Me ka nele o ka magniana, hoʻonuiʻia kekahiʻano maʻi i loko o kekahi kanaka. Hiki iā mākou keʻike i nā hōʻailona nui o ka hapa:
- hoʻonāukiuki i ka'ōnaeho kalapona;
- Ke kūlana kaumaha, me ka emiʻana o ka hoʻomauʻana o kaʻike a me ka hoʻomanaʻo, ka luhi wikiwiki, ka'ōwili, nā poʻo hina;
- nā mokumoku a me nā mākia;
- ka nele o kaʻona, kahe, ka luaʻiʻana, hoʻololi ke kāpili i ka pehu.
ʻO ka nui o ka pelena magnesium he mea nui loa ia, akā, ua laulāʻia ka emi ikiʻana o kona mea i loko o ke kino. ʻO ka hapanui i loko o kahi pōʻino, he wāhine hāpai a me nā wāhine i ka wā o ka post post, nā kūpuna, nā maʻi me ka paʻi pinepine a me ka luaʻiʻana. Aia pū i loko o nā meaʻai meaʻai i loko o laila, hiki iāʻoe ke hoʻopaʻa pono i ka māmā o kēlā me kēia lā, me ka hoʻonuiʻia o ka noi.
He aha nā meaʻai e loaʻa ka magnesium?
ʻO kahi nui o kēia māhele i loko o nā meaʻai kūpono a me nā mea kūʻaiʻole - ma buckwheat (200 mg i 100 100 huahana) a me ka millet (83 mg). Loaʻa ka nui o nā meaʻai e like me ka pī (103 mg), ka peas (88 mg), ka'ōnihi (82 mg), ke kepau (224 mg), ka wai maloʻo (119 mg), kehine halva (153 mg), nā kūmole (172 mg).Hiki ke hāʻawi i kahi koi i kēlā me kēia lā me ke kōkuaʻana i kaʻaila rye (46 mg) a me ka palaoa palaoa (33 mg), ka currantʻeleʻele (31 mg), ka palaoa (36 mg), ka lihi (50 mg), kārotti (38 mg), saladi (40 mg) ), chocolate (67 mau mg).
ʻO ka'ōpona he magnesium ka nui o 23 mg no 100 g huahana, kāpili keʻokeʻo - 16 mg, pīpī - 22 mg,'ōmato - 20 mg,'ōniʻomaʻomaʻo a me ka onion - 18 mg a me 14 mg.
ʻO kahi'āpana liʻiliʻi o ka waiwai i loko o nā'ōmole a me nā plums - hoʻokahi 9 mg wale nō 100 g hua.