Magnesium tseem ceeb heev rau kev noj qab haus huv ntawm cov hlwb, ntxiv rau, nws koom nrog kev ua haujlwm ntawm ntau tshaj peb puas biochemical ua haujlwm ntawm lub cev. Rau lub zog ntawm cov pob txha thiab kev noj qab haus huv ntawm lub paj hlwb - qhov no mineral yog tsim nyog. Peb muab los xav txog ntau yam khoom muab rau peb los ntawm qhov xwm txheej thiab nplua nuj nyob hauv magnesium. 1. Cov txiv ntoo Ib lub quarter khob ntawm almonds muab 62 mg ntawm magnesium. Tsis tas li ntawd, almonds txhawb kev tiv thaiv kab mob thiab txhim kho qhov muag. Cov protein nyob hauv almonds ua rau koj zoo siab rau lub sijhawm ntev. Ntxiv almonds rau koj cov zaub xam lav los ntawm soaking lawv ua ntej. 2. Nplooj Tsawb Spinach, zoo li lwm cov xim ntsuab tsaus, muaj magnesium. Ib khob ntawm spinach nyoos muab peb nrog 24 mg ntawm magnesium. Txawm li cas los xij, nws tsim nyog paub qhov ntsuas, vim spinach muaj ntau sodium. 3. Tsawb Ib lub txiv tsawb nruab nrab 32mg muaj magnesium. Siv cov txiv hmab txiv ntoo no siav raws li cov khoom xyaw hauv lub smoothie. 4. taum dub Hauv ib khob ntawm cov taum no, koj yuav pom ntau npaum li 120 mg ntawm magnesium rau koj lub cev. Txij li thaum taum tsis yog cov khoom noj uas yooj yim tshaj plaws rau kev zom, nws yog ib qho tsim nyog kom haus lawv thaum nruab hnub thaum lub plab zom mov feem ntau ua haujlwm. 5. Taub dag noob Ntxiv nrog rau magnesium, cov noob taub dag yog ib qho ntawm cov roj monounsaturated fatty acids uas tseem ceeb rau kev noj qab haus huv ntawm lub plawv. Hauv ib khob ntawm cov noob - 168 g ntawm magnesium. Ntxiv rau cov zaub nyoos los yog siv tag nrho ua khoom noj txom ncauj.
2022-11-11