1 - Koj lub cev xav tau Magnesium
Magnesium yog ib lub pob zeb loj heev uas yuav tsum muaj rau ntau yam, nrog rau cov nqaij ntshiv thiab lub paj hlwb (nrog rau koj lub siab plawv), lub zog tsim, noj qab nyob zoo ntshav qab zib, thiab pob txha kev noj qab haus huv. Kev nyiam ua haujlwm rau peb cov neeg muaj kev nyuaj siab ntxhov plawv lossis kev pw tsaug zog nyuaj, magnesium kuj ntseeg tau kom cov ntshav siab, kev nyuaj siab, thiab kev pw tsaug zog zoo.
Txiv neej xav tau txog 400 milligrams ib hnub thiab cov poj niam xav tau thaj tsam 300 milligrams ib hnub, tab sis raws li kev tshawb fawb, neeg feem coob haus tsawg dua cov kev pom zoo.
Koj tuaj yeem ua rau koj lub cev tau txais magnesium los ntawm kev noj cov tshuaj noj los yog noj cov zaub mov uas muaj zog, tab sis ntxeev los ntawm cov yeeb yaj kiab los nrhiav cov zaub mov uas peb nyiam tshaj plaws hauv magnesium
2 - Cov Khaub Ncaws Nqa Nqaij
Acorn squash yog qhov zoo tshaj plaws paub rau nws cov vitamin A ntsiab lus, tab sis nws kuj yog ib qhov zoo ntawm cov zaub mov xws li magnesium, potassium, thiab calcium. Qhov tseeb, ib khob ntawm qhob noom ncuav muaj 88 milligrams ntawm potassium.
3 - Almonds
Almonds yog ib qho zoo heev ntawm cov zaub mov muaj me me nrog magnesium. Muaj ib qho ounce ntawm 23 lub almonds muaj 77 milligrams ntawm magnesium. Nws tseem yog ib qhov chaw zoo ntawm feem ntau cov vitamins B, vitamin E, thiab kev noj qab haus huv monounsaturated nqaijrog.
4 - Artichokes
Artichokes muaj tsawg hauv calories thiab siab hauv kev noj haus, nrog rau magnesium. Ib nrab artichoke muaj 77 milligrams ntawm magnesium, nrog rau ntau cov fiber ntau, potassium, thiab B-vitamins.
5 - Avocados
Avocados yog qhov zoo tshaj plaws los paub tias yog lub hauv paus ntawm monounsaturated fatty acids, zoo ib yam li cov roj txiv roj. Tab sis lawv kuj yog ib qhov chaw zoo ntawm ntau cov vitamins thiab minerals. Ib qho avocado muaj li ntawm 60 milligrams magnesium, ntxiv rau ntau cov potassium, B vitamins, vitamin K, thiab fiber.
6 - Beets thiab Beet zaub ntsuab
Tsis txhob muab pov tseg cov saum toj thaum koj yuav cov pob tawb tshiab. Cov zaub ntsuab muaj ntau cov vitamins thiab minerals, nrog rau cov vitamins A thiab C, hlau, calcium thiab magnesium. Ib lub khob ntawm cov nqaij npauj siav muaj li ntawm 100 milligrams ntawm magnesium. Beets tsis yog ib qho kev phem uas muaj li ntawm 20 milligrams rau ib khob.
7 - Dub taum
Dub taum yog qhov zoo tshaj plaws rau lawv cov ntsiab lus fiber ntau, tab sis lawv nyob nraum chock tas cov vitamins thiab minerals dhau lawm. Ib lub khob ntawm taum dub taum muaj 120 milligrams of magnesium, nrog rau ntau cov hlau, potassium, calcium, thiab ntau cov vitamins B.
8 - Brazil Ceev
Brazil cuav yog cov nplua nuj nyob hauv magnesium - ib qho kev pabcuam rau cov txiv ntseej muaj 107 milligrams. Tias tib qho kev pab kuj muaj ntau ntau cov khoom noj monounsaturated thiab ntau ntawm selenium uas ua haujlwm ua antioxidant los tiv thaiv lub hlwb hauv koj lub cev.
9 - Pob Roj Tshoj
Xim av txhuv yog qhov zoo ntawm cov vitamins B-complex thiab ntau cov minerals, xws li 84 milligrams ntawm magnesium ib khob ntawm mov nplej. Nws tseem yog qhov zoo ntawm cov roj, zinc, thiab potassium.
10 - Cov Nyiaj Ntsuab
Cashews yog lwm cov txiv ntoo uas yog nplua nuj nyob hauv magnesium. Ib qho ounce ntawm cashews muaj 83 milligrams of magnesium, ntxiv rau ib qho zoo ntawm hlau, potassium, zinc, vitamin K thiab ntau cov vitamins B.
11 - Txaus siab rau
Edamame yog cov me nyuam taum pauv uas npaj thiab ua hauj lwm nyob rau hauv lub plhaub taum. Lawv yog ib qho zoo heev ntawm magnesium thiab lwm cov khoom muag. Ib khob ntawm edamame muaj 99 milligrams of magnesium, nrog rau ntau cov calcium, hlau, potassium, thiab fiber.
12 - Lima taum
Lima taum yog cov khoom qab zib magnesium thiab lwm yam khoom noj. Ib khob taum lub noob taum tau muaj 81 milligrams ntawm magnesium. Nws kuj muaj ntau ntau cov hlau, potassium, fiber ntau B vitamins, thiab protein ntau.
13 - Peas
Peas tsis suav nrog ntau cov npe khoom noj kom zoo, uas yog kev txaj muag vim tias lawv zoo heev rau koj. Ib khob ntawm cov taum muas muaj 62 milligrams ntawm magnesium, nrog rau ntau cov hlau, potassium, zinc, B-vitamins thiab vitamin A.
14 - Qos yaj ywm
Ib tug loj ci qos nrog daim tawv nqaij (li plaub nti inch) muaj 84 milligrams ntawm magnesium. Nws kuj muaj ntau ntau cov potassium thiab yog ib qhov zoo ntawm cov vitamin C, feem ntau cov vitamins B, thiab hlau.
15 - Pumpkin Seeds
Taub dag noob ua kom muaj kev noj qab haus huv thiab qab. Ib moog haujlwm ntawm cov taub dag muaj 156 milligrams of magnesium, nrog rau cov vitamins B, vitamin, potassium, iron, thiab omega-3 fatty acids.
16 - Quinoa
Quinoa tsuas yog ib qho khoom noj zoo zoo nkauj xwb. Ib lub khob ntawm quinoa muaj 118 milligrams of magnesium, nrog rau ntau cov protein, potassium, fiber, B vitamins thiab cov kev noj qab haus huv polyunsaturated rog.
17 - Spinach
Spinach yog chock tag nrho ntawm txhua hom minerals, nrog rau magnesium. Ib khob ntawm cov nqaij nyoos muaj 24 milligrams of magnesium - uas tsis yog phem - tab sis cov zaub ua noj muaj 157 milligrams ntawm magnesium. Spinach kuj muaj ntau cov calcium, potassium, zinc, hlau, thiab ntau cov vitamins A thiab K.
18 - Swiss Chard
Swiss chard yog nplua nuj nyob rau hauv feem ntau kev noj haus zaub mov. Ib khob ntawm cheded Swiss chard muaj 150 milligrams ntawm magnesium, nrog rau ntau cov calcium, hlau, thiab potassium. Chard kuj yog ib qhov chaw zoo ntawm fiber ntau thiab vitamin C thiab ib qho zoo heev ntawm cov vitamins A thiab K.
Qhov chaw:
National Institutes of Health, Office of Dietary Pab, "Magnesium Fact Sheet for Health Professionals."
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb Kev Ua Qoob Ua Loo, Lub Tebchaws Das Database rau Kev Tshawb Fawb 28.