Abinci da abubuwan sha, Babban hanya
Abin da abinci dauke da magnesium, da kuma dalilin da ya sa yana da muhimmanci a kai a kai amfani da su?
Abinci ne dauke da cikakken daidaita bayar cewa abun ciki na dokokin, ba kawai fats, sunadaran da carbohydrates. Yana da muhimmanci kada su manta game da bitamin da kuma ma'adanai. Gaskiyar cewa talakawa abinci dauke da magnesium, potassium da sauran abubuwa na lokaci-lokaci tebur, mutane da yawa sun ba ma sane. Amma da rashin su iya tsanani shafi kiwon lafiya da kuma dukan jiki. Mene ne dangantakar da na gaban a abinci, misali, magnesium, da kuma ci gaban wasu cututtuka? La'akari da ƙarin bayani a kan wannan topic.
Alamun da kuma sakamakon na kullum magnesium rashi
A tare da tare da potassium da phosphorus, da alama kashi na samar da rhythmic aiki na zuciya da kuma sauran excitability na jijiya nama. Saboda haka, rashin magnesium rinjayar da farko a kan jini da matakan da ya dace aiki na "main engine". M zuciya kari tashin hankali, tsoka cramps da kuma spasms iya zama na farko ãyõyin rashi na wannan alama kashi. A hadarin kungiyar ne mutane da ciwon sukari mellitus kuma tun sosai koda aiki. Kullum gajiya ciwo da kuma m shafi tunanin mutum da kuma m obalodi, ya sa ta hanyar stressful yanayi, ba za su amfana. A sakamakon na iya zama quite m: barci tashin hankali, maƙarƙashiya, katsalandan a cikin zuciya, gajiya, irritability. Don kauce wa wannan, kana bukatar ka san wanda abinci dauke da magnesium a isa ga al'ada jiki aiki yawa. Labartawa da dokoki, dangane da shekaru da kuma jinsi.
A kullum da ake bukata domin magnesium
Nutritionists da biochemists yarda a kan dole kullum ci wannan kashi. Adult isasshen magnesium 300-400 MG. A wannan shekara, wannan kudi ne dan kadan rage - har zuwa 250 MG. Akwai wasu siffofin na da bukatar da shi a cikin mata a lokacin daukar ciki da kuma lactation. Ga cikakken ikon nan gaba baby da mahaifiyarsa ta gaban wajibi ne don 1000-1200 MG na magnesium a cikin abinci. A yara, wannan adadi yi dabam, dangane da shekaru, daga 140 zuwa 350 MG.
Yadda za a zabi menu, wanda kayayyakin dauke da magnesium a isa yawa? Yana yiwuwa a samar da kullum da ake bukata ta hanyar cin, misali, 'yan guda na baki burodi a kowace rana. Ko ci more abinci, irin su kwayoyi, ganye, da wake, masara, hanta, zomo ko naman maraki nama, cakulan, cuku, abincin teku, cuku, qwai. Don ƙarin bayani game da maida hankali na wannan alama kashi za a iya samu a kasa.
Abin da abinci dauke da magnesium a cikin manyan yawa?
Data aka gabatar a Table manufa ragewa daga manyan zuwa kananan. Mun jera abinci ke dauke da magnesium a cikin manyan yawa.
samfurin sunan | A magnesium ciki (MG) da 100 g |
alkama bran | 570 |
kabewa iri | 530 |
koko | 520 |
Tsiren ruwan teku da kuma sauran algae | 470 |
sunflower tsaba | 420 |
lentil | 375 |
sesame tsaba | 310 |
almonds | 270 |
Pine kwayoyi | 270 |
Toho alkama hatsi | 250 |
gujiya | 210 |
oat bran | 180 |
greenery | 170 |
hazelnut | 160 |
gyada | 160 |
shinkafa | 140 |
Bread da bran | 90 |
bushe apricots | 65 |
Marine kifi | 60 |
shrimps | 49 |
ayaba | 38 |
alayyafo | 34 |
Da sauran kayayyakin dauke da magnesium a karami yawa. Ci gaba a kullum menu dogara ne a kan bayanai ba. A rare lokuta, likita iya sanya medicated "jikewa" magnesium kwayoyin via Allunan.
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