Zvokudya zveGluten-Free uye Kushaya Magnesium

Maererano neNational Institutes of Health, "Vanhu vane zvirwere zvisingagumi zvinokonzera marabhakeni zvakadai seCrohn's disease, gluten sensitive enteropathy, regional enteritis, uye chirwere chemuviri chinogona kurasikirwa ne magnesium kuburikidza nehuturu uye mafuta maraborop." Vanorwara nechirwere cheshuga, vanodhakwa uye vakwegura vanewo mungozi yakakura yekushaya simba kwemagesium.

Izvi zvinoreva kuti vanhu vane chirwere cheCeliac uye vasina-Celiac gluten senzwivhisi vanoda kuve nechokwadi kuti kudya kwavo kusina-gluten kunopa mukana wakakwana weiyi anokosha wemaminerari.

Magnesium inoshandiswa mumasikiramu anenge 300 enzymes mumuviri womunhu, zvinokosha kumagetsi emasabolism, mafupa mineralization, glucose metabolism, kushandiswa kwemapurotini nemafuta uye hutano hwakanaka hutsika, kuvhara ropa, ropa, mazino emagetsi uye zvirwere zvemuviri. Sezvaunogona kuona, kuchengeta utano hwakanaka hwemagesium hunokosha hutano hwakanaka!

Magnesium inoputira mumatumbo maduku. Vanhu vane chirwere cheCeliac, kunyanya avo vanoongororwa chete vangave vasingakwanisi kuwana zvakakwana magesizi kuburikidza nekudya kwavo nekuda kwepachiviri chemuviri kukanganisa.

Pane imwe nguva pane kudya kwegutenji kune vanhu vari panjodzi yekushayikwa kwemagesium kunosangana neimwe chipingamupinyi - mbeu dzakanatswa uye zvigaro zvinoshandiswa mumvura yakawanda isina makero uye zvigadzirwa zvinoderera mu magnesium nokuti bran bran-rich rich and rive. Nokudaro, kudzivirira kushayikwa kweiyo inokosha yemaminerari, zvinokosha kuti uwedzere kudya kwakakura mu magnesium kune kudya kwako.

Nhumbi idzi - kune zvakawanda zvekunakidza zvokudya zvekudya, zvinosanganisira zviyo zvakakwirira mu magnesium, kusanganisira buckwheat-free-free , oatmeal, uye mapira. Zvokudya zvinovaka muviri zvinosanganisira halibut, sipinashi, mbatatisi, bhanana uye maarmond uyewo maitiro akanaka emagesi.

Shandisa mazita anotevera ezvokudya zvemagesi uye magnesium-rich rich gluten-free recipes kuti uve nechokwadi chokuti uri kuwana magnesium yakakwana mune zvokudya zvako zvisina gluten!

Zvokudya Zvakakwirira muMagnesium:

• 1/2 mukombe buckwheat yose yekucheka upfu - 150 milligrams
• 1/2 mukombe gluten-isina oats - 138 milligrams
• 3 ounces of halibut - 90 milligrams
• 1 ounce yeamamondi akaomeswa akaoma - 80 milligrams
• 1/2 mukombe yakabikwa sipinashi - 75 milligrams
• 1 miviri yakabikwa mbatata neganda - 50 milligrams
• 1/2 mukombe yakabikwa muto - 50 milligrams
• 1/2 kapu yakabika mapepa emasikati machena - 45 milligrams
• 8 ounces plain skim mukaka yogurt - 45 milligrams
• 1 bhanana yakasvibirira - anenge makirogiramu makumi matatu

Magnesium-Rich Gluten-Free Recipes:

• Gluten-Free Buckwheat Crepes
• Buckwheat Mini Loaf Bread
• Kurumidza uye Creamy Overnight Gluten-Free Oatmeal
• Gluten-Free Halibut Shrimp Ceviche
• Gluten-Free Sipinakia Quiche
• Nzira Yokuita Nayo Zvokudya Zvokudya zveAlmond Zvitsva
• AmaRotti-Free Amaretti Cookies
• Kuunganidzwa kweGututen-Pasina Mapapi Recipes
• Bhanani yeG Gluten-uye Chigadziko Saladi neBlackeyed Peas
• 10 Gluten-Free Millet Recipes
• Banana Bread Bread-Free

RDAs for Magnesium

• Vana vacheche ... mwedzi 0-6 ... 30 mg / zuva (AI)
• Vana vacheche ... mwedzi 7-12 ... 75 mg / zuva (AI)
• Vana ... 1-3 makore ... 80 mg / zuva
• Vana ... makore 4-8 ... 130 mg / zuva
• Vana ... makore 9-13 ... 240 mg / zuva
• Vana vaduku ... 14-18 makore ... Marume 410 mg / zuva ... Vakadzi 360 mg / zuva
• Vakuru ... 19-30 ... Marume ... 400 mg / zuva ... Vakadzi ... 310 mg / zuva
• Vakuru ... 31 uye vakuru ... Marume ... 420 mg / zuva ... Vakadzi 320 mg / zuva

• Kubata ... 18 uye vaduku ... 400 mg / zuva
• Kubata ... 19-30 ... 350 mg / zuva
• Kubata ... 31 nekure ... 360 mg / zuva
• Kuyamwisa ... 18 uye vaduku ... 360 mg / zuva
• Kuyamwisa ... 19-30 ... 310 mg / zuva
• Kuyamwisa ... 13 nekure ... 320 mg / zuva

AI = kudya kwakakwana
mg = milligrams

USDA Standard Reference Release 24 - Buckwheat Whole Groat Flour

USDA Standard Reference Release 24 - Oats