Cov Zaub Mov Muaj Nplua Nuj Hauv Magnesium

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Hlau nplaum yog ib qho tseem ceeb tshaj plaws rau kev tswj hwm kev noj qab haus huv thiab yog vim li cas lub cev xav tau txog 400 milligrams ntawm magnesium txhua hnub. Magnesium yog plaub loj hauv lub cev.

Qhov tseem ceeb tshaj, nws pom nyob hauv cov hniav thiab pob txha, nws yog qhov yuav tsum tau ua cov haujlwm xws li tswj ntshav siab, lub plawv dhia, tus nqi metabolic, tswj cov ntshav qab zib.

Tsis muaj magnesium tuaj yeem ua rau ntshav siab, osteoporosis, mob plab thiab mob insomnia. Nws ncaj qha cuam tshuam rau cov leeg hlwb, txhim kho kev nco thiab lub hlwb ua haujlwm. Nyob rau hnub txias nws yog qhov tseem ceeb heev rau lub siab.

Tes tshee hnyo thiab leeg pob txha tuaj vim yog tsis muaj magnesiumCov. Nws zoo li lub ntuj thaiv txoj kev arrhythmias.

Txheeb xyuas cov zaub mov muaj txiaj ntsig zoo

1. Cov tseem nplej - Noj hmoov nplej dawb, oat bran los yog vais yog qhov ua tau zoo rau tau cov nyiaj yog ntawm magnesiumCov. Siv lawv nyob rau hauv kev npaj ntawm katmi, tsev cheese pies, noj qab haus huv pies, noj mov ci, meatballs.

2. Cov zaub ntsuab nplooj ntsuab - Spinach thiab zaub cob pob muaj cov ntsiab lus siab magnesiumCov. Cov chaw muaj txiaj ntsig zoo ntawm cov vitamins, minerals thiab fiber, zaub ntsuab pom muaj nyob hauv txoj haujlwm ua daim ntawv teev cov zaub mov nplua nuj hauv magnesiumCov. Noj zaub ntsuab, kale, zaub qhwv ntsuab, thiab lwm yam. ntau npaum li sai tau. Tsuas yog 100 gram ntawm cov zaub ntsuab nyoos muab rau koj kom txog li 79 mg ntawm magnesium, uas yog kwv yees li 20% ntawm kev pom zoo pub nyiaj txhua hnub ntawm magnesium. Muab lawv nyob rau hauv spinach, ci zaub qhwv, qhwv ntshiv, nqaij npuas nrog zaub qhwv.

3. Ceev - walnuts, almonds, cashews, Brazil txiv ntoo, noob txiv ntoo thuv thiab txiv laum huab xeeb. Npaj nrog lawv ua khoom qab zib, vegan khoom qab zib, ncuav pastries tsis tau ci.

4. Taum dub thiab dawb, taum pauv - Lawv tag nrho cov zaub mov muaj zaub mov nplua nuj magnesiumCov. Noj ntau cov taum tsis muaj nqaij, taum zaub xam lav, taum nyob rau hauv lub lauj kaub.

5. Ntses - muaj cov txiaj ntsig zoo ntawm lub keeb, nyiam dua fatter ntses, uas muaj lwm cov as-ham tseem ceeb. Mackerel, ntses liab, lub tsho tiv no thiab tuna tsis yog cov khoom muaj txiaj ntsig zoo ntawm cov vitamins D thiab omega-3 fatty acids, tab sis kuj muaj cov zaub mov, tshwj xeeb tshaj yog magnesiumCov. Cov kws qhia zaub mov pom zoo kom noj cov roj ntses nrog rau hauv cov zaub mov kom tsawg kawg ib zaug ib lub lim tiam vim nws cov zaub mov zoo. Nrog zoo saj yog mackerel nyob rau hauv qhov cub, ntses nyob rau hauv sauce, ci ntses nyob rau hauv qhov cub.

6. Cov khoom noj qab zib - xov zoo rau cov kiv cua ntawm kev ntxias qab zib. Nws tsis yog tsuas yog spinach thiab taum nplua nuj nyob hauv magnesium, tab sis kuj yuav luag txhua cov khoom chocolate. Ib qho khoom noj qab zib zoo tshaj plaws, chocolate dub kuj yog ib qhov chaw tseem ceeb ntawm magnesiumCov. Ib qho kev pabcuam (thaj chaw 1-2) muab 24% ntawm cov tshuaj pom zoo txhua hnub ntawm magnesium, nrog rau ntau qhov antioxidants nrog lub luag haujlwm hauv kev txo cov ntshav siab, txhim kho cov ntshav ncig thiab tswj kev ua haujlwm zoo. Txog 100 gram ntawm cov chocolate dub muab txog 327 mg ntawm magnesium, uas yog 80% ntawm kev noj txhua hnub. Yog li npaj ntau ntxiv nrog tsaus chocolate qhob tsev eclairs, chocolate ncuav mog qab zib, chocolate muffins, pancakes nrog chocolate.

7. Txiv Hmab Txiv Ntoo - Qee cov txiv ntoo xws li txiv tsawb, raisins, figs thiab apricots tseem muaj npe nyob rau hauv nplooj ntawm cov zaub mov muaj nplua nuj hauv magnesiumCov. Txawm hais tias lawv paub tias yog cov khoom tseem ceeb ntawm cov poov tshuaj, tsawb kuj muaj lwm yam tseem ceeb as-ham hauv lawv cov lus. Qhov nruab nrab ntawm tsawb muaj kwv yees li 32 mg ntawm magnesium, thaum muab cov tshuaj fiber thiab vitamin C. Muaj txiaj ntsig rau nws cov ntsiab lus zoo, cov txiv hmab txiv ntoo qhuav kuj yog cov khoom noj txom ncauj zoo rau cov nplua nuj magnesium (lawv muaj 68 mg rau 100 grams noj). Lwm cov txiv hmab txiv ntoo uas muaj cov sib txawv ntawm cov magnesium yog blueberries, txiv pos nphuab, figs thiab txiv kab ntxwv qaub.

8. Cov txuj lom - Ntxiv rau kev ua txoj hauv kev zoo ntxiv rau tsw qab rau ib lub tais twg, cov txuj lom kuj zoo rau kev noj qab haus huv. Magnesium-nplua nuj cov txuj lom yog cov txiv kab ntxwv, mint, paprika, zaub txhwb qaib thiab basil. Lub caij nrog lawv ib txwm muaj ntses hauv Greek, ntses ntses, qos yaj ywm hauv Greek.

9. Cov Cocoa - Cocoa thiab kasfes yog nplua nuj nyob hauv magnesiumCov. Kais dej kuj tseem yog ib qhov chaw ntawm magnesium rau lub cev. Txog kev ua kom muaj cocoa ntau ntxiv, noj cov qhob noom xim kasfes, khaub noom cocoa, tawg ncuav cocoa.

10. Noob - Cov noob taub dag muaj ntau ntawm magnesium, thiab ib qho kev pab ntawm 65 grams tuaj yeem muab cov tshuaj puv rau koj txhua hnub. Lwm cov txiv ntoo rog ntawm qhov uas koj tuaj yeem nqa cov tshuaj magnesium, yog:

- almonds;

- paj noob hlis noob;

- Brazilian txiv ntoo;

- porridge;

- Ntoo thuv ceev;

- flaxseed;

- pecans.

11. Peas - Lub fiber, vitamins, minerals thiab amino acids nyob rau hauv cov noob taum pom zoo los ntawm cov khoom noj no hauv kev noj zaub mov zoo, tshwj xeeb yog vim muaj cov ntsiab lus tseem ceeb ntawm magnesium. Txhawm rau noj ntau dua taum mog, npaj taum pauv, hau taum pauv, taum mog kua zaub.

12. Avocado - Avocados yog nyob ntawm cov khoom noj uas muaj cov zaub mov muaj txiaj ntsig tshaj plaws, tshwj xeeb yog vim lawv muaj cov rog zoo hauv cov khoom lag luam zoo. Cov txiv hmab txiv ntoo uas txawv ib txwm muaj nplua nuj nyob rau hauv multivit vitamins thiab tshuaj lom neeg lub cev tiv thaiv kab mob.

Yog tias koj ntxiv ib qho avocado rau lub ncuav noj su kom noj qab nyob zoo, koj yuav tsum them txog li 15% ntawm cov nyiaj pub pom zoo rau txhua hnub ntawm magnesium. Txog 100 grams avocado muab 29 mg ntawm magnesium, thiab ib lub txiv ntoo tag nrho muaj txog li 58 mg ntawm cov ntxhia no xav tau los ntawm lub cev.

13. Cov khoom noj siv mis - ib qho zoo tshaj plaws ntawm magnesium kuj tseem yog cov khoom noj mis nyuj skim, xws li cov kua mis nyeem qaub. Cov tshuaj magnesium nyob rau hauv cov zaub mov no tseem yog qhov sib ntxiv kom zoo rau kev nqus ntawm calcium uas muaj nyob hauv cov zaub mov mis nyuj ntau. Ib qho muab kev pab ntawm yog tawv yogurt (100 grams) muab kwv yees li 19 mg. Lwm cov khoom siv mis nyuj pom zoo li cov nplua nuj ntawm cov pob zeb hauv av no yog tshis tshis, mozzarella thiab lwm tus.

14. Quav tshuaj ntsuab - Cov tshuaj ntsuab ziab, xws li coriander, dill, sage lossis basil, kuj tseem ntxiv cov khoom noj kom tsawg ntawm magnesium (los ntawm 70 mg rau 10 grams).

Cov khoom noj muaj zog hauv magnesium yog qhov tseem ceeb ntawm kev noj zaub mov kom zoo.

Cov pob zeb no tseem ceeb yog xav tau los tswj lub cev cov leeg ua haujlwm thiab cov hlab ntsha, ua kom lub cev muaj zog, tswj lub plawv thiab ua kom pob txha muaj zog.

Raws li nws tau koom nrog ntau dua 300 biochemical tshua, magnesium tsis muaj zog ua rau mob leeg pob txha, mob plawv, ntshav qab zib, ntshav siab, ntxhov siab, mob taub hau, mob txha thiab mob stroke.

Tshaj tawm cov khoom noj magnesium ntxiv rau kev noj qab haus huv ntev.

Lub luag haujlwm ntawm cov hlau nplaum hauv lub cev

Tsawg tus neeg paub txog lub luag haujlwm tseem ceeb uas magnesium ua si rau kev noj qab haus huvCov. Nws yog qhov tseem ceeb rau yuav luag txhua lub cev tsis ua haujlwm thiab cov ntaub so ntswg. Nws yog lub luag haujlwm rau lub cev muaj peev xwm tiv thaiv nws tus kheej, kev mob plawv thiab tiv thaiv cov tsos ntawm ntau yam mob kheesxaws, uas pib tawm tsam keeb kwm yav dhau los ntawm theem siab ntawm kev mob hauv lub cev.

Kev tshawb fawb los ntawm Harvard University pom tias Tsim nyog cov khoom noj txhua hnub ntawm magnesium txo txoj kev pheej hmoo ntawm kev tsim mob ntshav qab zib kom nce li 33%. Lwm cov kev tshawb fawb txog fab pom tias yog ntxhia zoo muaj peev xwm tiv thaiv kev nyuaj siab thiab yias yws.

Magnesium yog ib qho cofactor nyob rau hauv 300 lub system uas tswj cov kev siv tshuaj lom neeg lub cev, xws li kev tsim protein, tswj ntshav qab zib, kev tswj ntshav siab thiab cov leeg ua haujlwm thiab cov hlab.

Cov tag nrho tshuaj nplaum yog qhov tseem ceeb rau kev tsim hluav taws xob, oxidative phosphorylation thiab glycolysis. Cov qub zaub mov ua lub luag haujlwm hauv kev thauj khoom ntawm calcium thiab potassium ions mus rau lub cell cell, ib qho txheej txheem tseem ceeb rau kev xa cov hlab ntsha tsis ua haujlwm, mob nqaij thiab lub plawv tsis zoo.

Cov neeg laus lub cev muaj li 25 gram ntawm magnesium, ntawm uas 50% tau faib rau hauv cov pob txha thiab tus so hauv cov nqaij mos.

Magnesium tsis muaj zog

Vim tias nws tau muaj lub luag haujlwm ua haujlwm hauv lub cev thiab koom nrog hauv ntau ntawm kev hloov biochemical, magnesium tsis muaj zog nws tuaj yeem xav hauv kev siab ntsws thiab kev noj qab haus huv. Cov tsos mob ntawm kev ua kom tsis haum cov magnesium suav nrog:

- Qaug zog, sab sab, txawm tias tus neeg mob pw kom txaus, tsaus muag;

- Kev ntxhov siab, kev ntxhov siab;

- Tsom muag, txob taus;

- Mob nqaij pob txhag, tshee tshee, mob taub hau;

- Lub plawv dhia, arrhythmia;

- Ntshav siab;

- Ua pa nyuaj;

- Tsis qab los noj mov, xeev siab;

- Kev zom plab zom mov - raws plab, cem quav.