Indlela yokuvimbela ukulahlekelwa kwe-magnesium ekudleni okungenalutho kwe-gluten
Ngokusho kwamaNational Institutes of Health, "Abantu abanezinkinga ezingelapheki zokugula ezinjengeCrohn's disease, ukungenwa kwe-gluten ebucayi, ukungena kwesifunda, nokuhlinzwa kwamathumbu kungase kulahlekelwe i-magnesium ngokusebenzisa isifo sohudo kanye ne-malabsorption enamafutha." Abashukela ngesifo sikashukela, izidakamizwa kanye nabantu asebekhulile nabo bangengozini enkulu yokuntuleka kwe-magnesium.
Lokhu kusho ukuthi abantu abanesifo se-Celiac kanye no-non-Celiac ukuzwela ukuzwela kumele baqiniseke ukuthi ukudla kwabo okungenalutho kwe-gluten banikeza inani elifanele lalo maminerali ebaluleke kakhulu.
I-Magnesium isetshenziselwa izinhlelo okungenani ezingu-300 ze-enzyme emzimbeni womuntu, kubalulekile ekusebenzeni kwamandla kagesi, i-bone mineralization, i-glucose metabolism, ukuhlanganiswa kwamaprotheni kanye namafutha kanye nokuvinjelwa kwemisipha enempilo, ukugoqa igazi, ukucindezelwa kwegazi, ukuchithwa kwamazinyo nokusebenza komzimba. Njengoba ubona, ukulondoloza amazinga omzimba we-magnesium kubalulekile empilweni enhle!
I-Magnesium igxila emathunjini amancane. Abantu abanesifo se-Celiac, ikakhulukazi labo abatholakale bebona ukuthi bangakwazi ukuthola imithi ephakeme ye-magnesium ngokudla kwabo ngenxa yokulimala kwamathumbu emathunjini emathunjini.
Ngesinye isikhathi ekudleni okungenayo i-gluten abantu abasengozini yokuphelelwa amandla kwe-magnesium babhekene nesinye isithiyo - okusanhlamvu okuhlanjulisiwe nezintambo ezisetshenziselwa izindlela zokupheka ezingenamalusi eziningi kanye nemikhiqizo ziphansi kwe-magnesium ngenxa yokuthi amagatsha namagciwane acebile amaminerali asusiwe. Ngakho-ke, ukuvimbela ukungabi nalutho kwalesi sitshalo esibalulekile kakhulu, kubalulekile ukwengeza ukudla okuphezulu ku-magnesium ekudleni kwakho.
Izindaba zezimpahla - kunezinto eziningi zokudla okungenamnandi kwe-gluten, kufaka phakathi okusanhlamvu okuphezulu kwe-magnesium, kufaka phakathi ukukhishwa kwe-gluten-free , i-oatmeal, ne-millet. Ukudla okunomsoco okufaka i-halibut, isipinashi, amazambane, ubhanana nama-alimondi nakho kuyizinto ezinhle kakhulu ze-magnesium.
Sebenzisa uhlu olulandelayo lwemithombo yokudla ye-magnesium ne-magnesium-rich rich gluten-free zokupheka ukuze uqiniseke ukuthi uthola i-magnesium ngokwanele ekudleni kwakho okungenalo gluten!
Ukudla Okuphezulu ku-Magnesium:
- I-1/2 indebe yokudla ufulawa wonke we-groat - 150 milligrams
- I-1/2 indebe gluten-free oats - 138 milligrams
- Ama-ounces amathathu ase-halibut - ama-milligram angu-90
- I-ounce eyodwa yama-alimondi abomisiwe - ama-milligram angu-80
- 1/2 indebe isipinashi esiphekwe - ama-milligram angu-75
- 1 amazambane abhakabhaka aphakathi kwesikhumba - ama-milligram angu-50
- 1/2 indebe eliphekweyo - ama-milligram angu-50
- 1/2 indebe ephekwe ama-black eyed - ama-milligram angu-45
- Ama-ounces angu-8 ama-yogurt obisikidi - ama-milligram angu-45
- Ibhanana eliphakathi - cishe ama-milligram angu-30
Ukupheka Okukhululekile Kwe-Magnesium-Rich Gluten:
- Izidalwa ze-Buckwheat Free-Gluten
- I-Buckwheat Mini Mini Isinkwa Isinkwa
- I-Oatmeal Yama-Gluten-Free Oatmeal Okusheshayo NamaCream
- I-Gluten-Free ye-Halibut Shrimp Ceviche
- I-Sputch-Free Isipinashi se-Quiche
- Indlela Yokwenza Ukudla Okumnandi Kwama-almond Okumnandi
- Amakhukhi ama-Amaretti wama-Gluten
- Ukuqoqwa kwama-Potato Recipes
- I-Bean ne-Corner e-Gluten ne-Corn Corn nge-Blackeyed Peas
- I-Gluten-Free Millet Recipes
- I-Banana Isinkwa EsinamaGluten
RDAs for Magnesium
- Izinsana ... izinyanga ezingu-0-6 ... 30 mg / usuku (AI)
- Izinsana ... izinyanga ezingu-7-12 ... 75 mg / usuku (AI)
- Izingane ... iminyaka engu-1-3 ... 80 mg / usuku
- Izingane ... iminyaka engu-4-8 ... 130 mg / ngosuku
- Izingane ... iminyaka engu-9-13 ... 240 mg / ngosuku
- Izinsana ... iminyaka engu-14-18 ... Abesilisa abane-410 mg / ngosuku ... Abesifazane abangama-360 mg / ngosuku
- Abantu abadala ... 19-30 ... Abesilisa ... 400 mg / usuku ... Abesifazane ... 310 mg / ngosuku
- Abantu abadala ... 31 nangaphezulu ... Abesilisa ... 420 mg / ngosuku ... Abesifazane abangu-320 mg / ngosuku
- Ukukhulelwa ... 18 nokuncane ... 400 mg / usuku
- Ukukhulelwa ... 19-30 ... 350 mg / usuku
- Ukukhulelwa ... 31 nokudala ... 360 mg / usuku
- Ukuncelisa izibeletha ... 18 nokuncane ... 360 mg / usuku
- Ukondla ... 19-30 ... 310 mg / usuku
- Ukuncelisa isisu ... 13 nangaphezulu ... 320 mg / ngosuku
I-A = ukudla okuwanele
mg = milligrams
USDA Standard Reference Release 24 - Buckwheat Yonke Groat Flour
USDA Standard Reference Release 24 - Oats