10 Magnesium-Cov Khoom Noj Muaj Yees Uas Yog Super Noj Qab Haus Huv

Zoo Siab

• 1. Tsaus Ntuj Ua Ntej
• 2. Avocados
• 3. Ceev
• 4. Ob txhais ceg
• 5. Tofu
• 6. Noob
• 7. Txhua hom nplej
• 8. Qee Cov Ntses Noj Ntses
• 9. Tsawb
• 10. Nplooj Zaub Ntsuab
• Rau hauv qab Kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem.Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Yog tias koj yuav qee yam los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Qhov no ua haujlwm li cas.

Magnesium yog ib qho tseem ceeb ntxhia.

Nws koom nrog ntau pua qhov kev fab tshuaj hauv koj lub cev thiab pab koj kom muaj kev noj qab haus huv, tab sis ntau tus neeg tsis ncav cuag kev siv txhua hnub (RDI) ntawm 400 mg ().

Tsis tau, koj tuaj yeem yooj yim raws li koj cov kev xav tau txhua hnub los ntawm kev noj cov zaub mov muaj ntsev ntau.

Nov yog 10 yam zaub mov zoo noj uas muaj txiaj ntsig ntau.

1. Tsaus Ntuj Ua Ntej

Tsaus chocolate yog noj qab haus huv li nws qab.

Nws yog qhov muaj txiaj ntsig zoo ntawm magnesium, nrog 64 mg hauv 1-ooj (28-gram) ua haujlwm - uas yog 16% ntawm RDI (2).

Cov chocolate dub kuj tseem nyob hauv siab hauv cov hlau, tooj liab thiab manganese thiab muaj cov fiber ntau prebiotic uas ua rau koj cov kab mob plab noj qab haus huv ().

Dab tsi ntxiv, nws yog loaded nrog cov tshuaj tiv thaiv kev ua kom zoo. Cov no yog cov as-ham uas neutralize radicals dawb, uas yog cov teeb meem molecules uas tuaj yeem ua kev puas tsuaj rau koj lub hlwb thiab ua rau muaj kab mob ().

Chocolate dub yog pab tshwj xeeb rau kev noj qab haus huv, vim nws muaj flavanols, uas muaj cov antioxidant muaj zog uas tiv thaiv cov roj "LDL" phem los ntawm kev tiv thaiv kab mob thiab ua rau cov leeg ntshav ntawm koj cov hlab ntsha (,).

Yuav ua rau lub ntsej muag cov txiaj ntsig chocolate zoo tshaj, xaiv cov khoom lag luam uas muaj tsawg kawg 70% cocoa cov khib nyiab. Ib feem pua ​​siab dua yog qhov zoo dua.

Mus muag chocolate cov online dub.

Ntsiab lus
1-ooj (28-gram) liab ntawm cov chocolate dub
muab 16% ntawm RDI rau magnesium. Nws kuj muaj txiaj ntsig rau lub plab thiab lub siab
kev noj qab haus huv thiab loaded nrog antioxidants.

2. Avocados

Cov avocado yog cov txiv ntoo tsis muaj txiaj ntsig zoo thiab muaj lub zog qab kawg ntawm magnesium. Ib qho avocado nruab nrab muab 58 mg ntawm magnesium, uas yog 15% ntawm RDI (7).

Avocados kuj muaj ntau potassium, B vitamins thiab vitamin K. Thiab tsis zoo li txiv hmab txiv ntoo feem ntau, lawv muaj roj ntau - tshwj xeeb tshaj yog cov rog monounsaturated rog.

Tsis tas li ntawd, avocados yog qhov zoo tshaj plaws ntawm fiber ntau. Qhov tseeb, 13 ntawm 17 gram ntawm carbs hauv avocado los ntawm cov tshuaj fiber, ua rau nws muaj qis heev hauv cov zom zaub mov.

Cov kev tshawb fawb pom tias kev noj avocados tuaj yeem txo qhov mob, txhim kho qib roj cholesterol thiab nce kev xav ntawm kev muaj puv ntoob tom qab noj mov (,,).

Ntsiab lus
Qhov avoc av nruab nrab muab 15% ntawm RDI rau
tshuaj nplaum. Avocados sib ntaus o, txhim kho qib roj cholesterol, nce ntxiv
fullness thiab tau ntim nrog ntau lwm cov as-ham.

3. Ceev

Neeg rau kev noj zaub mov zoo thiab muaj txiaj ntsim.

Hom noob txiv ntoo uas tshwj xeeb tshaj hauv magnesium muaj xws li almonds, cashews thiab Brazil ceev.

Piv txwv li, 1-ooj (28-gram) ntawm cov txiv laum huab xeeb muaj 82 mg ntawm magnesium, lossis 20% ntawm RDI (11).

Cov noob txiv ntoo feem ntau kuj yog qhov zoo ntawm cov fiber ntau thiab monounsaturated rog thiab tau pom tias txhim kho cov ntshav qab zib thiab cov cholesterol nyob hauv cov neeg muaj ntshav qab zib ().

Brazil txiv ntseej kuj yog cov muaj peev xwm nyob hauv selenium. Qhov tseeb, tsuas yog ob lub txiv ntoo Brazil muab ntau dua 100% ntawm RDI rau cov ntxhia no ().

Tsis tas li ntawd, txiv ntoo yog anti-inflammatory, muaj txiaj ntsig zoo rau lub plawv kev noj qab haus huv thiab tuaj yeem txo kev qab los noj thaum noj zaub mov zoo li (,,).

Xauj xaiv cov txiv ntseej online.

Ntsiab lus
Cashews, almonds thiab Brazil ceev muaj nyob hauv
tshuaj nplaum. Ib qho kev ua hauj lwm rau cashews muab 20% ntawm RDI.

4. Ob txhais ceg

Cov legumes yog ib tsev neeg ntawm tsob ntoo muaj khoom noj khoom haus-tuab uas suav nrog lentils, taum, chickpeas, taum pauv thiab taum pauv.

Lawv nplua nuj nyob hauv ntau yam khoom noj muaj txiaj ntsig, suav nrog magnesium.

Piv txwv li, 1 khob ntawm cov noob taum dub siav muaj peev xwm ntawm 120 mg ntawm magnesium, uas yog 30% ntawm RDI (17).

Legumes tseem muaj cov poov tshuaj thiab hlau thiab ib qhov ntau ntawm cov protein rau cov neeg tsis noj nqaij ().

Vim tias cov khoom noj muaj roj ntau ntau hauv fiber ntau thiab tsis muaj glycemic index (GI), lawv tuaj yeem txo cov roj (cholesterol), txhim kho cov ntshav qab zib thiab txo cov kab mob hauv lub plawv (,).

Cov khoom noj uas muaj kua muaj hu ua natto yog suav hais tias yog qhov zoo tshaj plaws ntawm vitamin K2, uas yog qhov tseem ceeb rau pob txha noj qab haus huv ().

Yuav legumes online.

Ntsiab lus
Legumes yog cov khoom noj muaj nplua nuj magnesium. Rau
piv txwv li, 1-khob (170-gram) pabcuam ntawm lub noob taum dub muaj 30% ntawm RDI.

5. Tofu

Tofu yog cov zaub mov noj hauv cov neeg tsis noj nqaij vim nws cov zaub mov muaj protein ntau. Ua los ntawm nias mis taum pauv mus ua plaub muag dawb, nws tseem hu ua taum hle.

Ib qho 3.5-ounce (100-gram) kev ua haujlwm muaj 53 mg ntawm magnesium, uas yog 13% ntawm RDI (22).

Ib qho muab ib qho tseem muaj 10 gram ntawm cov protein thiab 10% lossis ntau dua ntawm RDI rau cov calcium, iron, manganese thiab selenium.

Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tias kev noj taum muaj peev xwm tiv thaiv cov kab mob ntawm koj cov hlab ntsha thiab txo koj txoj kev pheej hmoo mob plab (,).

Ntsiab lus
Ib qho kev pabcuam ntawm tofu muab 13% ntawm RDI rau
tshuaj nplaum. Nws kuj yog qhov zoo ntawm cov protein thiab ntau lwm cov as-ham.

6. Noob

Noob yog incredibly noj qab nyob zoo.

Ntau - suav nrog flax, taub dag thiab chia noob - muaj cov txiaj ntsig ntawm magnesium.

Cov noob taub dag yog qhov txiaj ntsig tshwj xeeb, muaj 150 mg hauv 1-ooj (28-gram) liab (25).

Qhov no ntau npaum li cas rau 37% ntawm RDI.

Tsis tas li ntawd, cov noob muaj cov nplua nuj nyob hauv cov hlau, monounsaturated rog thiab omega-3 fatty acids.

Dab tsi ntxiv, lawv muaj fiber ntau heev. Qhov tseeb, ze li ntawm txhua qhov carbs hauv cov noob los ntawm fiber.

Lawv tseem muaj cov tshuaj tiv thaiv kab mob antioxidant, uas tiv thaiv koj lub hlwb los ntawm cov teeb meem dawb radicals tsim tawm thaum lub cev metabolism (,).

Flaxseeds kuj tau pom tias yuav txo cov roj (cholesterol) thiab yuav muaj txiaj ntsig tiv thaiv qog noj ntshav mis (,).

Nrhiav flax, taub dag, thiab chia noob online.

Ntsiab lus
Cov noob feem ntau nplua nuj nyob hauv magnesium. 1-ooj
(28-gram) kev ua haujlwm ntawm cov taub dag cov noob muaj ib qho tsis txaus ntseeg 37% ntawm RDI.

7. Txhua hom nplej

Cov nplej muaj suav nrog nplej, oats thiab barley, thiab pseudocereals zoo li buckwheat thiab quinoa.

Cov tseem grain yog qhov txiaj ntsig zoo ntawm ntau cov as-ham, suav nrog magnesium.

1-ooj (28-gram) kev ua haujlwm ntawm cov buckwheat qhuav muaj 65 mg ntawm magnesium, uas yog 16% ntawm RDI (30).

C ntau cov nplej ntau tseem muaj B vitamins, selenium, manganese thiab fiber.

Hauv cov kev tshawb fawb tswj hwm, cov hmoov nplej tag nrho tau pom tias yuav txo qhov mob thiab txo qis kev mob plawv (,).

Pseudocereals zoo li buckwheat thiab quinoa muaj protein ntau thiab antioxidant ntau dua li cov nplej ib txwm xws li pob kws thiab nplej (,).

Dab tsi ntxiv, lawv tsis muaj gluten, yog li cov neeg muaj tus mob celiac lossis gluten rhiab kuj tuaj yeem txaus siab rau lawv thiab.

Yuav cov buckwheat thiab quinoa online.

Ntsiab lus
Cov nplej muaj ntau hauv ntau cov as-ham. A
1-ounce (28-gram) liab ntawm buckwheat qhuav muab 16% ntawm RDI rau
tshuaj nplaum.

8. Qee Cov Ntses Noj Ntses

Ntses, tshwj xeeb tshaj yog cov roj ntses, yog yam tsis muaj txiaj ntsig.

Ntau hom ntses muaj ntau hauv magnesium, nrog rau salmon, mackerel thiab halibut.

Ib nrab fillet (178 gram) ntawm cov ntses salmon pob 53 mg ntawm magnesium, uas yog 13% ntawm RDI (35).

Nws tseem yuav ua kom txaus siab 39 grams zoo protein.

Tsis tas li ntawd, ntses yog nplua nuj nyob hauv cov poov tshuaj, selenium, B vitamins thiab ntau lwm yam as-ham.

Kev noj ntau ntawm cov rog rog tau txuas rau qhov kev pheej hmoo tsawg tsawg ntawm ob peb tus kab mob, tshwj xeeb tshaj yog kab mob plawv (,,,).

Cov txiaj ntsig zoo li no tau raug muab los ntawm qhov muaj peev txheej ntawm omega-3 fatty acids.

Ntsiab lus
Rog ntses yog tshwj xeeb kev noj haus thiab a
qhov chaw zoo ntawm magnesium thiab lwm yam as-ham. Ib nrab fillet ntawm salmon muab
13% ntawm RDI rau magnesium.

9. Tsawb

Laj Tsawb yog ntawm cov txiv hmab txiv ntoo nrov tshaj plaws hauv lub ntiaj teb.

Lawv tau txais txiaj ntsig zoo tshaj plaws rau lawv cov ntsiab lus siab potassium, uas tuaj yeem txo cov ntshav siab thiab muaj feem cuam tshuam nrog kev txo qis mob plawv ().

Tab sis lawv kuj tseem nplua nuj hauv magnesium - ib pob txiv tsawb loj loj 37 mg, lossis 9% ntawm RDI (41).

Tsis tas li, txiv tsawb muab cov vitamin C, vitamin B6, manganese thiab fiber.

Cov txiv tsawb ua kom muaj suab thaj ntau thiab ntau dua cov txiv hmab txiv ntoo, yog li nws yuav tsis haum rau cov neeg muaj ntshav qab zib.

Txawm li cas los xij, ib qho loj ntawm cov carbs hauv tsawb unripe yog cov hmoov txhuv nplej siab tiv taus, uas tsis tau zom thiab nqus tau.

Cov hmoov txhuv nplej siab ua haujlwm tuaj yeem txo qis cov ntshav qab zib, txo qhov mob thiab txhim kho plab (,).

Ntsiab lus
Laj Tsawb yog qhov zoo ntawm ob peb
cov as-ham. Ib lub txiv tsawb loj muaj 9% ntawm RDI rau magnesium.

10. Nplooj Zaub Ntsuab

Cov zaub nplooj ua tau zoo heev, thiab ntau lub yog tau ntim nrog magnesium.

Cov zaub ntsuab uas muaj cov khoom noj ntau ntawm magnesium suav nrog kale, spinach, collard zaub ntsuab, zaub turnip thiab zaub ntsuab.

Piv txwv li, 1 khob ntawm cov zaub ntsuab xyaw zaub muaj 157 mg ntawm magnesium, lossis 39% ntawm RDI (44).

Ib qho ntxiv, lawv yog cov khoom noj tau zoo ntawm ntau cov as-ham, nrog rau hlau, manganese thiab vitamins A, C thiab K.

Cov nplooj zaub ntsuab tseem muaj ntau cov txiaj ntsig zoo ntawm cov nroj tsuag, uas yuav pab tiv thaiv koj lub hlwb ntawm kev puas tsuaj thiab tuaj yeem txo tus kabmob kheesxaws (,,).

Ntsiab lus
Cov nplooj zaub nplooj yog cov khoom siv zoo ntawm ntau yam
cov as-ham, suav nrog magnesium. Lub khob muaj li 1 khob (180-gram) ntawm zaub ntsuab nchuav tawm
muab ib qho zoo tshaj 39% ntawm RDI.

Rau hauv qab Kab

Magnesium yog cov ntxhia pob zeb tseem ceeb uas koj yuav tsis tau txais kev pab txaus.

Ua tsaug, muaj ntau cov khoom noj qab zib yuav muab rau koj tag nrho cov magnesium uas koj xav tau.

Nco ntsoov tias koj noj zaub mov muaj txiaj ntsig thiab ua kom koj cov zaub mov teev saum toj saud kom koj txoj kev noj qab haus huv thiab koj lub cev txaus siab.