ʻO nā meaʻai kiʻekiʻe i ka magnesium he mau lau ʻōmaʻomaʻo, nati, ʻanoʻano, pīni, kīʻaha holoʻokoʻa, avocados, yogurt, maiʻa, hua maloʻo, kokoleka ʻeleʻele, a me nā meaʻai ʻē aʻe. ʻO 400 mg ka nui o ka magnesium i kēlā me kēia lā. Hoʻokuʻu koke ʻia ka Magnesium i waho o ke kino e ka nui o ka calcium oxidizing (loaʻa i loko, e ʻōlelo, ka waiū) i ka wā e hoʻokūkū ai nā mea ʻelua e komo i ke kino. He liʻiliʻi loa kēia ʻano mea i loko o ka ʻiʻo.
Ka papa inoa o nā meaʻai mea kanu kiʻekiʻe i ka magnesium
1. Kelp ʻOi aku ka magnesium ma mua o nā mea kanu ʻē aʻe a i ʻole limu: 780 mg i kēlā me kēia lawelawe. Eia kekahi, waiwai nui ka kelp i ka iodine, he mea pono ia no ke olakino prostate. He hopena hoʻomaʻemaʻe maikaʻi kēia limu a he ʻala e like me ke kai, no laila hiki ke hoʻohana ʻia ke kelp ma ke ʻano he pani no ka iʻa i nā meaʻai vegan a me nā meaʻai meaʻai. He waiwai nui ka Kelp i nā paʻakai kai maoli, ʻo ia nā kumu nui o ka magnesium i ʻike ʻia. 2. Oat He waiwai ka oats i ka magnesium. He kumu maikaʻi loa ia o ka protein, fiber, a me ka potassium. 3. Almond a me Cashews ʻO nā ʻalemona kekahi o nā ʻano huaʻai maikaʻi loa; he kumu ia o nā polokina, ka huaʻa B6, ka potassium a me ka magnesium. ʻO ka hapalua kīʻaha o nā ʻalemona ma kahi o 136 mg, ʻoi aku ka maikaʻi ma mua o ka kale a me ka spinach. Loaʻa i ka cashews ka nui o ka magnesium - e like me nā ʻalemona - a me nā huaora B a me ka hao. 4. Koko ʻOi aku ka magnesium ma mua o ka nui o nā huaʻai a me nā mea kanu. ʻOkoʻa ka nui o ka magnesium i loko o ka koko mai kahi hōʻailona a i kahi hōʻailona. Ma waho aʻe o ka magnesium, waiwai nui ka koko i ka hao, zinc a loaʻa ka nui o ka fiber. Loaʻa iā ia nā waiwai anti-inflammatory ikaika. 5. Nā hua ʻO ka Hemp, ka chia keʻokeʻo (Spanish sage), ka paukena, ka sunflower nā kumu maikaʻi loa o ka magnesium i loko o ke aupuni nut a me ka hua. Hoʻokahi kīʻaha o nā hua paukena e hāʻawi i ke kino i ka nui e pono ai, a ʻekolu punetēpē o ka protein hua hemp e hāʻawi i kanaono pākēneka o ka waiwai o kēlā me kēia lā. Loaʻa i nā hua chia keʻokeʻo a me nā hua sunflower ma kahi o ʻumi pakeneka o ka waiwai o kēlā me kēia lā.
Loaʻa ka magnesium i nā meaʻai
milo maka Magnesium no 100g - 79mg (20% DV);
1 kīʻaha maka (30g) - 24mg (6% DV);
1 kīʻaha i kuke ʻia (180g) - 157mg (39% DV)
ʻO nā huaʻai ʻē aʻe i waiwai nui i ka magnesium
(% DV no kēlā me kēia kīʻaha i hoʻomoʻa ʻia): ʻo ka beet chard (38%), kale (19%), turnip (11%). Nā hua a me nā hua o ka zucchini a me ka paukena Magnesium no 100g - 534mg (134% DV);
1/2 kīʻaha (59g) - 325mg (81% DV);
1 oz (28g) – 150mg (37% DV)
ʻO nā hua ʻē aʻe a me nā hua waiwai i ka Magnesium:
(% DV no ka hapalua kīʻaha i kuke ʻia): Nā hua sesame (63%), nā nati Brazil (63%), nā ʻalemona (48%), nā cashews (44% DV), nā nati pine (43%), nā pīni (31%), pecans (17%), walnuts (16%). ʻO nā pīni a me nā piʻi (soybeans) Magnesium no 100g - 86mg (22% DV);
1 kīʻaha i kuke ʻia (172g) - 148mg (37% DV) ʻO nā legumes ʻē aʻe i waiwai i ka magnesium (% DV no kēlā me kēia kīʻaha i kuke ʻia):
nā pīni keʻokeʻo (28%), nā pīni Farani (25%), nā pīni'ōmaʻomaʻo (23%), nā pīni maʻamau (21%), nā pīni (garbanzo) (20%), nā lentil (18%).
ʻōpala āpau (laiki ʻulaʻula): Magnesium no 100g - 44mg (11% DV);
1 kīʻaha i kuke ʻia (195g) - 86mg (21% DV) ʻO nā kīʻaha piha ʻē aʻewaiwai i ka magnesium (% DV no kēlā me kēia kīʻaha i kuke ʻia):
quinoa (30%), millet (19%), bulgur (15%), buckwheat (13%), laiki hihiu (13%), pasta palaoa (11%), bale (9%), oats (7%). .
Pākena Magnesium no 100g - 29mg (7% DV);
1 avocado (201g) - 58mg (15% DV);
1/2 kīʻaha puree (115g) – 33mg (9% DV) ʻO ka mea maʻamau, loaʻa i ka avocado waena he 332 calories, ʻo ka hapalua kīʻaha o ka avocado maʻemaʻe he 184 calories. yogurt haʻahaʻa momona Magnesium no 100g - 19mg (5% DV);
1 kīʻaha (245g) – 47mg (12% DV) bananas Magnesium no 100g - 27mg (7% DV);
1 waena (118g) - 32mg (8% DV);
1 kīʻaha (150g) – 41mg (10% DV)
mau hua maloʻo Magnesium no 100g - 68mg (17% DV);
1/2 kīʻaha (75) - 51mg (13% DV);
1 fiku (8g) – 5mg (1% DV) Nā hua maloʻo ʻē aʻewaiwai i ka magnesium:
(% DV no ka 1/2 kīʻaha): nā paʻi (11%), nā apricots (10%), nā lā (8%), nā hua waina (7%). Kahekaleka pouli Magnesium no 100g - 327mg (82% DV);
1 ʻāpana (29g) - 95mg (24% DV);
1 kīʻaha kokoleka maloʻo (132g) - 432mg (108% DV)