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发布于:2020-3-5 09:09:46  访问:257 次 回复:0 篇
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Foods High In Magnesium? Not In Fast Food Restaurants
Getting enough magnesium is quite crucial for building good quality bone mass that isn`t brittle and subject to fractures. America diets often don`t include enough foods loaded with magnesium to satisfy the recommended daily allowance.
The U.S. Food and Nutrition Board with the Institute of Medicine recommends a nutritional allowance (RDA) for magnesium of 320 mg. for females and 420 mg for guys over the age of thirty. Better is recommended for ladies during pregnancy. Unfortunately, data in the 1999-2000 National Nutrition and health Examination Survey (NHANES) suggests that substantial numbers of adults in the United States fail to get recommended quantities of magnesium within their diets. The signs of magnesium deficiency are very general and may even easily be overlooked or misdiagnosed. Junk food meals and diets that have large amounts of processed goods rarely have enough foods loaded with magnesium that will provide the levels necessary for healthy bones.
FOODS Loaded with MAGNESIUM
So which foods should we include in an osteoporosis treatment or prevention diet? The usa Department of Agriculture (USDA) Food and Nutrition Center provides an excellent list of foods full of magnesium.
FISH (1 fillet)
Halibut (159 g) 170 mg.
Haddock (150g) 75 mg.
Flounder & Sole (127 g) 75 mg.
BEANS & LEGUMES (1 cup, canned)
White Beans: 134 mg.
Lima Beans: 101 mg.
Refried beans: 96 mg.
Lima beans: 94 mg.
Beans (pork & sweet sauce): 84 mg.
Kidney beans: 80 mg.
Lentils: 71 mg.
Chickpeas: 70 mg.
NUTS (1 oz, roasted)
Brazil Nuts (6-8 nuts) 107 mg.
Cashews (18 nuts) 77 mg.
Almonds (18 nuts) 76 mg.
VEGETABLES (1 Cup cooked)
Spinach 157 mg.
Beet Greens 98 mg.
CEREAL (1 Cup)
All-Bran Cereal (Kellogg): 218 mg.
Wheat flour: 166 mg.
Cornmeal, wholemeal yellow: 155 mg.
Oat bran (cooked): 88 mg.
Raison Bran (Kellogg): 77 mg.
While some of these foods are available within a traditional Mexican meal (refried beans and cornmeal) not many will be seen in a fast food restaurant. Fortunately, if our diet does not include foods high in magnesium, there are numerous calcium supplements which also include magnesium.
CALCIUM & MAGNESIUM SUPPLEMENTS
Since magnesium works closely with calcium, you should have an appropriate ratio of both minerals for them to be effective. A good rule of thumb is a 2:1 calcium-to-magnesium ratio. Magnesium side effects are rare except at very high intakes.
Magnesium supplements can be found in a variety of forms including magnesium oxide, magnesium gluconate, magnesium chloride and magnesium citrate. Magnesium hydroxide is utilized as an ingredient in many antacids and magnesium can also be found being a chelate. (Chelation combines the magnesium having an organic molecule to boost bioavailability- -the amount of magnesium that`s absorbed in the intestines and becomes available to your tissues and cells.)
Studies have shown that magnesium chloride and magnesium lactate hold the highest bioavailability. Enteric coating (the outer layer of a tablet or capsule which allows it to feed the stomach and be dissolved inside the small intestine) can decrease the bioavailability of a magnesium compound.
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