Zakudya Zakudya Zakudya Zamadzimadzi 10 Zakudya Zabwino Kwambiri

Zamkati

• 1. Chokoleti Yakuda
• 2. Zolemba
• 3. Mtedza
• 4. nyemba
• 5. Tofu
• 6. Mbewu
• 7. Mbewu Zonse
• 8. Nsomba Zina Zamadzi
• 9. nthochi
• 10. Masamba Obiriwira
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu.Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngati mugula kena kake kudzera pa ulalo wa patsamba lino, titha kupeza ndalama zochepa. Momwe izi zimagwirira ntchito.

Magnesium ndi mchere wofunikira kwambiri.

Zimakhudzidwa ndimankhwala ambiri amthupi mwanu ndipo zimakuthandizani kukhala ndi thanzi labwino, koma anthu ambiri samafika pachakudya cha tsiku ndi tsiku (RDI) cha 400 mg ().

Komabe, mutha kukwaniritsa zosowa zanu za tsiku ndi tsiku mwa kudya zakudya zokhala ndi magnesium yambiri.

Nazi zakudya 10 zathanzi zomwe zili ndi magnesium yambiri.

1. Chokoleti Yakuda

Chokoleti chakuda ndi chopatsa thanzi komanso chokoma.

Ndi olemera kwambiri mu magnesium, yokhala ndi 64 mg mu 1-ounce (28-gramu) yotumizira - ndiwo 16% a RDI (2).

Chokoleti chamdima chimakhalanso ndi chitsulo, mkuwa ndi manganese ndipo chimakhala ndi prebiotic fiber yomwe imadyetsa mabakiteriya anu athanzi ().

Kuphatikiza apo, imadzaza ndi ma antioxidants opindulitsa. Izi ndi michere yomwe imasokoneza ma radicals aulere, omwe ndi mamolekyulu owopsa omwe angawononge maselo anu ndikupangitsa matenda ().

Chokoleti chamdima chimapindulitsa makamaka thanzi la mtima, chifukwa chimakhala ndi flavanols, omwe ndi mankhwala amtundu wa antioxidant omwe amateteza cholesterol "choyipa" LDL kuti isakhudze komanso kumamatira kuma cell okutira mitsempha yanu (,).

Kuti mupindule kwambiri ndi chokoleti chamdima, sankhani chinthu chomwe chili ndi 70% zolimba za koko. Chiwerengero chapamwamba ndichabwinoko.

Gulani chokoleti chakuda pa intaneti.

Chidule
1-ounce (28-gramu) yotumizira chokoleti chamdima
imapereka 16% ya RDI ya magnesium. Zimapindulitsanso m'matumbo ndi mumtima
athanzi komanso odzaza ndi ma antioxidants.

2. Zolemba

Avocado ndi chipatso chopatsa thanzi modabwitsa komanso gwero lokoma la magnesium. Avocado imodzi yapakatikati imapereka 58 mg ya magnesium, yomwe ndi 15% ya RDI (7).

Avocados amakhalanso ndi potaziyamu ambiri, mavitamini B ndi vitamini K. Ndipo mosiyana ndi zipatso zambiri, zimakhala ndi mafuta ambiri - makamaka mafuta opatsa thanzi a monounsaturated.

Kuphatikiza apo, ma avocado ndi gwero labwino kwambiri la fiber. M'malo mwake, 13 mwa magalamu 17 a carbs mu avocado amachokera ku fiber, kuzipangitsa kukhala zotsika kwambiri mu ma carbs osungika.

Kafukufuku wasonyeza kuti kudya ma avocado kumachepetsa kutupa, kumawonjezera mafuta m'thupi komanso kumakulitsa kukhuta mukatha kudya (,,).

Chidule
Avocado yapakatikati imapereka 15% ya RDI ya
magnesium. Avocados amalimbana ndi kutupa, amachepetsa mafuta m'thupi, amakula
chidzalo chodzaza ndi michere yambiri.

3. Mtedza

Mtedza ndi wathanzi komanso wokoma.

Mitundu ya mtedza yomwe imakhala ndi magnesium yambiri imaphatikizapo maamondi, ma cashews ndi mtedza waku Brazil.

Mwachitsanzo, 1-ounce (28-gramu) yotulutsa cashews imakhala ndi 82 mg ya magnesium, kapena 20% ya RDI (11).

Mtedza wambiri umapezanso mafuta komanso mafuta opangidwa ndi monounsaturated ndipo awonetsedwa kuti amapititsa patsogolo shuga ndi magazi m'thupi mwa anthu omwe ali ndi matenda ashuga ().

Mitedza ya ku Brazil imakhalanso ndi selenium kwambiri. M'malo mwake, mtedza wa ku Brazil wokha umapereka zoposa 100% za RDI pamchere uwu ().

Kuphatikiza apo, mtedza umatsutsana ndi zotupa, umapindulitsa thanzi lamtima ndipo umatha kuchepetsa njala ukamadya ngati zokhwasula-khwasula (,,).

Sakatulani mtedza wosankhidwa pa intaneti.

Chidule
Masheya, maamondi ndi mtedza waku Brazil ndizambiri
magnesium. Kukhazikitsidwa kamodzi kokha kumapereka 20% ya RDI.

4. nyemba

Nyemba zam'mimba ndi banja lazomera zokhala ndi michere yambiri monga mphodza, nyemba, nandolo, nandolo ndi nyemba za soya.

Iwo ali olemera kwambiri mu zakudya zambiri zosiyana, kuphatikizapo magnesium.

Mwachitsanzo, chikho chimodzi chophika nyemba zakuda zophika chimakhala ndi 120 mg ya magnesium, yomwe ndi 30% ya RDI (17).

Nyemba zimakhalanso ndi potaziyamu komanso chitsulo komanso gwero lalikulu la mapuloteni kwa omwe amadya nyama ().

Chifukwa nyemba zili ndi michere yambiri ndipo zimakhala ndi glycemic index (GI) yotsika, imatha kutsitsa cholesterol, imathandizira kuchepetsa shuga m'magazi ndikuchepetsa chiopsezo cha matenda amtima (,).

Chogulitsa cha soya chotchedwa natto chimawerengedwa kuti ndi gwero labwino kwambiri la vitamini K2, lomwe ndilofunikira pathanzi la mafupa ().

Gulani nyemba pa intaneti.

Chidule
Nyemba ndizakudya zokhala ndi magnesium. Chifukwa
Mwachitsanzo, chikho chimodzi (170-gramu) chotumizira nyemba zakuda chili ndi 30% ya RDI.

5. Tofu

Tofu ndi chakudya chodyera m'masamba osadya nyama chifukwa cha mapuloteni ambiri. Wopangidwa ndi kukanikiza mkaka wa soya mumayendedwe ofewa oyera, amatchedwanso kuti nyemba.

3.5-ounce (100-gramu) yotumikira ili ndi 53 mg ya magnesium, yomwe ndi 13% ya RDI (22).

Ntchito imodzi imaperekanso magalamu 10 a mapuloteni ndi 10% kapena kuposa a RDI a calcium, iron, manganese ndi selenium.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kudya tofu kungateteze ma cell okutira mitsempha yanu ndikuchepetsa chiopsezo cha khansa yam'mimba (,).

Chidule
Kutumizira tofu kumapereka 13% ya RDI ya
magnesium. Komanso ndi gwero labwino la mapuloteni komanso zakudya zina zingapo.

6. Mbewu

Mbewu zimakhala zathanzi kwambiri.

Zambiri - kuphatikiza fulakesi, dzungu ndi mbewu za chia - zimakhala ndi magnesium yambiri.

Mbeu zamatungu ndi gwero labwino kwambiri, ndi 150 mg mu 1-ounce (28-gramu) yotumikira (25).

Izi zikufikira 37% ya RDI.

Kuphatikiza apo, mbewu zimakhala ndi chitsulo, mafuta a monounsaturated ndi omega-3 fatty acids.

Kuphatikiza apo, ali ndi fiber yambiri kwambiri. M'malo mwake, pafupifupi ma carbs onse omwe ali ndi mbewu amachokera ku fiber.

Mulinso ma antioxidants, omwe amateteza ma cell anu ku zopangira zopanda pake zopangidwa munthawi yama metabolism (,).

Mafuta amchere awonetsedwanso kuti amachepetsa cholesterol ndipo atha kukhala ndi phindu polimbana ndi khansa ya m'mawere (,).

Pezani mbewu za fulakesi, dzungu, ndi chia pa intaneti.

Chidule
Mbeu zambiri zimakhala ndi magnesium yambiri. 1-ounce
(28-gramu) yotumizira mbewu zamatungu ili ndi 37% yodabwitsa ya RDI.

7. Mbewu Zonse

Njere zimaphatikizapo tirigu, oats ndi balere, komanso zonama monga buckwheat ndi quinoa.

Mbewu zonse ndizochokera ku michere yambiri, kuphatikiza magnesium.

1 ounce (28-gramu) yogulitsa buckwheat youma imakhala ndi 65 mg ya magnesium, yomwe ndi 16% ya RDI (30).

Njere zambiri zimakhalanso ndi mavitamini B, selenium, manganese ndi fiber.

M'maphunziro oyendetsedwa, mbewu zonse zawonetsedwa kuti zimachepetsa kutupa ndikuchepetsa chiopsezo cha matenda amtima (,).

Zowonongeka monga buckwheat ndi quinoa zimakhala ndi mapuloteni komanso antioxidants kuposa mbewu zachikhalidwe monga chimanga ndi tirigu (,).

Kuphatikiza apo, alibe gluteni, kotero anthu omwe ali ndi matenda a leliac kapena chidwi cha gluten amathanso kusangalala nawo.

Gulani buckwheat ndi quinoa pa intaneti.

Chidule
Mbewu zonse zimakhala ndi michere yambiri. A
1-ounce (28-gramu) yogulitsa buckwheat youma imapereka 16% ya RDI ya
magnesium.

8. Nsomba Zina Zamadzi

Nsomba, makamaka nsomba zamafuta, ndizopatsa thanzi modabwitsa.

Mitundu yambiri ya nsomba imakhala ndi magnesium yambiri, kuphatikiza nsomba, mackerel ndi halibut.

Hafu ya fillet (178 magalamu) ya salmon mapaketi 53 mg wa magnesium, yomwe ndi 13% ya RDI (35).

Imaperekanso magalamu 39 apuloteni apamwamba.

Kuphatikiza apo, nsomba zimakhala ndi potaziyamu, selenium, mavitamini a B komanso zakudya zina zosiyanasiyana.

Kudya kwambiri nsomba zamtundu wamafuta kumalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda angapo, makamaka matenda amtima (,,,).

Izi zanenedwa chifukwa cha kuchuluka kwa omega-3 fatty acids.

Chidule
Nsomba zamafuta ndizopatsa thanzi mwapadera ndipo a
gwero lalikulu la magnesium ndi michere ina. Theka lazingwe za nsomba zimapereka
13% ya RDI ya magnesium.

9. nthochi

Nthochi ndi zina mwa zipatso zotchuka kwambiri padziko lapansi.

Amadziwika bwino chifukwa cha potaziyamu wambiri, yemwe amachepetsa kuthamanga kwa magazi ndipo amalumikizidwa ndi kuchepa kwa matenda amtima ().

Koma amakhalanso olemera mu magnesium - nthochi imodzi yayikulu imanyamula 37 mg, kapena 9% ya RDI (41).

Kuphatikiza apo, nthochi zimapatsa vitamini C, vitamini B6, manganese ndi fiber.

Nthochi zokhwima zili ndi shuga komanso ma carbs ambiri kuposa zipatso zina zambiri, chifukwa chake sizingakhale zabwino kwa anthu odwala matenda ashuga.

Komabe, gawo lalikulu la ma carbs mu nthochi zosapsa ndikulimbana ndi wowuma, komwe sikugayidwa komanso kutengeka.

Wosagwiritsa ntchito starch amachepetsa shuga m'magazi, amachepetsa kutupa komanso kukonza thanzi m'matumbo (,).

Chidule
Nthochi ndi gwero labwino la angapo
zakudya. Nthochi imodzi yayikulu ili ndi 9% ya RDI ya magnesium.

10. Masamba Obiriwira

Masamba obiriwira amakhala athanzi kwambiri, ndipo ambiri amakhala ndi magnesium.

Zomera zamtundu wa magnesium zimaphatikizapo kale, sipinachi, masamba obiriwira, masamba a mpiru ndi masamba a mpiru.

Mwachitsanzo, chikho chimodzi chotulutsa sipinachi yophika imakhala ndi 157 mg ya magnesium, kapena 39% ya RDI (44).

Kuphatikiza apo, ndi gwero labwino kwambiri la michere yambiri, kuphatikiza ayironi, manganese ndi mavitamini A, C ndi K.

Masamba obiriwira amakhala ndi mankhwala ambiri opindulitsa, omwe amateteza maselo anu kuti asawonongeke komanso amachepetsa chiopsezo cha khansa (,,).

Chidule
Masamba obiriwira ndi gwero labwino kwambiri kwa ambiri
michere, kuphatikizapo magnesium. Chikho chimodzi (180-gramu) chotumizira sipinachi yophika
imapereka 39% ya RDI yochititsa chidwi.

Mfundo Yofunika Kwambiri

Magnesium ndi mchere wofunikira womwe mwina simukuupeza wokwanira.

Mwamwayi, zakudya zambiri zokoma zimakupatsani magnesium yonse yomwe mukufuna.

Onetsetsani kuti mukudya zakudya zopatsa thanzi komanso muzidya zakudya zomwe zatchulidwazi kuti thanzi lanu likhale lolimba komanso kuti thupi lanu likhale lokhutira.