Sidee looga hortagaa yaraanta magnesium-ka ee ku jirta cuntada aan lahayn gluten-free
Sida laga soo xigtay Machadka Qaranka ee Caafimaadka, "Shaqsiyaadka qaba dhibaatooyinka malabsorka joogtada ah sida Crohn's disease, gluten xasaasiyad leh, enterpiate gobolka, iyo qalliinka mindhicirka ayaa laga yaabaa in lumiyo magnesium shubanka iyo malabsorption." Diabetics, khamriga iyo waayeelka ayaa sidoo kale halis dheeraad ah ugu jira yaraanta macaadiinta.
Tani waxay ka dhigan tahay in dadka qaba cudurka Celiac iyo dareenka aan cudurka lahayn ee Celiac gluten ay u baahan yihiin inay hubiyaan in cuntooyinkooda gluten la'aanta ah ay bixiyaan qiyaasta ugu wanaagsan ee macdantaas muhiimka ah.
Magnesium waxaa loo isticmaalaa ugu yaraan 300 hababka enzyme ee jirka bini-aadmiga, waxaa lagama maarmaan u ah tamar-dhaqameedka, macdanta lafaha, dheef-shiid kiimikaadka, gogol-xajinta borotiinka iyo dufanka iyo muruqyada caafimaadka qaba, xinjirta dhiigga, cadaadiska dhiigga, xayawaanka ilkaha iyo shaqada difaaca. Sida aad u aragto, ilaalinta heerarka magnesium caafimaad waa mid muhiim u ah caafimaadka wanaagsan!
Magnesium waxaa lagu nuugo mindhicirka yar. Dadka qaba cudurka Celiac, gaar ahaan kuwa la ogaado waxaa laga yaabaa in aysan awoodin inay u nuugaan xaddi ku filan oo magnesium ah iyada oo loo marayo cuntada ayada oo ay sabab u tahay dhaawac maskaxda ku dhaca.
Markaa dadka diidmo la'aanta ah ee halista ah ee khatarta weyn ee magnesium waxay wajihi karaan caqabadda kale - miro la miiray iyo dareere badan oo loo isticmaalo cuntooyinka badan ee gluten la'aanta ah iyo badeecaduhuna way hooseeyaan magnesium maxaa yeelay macdanta iyo tan jeermiska ayaa laga saaray. Sidaa darteed, si looga hortago maqnaanshaha macdantaas aadka muhiimka u ah, waxaa lagama maarmaan ah in lagu daro cuntooyinka sare ee magnesium in aad cunto.
Macluumaadka alaabada - waxaa jira cuntooyin badan oo lakabyo leh gluten la'aan ah, oo ay ku jiraan miro aad u sarreeya magnesium, oo ay ku jiraan bakeeriga aan lahayn gluten , oatmeal, iyo masago. Cuntooyinka nafaqada leh oo ay ku jiraan halibut, isbinaajka, baradhada, muuska iyo yicibta ayaa sidoo kale ah ilo heer sare ah magnesium.
Isticmaal liistada soo socota ee ilaha cuntada ee magnesium iyo cuntooyinka magnesium-ku-badan oo aan cunto lahayn si aad u hubiso in aad ka heli karto magnesium kugu filan oo ku jirta cuntada aan lahayn gluten-kaaga!
Cunto sarreeya ee Magnesium:
- 1/2 koob oo bur ah oo bur ah oo buuxa ah - 150 milligrams
- 1/2 koob oo qoyan oo aan lahayn gluten-free - 138 miligram
- 3 wiqiyadood oo halibut ah - 90 milligaraam
- 1 xabbo oo ah almondska qallalan qalalan - 80 milligrams
- 1/2 koob oo la kariyey isbinaajka - 75 millilam
- 1 baradho dhexdhexaad ah leh maqaar - 50 miligram
- 1/2 koob oo macaan la kariyey - 50 miligram
- 1/2 koob oo ah digir madow oo duban - 45 milligrams
- 8 wiqiyadood caano ciiran oo caano ah - 45 milligaraam
- 1 muuska dhexdhexaad ah - qiyaastii 30 milligaraam
Magnesium-Khaanad-Cunto-Guud-la'aan
- Bacriminta "Gluten-Free Buckwheat Crepes"
- Bacriminta Mini Loaf
- Hurdada iyo Creamy Hoos-u-Cabbiraad la'aanta "gluten-free"
- Halista Gluten-Free Halibut Shilin Ceviche
- Spinach-Spinach Quiche
- Sida Loo Helo Cunnad Cusub Cunto Cunto leh
- Gluten-Free Amaretti Cookies
- Uruurinta Cunto-Baradhada "Gluten-Free Potato"
- Gluten-Free Bean iyo Salad Corn oo leh Cad Cad ah
- 10 Cunto-Shiidan Gluten-Free
- Roodhiga Mooska "Gluten-Free Banana"
RDAs for Magnesium
- Dhallaanka ... 0-6 bilood ... 30 mg / maalintii (AI)
- Dhallaanka ... 7-12 bilood ... 75 mg / maalintii (AI)
- Carruurta ... 1-3 sano ... 80 mg / maalin
- Caruurta ... 4-8 sano ... 130 mg / maalin
- Carruurta ... 9-13 sano ... 240 mg / maalin
- Dhallinyarada ... 14-18 sano ... Dumarka 410 mg / maalin ... Dumarka 360 mg / maalin
- Dadka qaangaarka ah ... 19-30 ... Ragga ... 400 mg / maalin ... Dumarka ... 310 mg / maalintii
- Qaangaarka ... 31 iyo ka weyn ... Ragga ... 420 mg / maalin ... Dumarka 320 mg / maalin
- Uurka ... 18 iyo ka yar ... 400 mg / maalin
- Uurka ... 19-30 ... 350 mg / maalin
- Uurka ... 31 iyo ka weyn ... 360 mg / maalin
- Naasnuujinta ... 18 iyo ka yar ... 360 mg / maalin
- Naasnuujinta ... 19-30 ... 310mg / maalin
- Naas nuujinta ... 13 iyo ka weyn ... 320 mg / maalin
AI = qaadasho ku filan
mg = milligrams
USDA Heerka Tixraaca Heerka 24 - Kufsaar Daqiiqda Dufanka oo dhan
Sicirada Tixraaca Heerka USDA - 24