1 - Thupi Lanu Limafunikira Maginesi
Magnesium ndi mchere waukulu wofunikira pazinthu zambiri, kuphatikizapo mitsempha ndi mitsempha (kuphatikizapo minofu ya mtima), kupanga mphamvu, shuga wathanzi, ndi thanzi la fupa. Chochititsa chidwi kwambiri kwa ife omwe tili ndi ntchito zovuta kapena kugona tulo, magnesium imakhulupirira kuti kuyambitsa kukakamizidwa kwa magazi, kuchepetsa nkhawa, ndi khalidwe la kugona.
Amuna amafunikira pafupifupi mamiligalamu 400 patsiku ndipo amayi amafunikira pafupifupi mamililo 300 pa tsiku, koma malinga ndi maphunziro, anthu ambiri amadya ndalama zochepa kuposa ndalamazo.
Mutha kuwonjezera mphamvu ya magnesium mwa kudya zakudya zowonjezera zakudya kapena chakudya cham'mimba, koma pendani muwonetsero kuti mupeze zakudya zomwe timakonda zomwe zimakonda kwambiri magnesium
2 - Chovala cha squash
Acorn squash amadziŵika bwino ndi mavitamini A omwe ali ndi mavitamini apamwamba, komanso imathandizanso mchere monga magnesium, potassium, ndi calcium. Ndipotu, chikho chimodzi cha cubash zokhala ndi makilogalamu 88 a potassium.
3 - amondi
Maamondi ndiwo gwero labwino la mchere monga magnesium. Pulogalamu imodzi yokhala ndi amondi 23 ali ndi mamiligalamu 77 a magnesium. Ndicho chitsime chabwino cha mavitamini ambiri a B, Vitamini E, ndi mafuta odyetsera monounsaturated.
4 - Artichokes
Artichokes ali otsika kwambiri ndipo amakhala ndi zakudya zabwino, kuphatikizapo magnesium. Atitikiti imodzi yamagetsi imakhala ndi mamiligalamu 77 a magnesium, pamodzi ndi mavitamini ambiri, potassium, ndi mavitamini ambiri a B.
5 - Momwemo
Mafupa amadziwika bwino chifukwa chokhala ndi chuma chambiri cha monounsaturated fatty acids, chofanana ndi mafuta. Koma amakhalanso ndi mavitamini ambiri komanso amchere. Katemera wina ali ndi magnesiamu pafupifupi 60 milligrams, kuphatikizapo potassium zambiri, vitamini K, vitamini K, ndi fiber.
6 - Beets ndi Beet Greens
Musataye nsonga pamene mugula beets atsopano. Mavitamini ali ndi mavitamini ndi minerals ambiri, kuphatikizapo ma vitamini A ndi C, iron, calcium ndi magnesium. Chikho chimodzi cha masamba a beet ophika ali ndi pafupifupi mamiligalamu 100 a magnesium. Beets si gwero loipa lomwe lili ndi makilogalamu 20 pa kapu.
7 - nyemba zakuda
Nyemba zakuda zimadziwika bwino chifukwa cha mavitamini awo, koma zimakhudza mavitamini ndi mchere. Chikho chimodzi cha nyemba zakuda chophika chiri ndi mamiligalamu 120 a magnesium, pamodzi ndi chitsulo chambiri, potassium, calcium, ndi mavitamini ambiri a B.
8 - Nkhono za ku Brazil
Mitsuko ya Brazil imakhala ndi magnesium - imodzi yokhala ndi mtedza sikisi ili ndi milligrams 107. Utumiki womwewo umakhalanso ndi mafuta ambiri omwe amapezeka ndi selenium omwe amagwira ntchito monga antioxidant kuteteza maselo m'thupi lanu.
9 - Brown Rice
Mchele wa Brown ndi gwero la mavitamini ambirimbiri, ndi miyala yambiri, kuphatikizapo 84 milligrams ya magnesiamu pa kapu ya mpunga wophika. Ndicho chitsime chabwino cha fiber, zinc, ndi potassium.
10 - Makhalidwe
Msuzi ndi mtedza wina womwe umakhala ndi magnesium. Mmodzi wa cashews ali ndi mamiligalamu 83 a magnesium, kuphatikizapo zitsulo zochuluka zedi, potassium, zinki, vitamini K ndi mavitamini ambirimbiri a B.
11 - Edamamu
Edamamu ndi soya achichepere omwe amakonzedwa ndikugwiritsidwa ntchito pod. Iwo ndi magwero abwino kwambiri a magnesiamu ndi zakudya zina. Chikho chimodzi cha edamamu chili ndi magnesium 99 milligrams, kuphatikizapo kashiamu, iron, potassium, ndi fiber.
12 - nyemba za Lima
Ma nyemba a Lima ndi magwero okoma a magnesiamu ndi zakudya zina. Chikho chimodzi cha nyemba chophika chimakhala ndi mamiligalamu 81 a magnesium. Palinso zitsulo zambiri, potaziyamu, mapiritsi, mavitamini ambiri a B, ndi mapuloteni.
13 - Nandolo
Nyerere sizinaphatikizidwe pazinthu zambiri za zakudya zathanzi, zomwe ndizo manyazi chifukwa zimakupindulitsani. Chikho chimodzi cha mapeyala ophika ali ndi mamiligalamu 62 a magnesium, pamodzi ndi chitsulo chochuluka, potassium, zinki, vitamini B ndi mavitamini A.
14 - mbatata
Mbatata imodzi yaikulu yophikidwa ndi khungu (pafupifupi masentimita anayi m'mimba mwake) ili ndi mamiligalamu 84 a magnesium. Ali ndi potassium ambiri ndipo ali ndi gwero la vitamini C, mavitamini ambiri a B, ndi chitsulo.
15 - Mbewu za Mzungu
Mbeu za dzungu zimapanga chakudya chokoma ndi chokoma. Mmodzi wa mbewu za dzungu ali ndi 156 milligrams ya magnesium, pamodzi ndi mavitamini ambiri a B, potassium, iron, ndi omega-3 fatty acids.
16 - Quinoa
Quinoa ndi njere yochuluka yokhala ndi zakudya zambiri. Chikho chimodzi cha quinoa chili ndi magnitaamu 118 milligrams, pamodzi ndi mapuloteni ambiri, potaziyamu, mapiritsi, mavitamini a B ndi mafuta abwino a polyunsaturated.
17 - sipinachi
Sipinachi imakhala yodzaza ndi mitundu yonse ya mchere, kuphatikizapo magnesium. Chikho chimodzi cha sipinachi yaiwisi chili ndi mamiligalamu 24 a magnesiamu - omwe si olakwika - koma yophika sipinachi imakhala ndi magnesiamu 157 milligrams. Sipinachi imakhalanso ndi kashiamu, potaziyamu, nthaka, chitsulo, ndi mavitamini A ndi K.
18 - Swiss Chard
Swiss chard ili ndi zakudya zambiri zamchere. Chikho chimodzi cha sukulu yotchedwa Swiss chard yokhala ndi mamiligalamu 150 a magnesium, komanso calcium, iron, ndi potassium zambiri. Chakudya ndi chitsime chabwino cha vitamini C ndi mavitamini A ndi K.
Zotsatira:
National Institutes of Health, Office of Food Supplements, "Magnesium Fact Sheet for Othandizira Zaumoyo."
Dipatimenti ya Ulimi ya United States, Research Research, National Nutrient Database ya Standard Reference Release 28.