ye-selenium esebenza njenge-antioxidant ukuvikela amangqamuzana emzimbeni wakho.
9 - Ilayisi elibomvu
Irayisi elimhlophe liwumthombo omuhle wevithamini eziyinkimbinkimbi ye-B kanye namaminerali ambalwa, kuhlanganise nama-milligram angu-84 we-magnesium indebe yerayisi ephekwe. Kukhona futhi umthombo omuhle we-fiber, i-zinc, ne-potassium.
10 - Amasheya
Amasheya angomunye umuthi ocebile nge-magnesium. Ingxenye eyodwa yama-cashews inezigidi ezingama-83 ze-magnesium, kanye nenani eliningi lensimbi, i-potassium, i-zinc, i-vitamin K namavithamini amaningi a-B amaningi.
11 - i-Edamame
I-Edamame yizinsiyi ezincane ezilungiselelwe futhi zikhonjiswe kule pod. Ziwumthombo omuhle kakhulu we-magnesium nezinye izakhi. Enye indebe ye-edamame inezinkulungwane ezingu-99 ze-magnesium, kanye ne-calcium, iron, potassium, ne-fibre amaningi.
12 - Ubhontshisi bukaLima
Amabhontshisi eLima ayimthombo omuhle we-magnesium nezinye izakhi. Enye indebe yama-bean okuphekiwe ine-milligram engu-81 ye-magnesium. Ibuye inezinsimbi eziningi, i-potassium, i-fibre, amavithamini amaningi ase-B, namaprotheni.
13 - I-Peas
Ama-peas awafakiwe kuzinhlu eziningi zokudla okunempilo, okuyihlazo ngoba zikulungele kakhulu. Enye indebe yama-peas ephekwe inezinhlamvu ezingama-62 ze-magnesium, kanye nensimbi eningi, i-potassium, i-zinc, i-vitamin e-vitamin kanye ne-vitamin A.
14 - Amazambane
Omunye amazambane amakhulu abhakabhaka ngesikhumba esinyene (cishe ngamasentimitha amane ububanzi) inezigidigidi ezingu-84 ze-magnesium. Ibuye ibe ne-potassium eningi futhi ingumthombo omuhle wevithamini C, amavithamini amaningi ase-B, nensimbi.
15 - Imbewu Yemhlophe
Imbewu yempuphu yenza isiphuzo esinempilo nesiphundu. Imbewu eyodwa yamathambo inezinhlamvu eziyi-156 ze-magnesium, kanye namavithamini ama-B amaningi, i-potassium, insimbi, ne-omega-3 fatty acids.
16 - i-Quinoa
I-quinoa ingummbila ophelele kakhulu ocebile wezondlo. Enye indebe ye-quinoa inama-milligram angu-118 we-magnesium, kanye nama-protein amaningi, i-potassium, i-fibre, ama-vithamini anamanzi nama-polyunsaturated amafutha enempilo.
17 - isipinashi
Isipinashi sigcwele zonke izinhlobo zamaminerali, kuhlanganise ne-magnesium. Enye indebe yesipinashi eluhlaza inama-milligram angu-24 we-magnesium - engalungile - kodwa isipinashi esiphekiwe sinama-milliamu angu-157 we-magnesium. Isipinashi sinokuningi kwe-calcium, i-potassium, i-zinc, i-iron, futhi amaningi amavithamini A no-K.
18 - Chard Swiss
I-Swiss chard icebile kakhulu kumaminerali amaningi okudla. Enye indebe ye-Swiss chard ephekwe inezimilliamu eziyi-150 ze-magnesium, kanye ne-calcium, insimbi ne-potassium eningi. I-chard iphinde ibe nomthombo omuhle we-fibre ne-vitamin C kanye nomthombo omuhle kakhulu wamavithamini A no-K.
Imithombo:
Izikhungo Zempilo Zikazwelonke, iHhovisi Lokudla Kwezondlo, "I-Magnesium Fact Sheet for Professional Professionals."
UMnyango Wezolimo Wezolimo we-United States, uMnyango Wezolimo Wezolimo we-United States, i-National Nutrient Database ye-Standard Reference Release 28.