Cov khoom noj uas muaj magnesium muaj xws li zaub ntsuab, txiv ntseej, noob, taum, tag nrho cov nplej, avocados, yogurt, txiv tsawb, txiv hmab txiv ntoo qhuav, chocolate tsaus, thiab lwm yam khoom noj. Kev noj tshuaj magnesium txhua hnub yog 400 mg. Magnesium yog sai sai tawm ntawm lub cev los ntawm ntau ntau ntawm oxidizing calcium (pom nyob rau hauv, hais, mis nyuj) raws li ob tug sib tw kom tau absorbed los ntawm lub cev. Muaj tsawg heev ntawm cov kab no hauv cov nqaij.
Daim ntawv teev cov zaub mov muaj magnesium siab
1. Kelp Kelp muaj magnesium ntau dua li lwm yam zaub los yog seaweed: 780 mg ib zaug. Tsis tas li ntawd, kelp yog nplua nuj nyob rau hauv iodine, uas muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm prostate. Cov seaweed no muaj cov nyhuv ntxuav zoo thiab tsw zoo li lub hiav txwv, yog li ntawd kelp tuaj yeem siv los hloov cov ntses hauv vegan thiab zaub mov txawv. Kelp yog nplua nuj nyob rau hauv ntuj hiav txwv ntsev, uas yog cov ntau tshaj qhov chaw ntawm magnesium paub. 2. Oats Oats yog nplua nuj nyob rau hauv magnesium. Nws tseem yog qhov zoo tshaj plaws ntawm cov protein, fiber, thiab potassium. 3. Almonds thiab Cashews Almonds yog ib qho ntawm cov txiv ntoo zoo tshaj plaws; Nws yog ib qhov chaw ntawm cov protein, vitamin B6, poov tshuaj thiab magnesium. Ib nrab khob ntawm almonds muaj kwv yees li 136 mg, uas yog superior rau kale thiab txawm spinach. Cashews kuj muaj cov magnesium ntau - txog tib yam li almonds - nrog rau cov vitamins B thiab hlau. 4. Voom Cocoa muaj magnesium ntau dua li cov txiv hmab txiv ntoo thiab zaub. Tus nqi ntawm magnesium hauv cocoa txawv ntawm hom rau hom. Ntxiv nrog rau magnesium, cocoa yog nplua nuj nyob rau hauv hlau, zinc thiab muaj ib tug loj npaum li cas ntawm fiber. Nws muaj zog anti-inflammatory zog. 5. Noob Hemp, dawb chia (Spanish sage), taub dag, paj noob hlis yog qhov zoo tshaj plaws ntawm magnesium nyob rau hauv cov txiv ntoo thiab noob nceeg vaj. Ib khob ntawm taub dag noob muab lub cev nrog rau qhov nws xav tau, thiab peb dia ntawm hemp noob protein muab rau caum feem pua ntawm cov nqi txhua hnub. Dawb chia thiab sunflower noob muaj kwv yees li kaum feem pua ntawm cov nqi txhua hnub.
Magnesium cov ntsiab lus hauv cov khoom noj
zaub ntsuab nyoos Magnesium ib 100g - 79mg (20% DV);
1 khob raw (30g) - 24mg (6% DV);
1 khob siav (180g) - 157mg (39% DV)
Lwm cov zaub uas nplua nuj nyob hauv magnesium
(% DV rau txhua khob siav): beet chard (38%), kale (19%), turnip (11%). Txiv ntseej thiab noob ntawm zucchini thiab taub dag Magnesium ib 100g - 534mg (134% DV);
1/2 khob (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
Lwm cov txiv ntoo thiab noob nplua nuj nyob hauv Magnesium:
(% DV rau ib nrab khob siav): noob txiv ntoo (63%), Brazil txiv ntoo (63%), almonds (48%), cashews (44% DV), ntoo thuv ceev (43%), txiv laum huab xeeb (31%), pecans (17%), walnuts (16%). Taum thiab lentils (soybeans) Magnesium ib 100g - 86mg (22% DV);
1 khob siav (172g) - 148mg (37% DV) Lwm yam legumes nplua nuj nyob rau hauv magnesium (% DV rau txhua khob siav):
taum dawb (28%), taum Fabkis (25%), taum ntsuab (23%), taum hom (21%), chickpeas (garbanzo) (20%), lentils (18%).
cov tseem nplej (xim av): Magnesium ib 100g - 44mg (11% DV);
1 khob siav (195g) - 86mg (21% DV) Lwm cov nplej tag nrhonplua nuj magnesium (% DV rau txhua khob siav):
quinoa (30%), millet (19%), bulgur (15%), buckwheat (13%), mov qus (13%), whole wheat pasta (11%), barley (9%), oats (7%) .
Avocado Magnesium ib 100g - 29mg (7% DV);
1 avocado (201g) - 58mg (15% DV);
1/2 khob puree (115g) - 33mg (9% DV) Feem ntau, avocado nruab nrab muaj 332 calories, ib nrab khob ntawm avocado pureed muaj 184 calories. Plain low fat yogurt Magnesium ib 100g - 19mg (5% DV);
1 khob (245g) - 47mg (12% DV) tsawb Magnesium ib 100g - 27mg (7% DV);
1 nruab nrab (118g) - 32mg (8% DV);
1 khob (150g) - 41mg (10% DV)
qhuav figs Magnesium ib 100g - 68mg (17% DV);
1/2 khob (75) - 51mg (13% DV);
1 fig (8g) - 5mg (1% DV) Lwm cov txiv hmab txiv ntoo qhuavnplua nuj nyob rau hauv magnesium:
(% DV rau 1/2 khob): prunes (11%), apricots (10%), hnub (8%), raisins (7%). Dark chocolate Magnesium ib 100g - 327mg (82% DV);
1 daim (29g) - 95mg (24% DV);
1 khob grated chocolate (132g) - 432mg (108% DV)