{"id":2212,"date":"2015-10-15T00:00:00","date_gmt":"2015-10-15T00:00:00","guid":{"rendered":"http:\/\/quiropractica1.iamacookie.com\/?p=2212"},"modified":"2015-10-15T00:00:00","modified_gmt":"2015-10-15T00:00:00","slug":"alimentos-ricos-en-magnesio","status":"publish","type":"post","link":"https:\/\/quiropractica1.com\/en\/alimentos-ricos-en-magnesio\/","title":{"rendered":"Foods Rich in Magnesium to Improve Your Health"},"content":{"rendered":"<div class=\"vgblk-rw-wrapper limit-wrapper\">\n<p>El magnesio es fundamental para tu salud natural y bienestar. Aprende cu\u00e1les son los alimentos ricos en magnesio que pueden ayudarte a mantener un estilo de vida saludable.<\/p>\n<h3 style=\"text-align: center;\"><strong>El magnesio indispensable para tu Bienestar<\/strong><\/h3>\n<p style=\"text-align: justify;\">De todos los nutrientes de su cuerpo, el magnesio es uno de los m\u00e1s importantes. Este mineral ayuda a mantener estable la presi\u00f3n sangu\u00ednea. Este mineral es esencial para regular el az\u00facar en la sangre. Alrededor de 300 enzimas de su cuerpo dependen del aporte de magnesio.<\/p>\n<p>Sus <strong>m\u00fasculos lo necesitan para funcionar<\/strong> y sus <strong>nervios lo necesitan para enviar sus impulsos el\u00e9ctricos<\/strong>. Su cuerpo no puede construir <strong>masa \u00f3sea<\/strong> ni <strong>absorber calcio<\/strong> sin el magnesio. Y sin este mineral, usted se sentir\u00e1 cansado y sin energ\u00eda.<\/p>\n<h3 style=\"text-align: center;\">\u00bfQue demuestran los estudios?<\/h3>\n<p style=\"text-align: justify;\">Varios estudios cient\u00edficos han probado que cuando los\u00a0 niveles de magnesio se incrementan en la dieta de<strong> diab\u00e9ticos<\/strong>, hay <strong>una buena regulaci\u00f3n del az\u00facar en la sangre<\/strong>. La gente con presi\u00f3n sangu\u00ednea alta que toma suplementos de magnesio, a menudo se <strong>le regula la presi\u00f3n<\/strong> gracias a ese aporte extra de magnesio. Y aquellas personas que tienen <strong>sordera<\/strong> pueden recuperar parte de su escucha cuando hay un aporte de cantidades de\u00a0 magnesio que podr\u00edan considerarse normal.<\/p>\n<h3 style=\"text-align: center;\">\u00bfD\u00f3nde puedo encontrar magnesio?<\/h3>\n<p style=\"text-align: justify;\">Teniendo en cuenta toda esta informaci\u00f3n, es importante empezar a asegurarnos de que en la dieta diaria hay un aporte lo suficientemente alto de magnesio en los alimentos. Por lo general<strong> las nueces<\/strong> tienen un aporte alto en magnesio y tambi\u00e9n las espinacas y acelgas.<\/p>\n<p>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\u00a0 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 <strong>es de <a href=\"http:\/\/www.doctoroz.com\/article\/daily-dose-magnesium?page=1\" target=\"_blank\" rel=\"noopener\" name=\"\">400 mg para hombres <\/a>y 320 mg para mujeres<\/strong>. <strong>Sin embargo si tiene presi\u00f3n sangu\u00ednea alta, diabetes, p\u00e9rdida de o\u00eddo,\u00a0 o est\u00e1 embarazada\/ madre lactante, entonces usted necesita un aporte mayor a la recomendada (RDA) en este art\u00edculo<\/strong>.<\/p>\n<h3 style=\"text-align: center;\">\u00bfAhora como lo puede implementar?<\/h3>\n<h3 style=\"text-align: center;\"><strong>El magnesio deber\u00eda ser uno de los nutrientes m\u00e1s importantes<\/strong> en su dieta diaria y, seguramente, es muy recomendable que intente comer los alimentos adecuados para conseguir su dosis diaria.\u00a0 Seguidamente encontrar\u00e1 unas de las combinaciones de alimentos por las que podr\u00e1 conseguir los 400 mg. de magnesio por d\u00eda. Y recuerde que adem\u00e1s de estas sugerencias que seguidamente detallamos, debe ampliar la variedad de alimentos en su dieta diaria.<\/h3>\n<p>2 Menus diarios para aumentar su magnesio<\/p>\n<h4 style=\"text-align: center;\">1\u00ba<br \/>\n200 g de arroz integral = 43 mg<br \/>\n200 g de alubias negras = 62 mg<br \/>\n300\u00a0 g de espinacas cocinadas = 87 mg<br \/>\n38,35\u00a0 g de almendras tostadas troceadas = 80 mg<br \/>\n1 pl\u00e1tano o banana mediana = 32 mg<br \/>\n150 g de quinoa = 59 mg<br \/>\n200 g (1) yogurt natural desnatado\u00a0 =\u00a0 47mg<\/h4>\n<p>Total 410 mg de magnesio<\/p>\n<h4 style=\"text-align: center;\">2\u00ba<\/h4>\n<h4 style=\"text-align: center;\">\u00a0\u00a0\u00a0 90 g de salvado de avena = 44mg<br \/>\n25 g( 1 cucharada) de melaza o miel de ca\u00f1a = 48 mg<br \/>\n38,35 g de nueces\u00a0 negras troceadas = 45 mg<br \/>\n200 g yogurt natural desnatado = 47 mg<br \/>\n110 g de guisantes cocinados = 62 mg<br \/>\n1 pl\u00e1tano o banana mediana = 32 mg<br \/>\n60 g mantequilla de cacahuete = 49 mg<br \/>\n300 g de acelgas cocinadas = 75 mg<\/h4>\n<p>Total\u00a0 402 mg de magnesio<\/p><\/div>\n<p><!-- .vgblk-rw-wrapper --><\/p>","protected":false},"excerpt":{"rendered":"<p>El magnesio es fundamental para tu salud natural y bienestar. Aprende cu\u00e1les son los alimentos ricos en magnesio que pueden ayudarte a mantener un estilo de vida saludable. El magnesio indispensable para tu Bienestar De todos los nutrientes de su cuerpo, el magnesio es uno de los m\u00e1s importantes. Este mineral ayuda a mantener estable&#8230;<\/p>","protected":false},"author":3,"featured_media":3124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[875],"tags":[929,887],"class_list":["post-2212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-cansancio","tag-magnesio"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentos Ricos en Magnesio para Mejorar tu Salud | Matar\u00f3<\/title>\n<meta name=\"description\" content=\"alimentos Ricos en Magnesio para Mejorar tu Salud - Informaci\u00f3n del Centre Chiropractic Matar\u00f3. Dr. Marc Bony, DC, quiropr\u00e1ctico titulado. 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