Izvo zvina zvakakosha zvinovaka muviri kuti uwane magnesium?

chokoreti yakasviba

Chokoreti yakasviba ine huwandu hwakawanda hwe magnesium.

avocado

Imwe yepakati avocado ine 58 mg ye magnesium, inova 15% yemutengo unokurudzirwa wezuva nezuva.

nzungu

Nzungu dzine magnesium yakawanda,kunyanya maalmonds,cashew neBrazil nuts.Kumwe kudyiwa kwecashew(28 gramu) kune 82 mg yemagnesium,kana 20% yezvinokurudzirwa zuva nezuva.Nzungu zhinji dzakapfumawo mufiber uye monounsaturated fats.

nyemba

Mhuri yema legume inonzi chikafu chine zvakawanda zvinovaka muviri zvinosanganisira magnesium.Mukombe webhinzi nhema semuenzaniso unopa 120 mg yemagnesium inoenzana ne30% yezvinokurudzirwa zuva nezuva.Malegumes ane iron yakawanda, potassium. , uye itsime reprotein kune Kune vanodya miriwo.

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