Nri nwere nnukwu magnesium gụnyere akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, mkpụrụ, mkpụrụ, agwa, mkpụrụ osisi, ube oyibo, yogọt, unere, mkpụrụ osisi mịrị amị, chọkọletị gbara ọchịchịrị, na nri ndị ọzọ. Nri magnesium kwa ụbọchị bụ 400 mg. A na-awụpụ Magnesium ngwa ngwa n'ime ahụ site na oke calcium oxidizing (dị na mmiri ara ehi) ka ha abụọ na-asọ mpi ka ahụ wee banye. Enwere ntakịrị ihe nchọta a na anụ ahụ.
Ndepụta nri osisi nwere nnukwu magnesium
1. Kelp Kelp nwere magnesium karịa akwụkwọ nri ma ọ bụ ahịhịa mmiri ọ bụla: 780 mg kwa nri. Na mgbakwunye, kelp bara ụba na ayodiin, nke bara uru maka ahụike prostate. Ahịhịa oké osimiri a nwere mmetụta dị ọcha dị mma ma na-esi ísì dị ka oké osimiri, yabụ enwere ike iji kelp dochie azụ na nri anụ anaghị eri anụ na nri anaghị eri anụ. Kelp bara ụba na nnu nke oke osimiri, nke bụ isi mmalite nke magnesium kacha mara. 2. Otutu Oat bara ụba na magnesium. Ọ bụkwa ezigbo isi iyi nke protein, fiber, na potassium. 3. Almọnd na Cashews Almọnd bụ otu n'ime ụdị mkpụrụ kacha mma; ọ bụ isi iyi nke protein, vitamin B6, potassium na magnesium. Otu iko almọnd ọkara nwere ihe dịka 136 mg, nke dị elu karịa kale na ọbụna akwụkwọ nri. Cashews nwekwara nnukwu magnesium - ihe dịka almọnd - yana vitamin B na ígwè. 4. Koko Cocoa nwere magnesium karịa ọtụtụ mkpụrụ osisi na akwụkwọ nri. Ọnụego magnesium dị na koko dị iche site na ika gaa na ika. Na mgbakwunye na magnesium, koko bara ụba na ígwè, zinc ma nwee nnukwu eriri. Ọ nwere ihe mgbochi mkpali dị ike. 5. Mkpụrụ Hemp, ọcha chia (Spanish sage), ugu, sunflower bụ isi mmalite kachasị mma nke magnesium na mkpụrụ na mkpụrụ osisi. Otu iko mkpụrụ ugu na-enye ahụ ahụ ego ole ọ chọrọ, na tablespoons atọ nke protein mkpụrụ hemp na-enye pasenti iri isii nke uru a na-eri kwa ụbọchị. White chia na mkpụrụ osisi sunflower nwere ihe dịka pasent iri nke uru a na-eri kwa ụbọchị.
Ọdịnaya magnesium na nri
inine Magnesium kwa 100g - 79mg (20% DV);
1 iko raw (30g) - 24mg (6% DV);
1 iko esi nri (180g) - 157mg (39% DV)
Inine ndị ọzọ bara ụba na magnesium
(% DV maka iko ọ bụla esichara): beet chard (38%), kale (19%), tonip (11%). Akụ na mkpụrụ nke zukini na ugu Magnesium kwa 100g - 534mg (134% DV);
1/2 iko (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Akụ na mkpụrụ ndị ọzọ bara ụba na magnesium:
(% DV kwa ọkara iko esitere): mkpụrụ sesame (63%), mkpụrụ Brazil (63%), almọnd (48%), cashews (44% DV), pine nuts (43%), ahụekere (31%), pecans. (17%), walnuts (16%). Agwa na lentil (soybean) Magnesium kwa 100g - 86mg (22% DV);
1 iko esi nri (172g) - 148mg (37% DV) Mkpụrụ ọka ndị ọzọ bara ụba na magnesium (% DV maka iko ọ bụla esichara):
agwa ọcha (28%), agwa French (25%), agwa ndụ ndụ (23%), agwa nkịtị (21%), chickpeas (garbanzo) (20%), lentil (18%).
grains dum (osikapa aja): Magnesium kwa 100g - 44mg (11% DV);
1 iko esi nri (195g) - 86mg (21% DV) Mkpụrụ ọka ndị ọzọ zuru okeọgaranya magnesium (% DV maka iko ọ bụla esichara):
quinoa (30%), millet (19%), bulgur (15%), buckwheat (13%), osikapa ọhịa (13%), dum pasta ọka (11%), ọka bali (9%), oat (7%). .
Ube oyibo Magnesium kwa 100g - 29mg (7% DV);
1 ube oyibo (201g) - 58mg (15% DV);
1/2 cup puree (115g) - 33mg (9% DV) N'ozuzu, avocado na-ajụ oyi nwere calorie 332, ọkara iko ube oyibo dị ọcha nwere calorie 184. Yogọt dị obere abụba Magnesium kwa 100g - 19mg (5% DV);
1 iko (245g) - 47mg (12% DV) unere Magnesium kwa 100g - 27mg (7% DV);
1 ọkara (118g) - 32mg (8% DV);
1 iko (150g) - 41mg (10% DV)
fig kpọrọ nkụ Magnesium kwa 100g - 68mg (17% DV);
1/2 iko (75) - 51mg (13% DV);
1 fig (8g) - 5mg (1% DV) Mkpụrụ osisi mịrị amị ndị ọzọọgaranya magnesium:
(% DV kwa 1/2 iko): prunes (11%), apricots (10%), deeti (8%), mịrị (7%). Chocolate chocolate Magnesium kwa 100g - 327mg (82% DV);
1 ibe (29g) - 95mg (24% DV);
1 cup grated chocolate (132g) - 432 mg (108% DV)