Lijo tse nang le magnesium e ngata li kenyelletsa meroho e tala, linate, lipeo, linaoa, lijo-thollo, li-avocado, yogurt, libanana, litholoana tse omisitsoeng, chokolete e lefifi le lijo tse ling. Tekanyo ea letsatsi le letsatsi ea magnesium ke 400 mg. Magnesium e ntšoa kapele 'meleng ka lebaka la khalsiamo e ngata haholo ea oxidizing (e fumanoang ka lebeseng, re ka re, lebese) ha tse peli li hlōlisana ho monngoa ke 'mele. Ho na le ntho e nyenyane haholo ea trace element nameng.
Lethathamo la lijo tsa limela tse nang le magnesium e ngata
1. Kelp Kelp e na le magnesium e ngata ho feta meroho leha e le efe kapa limela tsa leoatleng: 780 mg ka ho sebeletsa. Ho phaella moo, kelp e ruile haholo ka iodine, e leng molemo bakeng sa bophelo bo botle ba prostate. Semela sena sa leoatle se na le phello e ntle ea tlhoekiso 'me se nkha joaloka leoatle, kahoo kelp e ka sebelisoa e le sebaka sa tlhapi lijong tsa vegan le tsa meroho. Kelp e na le letsoai le lengata la tlhaho la leoatle, e leng mehloli e mengata ea magnesium e tsejoang. 2. Li-oats Li-oats li na le magnesium e ngata. Hape ke mohloli o babatsehang oa protheine, fiber le potasiamo. 3. Lialmonde le Cashews Lialmonde ke o mong oa mefuta e metle ka ho fetisisa ea linate; ke mohloli oa liprotheine, vithamine B6, potasiamo le magnesium. Halofo ea senoelo sa almonde e na le hoo e ka bang 136 mg, e phahametseng khale esita le spinach. Li-cashews li boetse li na le magnesium e ngata - e batlang e tšoana le lialmonde - hammoho le livithamini tsa B le tšepe. 4. Koko Cocoa e na le magnesium e ngata ho feta litholoana le meroho e mengata. Palo ea magnesium ka cocoa e fapana ho ea ka mofuta ho ea ho mofuta. Ntle le magnesium, cocoa e na le tšepe e ngata, zinki ebile e na le fiber e ngata. E na le matla a ho thibela ho ruruha. 5. Peo Hemp, white chia (Spanish sage), mokopu, soneblomo ke mehloli e metle ka ho fetisisa ea magnesium 'musong oa linate le peo. Khalase e le 'ngoe ea peo ea mokopu e fana ka' mele ka tekanyo eo o e hlokang, 'me likhaba tse tharo tsa protheine ea peō ea hemp li fana ka karolo ea mashome a tšeletseng lekholong ea boleng ba letsatsi le letsatsi. Lipeo tse tšoeu tsa chia le soneblomo li na le liperesente tse ka bang leshome tsa boleng ba letsatsi le letsatsi.
Lintho tse nang le magnesium lijong
sepinichi se tala Magnesium ka 100g - 79mg (20% DV);
kopi e le 'ngoe e tala (1g) - 30mg (24% DV);
kopi e le 'ngoe e phehiloeng (1g) - 180mg (157% DV)
Meroho e meng e ruileng ka magnesium
(% DV bakeng sa senoelo se seng le se seng se phehiloeng): beet chard (38%), khale (19%), turnip (11%). Linate le peo ea zucchini le mokopu Magnesium ka 100g - 534mg (134% DV);
1/2 senoelo (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Linate le Lipeo tse ling tse ruileng ka Magnesium:
(% DV ka halofo ea senoelo se phehiloeng): Peo ea Sesame (63%), linate tsa Brazil (63%), lialmonde (48%), li-cashews (44% DV), linate tsa phaene (43%), makotomane (31%), li-pecans (17%), walnuts (16%). Linaoa le lentile (linaoa tsa soya) Magnesium ka 100g - 86mg (22% DV);
kopi e le 'ngoe e phehiloeng (1g) - 172mg (148% DV) Li-legumes tse ling tse nang le magnesium e ngata (% DV bakeng sa senoelo se seng le se seng se phehiloeng):
linaoa tse tšoeu (28%), linaoa tsa Fora (25%), linaoa tse tala (23%), linaoa tse tloaelehileng (21%), lierekisi (garbanzo) (20%), lentile (18%).
lithollo kaofela (raese e sootho): Magnesium ka 100g - 44mg (11% DV);
kopi e le 'ngoe e phehiloeng (1g) - 195mg (86% DV) Lithollo tse ling kaofelae ngata ka magnesium (% DV bakeng sa senoelo se seng le se seng se phehiloeng):
quinoa (30%), nyalothe (19%), bulgur (15%), buckwheat (13%), raese e hlaha (13%), pasta ea koro e feletseng (11%), harese (9%), oats (7%) .
Avocado Magnesium ka 100g - 29mg (7% DV);
1 avocado (201g) - 58mg (15% DV);
1/2 senoelo sa puree (115g) - 33mg (9% DV) Ka kakaretso, avocado e mahareng e na le lik'hilojule tse 332, halofo ea kopi ea avocado e hloekileng e na le lik'hilojule tse 184. Yoghurt e se nang mafura a tlase Magnesium ka 100g - 19mg (5% DV);
kopi e le 'ngoe (1g) - 245mg (47% DV) libanana Magnesium ka 100g - 27mg (7% DV);
1 mahareng (118g) - 32mg (8% DV);
kopi e le 'ngoe (1g) - 150mg (41% DV)
lifeiga tse omeletseng Magnesium ka 100g - 68mg (17% DV);
1/2 senoelo (75) - 51mg (13% DV);
1 feiga (8g) - 5mg (1% DV) Litholoana tse ling tse omisitsoengmagnesium e ngata:
(% DV ka 1/2 senoelo): prunes (11%), apricots (10%), matsatsi (8%), morara o omisitsoeng (7%). Chokoleti e lefifi Magnesium ka 100g - 327mg (82% DV);
1 sengoathoana (29g) - 95mg (24% DV);
1 senoelo sa chokolete e halikiloeng (132g) - 432mg (108% DV)