Cuntooyinka ay ku badan tahay magnesium waxaa ka mid ah khudaarta cagaaran, lawska, miraha, digirta, miraha dhan, avokado, caano fadhi, muus, miro la qalajiyey, shukulaato madow, iyo cuntooyin kale. Qaadashada maalinlaha ah ee magnesium waa 400 mg. Magnesium si dhakhso ah ayaa looga nadiifiyaa jidhka xaddi xad-dhaaf ah oo oksaydhiye ah oo kalsiyum ah (laga helay, say, caano) iyada oo labadooduba ay ku tartamayaan in jidhku nuugo. Waxaa jira wax aad u yar oo ka mid ah walxahan raadraaca ee hilibka.
Liiska cuntooyinka dhirta ay ku badan tahay magnesium
1. Kelp Kelp waxa ku jira magnesium ka badan khudaarta kale ama badda badda: 780 mg halkii qaadasho. Intaa waxaa dheer, kelp aad ayuu qani ugu yahay iodine, taas oo faa'iido u leh caafimaadka qanjirka 'prostate'. Geedka baddani wuxuu leeyahay saameyn nadiif ah oo cajiib ah oo urta sida badda, markaa kelp waxaa loo isticmaali karaa beddelka kalluunka ee cuntooyinka vegan iyo khudradda. Kelp wuxuu qani ku yahay milixda badda ee dabiiciga ah, kuwaas oo ah ilaha ugu badan ee magnesium ee la yaqaan. 2. Boorashka Boorashku waxay qani ku yihiin magnesium. Sidoo kale waa il heer sare ah oo borotiinka, fiber, iyo potassium. 3. Almonds iyo Cashews Almonds waa mid ka mid ah noocyada ugu caafimaadka badan ee lawska; waa isha borotiinada, fitamiin B6, potassium iyo magnesium. Koob nus ah oo yicib ah ayaa ka kooban qiyaastii 136 mg, kaas oo ka sarreeya caleenta iyo xitaa isbinaajka. Cashews sidoo kale waxaa ku jira xaddi badan oo magnesium ah - oo la mid ah yicibyada - iyo sidoo kale fiitamiinada B iyo birta. 4. Kookaha Cocoa waxaa ku jira magnesium ka badan inta badan khudaarta iyo miraha. Qadarka magnesium ee kookaha way kala duwan tahay sumad ilaa sumad. Marka laga soo tago magnesium, kookaha ayaa qani ku ah birta, zinc, waxaana ku jira xaddi badan oo fiber ah. Waxay leedahay sifooyin ka hortag ah oo awood leh. 5. Seeraha Hemp, chia cad (xikmad Isbaanish ah), bocorka, gabbaldayaha ayaa ah ilaha ugu wanaagsan ee magnesium ee lowska iyo boqortooyada abuurka. Hal galaas oo ah iniin bocorka ah ayaa jidhka siiya qaddarka uu u baahan yahay, saddex qaado oo borotiinka abuur hemp ah ayaa bixiya boqolkiiba lixdan qiimaha maalinlaha ah. Chia cad iyo iniinaha gabbaldayaha ayaa ka kooban ku dhawaad boqolkiiba toban qiimaha maalinlaha ah.
Maadada magnesium ee cuntooyinka
isbinaajka ceyriin Magnesium halkii 100g - 79mg (20% DV);
1 koob oo ceeriin ah (30g) - 24mg (6% DV);
1 koob oo la kariyey (180g) - 157mg (39% DV)
Khudaarta kale ee hodanka ku ah magnesium
(% DV koob kasta oo la kariyey): chard dabocase (38%), kaluunka (19%), bagalka (11%). Miraha iyo miraha zucchini iyo bocorka Magnesium halkii 100g - 534mg (134% DV);
1/2 koob (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Miraha iyo Miraha Kale ee Qani ku ah Magnesium:
(% DV koobkii badhkii ee la kariyey): Sisinta (63%), Brazil lowska (63%), yicib (48%), cashews (44% DV), lawska (43%), lawska (31%), pecans (17%), walnuts (16%). Beer iyo misir (soybeans) Magnesium halkii 100g - 86mg (22% DV);
1 koob oo la kariyey (172g) - 148mg (37% DV) Digirta kale ee hodanka ku ah magnesium (% DV koob kasta oo la kariyey):
digirta cad (28%), digirta Faransiiska (25%), digirta cagaaran (23%), digirta caadiga ah (21%), digirta (garbanzo) (20%), digir (18%).
badar dhan (bariis bunni): Magnesium halkii 100g - 44mg (11% DV);
1 koob oo la kariyey (195g) - 86mg (21% DV) Miraha kale oo dhanqani ku ah magnesium (% DV koob kasta oo la kariyey):
quinoa (30%), masago (19%), bulgur (15%), buckwheat (13%), bariiska duurjoogta ah (13%), baastada sarreenka ah (11%), shaciir (9%), miro (7%) .
Avokado Magnesium halkii 100g - 29mg (7% DV);
1 avokado (201g) - 58mg (15% DV);
1/2 koob saafi ah (115g) - 33mg (9% DV) Guud ahaan, avokado dhexdhexaad ah waxa ay ka kooban tahay 332 kalori, koob nus ah avokado saafi ah waxa ku jira 184 kalori. Yogurt dufan yar oo cad Magnesium halkii 100g - 19mg (5% DV);
1 koob (245g) - 47mg (12% DV) muuska Magnesium halkii 100g - 27mg (7% DV);
1 dhexdhexaad ah (118g) - 32mg (8% DV);
1 koob (150g) - 41mg (10% DV)
berde qalalan Magnesium halkii 100g - 68mg (17% DV);
1/2 koob (75) - 51mg (13% DV);
1 berde (8g) - 5mg (1% DV) Miraha kale ee la qalajiyeyhodan ku ah magnesium:
(% DV 1/2 koob): baradho (11%), khudaar (10%), timir (8%), sabiib (7%). Shukulaatada madow Magnesium halkii 100g - 327mg (82% DV);
1 xabbo (29g) - 95mg (24% DV);
1 koob oo shukulaato ah (132g) - 432mg (108% DV)