Abincin Gluten-Free da Magnesium Bada

A cewar Cibiyoyin Kula da Lafiya ta Duniya, "Mutanen da ke fama da matsalolin rashin lafiyar jiki irin su Crohn, cututtukan da suka shafi gindin zuciya, yanki na yanki, da kuma tiyata na intanet sun iya rasa magnesium ta hanyar zazzagewa da kuma mai fatalwa." Masu ciwon sukari, masu shan giya da tsofaffi suna cikin haɗari ga ƙimar magnesium.

Wannan yana nufin cewa mutanen da ke fama da Celiac da kuma marasa lafiya na Celiac suna bukatar tabbatar da cewa abincin da ake amfani da su ba tare da yalwaci ba, yana samar da mafi kyawun adadin wannan muhimmin ma'adinai.

Ana amfani da Magnesium a cikin akalla 300 tsarin enzyme a jikin mutum, yana da mahimmanci ga samar da makamashi, haɓaka kashi, gwargwadon ƙwayar glucose, kira na sunadarin sunadarai da ƙwayoyin ƙwayoyin cuta da ƙwayoyin ƙwayoyin cuta na muscle, da jini, da jini, da yalwar hanci da kuma aikin rigakafi. Kamar yadda kake gani, kiyaye matakan magnesium lafiya yana da muhimmanci ga lafiyar lafiya!

Magnesium ana shawo kan kananan hanji. Mutanen da ke fama da cutar Celiac, musamman ma wadanda aka bincikar su bazai iya karbar isasshen magnesium ta hanyar abincin su ba saboda lalacewar salon salula.

Sau ɗaya a kan abinci masu cin abinci maras yisti wanda ke da hadari ga rashi na magnesium yana fuskantar wata matsala - gurasar da aka tanada da kuma kayan da aka yi amfani da shi a yawancin girke-girke marasa amfani da ruwan inabi ba su da ƙasa a magnesium saboda an cire ma'adinai da albarkatun ma'adinai. Saboda haka, don hana raunin wannan ma'adinai mai mahimmanci, yana da muhimmanci don ƙara abinci mai girma a magnesium zuwa abincinka.

Labarun labarai - akwai kyawawan abinci marar yalwar abinci, ciki har da hatsi waɗanda suke da girma a magnesium, ciki har da buckwheat-free , oatmeal, da gero. Abincin abinci mai gina jiki kamar ciki, alayyafo, dankali, ayaba da almonds sune magunguna masu kyau na magnesium.

Yi amfani da jerin jerin kayan abinci na magnesium da magnesium-wadataccen kyauta marasa amfani don tabbatar da cewa kuna samun cikakkun magnesium a cikin abincin ku marar amfani!

Abincin da ke cikin Magnesium:

• 1/2 kofin buckwheat dukan groat gari - 150 milligrams
• 1/2 kofin gurasar maras yalwa - 138 milligrams
• 3 oganci na halibut - 90 milligrams
• 1 ounce na alkama na busassun bushe - 80 milligrams
• 1/2 kofin dafa shi alayyafo - 75 milligrams
• 1 matsakaici gasa dankalin turawa da fata - 50 milligrams
• 1/2 kofin dafa shi gero - 50 milligrams
• 1/2 kofin dafa shi fata-fata ido - 45 milligrams
• 8 ociji madara madara madara yogurt - 45 milligrams
• 1 matsakaici banana - game da milligrams 30

Magnesium-Rich Gluten-Free Recipes:

• Gluten-Free Buckwheat Crepes
• Buckwheat Mini Loaf Gurasa
• Fast and Creamy Gudu Gluten-Free Oatmeal
• Gluten-Free Halibut Shrimp Ceviche
• Gumar-Free Spinach Quiche
• Yadda za a yi Al'ummar Almond Gurasa
• Gluten-Free Amaretti Kukis
• Gumuten-Free Potato Recipes
• Gladar-Free Bean da Salatin Salatin tare da Peas
• 10 Recipes na hatsi na Gluten-Free
• Gluten-Free Banana Bread

RDAs na Magnesium

• Jariri ... watanni 0-6 ... 30 mg / rana (AI)
• Jariri ... watanni 7-12 ... 75 MG / rana (AI)
• Yara ... 1-3 shekaru ... 80 MG / rana
• Yara ... 4-8 shekaru ... 130 MG / rana
• Yara ... shekaru 9-13 ... 240 MG / rana
• Matasa ... shekaru 14-18 ... Mata 410 MG / rana ... Mata 360 MG / rana
• Matasa ... 19-30 ... Maza ... 400 MG / rana ... Mata ... 310 MG / rana
• Manya ... 31 da kuma mazan ... Mata ... 420 MG / rana ... Mata 320 MG / rana

• Tashin ciki ... 18 da matasa ... 400 MG / rana
• Tashin ciki ... 19-30 ... 350 MG / rana
• Tashin ciki ... 31 da kuma tsofaffi ... 360 MG / rana
• Taimakon abinci ... 18 da ƙarami ... 360 MG / rana
• Taimakon abinci ... 19-30 ... 310 MG / rana
• Taimakon abinci ... 13 da kuma tsofaffi ... 320 MG / rana

AI = isa mai kyau
mg = milligrams

USDA Standard Reference Release 24 - Buckwheat All Cigar Fure

USDA Standard Reference Release 24 - Oats