Khoom noj muaj magnesium: ib daim ntawv teev npe

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Txhua hnub peb xav tau qee yam macronutrients thiab vitamins. Raws li koj paub, ib tug neeg tsis xav tau macronutrients sai heev. Txawm li cas los xij, qhov no tsis tau txhais hais tias peb tuaj yeem ua yam tsis muaj lawv. Ib qho tseem ceeb tshaj plaws macronutrients yog magnesium.

Lub luag haujlwm ntawm magnesium hauv tib neeg lub cev

Qhov tseeb yog qhov me me, macronutrients tseem ceeb heev rau tib neeg. Niaj hnub no peb yuav tham txog ib qho ntawm cov tshuaj xws li Mg. Tab sis ua ntej, cia peb xav seb vim li cas nws thiaj li yuav tsum tau ua thiab qhov tshwm sim ntawm qhov tsis muaj magnesium hauv lub cev yog dab tsi.

Cia peb pib nrog qhov tseeb tias magnesium ua lub luag haujlwm tseem ceeb hauv cov metabolism. Nws, nrog rau lwm cov ntsiab lus, koom nrog ntau yam kev cuam tshuam. Nws pab tsim cov protein, thiab tseem tsim nyog rau kev ntxuav lub cev ntawm cov khoom tsis zoo, rhuav tshem cov piam thaj thiab nqus cov vitamin C. Thiab, qhov tseem ceeb tshaj plaws, Mg koom nrog hauv cov txheej txheem ntawm kev loj hlob thiab rov tsim dua tshiab.

Magnesium nquag koom nrog hauv cov txheej txheem tseem ceeb ntawm lub cev thaum cuam tshuam nrog calcium. Qhov no tswj cov suab nrov, cov leeg mob thiab cov hlab ntsha nthuav dav. Nws paub tias nrog kev pom zoo ntawm cov tshuaj calcium thiab magnesium, lawv qhov piv yuav tsum sib npaug rau 2: 1raws.

Magnesium kuj xav tau rau lub paj hlwb. Ua tsaug rau nws, kev txav ntawm ions tshwm sim. Kev nce insulin secretion thiab nkag mus rau hauv cov hlwb zoo dua yog lwm lub luag haujlwm tseem ceeb ntawm cov khoom no.

Feem ntau, cov txiaj ntsig ntawm magnesium tsis tuaj yeem raug overestimated. Nws pab nrog kev qaug zog ntev, saib xyuas cov pob txha zoo li qub, txo cov roj cholesterol, koom nrog hauv kev tsim hluav taws xob, muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntsha, thiab tsim nyog rau cov hniav noj qab haus huv thiab ntxiv dag zog rau enamel.

Magnesium xav tau rau kev nqus ntawm calcium hauv lub cev, uas pab txhawb magnesium kom nqus tau. Qhov ntawd yog, koj yuav tsum noj zaub mov uas muaj ob lub ntsiab lus txhua hnub.

Signs of deficiency

Cov tsos mob ntawm qhov tsis muaj magnesium hauv lub cev tuaj yeem yooj yim tsis meej pem nrog cov tsos mob ntawm lwm yam kab mob. Cov tseem ceeb yog qaug zog thiab qaug zog. Cov tsos mob hnyav zuj zus: cov plaub hau poob, cov rau tes brittle, caries yuav tshwm sim.

Lwm yam tsos mob yog chim siab. Tsis tas li ntawd, kev pw tsaug zog thiab kev ua haujlwm tsis zoo. Tsis muaj magnesium txaus tuaj yeem ua rau mob taub hau, nco tsis taus, mob plab, plab zom mov, cem quav lossis raws plab.

Tus Nqi Txhua Hnub. Yuav ua li cas rau qhov tsis muaj magnesium?

Txhua tus neeg lub cev xav tau ntau qhov sib txawv ntawm qee yam. Nws nyob ntawm nws tus cwj pwm, nrog rau cov naj npawb ntawm cov ntsiab lus uas twb muaj nyob hauv lub cev. Tib lub ntsiab tuaj yeem ua rau ib tus neeg tsis txaus thiab tsis muaj lwm tus.nyob rau hauv ntau dhau. Txawm li cas los xij, cov qauv rau kev noj ntawm qee yam khoom rau ib tus neeg tau tsim los ntev.

Piv txwv li, cov menyuam yaus hnub nyoog qis dua 3 xyoos xav tau 80 mg magnesium, cov menyuam hnub nyoog 4 txog 8 xyoo xav tau 130 mg, 9 txog 13 xyoos xav tau 240 mg, cov hluas xav tau 300-400 mg, txiv neej xav tau 400-420 mg, thiab cov poj niam, piv nrog cov txiv neej, xav tau nws me ntsis. Lawv cov cai niaj hnub yog 300-320 mg.

Tab sis daim duab no tsis tas li. Piv txwv li, cov poj niam thaum cev xeeb tub xav tau magnesium ntau dua li hnub qub. Yuav ua li cas yog tias cov khoom no hauv lub cev tsawg dua li qhov tsim nyog? Tau kawg, koj tuaj yeem nrhiav cov lus qhia ntawm tus kws kho mob uas yuav sau tshuaj rau koj kom nce magnesium.

Txawm li cas los xij, koj tuaj yeem nce cov ntsiab lus ntawm cov kab no koj tus kheej. Tsis tsuas yog cua, tab sis kuj cov khoom noj qab haus huv heev yuav tuaj cawm. Ua tsaug rau lawv, koj yuav tsis tsuas yog nce cov ntsiab lus magnesium hauv lub cev, tab sis kuj tau txais lwm yam tseem ceeb. Yog li dab tsi cov khoom noj uas muaj magnesium?

Nuts

Ib qho ntawm thawj qhov chaw yog cashew nuts. Nws yog tiag tiag tsis tsuas yog heev six, tab sis kuj pab tau rau peb lub cev. Muaj ntau cov magnesium hauv cov khoom no, txog 270 mg, thiab qhov no yuav luag txhua hnub. Noj cov zaub mov no txhua hnub, koj yuav txhim kho lub paj hlwb, ua kom cov hlab ntsha. Tsis tas li ntawd, magnesium txo qhov siab, ntxiv dag zog rau cov hniav. Los ntawm txoj kev, yog tias koj muaj teeb meem nrog koj cov hniav, nws tseem pom zoo kom siv cov walnut grated rau qhov mob.

Txoj kev no txhim kho cov hniav thiab txo qhov mob.

Buckwheat

Nov yog cov khoom siv ntau yam magnesium-nplua nuj tom ntej. Vim li cas universal? Cov khoom no yog siv rau ntau lub hom phiaj. Buckwheat yog nplua nuj nyob rau hauv cov vitamins thiab minerals. Cov magnesium muaj nyob rau hauv nws muaj cov nyhuv antidepressant.

Nws muaj txog 260 mg hauv cov khoom no. Txhawm rau khaws tag nrho cov as-ham, nws raug nquahu kom noj buckwheat nyoos.

Magnesium nyob rau hauv txiv ntseej

Peb twb tau hais txog cashews, tab sis lwm cov txiv ntoo kuj muaj cov magnesium ntau. Cov no yog almonds, walnuts, pistachios, hazelnuts, txiv laum huab xeeb, ntoo thuv ceev. Cov ntsiab lus ntawm magnesium nyob rau hauv lawv yog los ntawm 120 mus rau 230 mg. Noj txiv ntseej txhua hnub yog ib txoj hauv kev zoo los txhawb koj cov magnesium thiab lwm yam txiaj ntsig kev noj qab haus huv.

Txhawm rau txuag tag nrho cov khoom no, koj yuav tsum tau noj cov txiv ntoo uas tsis tau kho cua sov. Nws zoo ib yam nrog cov noob. Nws yog qhov zoo dua tsis txhob kib, tab sis cia nws pw hauv lub hnub. Hauv qhov no, cov ntsiab lus ntawm cov as-ham, tshwj xeeb tshaj yog magnesium, yuav siab.

Ntuj, raws li txoj cai, peb tsis noj ntau npaum li peb xav. Qhov no tsim nyog them nqi rau thiab suav nrog lawv hauv koj cov khoom noj txhua hnub.

Mustard

Ntau cov magnesium thiab mustard, txog 120 mg. Feem ntau, cov tshuaj muaj pes tsawg leeg ntawm mustard yog ntau haiv neeg. Cov no yog cov rog, qab zib, vitamins, K, Na, Ca, Mg.

Yam kawg yuav pab txo koj cov ntshav siab. Txawm tias qhov tseeb tias cov khoom no yog ntau ntawm cov neeg nyiam ua haujlwm, nws tseem ceeb heev rau lub cev.

Barley grits

Cov khoom tom ntej uas muaj magnesium yuav tsum raug hu ua barley groats. Nws muaj kwv yees li150 mg ntawm magnesium. Barley groats muaj fiber ntau thiab muaj txiaj ntsig zoo.

Kashi

Txij thaum yau, txhua tus paub thiab ntau yam tsis nyiam noj xws li oatmeal thiab millet. Tab sis nyob rau hauv vain. Tsuas yog thaum muaj hnub nyoog laus dua peb nkag siab txog cov txiaj ntsig ntawm cov khoom no. Potassium, calcium, phosphorus, hlau, proteins, rog thiab ntau lwm yam tseem ceeb nkag mus rau hauv lub cev nrog rau cov cereals. Magnesium yog, ntawm chav kawm, kuj muaj nyob ntawm no. Nws cov ntsiab lus hauv oatmeal thiab millet porridge yog kwv yees li qub - 130 mg.

taum

Peas thiab taum yog ob yam khoom noj uas muaj magnesium heev. Yog, nws tsis yog tsuas yog qhov zoo tshaj plaws ntawm cov protein.

Lawv muaj kwv yees li 100 mg ntawm cov khoom no. Taum thiab peas muaj ntau yam khoom siv uas tsim nyog rau kev ua haujlwm ntawm lub cev. Cov magnesium muaj nyob rau hauv cov khoom no muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntsha.

Seafood

Lwm yam khoom uas muaj magnesium ntsev, rau txhua tus. Qhov no yog hiav txwv kale thiab tsis yog txhua tus nyiam nws. Cov ntsiab lus ntawm cov kab no hauv nws yog 170 mg. Cov ntsiab lus ntawm cov as-ham nyob rau hauv seaweed yog ntau zaus siab dua lawv cov ntsiab lus nyob rau hauv dog dig.

Raws li magnesium, nws yog 11 npaug ntau dua hauv cov nqaij nruab deg piv rau cov zaub qhwv yooj yim. Thiab peb tuaj yeem hais dab tsi txog lwm yam tseem ceeb! Feem ntau, qee zaum nws tsim nyog noj zaub qhwv hauv txhua daim ntawv.

Nov yog cov npe khoom noj uas muaj magnesium. Tab sis tsis yog tag nrho. Tseem muaj coob tus ntawm cov khoom uas muaj qhov no pab tautrace element.

Cov khoom noj muaj magnesium nplua nuj rau cov poj niam cev xeeb tub

Thaum cev xeeb tub, tshwj xeeb tshaj yog noj cov vitamins thiab ntau yam tseem ceeb.

Txhua tus yuav paub tias nyob rau hauv txoj haujlwm no, qhov nyiaj pub dawb txhua hnub ntawm cov khoom tseem ceeb feem ntau tsis txaus. Qhov no zoo ib yam nrog magnesium. Peb twb tau hais tias cov poj niam cev xeeb tub yuav tsum haus nws ntau dua li niaj zaus. Nws tsim nyog nco ntsoov tias magnesium yog qhov tsim nyog tsis yog rau leej niam, tab sis kuj rau tus menyuam.

Thaum cev xeeb tub, nws yog ib qho tseem ceeb uas yuav tsum noj cov zaub mov hauv qab no: buckwheat, oatmeal, qe, ntses thiab nqaij nruab deg, txiv tsawb thiab txiv ntoo. Tib yam siv rau cov khoom noj uas muaj magnesium. Rau lub siab, lawv yuav dhau los ua tus pab tsis tau.

Cov ntaub ntawv rau cov ntsiab lus magnesium

Txhawm rau kom ceev cov ntsiab lus ntawm cov ntsiab lus no hauv lub cev, nws yog ib qho tsim nyog yuav tsum noj cov khoom noj uas muaj magnesium rau tib neeg. Peb tau tham txog qhov tseem ceeb tshaj plaws saum toj no. Thiab, ntawm chav kawm, nws tsim nyog hais txog cov khoom uas yog thawj qhov chaw.

Nplej bran tuav cov ntaub ntawv rau cov ntsiab lus magnesium. Lawv muaj ntau tshaj 600 mg. Muaj ntau hom bran uas yuav pab tau ntxiv rau cov tais diav. Bran yuav pab tau tshwj xeeb rau cov neeg uas muaj teeb meem nrog kev zom zaub mov. Nws yog qhov zoo tshaj kom noj lawv nyoos. Peb tham txog dab tsi noj uas tsis muaj magnesium, thiab tam sim no peb yuav tham txog dab tsi yuav tsum tau ua.

Ua kom tsis muaj magnesium hauv lub cev

Ua ntej, tsiaj rog thiab cov protein cuam tshuam nrog kev nqus ntawm magnesium. Tsis pom zoo nojlawv nyob rau hauv coob. Yog tias koj feem ntau zaum ntawm cov khoom noj uas muaj calorie tsawg, ces feem ntau koj yuav muaj magnesium tsis txaus. Haus dej mos kuj ua rau qhov no.

Nyob rau hauv rooj plaub thaum tus neeg rog rog lossis ntshav qab zib, feem ntau tsis muaj cov kab mob tseem ceeb no. Kev haus dej cawv ntau dhau tsis tsuas yog depletes magnesium, tab sis kuj ua rau lwm yam tshwm sim loj.

Ntxiv rau qhov no, magnesium deficiency kuj tshwm sim los ntawm cov xwm txheej xws li kev ntxhov siab, kev noj ntau ntawm carbonated, dej cawv, kas fes, qab zib. Qhov no kuj suav nrog kev haus luam yeeb, tsis pom kev, noj ntau yam tshuaj.