1 - Ke kino o kāu kino i ka magnesium
ʻO ka magnesium he mineral nui e pono ai no nā mea he nui, e like me ka hana muscle a me ke aʻa (e like me ka puʻuwai o kou puʻuwai), ka hoʻouluʻana i ka ikehu, ka nui o ka blood sugar healthy, a me ka ola o ka iwi. ʻO ka hoihoi nui iā mākou o nā hana koʻikoʻi a iʻole ka hiamoe e hiamoe ana, ua manaʻoʻia ka magnesium i ka hoʻoikaikaʻana i ke koko, nā kaumaha, a me ka maikaʻi o ka moe.
Pono nā kāne ma kahi o 400 miligramu i kēlā lā i kēia lā a ma kahi o 300 miligrams i kēlā me kēia lā, akā, e like me nā haʻawina,ʻo ka nui o nā kānaka e hōʻemi iho i nā mea i manaʻoʻia.
Hiki iāʻoe ke hoʻonui i ka nui o kāu magnesium ma ka laweʻana i nā meaʻai meaʻai aʻai meaʻai paha, akā, e hāʻule i ka pahu slideshow eʻimi i kā mākou mau meaʻai iʻoi aku ka nui i ka magnesium
2 -'Ākala Soma
Hoʻomaopopo maikaʻiʻiaʻo squash no ka nui o kāna mau huaora A, akāʻo ia kekahi kumu maikaʻi o nā minerala e like me ka magnesium, ka potassium, a me ka calcium. ʻO kaʻoiaʻiʻo,ʻo hoʻokahi kīʻaha o nā'ōmaʻomaʻu'āmona he 88 milikalaka pāmahana.
3 -'Amoni
ʻO nā'alemona he kumu maikaʻi loa ia o nā minelala me ka magnesium. ʻO kahi o hoʻokahi ounʻa he 23 almonds i 77 milligrams o ka magnesium. He kumu maikaʻi nō hoʻi ia o ka nui o nā hua B-paʻakikī, ka huaʻea E, a me nā momona momona momona.
4 - Artichokes
Hoʻomoʻiʻia nā'ōlima o Artichokes i ka calories a kiʻekiʻe i ka meaʻai, e like me ka magnesium. ʻO kahi artichokeʻano hoʻokahi 77 milligrams o ka magnesium, me ka nui o nā fiber, potassium, a me nā hua hua B-kahe.
5 - Avocados
Ua kaulana loaʻo'Avocados no ka mea he puna waiwai nuiʻo nā wai momona momona, e like me kaʻailaʻaila. Akā he kumu maikaʻi lākou no nā huaora a me nā minela. Hoʻokahi avocado e pili ana i 60 miligrams magnesium, a me ka nui o ka pāhare pāpona, B-complex vitamins, huaʻiku K, a me ka fiber.
6 - Beets a me Beets Greens
Mai hoʻokuʻu i nā poʻo i ka wā e kūʻai aiʻoe i nā beets hou. He waiwai nā greens i nā huaora a me nā minela he nui, e like me nā huaora A a me C, hao, calcium a magnesium. Hoʻokahi kīʻaha o nāʻeke pākeke i loaʻa he 100 miligrams ka magnesium. ʻAʻole maikaʻi nā beets me ka 20 miliona i kēlā me kēia kīʻaha.
7 -ʻOiwi Beans
Uaʻike nuiʻia nā pīpokiʻeleʻele no ko lākou mau mea fiber, akā, ua piha lākou i nā huameʻa a me nā mineral. Hoʻokahi kīʻaha o nā pīniʻeleʻele he 120 milligrams ka magnesium, a me ka hao nui, potassium, calcium, a me nāʻano hua B-kūmara.
8 - Brazil Noʻonoʻo
ʻO nā huapalapala Brazil ka waiwai nui o ka magnesium - hoʻokahi me ka heluʻeono he 107 milligrams. ʻO kēlāʻoihana hoʻokahi nō hoʻi he nui nā momona momona a me ka'ā'ī selenium e hana ana heʻano antioxidant e pale ai i nā pūnaewele i loko o kou kino.
9 - Rīni Brown
ʻO kahi laikiʻo Brown he kumu maikaʻiʻo B-mau māmā a me kekahi mau minela, me 84 milligrams o ka magnesium no ke kīʻaha o ka laiki i kālaiʻia. He kumu maikaʻi hoʻiʻo fiber, zinc, a me ka pālolo.
10 - Cashews
ʻO nā'ōpala kekahi mau huaʻona i waiwai nui i ka magnesium. ʻO hoʻokahi ocea o nā wilihi 83 milligrams o ka magnesium, a me ka nui o ka hao, ka potassium, zinc, ka huaora K, a me nāʻano hua B-kūpaʻa.
11 - Ka inoa
ʻO Edamame nā'ōpena liʻiliʻi i hoʻomākaukauʻia a lawelaweʻia i loko o ka'ōmole. He kumu maikaʻi lākou o ka monetona a me nā meaʻai'ē aʻe. Hoʻokahi kīʻaha o ka mana i hoʻohuiʻia he 99 mau milligrams o ka magnesium, me ka nui o ka calcium, ka hao, ka potassium, a me ka fiber.
12 - Lima Beans
ʻO Lima he piʻa momona o ka magnesium a me nā meaʻai'ē aʻe. Hoʻokahi kīʻaha o kaʻaila i ka lima he 81 miligramu ka magnesium. He nui hoʻi ka hao, potassium, fiber, ka nui o nā hua B-kūpaʻa, a me ka protein.
13 - Peas
ʻAʻole i hoʻokomoʻia ka Peas ma nā papa meaʻai ola olakino, he mea hilahila no ka maikaʻi loa iāʻoe. Hoʻokahi kīʻaha o ka pīni i kīʻia he 62 milligrams ka magnesium, me ka nui o ka hao, potassium, zinc, B-complex vitamins a me nā huaʻa A.
14 - Pīpī
ʻO kahi kīhāpai nui nui i'ūpī me kaʻili (e like meʻehā iniha ke anawaena) he 84 milligrams o ka magnesium. He nui nā pāpona a he kumu maikaʻiʻo ia o ka huaʻa C, ka nui o nā hua B-kūpaʻa, a me ka hao.
15 - Pāʻau Lulu
ʻO ka'ōlaʻau nā hua e kanu ai i ka meaʻai. Hoʻokahi oʻawa o ka huakin i ka pumpkin he 156 miligrams o ka magnesium, a me nā huaʻona B-paʻama, potassium, iron, a omega-3.
16 - Quinoa
ʻO Quinoa wale nō kahi maikaʻi maikaʻi loa o nā mea kanu. Hoʻokahi kīʻaha o ka quinoa i 118 miligrams o ka magnesium, me ka nui o ka protein, potassium, fiber, B-complex vitamins a me nā momona momona polyunsaturated.
17 - Pāniʻi
Hoʻopihaʻia ka'ōina i nāʻano o nā mineral a pau, me ka magnnesium. Hoʻokahi kīʻaha o ka'ōnihi'ōmaʻa he 24 miligrams magnesium -ʻaʻole heʻino - akā, he 157 milligrams ka magina ka'ōnihi. Aia nā'āpana'aleʻa he nui ka calcium, potassium, zinc, hao, a he nui nā huaʻai A a me K.
18 - Swiss Chard
He waiwai nui ke kuhi Swiss i ka nui o nā minela. Hoʻokahi kīʻaha o ka'ūlapaʻo Swiss he 150 milligrams o ka magnesium, a me ka nui o ka calcium, ka hao, a me ka pālolo. ʻO Chard kekahi kumu maikaʻi o ka'ōpū a me ka huamaila C a me kahi kumu maikaʻi o nā huaʻa A a me K.
Nā kumuhana:
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, Office of Dietary Supplements, "Ka Pelekikena'Amomika Māka no nā Kauka Ola."
ʻOihanaʻAmelika Hui Hana'Aihana Hanaʻai, Kālā Nutrition Database no ke Kūlana Kūlana Kūlana 28.