Magnesium mai wadataccen abinci don taimaka maka rage nauyi

Abu ne mai sauki mu rage kiba ba tare da yunwa ba, kawai dai mu san irin sinadaran da muke buƙata don ƙarawa cikin abincinmu don cimma hakan. Zaɓin yana da mahimmanci kamar haɗin waɗannan. A yau, zamuyi magana game da waɗancan waɗancan abinci masu wadataccen magnesium wanda ke taimaka muku rasa nauyi ta hanyar lafiya.

Don ƙarfafa abincin ku, shan magnesium shine mafi kyau, sabili da haka, a ƙasa zamu gaya muku menene abincin da dole ne ku kula dashi. Karka kasala!

Kadan ne daga cikin mutane suka san wane irin abinci ne yake da wadataccen magnesium kuma mene ne fa'idar cinsa da kuma ƙara shi a cikin abincinmu. Magnesium yana amfanar mu da kusan dukkanin ayyukan jikin mu, da kuma kula da ƙwayoyin mu.

Yana da kyau don inganta tsarin garkuwarmu, yana hana kumburi kuma yana rage haɗarin haifar mana da ciwon zuciya. Ci gaba da karanta waɗannan layukan don sanin menene abincin da yakamata ku haɗa a cikin abincinku.

Magnesium carbonate tare da wasanni don rasa nauyi

Magnesium mai wadataccen abinci

Amfani da abinci mai wadataccen magnesium yau da kullun yana taimaka mana rage yuwuwar shan wahala daga ciwon sukari da kashi 33%, ban da kiyaye ƙaura, ciwon kai da baƙin ciki.

  • Cikakken alkama: Yana daya daga cikin samfuran da zamu iya samun ƙarin magnesium a ciki, a cikin gram 100 na samfur, akwai 167 mg na magnesium. Kari akan haka, samfur ne mai kyau don cinyewa tare da salatin taliya mai launuka iri iri, tos ko hatsi.
  • Alayyafo: Ba wai kawai Popeye zai cinye su ba, alayyafo yana da wadataccen magnesium, suna ba mu MG 79 a kowace gram 100 kuma sun dace su sha kowace rana ta shekara saboda yadda suke da lafiya.
  • Quinoa: Wannan karyar na yau da kullun ta zama ta zamani ga wasu shekaru, kuma ba kadan bane, saboda a cikin kofin quinoa mun sami 118 mg na magnesium.
  • Almonds: Su abinci ne mai ƙoshin lafiya, mai wadataccen bitamin E, wanda shima yana samar mana da mg 87 na magnesium a kowane gram 100 na almond.
  • Tofu / waken soya: Soya, ko a wannan yanayin tofu, na iya zama ɗayan mafi kyawun madadin abinci ga waɗannan mutanen da ba sa shan furotin na dabbobi, saboda ban da magnesium yana ba mu furotin da yawa na kayan lambu.
  • Black wake: Su ne babban zaɓi don samar mana da fiber da magnesium, saboda ƙari, don gram 100 na wake za mu sami miligiram 60 na magnesium.
  • Avocado: itacen avocado da muke so mu sha sosai da safe, ba wai kawai yana kara mana gishiri ba, su ma sun dace da kula da jikin mu, saboda baya ga samar mana da mg 33 na magnesium, shima yana da wadatar lafiya kitsen mai daya.
  • Dark cakulan: Babu wani uzuri da zai hana mu ci cakulan mai duhu, yana da matukar amfani ga jikinmu, baya ga barin mana dandano mai kyau a bakunanmu, yana samar mana da mg 28 na magnesium a cikin gram 100 na kayan aiki kuma yana bamu mai yawa makamashi.

Black cakulan

Jerin abinci mai wadataccen magnesium a cikin gram 100

  • 'Ya'yan kabewa 592 MG
  • Sesame seed 360 mg
  • Sunflower tsaba 340 MG
  • Waken soya wake 240 mg
  • Chickpeas da farin wake 160 MG
  • Bishiyar da aka bushe 123 MG
  • Almonds 258 MG
  • Cashew kwaya 250
  • Yar alkama 250
  • Kombu Seaweed: 920 MG

Me zai faru idan bamu dauki magnesium ba

Idan ba mu dauki isasshen magnesium ba, jikinmu na iya shafar, saboda kamar yadda muka ci gaba a farkon yana da amfani sosai ga jikinmu kuma ya zama dole. Gaba, muna gaya muku menene waɗancan matsalolin da zai iya haifar mana:

  • Ciwon sukari.
  • virus ciki mai sa amai da gudawa.
  • Cututtuka a cikin koda.
  • Cututtuka na ciki.
  • Idan yayi yawa kofi ko barasa, Matakan mu na magnesium za a iya shafar su.

Shawarwarin adadin magnesium

Anan akwai ƙimar yawan adadin magnesium:

  • 1-3 shekaru: 80 MG
  • 4-8 shekaru: 130 MG
  • 9-13 shekaru: 240 MG
  • Maza 14-18: 410 MG
  • Mata 14-18: 360 MG
  • Maza 19-30: 400 MG
  • Mata 19-30 shekaru: 310 MG
  • Maza + 31 shekaru: 420 MG
  • Mata + 31 shekaru: 320 MG

Daga yanzu duk lokacin da ka je sayayya kar ka manta ka kara a cikin keken ka na sayen kowane ɗayan waɗannan abinci don inganta lafiyar ku da kuma, taimake ku rasa nauyi.


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