10 Cov Zaub Mov Muaj Txiaj Ntsig Zoo Tshaj Plaws Uas Yog Super Noj Qab Haus Huv

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

Hlau nplaum yog ib qho tseem ceeb ntxhia thiab pab tswj kev noj qab haus huv, tab sis ntau tus neeg tsis ncav cuag qhov kev pom zoo kom tsawg txhua hnub ntawm 400 mg ntawm magnesium.

Zoo hmoo, muaj ntau ntau cov khoom noj qab kawg uas yuav muab cov nyiaj uas koj xav tau.

Nrhiav rau daim ntawv teev npe ntawm 10 noj qab nyob zoo, cov zaub mov muaj zaub mov nplua nuj magnesiumkom suav nrog hauv koj cov ntawv qhia zaub mov:

1. Ntuj (tsaus) chocolate

Tsaus chocolate yog noj qab haus huv li nws qab. Nws yog siab hauv cov hlau, tooj liab, manganese thiab antioxidant. Nws kuj tseem muaj txiaj ntsig rau kev mob ntawm txoj hnyuv hauv plab thiab cov hlab plawv.

28 g ntawm qhob noom xim kasfes tsaus muab 16% ntawm qhov pom zoo txhua hnub kom tau ntawm magnesium. Yuav kom tau txais txiaj ntsig zoo tshaj plaws ntawm cov txiaj ntsig chocolate dub, xaiv cov khoom lag luam uas muaj tsawg kawg 70% cocoa.

2. Avocado

Avocado yog ib qho zaub mov qab thiab txiv hmab txiv ntoo qab kawg qhov chaw ntawm magnesiumCov. Ib qho avocado nruab nrab muab 58 mg ntawm magnesium, uas yog 15% ntawm kev pom zoo kom noj txhua hnub. Avocados kuj muaj ntau cov potassium, vitamin B, vitamin K, monounsaturated rog thiab fiber ntau. Cov kev tshawb fawb qhia tias avocados tuaj yeem txo qhov mob, txhim kho qib roj cholesterol thiab nce siab ntawm satiety tom qab noj mov.

3. Ceev

Neeg rau yog lub qab thiab sau cov zaub mov. Cov neeg uas muaj cov nplai magnesium siab tshaj yog: almonds, cashews thiab Brazil ceev.

28 g ntawm cashews muaj 82 mg ntawm magnesium lossis 20% ntawm kev pom zoo noj txhua hnub.

Cov noob txiv yog qhov muaj txiaj ntsig zoo ntawm cov roj carbon thiab monounsaturated cov rog. Lawv txhim kho cov ntshav qab zib thiab cov qib roj cholesterol hauv cov neeg muaj ntshav qab zib. Brazil txiv ntoo yog cov muaj peev xwm nyob rau hauv selenium. Tsuas yog ob lub Brazil txiv ntoo muab ntau tshaj 100% ntawm qhov pom zoo txhua hnub kom tau cov tshuaj magnesium. Tsis tas li ntawd, txiv ntoo muaj ntau lub zog tawm tsam thiab yog qhov zoo rau lub siab.

4. Ob txhais ceg

Cov npluag nplej nplua mias muaj lentils, taum pauv, qaib av, taum pauv thiab taum pauv.

170 g ntawm cov noob taum dub muaj ib qho zoo kawg ntawm 120 mg ntawm magnesium, uas yog 30% ntawm kev pom zoo kom noj txhua hnub.

Ob txhais ceg muaj ntau cov poov tshuaj thiab hlau. Lawv yog qhov tseem ceeb ntawm protein rau cov neeg tsis noj nqaij. Vim tias cov legumes muaj fiber ntau thiab tsis muaj glycemic index (GI), lawv tuaj yeem txo cov roj cholesterol, txhim kho cov ntshav qab zib thiab txo cov kev pheej hmoo ntawm cov kab mob plawv.

5. Tofu

Tofu yog cov khoom noj muaj txiaj ntsig rau cov neeg tsis noj nqaij vim yog cov zaub mov muaj protein ntau.

100 g ntawm tofu muaj 53 mg ntawm magnesium, uas yog 13% ntawm kev pom zoo noj txhua hnub.

Tofu yog qhov chaw calcium, hlau, manganese thiab selenium. Ntxiv rau, qee qhov kev tshawb fawb qhia tias kev noj taum muaj peev xwm tiv thaiv cov kab mob ntawm cov hlab ntsha thiab txo qhov mob plab.

6. Noob

Feem ntau cov noob nplua nuj nyob hauv magnesium thiab yog lub cev noj qab nyob zoo heev. Flaxseed, cov noob taub dag thiab chia noob yog qee qhov ntawm lawv.

28 g ntawm cov noob taub dag muaj 150 mg ntawm magnesium lossis 37% ntawm qhov pom zoo kom noj txhua hnub.

Cov noob muaj siab, muaj roj monounsaturated rog, omega-3 fatty acids, fiber ntau thiab antioxidant. Flaxseed txo qis cov roj cholesterol thiab cov kev pheej hmoo mob cancer mis.

7. Txhua hom nplej

Cov nplej xws li nplej, oats thiab barley, zoo li tsob nroj tsis muaj tseeb xws li buckwheat thiab quinoa. Lawv yog qhov chaw zoo ntawm ntau yam khoom noj, suav nrog magnesium, B vitamins, selenium, manganese thiab fiber.

28 g ntawm buckwheat muaj 65 mg ntawm magnesium, uas yog 16% ntawm kev pom zoo noj txhua hnub.

Cov kev tshawb fawb pom tau tias muaj nplej tag nrho txo kev o thiab kev pheej hmoo ntawm cov kab mob plawv. Buckwheat thiab quinoa muaj protein ntau thiab antioxidant ntau dua li hom qoob loo xws li pob kws thiab nplej.

8. Qee cov roj ntses ntau hom

Oily ntses yog qhov tsis muaj txiaj ntsig heev. Nws yog qhov txiaj ntsig zoo ntawm magnesium thiab lwm yam khoom noj muaj txiaj ntsig zoo li potassium, selenium thiab B vitamins Salmon, mackerel thiab halibut (flounder) muaj ntau hauv magnesium.

178 g ntawm salmon fillet muaj 53 mg ntawm magnesium, uas yog 13% ntawm kev pom zoo kom noj txhua hnub.

Kev noj ntses oily txo txoj kev pheej hmoo ntawm ob peb cov kab mob, tshwj xeeb tshaj yog cov kab mob plawv, uas yog vim muaj qhov muaj ntau ntawm cov omega-3 fatty acids.

9. Tsawb

Txiv tsawb muaj cov poov tshuaj ntau, tuaj yeem txo cov ntshav siab thiab txo cov kev mob plawv. Lawv kuj nplua nuj nyob hauv magnesium.

Ib lub txiv tsawb loj muaj 37 mg, lossis 9% ntawm qhov pom zoo kom noj txhua hnub ntawm magnesium.

Txiv tsawb yog qhov zoo ntawm cov vitamin C, vitamin B6, manganese thiab fiber.

Txiv tsawb nyoos muaj ntau dua cov piam thaj thiab carbohydrates, yog li lawv tsis tsim nyog rau cov neeg muaj ntshav qab zib. Txawm li cas los xij, feem ntau ntawm cov carbohydrates hauv cov txiv tsawb ntsuab yog cov hmoov txhuv nplej siab, uas tuaj yeem txo cov ntshav qab zib kom tsawg, txo qhov mob thiab txhim kho kev noj qab haus huv ntawm cov plab hnyuv muaj.

10. Nplooj zaub

Cov zaub nplooj yog qhov tsis muaj mob thiab muaj lub cev ntau qhov chaw zoo ntawm magnesiumCov. Cov zaub uas muaj zaub mov ntau hauv magnesium suav nrog zaub pob, zaub ntsuab, zaub ntsuab ntsuab, zaub qhwv thiab zaub tsib zaub.

180 g ntawm zaub ntsuab spinach muaj 157 mg ntawm magnesium lossis 39% ntawm qhov pom zoo kom noj txhua hnub.

Cov zaub nplooj yog qhov zoo tshaj plaws ntawm cov hlau, manganese thiab vitamins A, C thiab K. Lawv pab tiv thaiv hlwb los ntawm kev puas tsuaj thiab txo qhov kev pheej hmoo ntawm mob cancer. Nco ntsoov tias nrog kev noj zaub mov kom zoo thiab muaj zog ntawm cov zaub mov teev saum toj no, koj yuav ua kom muaj kev noj qab haus huv thiab txaus siab koj kev tshaib plab!