Pehea e pale aku ai i ka nele ma magnesium ma kahi pāʻani gluten-free
Wahi a nā National Institutes of Health, "ʻO nā kānaka me nā pilikia palpsorptive lōʻihi e like me ka maʻi o Crohn, ka hoʻopiʻi'āpili pāhili, ka'ākau o ka'āpana, a me ke kahakahaʻana o ka'ōpū e nalowale ka magnesium ma ka maʻi paʻi a me ka maʻi momona." ʻO ka maʻi maʻamau, nā waiʻona a me nā meaʻelemakule kekahi piʻi nui no ka nele i ka magnnesium.
ʻO kēia keʻano o ka poʻe me Celiac ka maʻi a me ka noʻonoʻo Celiac gluten e pono e hōʻoia i kā lākou mau pāʻani liʻiliʻiʻole e hāʻawi i kahi nui kūpono o kēia mineralʻoi aku.
Hoʻohanaʻia ka magnesium i nāʻano enzyme 300 ma ke kino o ke kanaka, he mea nui ia i ka hoʻohuhuʻana i ka ikehu, ka mineralization o ka iwi, ka lāʻau metabolism, ka inoa o nā protein a me nā momona a me nā hoʻohaiki olakino olakino, ka huki koko, ka lolo koko, ka limu niho, a me ka hana piliʻole. E like me kāu eʻike ai,ʻo ka mālamaʻana i nā kino magnesium maikaʻi he mea nui ia i ke olakino maikaʻi!
Hoʻohemoʻia ka magnesium ma o nā pūpū liʻiliʻi. ʻO nā kānaka me ka maʻi Celiac,ʻo ka mea iʻikeʻia i kēlā me kēia mea hikiʻole i ka poʻe iʻikeʻia ke hiki ke hoʻomohu i ka magnesium maikaʻi ma o kā lākouʻaiʻana no kaʻinoʻino pūnaewele.
ʻO ka manawa ma luna o ka meaʻai pāʻaniʻole-ʻole ka hopena no ka paʻakikene kaʻole ka pahuhopu -ʻo ka palaoa a me nā mea momona i hoʻohanaʻia i loko o ka hoʻolālāʻole free gluten a me nā huahana i keʻano magnesium no ka mea, ua hoʻopauʻia ka pualā momona a me ke kolamu. No laila, no ka paleʻana i kahi hemahema o kēia mineral nui, he mea nui e hoʻohui i nā mea kiʻekiʻe i ka magnesium i kāuʻai.
ʻO ka nūhou waiwai - he nui nā meaʻaiʻono lamaʻole, e like me nā'ā'ī i kiʻekiʻe i ka magnesium, e like me ka buckwheat free-free , oatmeal, a me ka millet. ʻO nā meaʻai kūpono e like me ka halihali, ka'ōniwi, kaʻuala, ka maiʻa a me nā'alemona, he puna maikaʻi loa nō hoʻi no ka magnesium.
E hoʻohana i ka papa inoa o nā kumu meaʻai o ka magnesium a me ka māmā me nā mea leʻaleʻa magnesium no kaʻike pono e loaʻa ana ka magnesium i ka meaʻaiʻole i kāuʻai!
Nā Meaʻai Loa ma ka Magnesium:
- 1/2 cup buckwheat whole groat flour - 150 milligrams
- 1/2 kīʻaha gluten-free oats - 138 milligrams
- 3'aene o ka halihali - 90 milligrams
- 1 'auneke o nā'alemona kuamoʻo maloʻo - 80 milligrams
- 1/2 kīʻaha pīpaʻi - 75 milligrams
- 1 kaʻaila me kaʻili - 50 miligrams
- 1/2 kīʻaha kuke - 50 milligrams
- 1/2 kīʻaha pīpīʻeleʻele - 45 milligrams
- 8 ounces ke kikoo wai uila - 45 milligrams
- 1ʻelima banana - e pili ana i 30 milligrams
Ka Recipes Maʻawai Magnesium-Rich Gluten-Free:
- ʻO Gluten-Free Buckwheat Crep
- ʻO ka palaoa Loa Loa Loa Loaa Loa Loa
- ʻO ka Gluten-Free Oatmeal mau wikiwiki a me ka nani
- Gluten-Free Halibut Shrimp Ceviche
- ʻO Gluten-Free Spinach Quiche
- Pehea e hana ai i kaʻAmonaʻAmona hou
- Kūkākūkā Kūkākūkā-Gluten-Free
- Koʻoʻo Gluten-Free Potato Recipes
- ʻO kaʻaila Salala a me ka Huaʻo Gluten-Grain me ka Peʻa
- 10 Hoʻomākaukau'iliana Gluten-Free
- ʻO Gluten-Free Pūʻai Bake
RDA no ka Magnesium
- Nā keiki hānai ... 0-6 mahina ... 30 mg / lā (AI)
- Nā keiki ... 7-12 mahina ... 75 mg / lā (AI)
- Nā keiki ... 1-3 makahiki ... 80 mg / lā
- Nā keiki ... 4-8 makahiki ... 130 mg / lā
- Nā keiki ... 9-13 makahiki ... 240 mg / lā
- ʻO nā mea'ōpio ... 14-18 makahiki ... Mahina 410 mg / lā ... Nā wāhine 360 mg / lā
- ʻO nā mākua ... 19-30 ... Males ... 400 mg / lā ... Nā wāhine ... 310 mg / lā
- ʻO nā mākua ... 31 a me nā makahiki ... Ma ... 420 mg / lā ... Nā wāhine 320 mg / lā
- ʻO ka hānauʻana ... 18 a me ka'ōpio ... 400 mg / lā
- ʻO ke keiki hānai ... 19-30 ... 350 mg / lā
- ʻO ka hānauʻana ... 31 a me nā makahiki ... 360 mg / lā
- Ka hānai hānai ... 18 a me ka'ōpio ... 360 mg / lā
- Ka hānai hānai ... 19-30 ... 310 mg / lā
- Ka hānai hānai ... 13 a me ka ... 320 mg / lā
AI = pono kūpono
mg = milligrams
USDA Standard Reference Release 24 - Hoʻokūʻau'Āina Kupa'Ola
USDA Standard Reference 24 -ʻOki