Magnesium mai wadataccen abinci

Jiki yana buƙatar ma'adanai, bitamin da jerin abubuwan ƙimar jiki don ya yi aiki daidai. Yana da mahimmanci mu kula da abincinmu don zama cikin ƙoshin lafiya don rage yuwuwar rashin lafiya.

A wannan lokacin, muna son magana game da shi ɗayan ma'adanai masu mahimmanci muna buƙatar, magnesium yana da mahimmanci a gare mu kuma dole ne mu san yadda za mu zaɓi abincin da galibi ke ba da gudummawa ga ƙaruwar matakansa a jiki.

Ma'adanai abubuwa ne da aka samo su a cikin yanayi amma basa cikin rayayyun halittu, suna samar da muhimmiyar rawa halittar kyallen takarda, hada sinadarai masu dauke da sinadarai masu amfani da sinadarai a cikin halayen sunadarai. 

Magnesium yana da mahimmanci don allurar ta haɗuwa yadda yakamata kuma ta hanya ɗaya kamar yadda bitamin C. Yana da mahimmanci ga motsawar jijiya, yana daidaita tsarin juyayi na tsakiya kuma yana ƙaruwa da ɓoyewar bile. Ya shiga cikin halayen biochemical da ke faruwa a jikin mu.

Suna tsara aikin tsokoki, tsarin jijiya, matakan sikarin jini da hawan jini. Bugu da kari, abinci mai wadataccen wannan ma'adinai suna da kyau don inganta yanayi da rage bakin ciki da damuwa.

Abinci mai wadataccen magnesium wanda yakamata ku sani

Idan ka ji gajiya, to kan sa a gaba katsewa A cikin tsauraran matakai, kuna iya buƙatar ƙara yawan magnesium a cikin jikinku.

Anan zamu gaya muku menene waɗancan abincin da yakamata ku sha don matakan magnesium ɗinku ya kasance kamar yadda jikinku yake buƙata.

• Gurasa mai gama gari: dukan burodin alkama kyakkyawan zaɓi ne don haɓaka matakan wannan ma'adinan. Giram 100 na garin alkama gaba ɗaya suna ba mu 167 mg.
• Sunflower tsaba: 'ya'yan sunflower suna da 420 MG a cikin gram 100 na samfur, don haka abinci ne mai wadatarwa don la'akari kuma, suna da wadataccen bitamin E, calcium, phosphorus ko fatty acid. Manufa ita ce cinye su danye don su samar mana da ma'adanai ba tare da canzawa ba.
• Allam: wani busasshen fruita fruitan itace don ƙarawa zuwa yau, a cikin gram 100 na almonda mun sami 270 mg na magnesium. Auki 'ya'yan almond da yawa a rana sau ɗaya na mako guda kuma za ku ga kanku yadda mafi kyau kuke ji.
• Kwayoyi: haka nan kamar 'ya'yan itacen sunflower ko almond, gyada a ciki tana da wadatar magnesium, gyada 100 na gyada tana bamu 120
• Alayyafo: Wannan kayan lambu yana da kyawawan kayan abinci da fa'idodi, gram 100 na alayyafo ya bar mana MG 79 na magnesium, ban da ƙarfe da sunadaran sunadarai. Manufa ita ce a ɗauke su ɗanye a cikin salatin da aka dandana don ɗanɗano.
• Dark cakulan: Ba na tsammanin mutane za su damu da cin 'yar choocoate don kara yawan magnesium, gram 100 na duhu ko cakulan mai kyau yana ba mu adadi mai kyau kuma yana da wadata a cikin antioxidants kuma muna kula da lafiyar zuciyarmu.
• Legends: Wannan shine batun lentils, chickpeas ko wake, a cikin gram 100 na wasu daga waɗannan leganƙolin za mu sami 120 MG, abin da ya fi dacewa shi ne cin ƙwayoyin ta hanyar da kuka fi so.
• Quinoa: Da shigewar lokaci an gabatar da wannan labarin karya a cikin gidaje da ɗakuna da yawa, abinci mai fa'ida tare da kyawawan kaddarorin da bai kamata mu rasa ba. A wannan yanayin, yana ba mu da 118 mg na magnesium a cikin gram 100 na samfurin. Ana amfani da Quinoa kamar yadda shinkafa take, don haka sanya wannan tunanin a zuciya zaku iya yin jita-jita masu daɗi.
• Banana: daya daga cikin ‘ya’yan itacen da muke yawan cinyewa yayin da muke cikin mawuyacin hali shine ayaba kuma dalilinta shine saboda yana da magnesium kuma abinci ne mai sauki da ake ci a kowace rana a shekara. A wannan halin, ayaba tana bamu 27 mg. Kodayake yana da ɗan ɗan caloric ɗan itace tunda ya bar mana adadin kuzari 70 kowane yanki, kar a daina cinye shi saboda ƙafafunku zasu gode.
• Oats: oat flakes abinci ne mai amfani, mai wadataccen fiber, mai wadataccen potassium kamar ayaba, kuma ɗayan samfuran samfuran. Saboda ƙari, za mu haɓaka ba kawai a cikin magnesium ba har ma da bitamin na rukunin B, alli da bitamin.

Koyi san lokacin da kake rasa magnesium

Idan baku sani da gaske idan jikinku yana neman magnesium ba, zamu bar ku a ƙasa wasu alamu ko alamu cewa ya aiko mu domin ku kiyaye su.

• Gajiya da kasala
• Rashin ci
• Cramps in the extremities.
• Jin ƙyama ko sassan jiki da ke "yin bacci."
• Ciwon ciki
• Ciwon kai, ciwon kai, ko ƙananan ƙaura.
• Amai
• Raunin jijiyoyi.
• Yi low ruhu.
• Ba ku da ƙarfi.