Tag nrho cov nplej, taub dag, txiv ntseej, chocolate tsaus, taum paj, thiab avocado yog txhua yam khoom noj uas muaj magnesium uas tib neeg yuav tsum noj txhua hnub kom tau raws li lawv cov kev xav tau. Tab sis ntau yam ntawm cov kev xaiv no tuaj yeem ua teeb meem rau peb cov phooj ywg feline, txawm tias me me. Yog li, cov khoom noj uas muaj magnesium zoo li cas rau miv? Mus nyeem ntawv kom paub!
Note: Ua ntej muab koj tus miv ib yam ntawm cov kev xaiv hauv qab no, nws tau pom zoo kom koj sab laj nrog koj tus kws kho tsiaj kom paub tseeb tias nws muaj kev nyab xeeb rau koj tus tsiaj noj. thiab tias koj tus miv xav tau magnesium ntxiv hauv lawv cov zaub mov.
5 Cov Khoom Noj Muaj Magnesium
1. Fatty Fish
Ntau hom ntses muaj magnesium siab, suav nrog salmon thiab halibut. Piv txwv li, 3-ounce kev noj cov ntses salmon muaj txog 25 mg ntawm magnesium. Nws kuj tseem muab ntau cov omega-3s, protein, calcium, phosphorus, potassium, vitamin D, thiab lwm yam as-ham.
Yog tias koj tus miv tsis ua xua rau ntses, nws tuaj yeem suav nrog qee zaus ua ib feem ntawm kev noj zaub mov kom tiav thiab sib npaug.
Txawm li cas los xij, koj yuav tsum tsis txhob muab cov kaus poom tuna rau koj tus miv. Tuna raws li cov khoom xyaw hauv cov khoom noj miv coj mus muag feem ntau tsis ua teeb meem, tab sis cov kaus poom tuna tuaj yeem ua rau muaj teeb meem digestive hauv miv.1Qhov no yog vim nws muaj ntau cov fatty acids tsis txaus thiab tsis muaj vitamin txaus. E lossis lwm yam antioxidants uas tuaj yeem pab koj tus tsiaj.
2. Nqaij nyuj
nqaij nyuj daim siab yog nplua nuj nyob rau hauv minerals, xws li magnesium, hlau, zinc, thiab phosphorus. Kev pub mis me me rau koj tus miv yog qhov zoo, tab sis yuav tsum paub tias cov zaub mov no kuj muaj vitamin A. Yog tias koj tus miv noj ntau dhau, nws tuaj yeem ua rau muaj vitamin A toxicity.2Mob toxicity tuaj yeem ua rau poob phaus, xeev siab, tshee, tshee, thiab txawm tuag.
Txawm li cas los xij, miv 'vitamin A xav tau yog 10,000 IU / kg ntawm zaub mov, thiab qib nce mus txog 100,000 IU / kg ntawm zaub mov feem ntau suav tias muaj kev nyab xeeb.3 Rau kev siv, muaj 21, 100 IU ntawm vitamin A hauv 81 g ntawm nqaij nyug siab. Qhov no txhais tau tias koj tus miv yuav tsum tau noj ntau dua 385 g ntawm nqaij nyug siab kom muaj vitamin A toxicity.
Txawm li cas los xij, nws yog qhov zoo tshaj rau kev ua yuam kev ntawm kev nyab xeeb, thiab sab laj nrog koj tus kws kho tsiaj ua ntej muab cov nqaij nyuj rau koj tus menyuam.
3. Qaib
Nqaij qaib, tshwj xeeb tshaj yog nqaij qaib, muaj cov magnesium zoo thiab tuaj yeem muab rau koj cov miv qee zaus. Nco ntsoov ua haujlwm rau nws siav thiab dawb, tsis muaj ntxiv seasonings xws li qej thiab dos, uas yog lom rau koj tus tsiaj.
4. Spinach
Ib nrab khob ntawm boiled spinach muaj 78 mg ntawm magnesium. Tom qab cov noob taub dag, chia noob, thiab almonds, cov nplooj ntoo no muaj magnesium ntau tshaj plaws rau ib qho kev pab. Tsis zoo li lwm cov khoom noj, cov miv noj qab haus huv tuaj yeem noj tau me me ntawm cov zaub nyoos los yog boiled spinach. Txawm li cas los xij, nws yog qhov zoo tshaj plaws tsis txhob muab rau cov tsiaj uas muaj teeb meem rau lub raum, vim spinach muaj oxalates siab, uas tuaj yeem ua rau lub zais zis pob zeb.4.
5. Watermelon
Txiv lws suav muaj ib qho tseem ceeb ntawm magnesium, ntxiv rau cov poov tshuaj, vitamins A thiab C, thiab lwm yam antioxidants. Txawm hais tias miv yog cov tsiaj txhu nruj heev thiab tsis tas yuav noj txiv hmab txiv ntoo thiab zaub, ib qho me me ntawm cov txiv hmab txiv ntoo (tsawg dua 1 nti) rau qee lub sijhawm, yog tias lawv nyiam, muaj kev nyab xeeb. Txawm li cas los xij, tshem tawm cov tawv nqaij thiab cov noob kom tsis txhob muaj kev phom sij.
Magnesium yog dab tsi?
Magnesium yog ib qho tseem ceeb ntxhia uas pom muaj ntau hauv lub cev, feem ntau hauv cov pob txha. Lo lus "tseem ceeb" txhais tau hais tias lub cev tsis tuaj yeem ua nws (lossis ua kom txaus) kom tau raws li nws cov kev xav tau. Yog li ntawd, nws yuav tsum tau kos cov ntxhia los ntawm cov khoom noj kom txaus kom tsis txhob muaj qhov tsis zoo. Magnesium yog qhov tsim nyog rau ntau pua lub luag haujlwm tseem ceeb thiab cov tshuaj biochemical ntawm tib neeg lub cev, thiab tib yam mus rau koj tus miv.
Vim li cas miv thiaj xav tau Magnesium?
Magnesium yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm cov hlab ntsha, cov leeg, thiab lub cev tiv thaiv kab mob. Txawm li cas los xij, miv tsuas yog xav tau ib qho me me ntawm magnesium hauv lawv cov zaub mov, qhov pom zoo txhua hnub-RDA, yog 25mg.
Ib txwm, miv uas nkag tau rau cov khoom noj khoom haus zoo (qhuav lossis ntub dej) yuav tsum tsis muaj teeb meem txog qhov tsawg kawg nkaus txhua hnub ntawm magnesium pom zoo los ntawm Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv American:
- 08%: Kev loj hlob thiab kev loj hlob yam tsawg kawg nkaus
- 04%: Kev tu yam tsawg kawg nkaus rau cov neeg laus miv
Cov tsos mob ntawm Magnesium Deficiency hauv miv yog dab tsi?
Miv uas tsis muaj zaub mov txaus lossis muaj kev noj qab haus huv uas txo lawv txoj kev noj qab haus huv tuaj yeem raug kev txom nyem los ntawm hypomagnesemia, uas yog magnesium deficiency.
Hypomagnesemia feem ntau nrog cov tsos mob tshwm sim los ntawm kev tsis noj qab haus huv mus rau cov leeg mob, qaug zog txawv txav, leeg twitching lossis tshee, lub plawv dhia tsis zoo, lossis kev nyuaj siab.
Dab tsi yog qhov cuam tshuam ntawm Magnesium hauv cov ntshav?
Hypermagnesemia yog hais txog qib siab ntawm magnesium hauv cov ntshav. Qhov kev kho mob no tsis yog tshwm sim hauv miv, tab sis nws tseem tuaj yeem ua rau muaj teeb meem loj hauv lub paj hlwb thiab lub plawv. Tsis tas li ntawd, miv nrog raum teeb meem tshwj xeeb tshaj yog muaj kev pheej hmoo ntawm kev txom nyem los ntawm magnesium ntau hauv lub cev.
Conclusion
Miv xav tau magnesium txaus kom noj qab nyob zoo. Hais tias, feem ntau miv tsis xav tau ntau npaum li cas, uas txhais tau hais tias koj yuav tsum tsis txhob muab cov khoom noj uas muaj magnesium ntxiv rau lawv kom tau raws li lawv cov kev xav tau tshwj tsis yog tias koj tus kws kho tsiaj tau qhia tshwj xeeb. Txawm li cas los xij, yog tias koj tab tom nrhiav kev kho mob qee zaus, ib qho ntawm cov kev xaiv no yuav tsum ua kom yuam kev!
