O meaai e maualuga i le magnesium e aofia ai fualaau faisua lanu meamata, nati, fatu, pi, fatu atoa, avoka, yogurt, faʻi, fualaau mamago, sukalati pogisa, ma isi meaʻai. Ole faʻaaogaina ole magnesium ile aso ole 400 mg. E vave fa'ate'a ese le magnesium mai le tino e le tele o le calcium fa'ama'i (maua i totonu, fai mai, susu) a'o tauva le lua ina ia mitiia e le tino. E itiiti lava lenei elemene i totonu o aano o manufasi.
Lisi o mea'ai laau e maualuga i le magnesium
1. Kelp O le kelp e tele atu le magnesium nai lo isi fualaau faisua po'o limu: 780 mg i le laulau. E le gata i lea, o le kelp e matua mauoa i iodine, lea e aoga mo le soifua maloloina o le prostate. O lenei limu e manaia lona fa'amama ma manogi pei o le sami, o lea e mafai ai ona fa'aoga le kelp e fai ma sui o i'a i vegan ma fuala'au fua. O le Kelp e mauoa i masima o le sami, o puna sili ia o le magnesium ua iloa. 2. Oati O oats e mauoa i le magnesium. O se puna sili foi o polotini, fiber, ma potassium. 3. Almond ma Cashews Almond o se tasi o ituaiga sili ona maloloina o nati; o se puna o polotini, vitamini B6, potassium ma le magnesium. O le afa ipu o almonds o loʻo i ai pe tusa ma le 136 mg, lea e sili atu nai lo kale ma e oʻo lava i meaʻai. O cashews e iai foʻi le tele o le magnesium - e tutusa ma almonds - faʻapea foʻi ma vitamini B ma le uʻamea. 4. Koko O le koko e tele atu le magnesium nai lo le tele o fualaau aina ma fualaau faisua. Ole aofa'i ole magnesium ile koko e eseese mai lea ituaiga ma lea ituaiga. I le faaopoopo atu i le magnesium, o le koko e mauoa i le uʻamea, zinc ma o loʻo i ai le tele o fiber. O lo'o iai le malosi fa'aanti-inflammatory properties. 5. Fatu Hemp, chia paʻepaʻe (Spanish sage), maukeni, sunflower o puna sili ia o le magnesium i le nut and seed kingdom. E tasi le ipu o fatu maukeni e maua ai e le tino le aofaʻi o loʻo manaʻomia, ma le tolu sipuni tele o le polotini fatu hemp e maua ai le onosefulu pasene o le tau o aso uma. Ole chia paʻepaʻe ma fatu o le sunflower e aofia ai le tusa ma le sefulu pasene o le tau o aso uma.
E maua i mea'ai le manesium
spinach mata Magnesium i le 100g - 79mg (20% DV);
1 ipu mata (30g) - 24mg (6% DV);
1 ipu kuka (180g) – 157mg (39% DV)
O isi fualaau faisua e tele i le magnesium
(% DV mo ipu taitasi ua vela): beet chard (38%), kale (19%), turnip (11%). Nati ma fatu o le zucchini ma le maukeni Magnesium i le 100g - 534mg (134% DV);
1/2 ipu (59g) - 325mg (81% DV);
1 oz (28g) – 150mg (37% DV)
Isi nati ma fatu e mauoa i le magnesium:
(% DV i le afa ipu kuka): fatu Sesame (63%), nati Pasila (63%), almonds (48%), cashews (44% DV), pine pine (43%), pinati (31%), pecans (17%), walnuts (16%). Pini ma lentils (soya) Magnesium i le 100g – 86mg (22% DV);
1 ipu kuka (172g) – 148mg (37% DV) O isi laumei e mauoa i le magnesium (% DV mo ipu taitasi ua vela):
pi paʻepaʻe (28%), pi Farani (25%), pi lanumeamata (23%), pi masani (21%), chickpeas (garbanzo) (20%), lentils (18%).
fatu atoa (alaisa enaena): Magnesium i le 100g – 44mg (11% DV);
1 ipu kuka (195g) – 86mg (21% DV) Isi fatu atoamauoa i le magnesium (% DV mo ipu taitasi ua vela):
quinoa (30%), millet (19%), bulgur (15%), buckwheat (13%), araisa vao (13%), pasta saito atoa (11%), karite (9%), oats (7%). .
avoka Magnesium i le 100g - 29mg (7% DV);
1 avoka (201g) – 58mg (15% DV);
1/2 ipu puree (115g) – 33mg (9% DV) E masani lava, o le avoka feololo e aofia ai le 332 kaloli, afa o le ipu avoka mama e 184 kaloli. yogurt maualalo ga'o Magnesium i le 100g - 19mg (5% DV);
1 ipu (245g) – 47mg (12% DV) faʻi Magnesium i le 100g - 27mg (7% DV);
1 vaeluaga (118g) - 32mg (8% DV);
1 ipu (150g) – 41mg (10% DV)
mago mati Magnesium i le 100g - 68mg (17% DV);
1/2 ipu (75) – 51mg (13% DV);
1 mati (8g) – 5mg (1% DV) O isi fualaau mamagomauoa i le magnesium:
(% DV i le 1/2 ipu): vine (11%), apricots (10%), aso (8%), vine (7%). Pogisa tipi Magnesium i le 100g - 327mg (82% DV);
1 fasi (29g) - 95mg (24% DV);
1 ipu sukalati vili (132g) – 432mg (108% DV)