Manje ki gen anpil mayezyĆ²m gen ladan legim vĆØt, nwa, grenn, pwa, grenn antye, zaboka, yogout, bannann, fwi sĆØk, chokola nwa ak lĆ²t manje. Konsomasyon chak jou nan mayezyĆ²m se 400 mg. ManyezyĆ²m se byen vit vide soti nan kĆ² a pa kantite twĆ²p nan kalsyĆ²m oksidan (yo te jwenn nan, di, lĆØt) kĆ²m de a konpetisyon yo dwe absĆ²be pa kĆ² a. Gen anpil ti eleman tras sa a nan vyann lan.
Lis manje plant ki gen anpil mayezyĆ²m
1. Varech Kelp gen plis mayezyĆ²m pase nenpĆ²t lĆ²t legim oswa alg: 780 mg pou chak pĆ²syon. Anplis de sa, varech trĆØ rich nan yĆ²d, ki se benefisye pou sante pwostat. Alg sa a gen yon efĆØ netwayaj bĆØl bagay ak odĆØ tankou lanmĆØ a, kidonk varech ka itilize kĆ²m yon ranplasan pou pwason nan resĆØt vejetalyen ak vejetaryen. Kelp se moun rich nan sĆØl lanmĆØ natirĆØl, ki se sous ki pi abondan nan mayezyĆ²m li te ye. 2. AvwĆ n AvwĆ n yo rich nan mayezyĆ²m. Li se tou yon sous ekselan nan pwoteyin, fib, ak potasyĆ²m. 3. Almonds ak Cashews Almonds yo se youn nan varyete ki pi an sante nan nwa; li se yon sous pwoteyin, vitamin B6, potasyĆ²m ak mayezyĆ²m. Yon mwatye tas nwa gen apeprĆØ 136 mg, ki pi wo pase chou frize e menm epina. Cashews tou gen gwo kantite mayezyĆ²m - apeprĆØ menm jan ak nwa - osi byen ke vitamin B ak fĆØ. 4. Kakawo Kakawo gen plis mayezyĆ²m pase pifĆ² fwi ak legim. Kantite mayezyĆ²m nan kakawo varye de mak a mak. Anplis mayezyĆ²m, kakawo se moun rich nan fĆØ, zenk epi li gen yon gwo kantite fib. Li gen pwopriyete pwisan anti-enflamatwa. 5. Grenn Chanv, blan chia (panyĆ²l masyon), joumou, tounsĆ²l se pi bon sous mayezyĆ²m nan Peyi Wa ki nwa ak grenn. Yon vĆØ grenn joumou bay kĆ² a kantite lajan li bezwen, ak twa gwo kiyĆØ pwoteyin grenn chanv bay swasant pousan nan valĆØ chak jou. Blan chia ak grenn tounsĆ²l genyen apeprĆØ dis pousan nan valĆØ chak jou.
Kontni mayezyĆ²m nan manje
epina kri ManyezyĆ²m pou chak 100g - 79mg (20% DV);
1 tas kri (30g) - 24mg (6% DV);
1 tas kwit (180g) - 157mg (39% DV)
LĆ²t legim ki rich nan mayezyĆ²m
(% DV pou chak tas kwit): bĆØtrav bet (38%), chou frize (19%), NavĆØt (11%). Nwa ak grenn nan zukĆØini ak joumou ManyezyĆ²m pou chak 100g - 534mg (134% DV);
1/2 tas (59g) - 325mg (81% DV);
1 oz (28g) - 150mg (37% DV)
LĆ²t nwa ak grenn ki rich nan mayezyĆ²m:
(% DV pou chak mwatye tas kwit): Grenn wowoli (63%), nwa Brezil (63%), nwa (48%), kajou (44% DV), nwa Pine (43%), pistach (31%), pakan (17%), nwaye (16%). Pwa ak lantiy (pwa soya) ManyezyĆ²m pou chak 100g - 86mg (22% DV);
1 tas kwit (172g) - 148mg (37% DV) LĆ²t legum ki rich nan mayezyĆ²m (% DV pou chak tas kwit):
pwa blan (28%), pwa franse (25%), pwa vĆØt (23%), pwa komen (21%), chich (garbanzo) (20%), lantiy (18%).
grenn antye (diri mawon): ManyezyĆ²m pou chak 100g - 44mg (11% DV);
1 tas kwit (195g) - 86mg (21% DV) LĆ²t grenn antyerich nan mayezyĆ²m (% DV pou chak tas kwit):
kinoa (30%), pitimi (19%), boulgour (15%), Buckwheat (13%), diri sovaj (13%), pasta ble antye (11%), lĆ²j (9%), francha avwan (7%). .
Zaboka ManyezyĆ²m pou chak 100g - 29mg (7% DV);
1 zaboka (201g) - 58mg (15% DV);
1/2 tas pure (115g) - 33mg (9% DV) Anjeneral, yon zaboka mwayen gen 332 kalori, mwatye yon tas zaboka pi gen 184 kalori. Plain yogout ki gen anpil grĆØs ManyezyĆ²m pou chak 100g - 19mg (5% DV);
1 tas (245g) - 47mg (12% DV) bannann ManyezyĆ²m pou chak 100g - 27mg (7% DV);
1 mwayen (118g) - 32mg (8% DV);
1 tas (150g) - 41mg (10% DV)
sĆØk fig frans ManyezyĆ²m pou chak 100g - 68mg (17% DV);
1/2 tas (75) - 51mg (13% DV);
1 fig frans (8g) - 5mg (1% DV) LĆ²t fwi sĆØkrich nan mayezyĆ²m:
(% DV pou chak 1/2 tas): prun (11%), abriko (10%), dat (8%), rezen chĆØch (7%). Chokola nwa ManyezyĆ²m pou chak 100g - 327mg (82% DV);
1 moso (29g) - 95mg (24% DV);
1 tas chokola griye (132g) - 432mg (108% DV)