Florentina Lewis
Ilaha aadka u wanaagsan ee magnesium waxaa ka mid ah waxyaabaha badarka, lawska, iniinaha, digirta, biyaha macdanta, khudaarta cagaaran iyo miraha la qalajiyey. Laakiin macdanta ayaa sidoo kale laga helaa waxyaabaha caanaha laga sameeyo, kalluunka iyo hilibka.
Cuntooyinka magnesium
Cunnada magnesium-ka hodanka ku ah, waxay ku caawin kartaa in la ogaado cuntooyinka ay ku jiraan xaddi badan oo magnesium ah. Guud ahaan, waa muhiim in la cuno cunto dheeli tiran oo sida ugu macquulsan u kala duwan . Sidan oo kale, jidhku kaliya ma helayo magnesium, laakiin sidoo kale dhammaan nafaqooyinka kale ee muhiimka ah ee uu u baahan yahay. Jadwalka soo socdaa waxa uu bixiyaa xulashada cuntooyinka magnesium-ka hodanka ah ee leh maadada magnesium-ka ee ka kooban, oo ay u kala soocaan kooxaha cuntada.
badarka, badeecooyinka badarka, badarka iyo bariiska
Magnesium ee mg 100 g oo cunto ah:
- Hilibka sarreenka: 490
- Amaranth: 308
- Boorashka: 280
- Quinoa: 276
- Boorashka: 140
- Bariiska, oo aan la sixin: 120
- Rushka oo dhan: 178
- bur higgaad: 114
- Rooti dhan oo leh miraha gabbaldayaha: 106
- Roodhi galley ah oo la isku daray oo la jarjaray: 86
- Baastada rootiga ah, ceeriin: 53
Khudradda & badeecooyinka bari
Magnesium ee mg 100 g oo cunto ah:
- Berdaha, engegan: 70
- Timirta, engegan: 50
- Khudaar, engegan: 50
- Sabiib: 41
- Muuska: 31
- Blackberry: 30
- Raspberry: 30
- Elderberry: 30
Khudaarta & Digirta
Magnesium ee mg 100 g oo cunto ah:
- Soybeanka: 220
- Digirta Lima: 207
- Digirta ballaaran: 190
- Mung digir: 166
- digir cad: 140
- Muraayadaha: 130
- Chickpeas: 130
- Sinjibiisha: 130
- Digir: 118
- Purslane: 150
- Mangold: 80
- Spinach: 58
- Kohlrabi: 43
- Cress beerta: 40
- Kale: 30
- digir cagaaran: 30
- Avocado: 29
- Artichoke: 26
- Digirta cagaaran: 26
- Beetroot: 25
- Brokoli: 24
- Brussels sprouts: 22
- Baradhada: 20
Miraha & Miraha
Magnesium ee mg 100 g oo cunto ah:
- Abuurka gabbaldayaha: 420
- Abuurka bocorka: 402
- Sisin wadar ah: 347
- Abuurka poppy: 333
- Cashews: 270
- Almonds: 170
- Lawska: 163
- Basaskii: 160
- Hazelnuts: 150
- Pecan nuts: 142
Caanaha, waxyaabaha caanaha laga sameeyo iyo caanaha kale
Magnesium ee mg 100 g oo cunto ah:
- Cheese Buur: 43
- Cheese ariga (jiis la jarjaray; 50% dufanka qallalan): 46
- Parmesan: 43
- Marwada maqaarka: 40
- Emmentaler: 31
- Cheddar: 25
- Appenzell: 29
- Good: 28
- Caanaha soy: 28
- Feta (40 % Fet i. Tr.): 25
- Camembert (45 % Fett i. Tr.): 17
- Caanaha subagga: 16
- Yoghurt (1.5% waxa ku jira dufan): 14
- Caanaha lo'da (3.5% dufanka ku jira): 12
Hilibka, Kaluunka & Ukunta
Magnesium ee mg 100 g oo cunto ah:
- Sardines qasacadaysan oo saliid ah: 205
- Doofaarka: 67
- Kaar: 51
- Zander: 50
- Turbot: 49
- Tuna (can; saliid ku jirta): 28
- Mackerel: 30
- Salmon: 29
- hilibka lo'da: 33
- Digaagga naaska digaaga: 27
- Jidhka lo'da: 22
- Hilibka doofaarka: 22
- Eskalope doofaarka (Qofka sare): 21
- Ukuntu (xajmiga M): 12
Cuntooyinka raaxada & macmacaanka
Magnesium ee mg 100 g oo cunto ah:
- Budada kookaha, oo waxoogaa laga saaray: 414
- Shukulaatada madow (in ka badan 80% kookaha): 230
- Marzipan: 120
Cabitaannada fudud
Magnesium ee mg 100 g oo cunto ah:
- Casiirka badda ee buckthorn: 31
- Casiirka liinta, oo la tuujiyay: 12
- Liin dhanaan: 10
- Casiirka yaanyada: 9.5
- Biyaha macdanta dabiiciga ah: way kala duwan yihiin iyadoo ku xidhan waxa ku jira magnesium
Magnesium ee cuntada
Macdanta magnesium waxay lagama maarmaan u tahay dheef-shiid kiimikaadka jidhka bini'aadamka. Waxay ku lug leedahay falcelinno badan oo kala duwan, oo ay ku jiraan samaynta lafaha, dheef-shiid kiimikaadka karbohaydraytyada iyo samaynta borotiinnada. Magnesium sidoo kale waxay door ka ciyaartaa kicinta wadnaha , cadaadiska dhiigga , kacsanaanta murqaha iyo gudbinta kicinta habdhiska dareenka . Macdanta ayaa sidoo kale muhiim u ah koritaanka, tamarta tamarta iyo xasiloonida korantada ee unugyada iyo sidoo kale gaadiidka calcium ee gacanta.
Jidhku ma soo saari karo magnesium laftiisa oo waxa uu lumiyaa qiyaastii 100 milligaraam oo ka mid ah maalin kasta. Si aad uga fogaato yaraanta magnesium, waa inaad magdhabisaa khasaaraha cuntadaada. Bulshada Jarmalka ee Nafaqada (DGE) waxay ku siinaysaa qiimaha soo socda ee looga baahan yahay magnesium maalin kasta:
- Haweenka da'doodu tahay 25 iyo ka weyn: 300 milligram
- Ragga: 350 milligram
- Haweenka uurka leh iyo kuwa nuujinaya: 310 iyo 390 milligram, siday u kala horreeyaan
- Ragga da'doodu u dhaxayso 15 iyo 25 sano: 400 milligram.
Waxa kale oo jira arrimo kale oo saameeya baahida magnesium . Qof kasta oo dhidid badan (tusaale inta lagu jiro ciyaaraha ama kulaylka weyn) wuxuu soo saaraa magnesium badan dhididka oo kordha.
Cadaadisku wuxuu kaloo kordhiyaa baahida magnesium . Sababtoo ah marka ay taasi dhacdo, jidhku wuxuu soo saaraa hormoono badan oo kor u qaada sii deynta magnesium ee kaadida. Intaa waxaa dheer, walaaca wuxuu keenaa in xididdada dhiigga ay ciriiri galaan, taas oo keenta in cadaadiska dhiigga uu kordho. Unugyada qaarkood waxay ku sii daayaan magnesium dhiigga si ay taas uga hortagaan. Kordhinta xoojinta magnesium ee dhiiga ayaa iyaduna dhaqaajisa kelyaha. Waxay hubiyaan in xad-dhaafka macdanta si dhakhso ah loo sii daayo mar kale.
Intaa waxaa dheer, cudurrada qaarkood (sida shuban ama matag la xidhiidha dhibaatooyinka caloosha), iyo sidoo kale khamriga, waxay kordhin karaan qashin-saarka magnesium. Ku xad-gudubka aalkolada, tusaale ahaan, waa waxa ugu badan ee keena yaraanta magnesium.
Cuntooyinkee ka kooban magnesium?
Magnesium waxaa laga helaa cuntooyin badan oo kala duwan. Guud ahaan, cuntooyinka dhirta ayaa si gaar ah ugu habboon cunto-magnesium qani ku ah. Badeecooyinka badarka, lawska, miraha iyo digirta ayaa si gaar ah ilo wanaagsan . Maaddaama lakabyada sare ee hadhuudhka gaar ahaan ay ku jiraan wax badan oo macdanta ah, waa inaad doorbidaa inaad isticmaasho noocyada kala duwan ee hadhuudhka halkan.
Intaa waxaa dheer, biyaha macdanta dabiiciga ah oo leh maadada magnesium ee ugu yaraan 50 milligrams halkii litir iyo sidoo kale khudaarta cagaaran iyo miraha la qalajiyey ayaa ah alaab-qeybiyeyaal wanaagsan. Cuntooyinka laga helo ilaha xoolaha sida caanaha, hilibka ama kalluunka waxa kale oo ku jira magnesium. Si kastaba ha ahaatee, macdantoodu guud ahaan way ka hoosaysaa.
Talada khabiirka: “Aad aad u kalsiyum ah, ie biyaha qasabadaha aad u adag waxa kale oo ay ka kooban yihiin magnesium iyo calcium badan oo sidaas awgeed waxa ay gacan weyn ka geysan karaan sahayda macdanta. Laakin: Inta badan ma cabno biyaha qasabada oo saafi ah tuubada, laakiin sida shaaha ama kafeega. Marka biyaha la kariyo, si kastaba ha ahaatee, qaar ka mid ah calcium iyo magnesium ayaa lumaya; Taasi waa sababta makiinadaha kafeega iyo kiliyeyaasha kafeega ay si dhakhso ah u dhalaan marka biyuhu aad u adag yihiin! Inta lagu jiro karkarinta, qayb weyn oo kalsiyum ah ayaa ku sii jirta mashiinka qaxwada ama kiliga oo xitaa ma gasho jirkeena."
Celcelis ahaan, jidhku kaliya wuxuu nuugi karaa celcelis ahaan 30-50% magnesium-ka aan ku isticmaalno cuntada. Taasi waxay ku xiran tahay arrimo kala duwan. Iyadoo ku xiran sida cuntada loo farsameeyo, qayb ka mid ah magnesium-ka ayaa lumaya, tusaale ahaan.
Khaasatan khudaarta oo la shiidaa iyo shiida hadhuudhku waa kuwo aan wanaagsanayn. Oo haddii aad cunto badan ku isticmaasho borotiin, fosfate, oxalic ama phytic acid, nuugista magnesium ayaa ka sii dari doonta. Cunto dufan badan leh ayaa sidoo kale wax ku biirisa: mindhicirka, magnesium wuxuu ku daraa asiidhyada dufanka ee bilaashka ah. Tani waxay keenaysaa badeecooyin si liidata u milmay oo jidhku saxaro ku soo saaro. Si kastaba ha ahaatee, qof caafimaad qaba ayaa sida caadiga ah dabooli kara baahidiisa magnesium iyada oo loo marayo cuntadooda umana baahna wax kaabis cunto ah.
