El Magnesio en tu comida, indispensable para tu bienestar
De todos los nutrientes de su cuerpo, el magnesio es uno de los más importantes. Este mineral ayuda a mantener estable la presión sanguínea. Este mineral es esencial para regular el azúcar en la sangre. Alrededor de 300 enzimas de su cuerpo dependen del aporte de magnesio. Sus músculos los necesitan para funcionar and their Nerves need it to send their electrical impulses. Your body cannot produce bone mass or absorb calcium without magnesium. And without this mineral, you'll feel tired and lacking in energy.
¿Qué demuestran los estudios?
Several scientific studies have shown that when magnesium levels are increased in the diet of diabetics, there is good blood sugar control. People with high blood pressure who take magnesium supplements often It regulates blood pressure thanks to that extra boost of magnesium. And people who have deafness They may regain some of their hearing when they receive magnesium supplements in amounts that could be considered normal.
¿Dónde puedo encontrar Magnesio?
Given all this information, it is important to start ensuring that our daily diet includes a sufficiently high intake of magnesium from food. Generally speaking, nuts tienen un aporte alto en magnesio y también las espinacas y acelgas. Incluso 200 g de alubias negras cocinadas junto con 200g de arroz integral proporcionan unos 100 mg de magnesio, lo cual es una 1/3 parte de las necesidades diaria de una mujer adulta o una 1/4 parte de las necesidades de un hombre adulto. La ingesta de dosis diaria recomendada ( RDA) para adultos is from 400 mg for men and 320 mg for women.
However, if you have high blood pressure, diabetes, hearing loss, or are pregnant or breastfeeding, then you need more than the recommended daily allowance (RDA) listed in this article.
Ahora, ¿Cómo lo puede implementar?
Magnesium should be one of the most important nutrients in your daily diet, and it’s certainly highly recommended that you try to eat the right foods to get your daily intake. Below are some food combinations that will help you get 400 mg of magnesium per day. And remember that in addition to the suggestions listed below, you should increase the variety of foods in your daily diet. Menus diarios para aumentar su magnesio 1.
- 200 g de arroz integral = 43 mg
- 200 g de alubias negras = 62 mg
- 300 g of cooked spinach = 87 mg
- 38.35 g of chopped toasted almonds = 80 mg
- 1 medium banana = 32 mg
- 150 g of quinoa = 59 mg
- 200 g (1) low-fat plain yogurt = 47 mg
Total 410 mg de magnesio 2nd
- 90 g of oat bran = 44 mg
- 25 g (1 tablespoon) of molasses or cane honey = 48 mg
- 38.35 g of chopped black walnuts = 45 mg
- 200 g low-fat plain yogurt = 47 mg
- 110 g of cooked peas = 62 mg
- 1 medium banana = 32 mg
- 60 g peanut butter = 49 mg
- 300 g of cooked Swiss chard = 75 mg
Total: 402 mg of magnesium
