Magnesium-ka cuntada (miiska)

Jadwalladan waxaa lagu qaatay celceliska baahida maalin kasta ee magnesium waxay u dhigantaa 400 mg Tiirka "Boqolkiiba baahida maalinlaha ah" waxay muujineysaa boqolkiiba 100 garaam ee badeecada ay qancineyso baahida aadanaha ee maalin walba magnesium

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CUNTADA SARE EE MAGNESIUM:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Sisinimo	540 mg	135%
Buunshaha qamadiga	448 mg	112%
Abuurka gabbaldayaha (abuurka gabbaldayaha)	317 mg	79%
Cashews	270 mg	68%
Buckwheat (hadhuudh)	258 mg	65%
Pine nuts	251 mg	63%
Budada buckwheat	251 mg	63%
Oran buro	235 mg	59%
yicibta	234 mg	59%
Soybean (hadhuudh)	226 mg	57%
Buckwheat (dhulka hoostiisa)	200 mg	50%
lawska	182 mg	46%
Halva gabbaldayaha	178 mg	45%
Mash	174 mg	44%
Seaweed	170 mg	43%
Caano duug ah	160 mg	40%
Hazelnuts	160 mg	40%
Buckwheat (digirta)	150 mg	38%
Shaciir (badar)	150 mg	38%
Caanaha qalalan 15%	139 mg	35%
Miro (hadhuudh)	135 mg	34%
Chocolate	133 mg	33%
Caviar caviar cas	129 mg	32%
Jajabka geedka "Hercules"	129 mg	32%
Chickpeas	126 mg	32%
Pistachios	121 mg	30%
walnut	120 mg	30%
Rye (hadhuudh)	120 mg	30%

Eeg liiska alaabta oo dhan

Waxyaabaha ay ka kooban tahay magnesium-ka iniinyaha iyo iniinyaha:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
lawska	182 mg	46%
walnut	120 mg	30%
Acorns, la qalajiyey	82 mg	21%
Pine nuts	251 mg	63%
Cashews	270 mg	68%
Sisinimo	540 mg	135%
yicibta	234 mg	59%
Abuurka gabbaldayaha (abuurka gabbaldayaha)	317 mg	79%
Pistachios	121 mg	30%
Hazelnuts	160 mg	40%

Maaddooyinka magnesium ee badarka, badeecooyinka badarka iyo digirta:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Digir (duqeyn)	88 mg	22%
Digir cagaaran (cusub)	38 mg	10%
Buckwheat (hadhuudh)	258 mg	65%
Buckwheat (digirta)	150 mg	38%
Buckwheat (dhulka hoostiisa)	200 mg	50%
Caleemaha galleyda	30 mg	8%
semolina	18 mg	5%
Muraayadaha indhaha	116 mg	29%
Tijaabi luul	40 mg	10%
Xabuubleyda qamadiga	60 mg	15%
Xasaasiyad masar la shiiday (la safeeyey)	83 mg	21%
Bariis	50 mg	13%
Cunto shaciir	50 mg	13%
Galley macaan	37 mg	9%
Macaroni laga bilaabo burka 1 darajo	45 mg	11%
Baastada laga sameeyay burka V / s	76 mg	19%
Mash	174 mg	44%
Budada buckwheat	251 mg	63%
Bur galley	30 mg	8%
Bur burka	110 mg	28%
Bur bur ah (boorash)	111 mg	28%
Bur qamadi ah oo ah 1 darajo	44 mg	11%
Bur qamadiga fasalka 2aad	73 mg	18%
Burka	16 mg	4%
Waraaqda Daqiiqda	94 mg	24%
Rye bur	60 mg	15%
Bur saliid dhan	75 mg	19%
Dareen galley ah oo la beeray	25 mg	6%
Bur bur ah	30 mg	8%
Chickpeas	126 mg	32%
Miro (hadhuudh)	135 mg	34%
Oran buro	235 mg	59%
Buunshaha qamadiga	448 mg	112%
Qamadiga (hadhuudh, noocyo jilicsan)	108 mg	27%
Qamadiga (hadhuudh, darajo adag)	114 mg	29%
Bariis (badar)	116 mg	29%
Rye (hadhuudh)	120 mg	30%
Soybean (hadhuudh)	226 mg	57%
Digir (hadhuudh)	103 mg	26%
Digirta (digiraha)	26 mg	7%
Jajabka geedka "Hercules"	129 mg	32%
Lentils (hadhuudh)	80 mg	20%
Shaciir (badar)	150 mg	38%

Waxyaabaha magnesiumku ka kooban yahay miraha iyo miraha:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Khamriga	8 mg	2%
Avokado	29 mg	7%
Quince	14 mg	4%
khudaar bulug	21 mg	5%
cananaaska	11 mg	3%
Orange	13 mg	3%
Qaraha	12 mg	3%
Banana	42 mg	11%
Cranberries	7 mg	2%
Canab	17 mg	4%
cherry	26 mg	7%
blåbær	7 mg	2%
bambeelmo	10 mg	3%
ku'saabsan	12 mg	3%
Xarago	30 mg	8%
qaraha	13 mg	3%
BlackBerry	29 mg	7%
strawberries	18 mg	5%
Berde cusub	17 mg	4%
Kiwi	25 mg	6%
karamberriga	15 mg	4%
Gooseberry	9 mg	2%
Lemon	12 mg	3%
Raspberry	22 mg	6%
Cambaha	10 mg	3%
Mandarin	11 mg	3%
Cloudberry	29 mg	7%
Nectarine	9 mg	2%
Buckthorn badda	30 mg	8%
babaygu	21 mg	5%
Biij	16 mg	4%
Pomelo	6 mg	2%
Casaan roow ah	33 mg	8%
aronia	14 mg	4%
Daadi	9 mg	2%
Currants cad	9 mg	2%
Currants cas	17 mg	4%
Currants madow	31 mg	8%
feijoa	9 mg	2%
Persimmon	56 mg	14%
cherry	24 mg	6%
blåbær	6 mg	2%
Soo koob	8 mg	2%
tufaax	9 mg	2%

Waxyaabaha magnesiumku ku jiro khudaarta iyo dhirta:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Basil (cagaar)	64 mg	16%
Eggplant	9 mg	2%
Rutabaga	14 mg	4%
Sanjabiil (xidid)	43 mg	11%
Zucchini	9 mg	2%
kaabash	16 mg	4%
broccoli	21 mg	5%
sprouts Brussels	40 mg	10%
Kohlrabi	30 mg	8%
Kaabash, casaan,	16 mg	4%
kaabash	13 mg	3%
Kaabashka savoy	9 mg	2%
Gawsoorka	17 mg	4%
Baradhadu	23 mg	6%
Cilantro (cagaar)	26 mg	7%
Dharka (cagaarka)	38 mg	10%
Caleemaha Dandelion (cagaarka)	36 mg	9%
Basasha cagaaran (qalinka)	18 mg	5%
Leek	10 mg	3%
basasha	14 mg	4%
Karootada	38 mg	10%
Seaweed	170 mg	43%
Cucumber	14 mg	4%
Fern	34 mg	9%
Parsnip (xidid)	22 mg	6%
Basbaas macaan (Bulgaariya)	7 mg	2%
Dhir (cagaar)	85 mg	21%
Dhir (xidid)	22 mg	6%
Yaanyo (yaanyo)	20 mg	5%
Rhubarb (cagaarka)	17 mg	4%
Radishes	13 mg	3%
Dabocase madow	22 mg	6%
Gacmaha	17 mg	4%
Salad (cagaarka)	40 mg	10%
Bees	22 mg	6%
Celery (cagaar)	50 mg	13%
Celery (xididka)	33 mg	8%
Asparagus (cagaar)	20 mg	5%
Yeruusaalem artichoke	12 mg	3%
Bocor	14 mg	4%
Dill (cagaarka)	70 mg	18%
Malayga (xididka)	36 mg	9%
Garlic	30 mg	8%
Spinach (cagaarka)	82 mg	21%
Sorrel (cagaarka)	85 mg	21%

Maaddada magnesium ee miraha la qalajiyey:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Ku'saabsan qalajiyey	66 mg	17%
Raisins	42 mg	11%
Berdaha qallalay	59 mg	15%
Abrikot qalalan	105 mg	26%
Bishiish qalajiyey	92 mg	23%
Mantaraha	109 mg	27%
taariikhaha	69 mg	17%
plums	102 mg	26%
Tufaaxa waa la qalajiyey	30 mg	8%

Waxyaabaha magnesium-ka ku jira boqoshaada:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Boqoshaada Oyster	18 mg	5%
Sanjabiil likaha	8 mg	2%
Morel likaha	19 mg	5%
Boqosha cad	15 mg	4%
Boqoshaada cad, la qalajiyey	102 mg	26%
Boqoshaada Chanterelle	7 mg	2%
Mushrooms likaha	20 mg	5%
Boletus boletus	15 mg	4%
Mushrooms aspen boqoshaada	16 mg	4%
Mushrooms Russula	11 mg	3%
likaha	15 mg	4%
Shiitake boqoshaada	20 mg	5%

Maaddada magnesium ee ku jirta hilibka, kalluunka iyo cuntada badda:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Roach	25 mg	6%
salmon	30 mg	8%
Caviar caviar cas	129 mg	32%
Pollock ROE	35 mg	9%
Maqaarka madow ee Caviar	37 mg	9%
Squid	90 mg	23%
Ubax	35 mg	9%
Saaxiib	30 mg	8%
Dabaqa baltiga ah	35 mg	9%
Dabaqa Caspian	35 mg	9%
haley	50 mg	13%
Roob	30 mg	8%
Salmon Atlantic (kalluunka salmon)	25 mg	6%
Musalsal	30 mg	8%
Pollock	55 mg	14%
capelin	30 mg	8%
Hilibka (wan)	20 mg	5%
Hilibka (hilibka lo'da)	22 mg	6%
Hilibka (Turkiga)	19 mg	5%
Hilibka (bakayle)	25 mg	6%
Hilibka (digaag)	18 mg	5%
Hilibka (dufanka doofaarka)	20 mg	5%
Hilibka (hilibka doofaarka)	24 mg	6%
Hilibka (digaagga broiler)	19 mg	5%
Xeer	40 mg	10%
Kooxo	60 mg	15%
Wabiga Perch	30 mg	8%
Sturgeon	75 mg	19%
Xalibut	60 mg	15%
Beerka hilibka lo'da	18 mg	5%
haddock	35 mg	9%
Hilibka lo'da	18 mg	5%
Webiga kansarka	25 mg	6%
Carp	25 mg	6%
Herring	20 mg	5%
Xaydha dufanka leh	30 mg	8%
Xayiraad caato ah	30 mg	8%
Herring rednebelaya	40 mg	10%
Mackerel	50 mg	13%
som	20 mg	5%
Mackerel	40 mg	10%
sudak	25 mg	6%
Xeer	30 mg	8%
tuna	30 mg	8%
finanka	30 mg	8%
Oyster	40 mg	10%
Gadaal	35 mg	9%
Pike	35 mg	9%

Maaddooyinka magnesium ee caanaha:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Caanaha Acidophilus 1%	15 mg	4%
Acidophilus 3,2%	15 mg	4%
Acidophilus ilaa 3.2% macaan	15 mg	4%
Acidophilus dufan yar	15 mg	4%
Jiis (caanaha lo'da)	24 mg	6%
Varenets waa 2.5%	16 mg	4%
Yoogurt 1.5%	15 mg	4%
Yoogurt 1.5% miro	13 mg	3%
Yoogurt 3,2%	15 mg	4%
Yoogurt 3,2% macaan	14 mg	4%
Yoogurt 6%	14 mg	4%
Yoogurt 6% macaan	14 mg	4%
1% caano fadhi	14 mg	4%
Kefir 2.5%	14 mg	4%
Kefir 3.2%	14 mg	4%
Kefir dufan yar	15 mg	4%
Koumiss (laga bilaabo caanaha Mare)	25 mg	6%
Caanaha Mare oo dufan yar (caanaha lo'da)	14 mg	4%
Cufka curdku waa 16.5% dufan	23 mg	6%
Caanaha 1,5%	14 mg	4%
Caanaha 2,5%	14 mg	4%
Caanaha 3.2%	14 mg	4%
Caanaha 3,5%	14 mg	4%
Caano ari	14 mg	4%
Caano dufan yar	15 mg	4%
Caanaha iskujira ee sonkorta leh 5%	34 mg	9%
Caanaha iskujira ee sonkorta leh 8,5%	34 mg	9%
Caanaha iskujira ee leh sonkorta dufanka yar	34 mg	9%
Caanaha qalalan 15%	139 mg	35%
Budada caanaha 25%	119 mg	30%
Caano duug ah	160 mg	40%
Jalaato	21 mg	5%
Jalaatada sundae	22 mg	6%
Caano subag	18 mg	5%
Yoogurt 1%	16 mg	4%
Yoogurt 2.5% of	16 mg	4%
Yoogurt 3,2%	16 mg	4%
Yoogurt dufan yar	15 mg	4%
Ryazhenka 1%	14 mg	4%
Ryazhenka 2,5%	14 mg	4%
Ryazhenka 4%	14 mg	4%
Caanaha la kariyey ee la shiilay 6%	14 mg	4%
Kareemka 10%	10 mg	3%
Kareemka 20%	8 mg	2%
Kareemka 25%	8 mg	2%
35% kareem	7 mg	2%
Kareemka 8%	10 mg	3%
Kareem isku dar leh sonkor 19%	36 mg	9%
Budada kareemka 42%	80 mg	20%
Labeen dhanaan 10%	10 mg	3%
Labeen dhanaan 15%	9 mg	2%
Labeen dhanaan 20%	8 mg	2%
Labeen dhanaan 25%	8 mg	2%
Labeen dhanaan 30%	7 mg	2%
Jiis “Adygeysky”	25 mg	6%
Jiis “Gollandskiy” 45%	55 mg	14%
Jiis “Camembert”	15 mg	4%
Jiis Parmesan	44 mg	11%
Jiis “Poshehonsky” 45%	45 mg	11%
Jiis "Roquefort" 50%	40 mg	10%
Jiis “Ruush” 50%	35 mg	9%
Jiis “Suluguni”	35 mg	9%
Farmaajo farmaajo	19 mg	5%
Jiis Cheddar 50%	54 mg	14%
Jiis Swiss 50%	45 mg	11%
Jiis Gouda	29 mg	7%
Jiis dufan yar	23 mg	6%
Jiis “Sausage”	30 mg	8%
Jiis “Ruush”	33 mg	8%
Noocyada dhalaalaya ee 27.7% dufanka	39 mg	10%
Farmaajo 11%	23 mg	6%
Jiis 18% (geesinimo leh)	23 mg	6%
Farmaajo 2%	24 mg	6%
Caano 4%	23 mg	6%
Caano 5%	23 mg	6%
Jiis aqal 9% (geesinimo leh)	23 mg	6%
Caano	24 mg	6%

Maadada magnesium ee ukunta iyo alaabta ukunta:

magaca Product	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Ukunta ukunta	9 mg	2%
Ukunta ukunta	15 mg	4%
Budada ukunta	42 mg	11%
Ukunta digaagga	12 mg	3%
Ukun digaagduur	32 mg	8%

Waxyaabaha ku jira magnesium-ka ee cuntada diyaarka ah iyo macmacaanka:

Magaca saxanka	Waxyaabaha ay ku jirto magnesium-ka 100g	Boqolkiiba baahida maalinlaha ah
Halva tahini-lawska	243 mg	61%
Halva gabbaldayaha	178 mg	45%
Chocolate	133 mg	33%
Candy	99 mg	25%
Rooti dhan oo qamadi ah	82 mg	21%
Keeg yicib ah	73 mg	18%
Caanaha shukulaatada	68 mg	17%
Boorsada Buckwheat (laga bilaabo badarka, dhulka hoostiisa)	67 mg	17%
Perch sigaar cabbin	66 mg	17%
Cookies yicib	64 mg	16%
Rooti leh buunshaha	63 mg	16%
Perch shiilay	61 mg	15%
Yicib keeg	60 mg	15%
Shukulaatada shukulaatada	59 mg	15%
Burcad dabocase	57 mg	14%
Salmoonka casaanka ah (qasacadaysan)	56 mg	14%
Herring sigaar cabbin	55 mg	14%
Rooti, ​​badar	55 mg	14%
Buufinno saliid ah (qasacadaysan)	55 mg	14%
Buufinno sigaar lagu cabiyey	51 mg	13%
Anchovy cusbo leh	51 mg	13%
Beerka cod (cuntada qasacadaysan)	50 mg	13%
Khudaarta tamaandho	50 mg	13%
Cod ayaa sigaar cabbay	50 mg	13%
Rooti Borodino	49 mg	12%
Mackerel qabow-cabbay	48 mg	12%
Qamadiga rootiga (bur dhan)	47 mg	12%
Rooti Yukreeniyaan	47 mg	12%
Karootada cutlets	46 mg	12%
Qaylo qallalan	46 mg	12%
Mushrooms la shiilay saliidda cuntada	44 mg	11%
Jebinta sigaarka	43 mg	11%
Digirku wuu kariyey	42 mg	11%
Karootada Casserole	42 mg	11%
Marshmallows ee shukulaatada	41 mg	10%
Perch dubay	41 mg	10%
Mackerel shiilay	41 mg	10%
Mackerel oo saliid ah (qasacadaysan)	40 mg	10%
Marmalade ee shukulaatada	39 mg	10%
Caws macaan	38 mg	10%
Kalluunka kalluunka la shiilay	37 mg	9%
Xumbo leh toon	37 mg	9%
Buufin cusbo leh basasha iyo subagga	36 mg	9%
Bun badan kalooriyeyaasha	34 mg	9%
Karootada la kariyey	34 mg	9%
canjeelada	33 mg	8%
Maraq saafi ah isbinaajka	33 mg	8%
Rootiga rootiga (bur daqiiqada 1aad)	33 mg	8%
Rootiga qamadiga (bur daqiiqada 1aad)	33 mg	8%
Cudurka bocorka	32 mg	8%
Cutlets ee cod	32 mg	8%
Ooyin baa qiiqay	32 mg	8%
Cod shiilan	31 mg	8%
Kansarka wabiga wuu karkaray	31 mg	8%
Sausage bolse	30 mg	8%
Basasha la shiilay	30 mg	8%
Cheesecakes of farmaajo oo aan dufan lahayn	30 mg	8%
Pike la kariyey	30 mg	8%
Cusbo casaan	29 mg	7%
Boorashka ka imanaya dufanka geedka 'Hercules'	29 mg	7%
oatmeal	29 mg	7%
Chum salmon cusbo	29 mg	7%
Mushrooms la dubay	28 mg	7%
Baradhada Zrazy	28 mg	7%
Salad dabocase jiis iyo toon	28 mg	7%
Cheesecakes leh karootada	28 mg	7%
Cod dubay	28 mg	7%
Maraq leh sorrel	28 mg	7%
Baradho la shiilay	27 mg	7%
Sausage Brunswick	27 mg	7%
Maqaarka dhirta	27 mg	7%
Cunista khudradda	27 mg	7%
Digirta baradhada	26 mg	7%
Xididdo la kariyey	26 mg	7%
Cunto cod	26 mg	7%
canjeelada	25 mg	6%
Ukun ugaarsi	25 mg	6%
Qaswadayaasha leh bran	25 mg	6%
Salad Radish ah	25 mg	6%
Salad yaanyada cusub oo leh basbaas macaan	25 mg	6%
Cod shiilan	25 mg	6%
Tuna saliid (qasacadaysan)	25 mg	6%
Riga Riga	25 mg	6%
Badarka qamadiga	24 mg	6%
Keega baradhada	24 mg	6%
Patties lagu shiilay kaabash	24 mg	6%
Cod la kariyey	24 mg	6%
Casserole jiiska jiiska dufanka yar	23 mg	6%
Digirta baradhada	23 mg	6%
Kaarib shiilan	23 mg	6%
Moskovskaya sausage (sigaar cabbin)	23 mg	6%
Kaabashka cutlets	23 mg	6%
Kooxda ayaa la kariyey	23 mg	6%
Harring leh basasha	23 mg	6%
Goobo	22 mg	6%
Boqoshaada la shiilay oo leh baradho	22 mg	6%
Baradho la kariyey	22 mg	6%
Sausage	22 mg	6%
Digir cagaaran (cuntada qasacadaysan)	21 mg	5%
Baradhadu la kariyey likaha	21 mg	5%
Boorash masago	21 mg	5%
Hilibka lo'da (la kariyey)	21 mg	5%
Caanaha bolse	21 mg	5%
Hilibka digaagga	21 mg	5%
Pike la kariyey	21 mg	5%
Khudaarta cufan	20 mg	5%
Kaabashka Casserole	20 mg	5%
Jiis jiis casaan karsan	20 mg	5%
Cuntada kaabashka	20 mg	5%
Bolse hilibka doofaarka	20 mg	5%
Kukiyada sonkorta leh	20 mg	5%
Kukiyada sonkorta leh	20 mg	5%
Baradhada la shiiday	20 mg	5%
Sausages	20 mg	5%