Mmene mungapewere kuchepa kwa magnesiamu pa zakudya zopanda thanzi
Malinga ndi bungwe la National Institute of Health, "Anthu omwe ali ndi matenda osapatsirana monga Crohn's disease, kugwilitsika bwino kwa matenda a gluten, opaleshoni ya m'mimba, ndi opaleshoni ya m'mimba amatha kutaya magnesium kudzera m'mimba yotsekula ndi malabsorption." Odwala matenda a shuga, zidakwa ndi okalamba ali ndi chiopsezo chowonjezereka chosowa kwa magnesium.
Izi zikutanthauza kuti anthu omwe ali ndi matenda a Celiac komanso osadziwika a gluten, amafunika kuonetsetsa kuti chakudya chawo cha gluteni chimakhala ndi mchere wokwanira kwambiri.
Magnesium imagwiritsidwa ntchito m'thupi la thupi laumunthu pafupifupi 300, ndikofunikira kwa mphamvu ya metabolism, fupa la mineralization, shuga ya shuga, kaphatikizidwe ka mapuloteni ndi mafuta ndi zowonongeka pamagazi, kutsekemera kwa magazi, kuthamanga kwa magazi, kuthamanga kwa dzino komanso chitetezo cha mthupi. Monga momwe mukuonera, kukhala ndi magetsi amtundu wathanzi n'kofunika kwambiri kuti mukhale ndi thanzi labwino!
Magesizi amalowa m'matumbo aang'ono. Anthu omwe ali ndi matenda a Celiac, makamaka omwe amapezeka kuti sangathe kupeza mphamvu ya magnesiamu kudzera mu zakudya zawo chifukwa cha kupweteka m'mimba kwa m'mimba.
Nthaŵi ina pa zakudya zopanda thanzi omwe ali pangozi ya kuperewera kwa magnesiamu amakumana ndi chotsutsa china - mbewu zopangidwira ndi zowonongeka zomwe zimagwiritsidwa ntchito m'maphikidwe ambirimbiri a gluten ndi mankhwalawa ndi otsika kwambiri mu magnesiamu chifukwa nthambi yachitsulo ndi nyongolosi zachotsedwa. Choncho, kuteteza kuchepa kwa mchere wofunika kwambiri, ndikofunikira kuwonjezera zakudya zamtundu wa magnesium.
Zogulitsa - pali zakudya zambiri zopatsa thanzi, kuphatikizapo mbewu zomwe zimakhala ndi magnesium, kuphatikizapo buckwheat ya gluten , oatmeal, ndi mapira. Zakudya zopatsa thanzi kuphatikizapo halibut, sipinachi, mbatata, nthochi ndi amondi amakhalanso amphamvu kwambiri.
Gwiritsani ntchito mndandanda wa zakudya zamagetsi zowonjezera magetsi ndi magnesium-rich riches gluten kuti mutsimikizire kuti muli ndi magnesium yokwanira mu zakudya zanu zopanda chakudya.
Zakudya Zakamwamba mu Magnesium:
- 1/2 chikho buckwheat ufa wokwanira - 150 milligrams
- 1/2 chikho cha gluten -madola 138
- 3 ounces of halibut - 90 milligrams
- Mafuta amodzi a amondi owomedwa - 80 milligrams
- 1/2 chikho chophika sipinachi - 75 milligrams
- 1 mbatata yophika ndi khungu - 50 milligrams
- 1/2 chikho chophika mapira - 50 milligrams
- 1/2 chikho chophika nandolo zakuda - milimita 45
- Mafuta asanu ndi atatu a yogamu mkaka wa mkaka - mamiligalamu 45
- Nkhumba yaying'ono - pafupifupi mamiligalamu 30
Maphikidwe a Free Magnesium-Rich Gluten:
- Zokoma za Buckwheat za Gluten
- Zakkwheat Mkate Wopereka Mkate
- Mwamsanga ndi Wowonongeka Overnight Gluten-Free Oatmeal
- Shrimp Ceviche ya Gluten
- Sipinachi ya Free Gluten Quiche
- Momwe Mungapangire Kudya Kwam'madzi Kowonongeka Kwatsopano
- Amaretti Cookies Opanda Gluten
- Kusonkhanitsa Maphikidwe a Mbatata a Gluten
- Nyemba Zosamba za Gluten ndi Mbewu Yambewu ndi Zophika Blackeyed
- Maphikidwe Opanda Mafuta a Gluten
- Mkate Wotsamba wa Gluten
RDAs za Magnesium
- Makanda ... miyezi 0-6 ... 30 mg / tsiku (AI)
- Makanda ... miyezi 7-12 ... 75 mg / tsiku (AI)
- Ana ... zaka 1-3 ... 80 mg / tsiku
- Ana ... zaka 4-8 ... 130 mg / tsiku
- Ana ... zaka 9-13 ... 240 mg / tsiku
- Achinyamata ... zaka 14-18 ... Amuna 410 mg / tsiku ... Amuna 360 mg / tsiku
- Akuluakulu ... 19-30 ... Amuna ... 400 mg / tsiku ... Akazi ... 310 mg / tsiku
- Akuluakulu ... 31 ndi oposa ... Amuna ... 420 mg / tsiku ... Amayi 320 mg / tsiku
- Mimba ... 18 ndi wamng'ono ... 400 mg / tsiku
- Mimba ... 19-30 ... 350 mg / tsiku
- Mimba ... 31 ndi zaka ... 360 mg / tsiku
- Kuyamwitsa ... 18 ndi wamng'ono ... 360 mg / tsiku
- Kusamwitsa ... 19-30 ... 310 mg / tsiku
- Kuyamwitsa ... 13 ndi zaka ... 320 mg / tsiku
AI = kudya kokwanira
mg = milligrams
USDA Standard Reference Release 24 - Buckwheat Yonse Groat Flour
USDA Standard Reference Release 24 - Oats