2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07
Khoom noj khoom haus suav tias yog qhov sib npaug, yog tias cov ntsiab lus tsis yog cov rog, cov protein thiab carbohydrates nkaus xwb. Nws yog ib qho tseem ceeb heev tsis txhob hnov qab txog cov vitamins thiab microelements. Qhov tseeb hais tias cov khoom zoo tib yam muaj magnesium, poov tshuaj thiab lwm yam ntsiab lus ntawm lub sij hawm lub sij hawm, ntau yam tsis txawm paub. Tab sis lawv qhov tsis muaj peev xwm cuam tshuam rau kev noj qab haus huv thiab lub cev tag nrho. Dab tsi yog kev sib raug zoo ntawm kev muaj, piv txwv li, magnesium hauv cov khoom noj thiab kev loj hlob ntawm qee yam kab mob? Cia wb mus saib cov lus qhia ntawm lub ncauj lus no.
Cov tsos mob thiab cov teebmeem ntawm qhov tsis muaj magnesium nyob ntev
Ua ke nrog cov poov tshuaj thiab phosphorus, cov microelement no ua kom lub siab ua haujlwm ntawm lub plawv thiab kev ua kom zoo ntawm cov ntaub so ntswg. Yog li ntawd, qhov tsis muaj magnesium cuam tshuam, ua ntej ntawm tag nrho cov, qib ntawm cov ntshav siab thiab kev ua haujlwm raug ntawm "lub cev tseem ceeb". Lub plawv dhia tsis tu ncua, cov leeg mob thiab spasms tuaj yeem yog thawj qhov cim qhia ntawm qhov tsis txaus ntawm cov kab no. Kev pheej hmoo yog cov neeg muaj ntshav qab zib thiab lub raum tsis ua haujlwm. Mob nkees nkees thiab tsis tu ncua ntawm kev puas siab puas ntsws thiab kev puas siab puas ntsws los ntawm cov xwm txheej ntxhov siab kuj tsis muaj txiaj ntsig. Qhov tshwm sim tuaj yeem ua rau muaj kev phom sij heev: pw tsaug zog cuam tshuam, cem quav, plawv tsis ua haujlwm, qaug zog, chim siab. Txhawm rau tiv thaiv qhov no tshwm sim, koj yuav tsum paub cov khoom noj twg muaj magnesium nyob rau hauv kom txaus rau kev ua haujlwm ntawm lub cev. Peb kuj yuav tau paub txog cov qauv nyob ntawm hnub nyoog thiab poj niam txiv neej.
xav tau txhua hnub rau magnesium
Cov kws noj zaub mov thiab biochemists pom zoo rau kev noj txhua hnub ntawm cov khoom no. Ib tug neeg laus xav tau 300-400 mg ntawm magnesium. Nyob rau tib lub sijhawm, nrog lub hnub nyoog, qhov kev cai no txo qis me ntsis - txog 250 mg. Muaj qee qhov kev xav tau ntawm cov poj niam thaum cev xeeb tub thiab lactation. Rau kev noj zaub mov tag nrho ntawm tus menyuam yav tom ntej thiab nws niam, muaj txog li 1000-1200 mg ntawm magnesium hauv cov zaub mov noj txhua hnub yog qhov tsim nyog. Hauv cov menyuam yaus, daim duab no txawv, nyob ntawm hnub nyoog, los ntawm 140 txog 350 mg.
Yuav ua li cas xaiv cov zaub mov zoo, cov zaub mov twg muaj magnesium nyob rau hauv kom txaus? Koj tuaj yeem ua tau raws li nws qhov yuav tsum tau ua txhua hnub los ntawm kev noj mov, piv txwv li, ob peb lub khob cij nrog bran ib hnub. Lossis noj ntau yam zaub mov xws li txiv ntoo, zaub, legumes, pob kws, siab, luav lossis nqaij nyuj, chocolate, cheese, nqaij nruab deg, tsev cheese, qe. Cov ntsiab lus ntxiv txog qhov concentration ntawm cov kab no tuaj yeem pom hauv qab no.
Cov khoom noj twg muaj magnesium ntau tshaj?
Cov ntaub ntawv nthuav tawm hauvrooj nyob rau hauv descending kev txiav txim los ntawm loj mus rau tsawg tshaj plaws. Peb teev cov khoom noj uas muaj magnesium ntau tshaj plaws.
khoom npe |
Magnesium cov ntsiab lus (mg) hauv 100g |
| Nplej bran | 570 |
| noob taub dag | 530 |
| Cocoa | 520 |
| Seaweed and other algae | 470 |
| Sunflower noob | 420 |
| Lentils | 375 |
| noob noob hnav | 310 |
| Almonds | 270 |
| Pine txiv ntseej | 270 |
| Nyob zoo ib tsoom niam txiv kwv tij phooj ywg sawv daws | 250 |
| Panuts | 210 |
| Oat bran | 180 |
| Greens | 170 |
| Hazelnuts | 160 |
| Walnuts | 160 |
| Rice | 140 |
| Bran bread | 90 |
| qhuav apricots | 65 |
| Marinentses | 60 |
| Nqaj | 49 |
| Bananas | 38 |
| Spinach | 34 |
Lwm cov zaub mov muaj magnesium hauv cov nqi me. Ua ib daim ntawv qhia txhua hnub raws li cov ntaub ntawv muab. Muaj tsawg zaus, tus kws kho mob yuav muab tshuaj rau "saturate" lub cev nrog magnesium siv cov ntsiav tshuaj.
Pom zoo:
Tsev cheese rau noj hmo: cov cai noj zaub mov, cov ntsiab lus calorie, khoom noj muaj txiaj ntsig, zaub mov txawv, khoom noj muaj txiaj ntsig, muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm cov khoom
Yuav ua li cas thiaj tau txais kev txaus siab noj zaub mov tiag tiag? Yooj yim heev! Nws yog tsuas yog tsim nyog los ncuav me ntsis tsev cheese nrog ib lub hub ntawm qab txiv hmab txiv ntoo yogurt thiab txaus siab rau txhua txhua spoonful ntawm no qab delicacy. Nws yog ib qho yog tias koj noj cov zaub mov no yooj yim rau pluas tshais, tab sis yuav ua li cas yog tias koj txiav txim siab muaj tsev cheese rau noj hmo? Qhov no yuav cuam tshuam li cas rau koj daim duab? Cov lus nug no yog qhov txaus siab rau ntau tus neeg uas tab tom sim ua raws li tag nrho cov postulates ntawm cov khoom noj kom raug
Cov zaub mov twg muaj vitamin A? Vim li cas thiaj tseem ceeb?
Vitamin A tseem ceeb heev rau peb lub cev. Koj yuav tsum noj dab tsi kom ntseeg tau tias koj tau txais cov vitamin txaus?
Cov khoom siv tshuaj tiv thaiv kab mob: kev noj zaub mov kom zoo, noj zaub mov kom raug, pub thiab txwv tsis pub noj, kev cai ua noj, zaub mov txawv thiab kev saib xyuas kev kho mob yuav tsum
Lub siab tsis yog nyob ntawm kev noj qab haus huv thiab xwm txheej sab nraud xwb, tab sis kuj tseem nyob ntawm kev ua haujlwm ntawm cov qog endocrine: lub caj pas pineal thiab hypothalamus. Cov tshuaj hormones uas tsim los ntawm lawv ua rau muaj kev tswj hwm ntawm kev pw tsaug zog, lub xeev ntawm lub cev tiv thaiv kab mob, lub siab xav thiab lub zog nyob rau hauv cov xwm txheej ntxhov siab. Ib qho chaw tshwj xeeb hauv qhov xwm txheej no yog nyob ntawm neurotransmitters - ib pab pawg ntawm cov tshuaj hauv lub hlwb tseem ceeb, uas tau tso siab rau txoj haujlwm ntawm kev xa cov ntaub ntawv ntawm cov neurons
Cov nqaij npuas pub mis niam: noj zaub mov rau cov niam laus, noj zaub mov kom raug, tso cai thiab txwv cov zaub mov, kev cai ua noj, zaub mov txawv thiab yuav tsum tau saib xyuas tus menyuam lub plab zom mov
Thaum pub mis niam, tus poj niam yuav tsum txwv nws tus kheej hauv kev xaiv cov tais diav. Qee cov zaub mov ua rau muaj kev tsis haum rau menyuam yaus, lwm yam cuam tshuam kev zom zaub mov. Nyob rau tib lub sijhawm, tus niam laus yuav tsum tsis txhob muaj cov khoom noj tsis txaus. Ib qho ntawm cov tais diav uas muaj teeb meem tshaj plaws yog nqaij npuas. Puas muaj peev xwm pub mis nyuj nqaij npuas, tsab xov xwm yuav qhia
Kuv tuaj yeem noj cov hnub uas muaj ntshav qab zib? Kev noj zaub mov tshwj xeeb, noj zaub mov kom raug, tso cai thiab txwv tsis pub noj zaub mov rau ntshav qab zib. Pros thiab cons ntawm noj hnub
Txog thaum tsis ntev los no, cov hnub tau suav tias yog cov khoom txwv tsis pub muaj ntshav qab zib. Tab sis ntawm no cov lus qhia tsim nyog uas yuav tsum muaj kev ntsuas hauv txhua yam. Hauv tsab xov xwm no, peb yuav teb seb nws puas tuaj yeem noj cov hnub uas muaj ntshav qab zib thiab nyob rau hauv qhov ntau npaum li cas. Peb tseem yuav txheeb xyuas qhov zoo thiab qhov tsis zoo ntawm kev siv cov khoom no
