10 Magnesium-Masu wadataccen abinci waɗanda ke da Lafiya ƙwarai

Wadatacce

• 1. Dark Chocolate
• 2. Avocados
• 3. Goro
• 4. Kayan kwalliya
• 5. Tofu
• 6. Tsaba
• 7. Cikakken hatsi
• 8. Wasu Kifi Mai kitse
• 9. Ayaba
• 10. Ganyen Ganye
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu.Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan ka sayi wani abu ta hanyar hanyar haɗi akan wannan shafin, ƙila mu sami ƙaramin kwamiti. Ta yaya wannan yake aiki.

Magnesium muhimmin ma'adinai ne.

Ya shiga cikin ɗaruruwan halayen halayen sunadarai a cikin jikin ku kuma yana taimaka muku kiyaye ƙoshin lafiya, amma mutane da yawa ba su kai ga yawan abincin yau da kullun (RDI) na 400 MG ().

Duk da haka, a sauƙaƙe kuna iya biyan bukatun ku na yau da kullun ta hanyar cin abinci mai ƙoshin magnesium.

Anan ga lafiyayyun abinci guda 10 wadanda suke cike da magnesium.

1. Dark Chocolate

Duhun cakulan yana da lafiya kamar yadda yake da dadi.

Yana da arziki ƙwarai a cikin magnesium, tare da 64 MG a cikin 1-ounce (28-gram) yana aiki - wannan shine 16% na RDI (2).

Har ila yau, cakulan mai duhu yana cikin ƙarfe, jan ƙarfe da manganese kuma yana ɗauke da zaren prebiotic wanda ke ciyar da ƙwayoyin cuta masu ƙoshin lafiya ().

Menene ƙari, an ɗora shi da antioxidants masu amfani. Waɗannan su ne abubuwan gina jiki waɗanda ke kawar da ƙwayoyin cuta na kyauta, waɗanda ƙwayoyi ne masu cutarwa waɗanda zasu iya lalata ƙwayoyinku kuma haifar da cuta ().

Duhun cakulan yana da fa'ida musamman ga lafiyar zuciya, domin yana ɗauke da flavanols, waɗanda suke da haɗakar antioxidant waɗanda ke hana “mummunan” LDL cholesterol daga yin kwalliya da kuma manne wa ƙwayoyin da ke jingina jijiyoyinku (,).

Don cin gajiyar fa'idodin cakulan mai duhu, zaɓi samfurin da ya ƙunshi aƙalla 70% daskararru koko. Yawan kashi mafi girma ya ma fi kyau.

Siyayya don duhu cakulan akan layi.

Takaitawa
Abincin 1 (oun gram 28) na cakulan mai duhu
yana samar da 16% na RDI don magnesium. Hakanan yana da amfani ga gut da zuciya
kiwon lafiya kuma an ɗora su da antioxidants.

2. Avocados

A avocado ne mai wuce yarda wuce yarda da 'ya'yan itace da kuma wani dadi tushen magnesium. Mediumaya daga cikin matsakaitan avocado yana samar da 58 mg na magnesium, wanda shine 15% na RDI (7).

Avocados kuma yana da yawan potassium, B bitamin da bitamin K. Kuma ba kamar yawancin 'ya'yan itatuwa ba, suna da mai - musamman mai wadatar zuciya mai cikakkiyar lafiya.

Kari akan haka, avocados kyakkyawan tushe ne na zare. A zahiri, 13 daga giram 17 na carbs a cikin avocado sun fito ne daga zare, hakan yasa ya zama ƙasa ƙwarai a cikin carbs mai narkewa.

Nazarin ya nuna cewa cin avocados na iya rage kumburi, inganta matakan cholesterol da kara jin cikakken jiki bayan cin abinci (,,).

Takaitawa
Matsakaicin avocado yana samar da 15% na RDI don
magnesium. Avocados suna yaƙi da kumburi, inganta matakan cholesterol, ƙaruwa
cike kuma suna cike da wasu abubuwan gina jiki da yawa.

3. Goro

Kwayoyi masu gina jiki da daɗi.

Nau'ikan goro waɗanda suka fi girma a cikin magnesium sun haɗa da almond, cashews da ƙwayoyin Brazil.

Misali, kashi 1 na ounce (gram 28) na cashews yana dauke da MG 82 na magnesium, ko 20% na RDI (11).

Hakanan yawancin kwayoyi sune kyakkyawan tushen fiber da mai mai ƙamshi kuma an nuna su don inganta sukarin jini da matakan cholesterol a cikin mutane masu ciwon sukari ().

Har ila yau, kwayoyi na Brazil suna da girma sosai a cikin selenium. A zahiri, kawai kwayoyi biyu na Brazil sun samar da fiye da 100% na RDI don wannan ma'adinai ().

Bugu da ƙari, kwayoyi suna da kumburi, masu fa'ida ga lafiyar zuciya kuma suna iya rage ci idan aka ci su kamar ciye ciye (,,).

Binciko wani zaɓi na goro akan layi.

Takaitawa
Cashews, almond da goro na Brazil suna cikin
magnesium. Kashi ɗaya na kuɗin kuɗin kuɗi yana ba da 20% na RDI.

4. Kayan kwalliya

Legumes na dangi dangin tsire-tsire ne masu ɗimbin abinci mai gina jiki waɗanda suka haɗa da naman alade, wake, kaji, wake da waken soya.

Suna da wadataccen abinci da yawa, ciki har da magnesium.

Misali, kofi 1 na dafa dafaffen wake baƙa yana ƙunshe da kwaya mai nauyin 120 na magnesium, wanda shine 30% na RDI (17).

Legumes na ƙwai suna da yawa cikin potassium da baƙin ƙarfe kuma babban tushen furotin ga masu cin ganyayyaki ().

Saboda legumes na da wadataccen fiber kuma suna da ƙananan glycemic index (GI), suna iya rage cholesterol, inganta kula da sukarin jini da rage haɗarin cututtukan zuciya (,).

Wani kayan waken soya mai daɗi da aka sani da natto ana ɗaukarsa kyakkyawan tushen bitamin K2, wanda yake da mahimmanci ga lafiyar ƙashi ().

Sayi legumes na kan layi.

Takaitawa
Legumes na abinci shine wadataccen abinci na magnesium. Domin
misali, kofi 1 (gram 170) na baƙar wake ya ƙunshi kashi 30% na RDI.

5. Tofu

Tofu shine babban abincin abinci mai cin ganyayyaki saboda yawan furotin da yake dashi. Anyi ta latsa madarar waken soya a cikin farin laushi mai laushi, ana kuma san shi da ƙwarƙwar wake.

Aikin oce-3.5 (gram 100) yana da 53 mg na magnesium, wanda shine 13% na RDI (22).

Servingaya daga cikin hidimomi yana ba da gram 10 na furotin da 10% ko fiye na RDI don alli, ƙarfe, manganese da selenium.

Bugu da ƙari, wasu nazarin suna ba da shawarar cewa cin tofu na iya kare ƙwayoyin da ke jingina jijiyoyinku kuma rage haɗarin ciwon kansa na ciki (,).

Takaitawa
Sabis na tofu yana samar da 13% na RDI don
magnesium. Hakanan yana da kyakkyawan tushen furotin da wasu abubuwan gina jiki da yawa.

6. Tsaba

Tsaba suna da lafiya sosai.

Da yawa - gami da flax, kabewa da 'ya'yan chia - sun ƙunshi magnesium mai yawa.

'Ya'yan kabewa tushe ne mai kyau musamman, tare da MG 150 a cikin 1-oza (28-gram) mai hidimar (25).

Wannan ya kai kimanin 37% na RDI.

Kari akan haka, tsaba suna da arzikin karafa, kitse mai narkewa da kuma mai mai omega-3.

Abin da ya fi haka, sun kasance masu girman fiber. A zahiri, kusan dukkanin carbs a cikin tsaba sun fito ne daga fiber.

Hakanan suna ƙunshe da antioxidants, wanda ke kare ƙwayoyinku daga ƙwayoyin cuta masu cutarwa waɗanda aka samar yayin musanyawa (,).

Hakanan an nuna flaxseeds don rage cholesterol kuma yana iya samun fa'ida akan cutar kansa (,).

Nemo flax, kabewa, da chia tsaba akan layi.

Takaitawa
Yawancin tsaba suna da wadataccen magnesium. A 1-oza
(Gram 28) na 'ya'yan kabewa yana dauke da ban mamaki 37% na RDI.

7. Cikakken hatsi

Hatsi sun hada da alkama, hatsi da sha'ir, da kuma kayan ƙira kamar buckwheat da quinoa.

Cikakken hatsi shine kyakkyawan tushen abinci mai yawa, gami da magnesium.

Abincin 1 oce (gram 28) na busassun buckwheat ya ƙunshi 65 mg na magnesium, wanda shine 16% na RDI (30).

Yawancin hatsi da yawa ma suna cikin bitamin B, selenium, manganese da fiber.

A cikin karatun da aka sarrafa, an nuna hatsi duka don rage kumburi da rage haɗarin cututtukan zuciya (,).

Karyace-karyace kamar buckwheat da quinoa sun fi furotin da antioxidants girma fiye da hatsi na gargajiya kamar masara da alkama (,).

Abin da ya fi haka, ba su da alkama, don haka mutanen da ke fama da cututtukan celiac ko ƙwarewar gluten za su iya more su, su ma.

Sayi buckwheat da quinoa akan layi.

Takaitawa
Dukan hatsi suna da yawa a cikin abubuwan gina jiki da yawa. A
1-ounce (gram 28) na bushewar buckwheat yana bada 16% na RDI don
magnesium.

8. Wasu Kifi Mai kitse

Kifi, musamman mai kifi, yana da ƙoshin gina jiki.

Yawancin nau'ikan kifi suna da yawa a cikin magnesium, gami da kifin kifi, mackerel da halibut.

Rabin fillet (gram 178) na kifin kifi 53 mg na magnesium, wanda shine 13% na RDI (35).

Hakanan yana samar da gram 39 mai ƙayatarwa na furotin mai inganci.

Bugu da kari, kifi na da dumbin sinadarin potassium, selenium, bitamin na B da sauran abubuwan gina jiki.

Yawan cin kifin mai mai daɗi yana da alaƙa da raguwar haɗarin cututtuka da yawa na yau da kullun, musamman cututtukan zuciya (,,,).

Wadannan fa'idodi an danganta su da yawan mai mai omega-3.

Takaitawa
Kifi mai kifi na musamman mai gina jiki kuma a
babban tushen magnesium da sauran abubuwan gina jiki. Rabin fillet na kifin kifi
13% na RDI don magnesium.

9. Ayaba

Ayaba na daga cikin shahararrun ‘ya’yan itacen duniya.

An fi sanannun su da babban abun ciki na potassium, wanda zai iya rage hawan jini kuma yana da alaƙa da rage haɗarin cututtukan zuciya ().

Amma kuma suna da wadataccen magnesium - babban ayaba yana ɗauke da 37 MG, ko 9% na RDI (41).

Bugu da kari, ayaba na samar da bitamin C, bitamin B6, manganese da fiber.

Ayaba cikakke ta fi yawancin 'ya'yan itace da sukari da carbi, don haka ƙila ba su dace da mutanen da ke da ciwon sukari ba.

Koyaya, babban sashi na carbs a cikin ayaba da ba a bushe ba yana da tsayayyen sitaci, wanda ba ya narkewa kuma yana sha.

Tashi mai tsayayya na iya rage matakan sukarin jini, rage kumburi da inganta lafiyar hanji (,).

Takaitawa
Ayaba kyakkyawan tushe ne na da yawa
na gina jiki. Wata ayaba babba tana da kashi 9% na RDI na magnesium.

10. Ganyen Ganye

Ganye masu launi suna da lafiya ƙwarai, kuma da yawa ana ɗora su da magnesium.

Ganye tare da yawan magnesium sun hada da kale, alayyafo, kayan kore, koren ganye da ganyen mustard.

Misali, kofi 1 na dafa alayyafo yana da 157 mg na magnesium, ko 39% na RDI (44).

Bugu da ƙari, sun kasance kyakkyawan tushen abubuwan gina jiki da yawa, ciki har da baƙin ƙarfe, manganese da bitamin A, C da K.

Ganye masu tsire-tsire suna ƙunshe da mahaɗan tsire-tsire masu amfani, waɗanda ke taimakawa kare ƙwayoyinku daga lalacewa kuma na iya rage haɗarin cutar kansa (,,).

Takaitawa
Ganye masu launi suna da kyau sosai ga yawancin
na gina jiki, gami da magnesium. Kofin 1-gram (180-gram) na dafa alayyafo
yana ba da 39% na RDI mai ban sha'awa.

Layin .asa

Magnesium muhimmin ma'adinai ne wanda ƙila baku isa ba.

Abin godiya, yawancin abinci mai daɗi za su ba ku duk magnesium ɗin da kuke buƙata.

Tabbatar cin abinci mai daidaitacce kuma sama da cin abincin da aka lissafa a sama don kiyaye lafiyar ku da ƙarfi kuma jikinku ya gamsu.