Magnésiamu katika vyakula (meza)

Jedwali hizi zinakubaliwa na wastani wa mahitaji ya kila siku ya magnesiamu ni sawa na 400 mg Safu wima "Asilimia ya mahitaji ya kila siku" inaonyesha ni asilimia ngapi ya gramu 100 za bidhaa hiyo inakidhi mahitaji ya kila siku ya binadamu ya magnesiamu

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VYAKULA VYA JUU KATIKA MAGNESIUM:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Ufuta	540 mg	135%
Ngano ya ngano	448 mg	112%
Mbegu za alizeti (mbegu za alizeti)	317 mg	79%
korosho	270 mg	68%
Buckwheat (nafaka)	258 mg	65%
Karanga za Pine	251 mg	63%
Unga wa Buckwheat	251 mg	63%
Oat bran	235 mg	59%
Lozi	234 mg	59%
Maharagwe ya soya (nafaka)	226 mg	57%
Buckwheat (unground)	200 mg	50%
Karanga	182 mg	46%
Halva ya alizeti	178 mg	45%
Mash	174 mg	44%
Mwani	170 mg	43%
Maziwa yamepunguzwa	160 mg	40%
hazelnuts	160 mg	40%
Buckwheat (mboga)	150 mg	38%
Shayiri (nafaka)	150 mg	38%
Maziwa kavu 15%	139 mg	35%
Shayiri (nafaka)	135 mg	34%
Chocolate	133 mg	33%
Caviar nyekundu caviar	129 mg	32%
Oat flakes "Hercules"	129 mg	32%
Chickpeas	126 mg	32%
pistachios	121 mg	30%
Walnut	120 mg	30%
Rye (nafaka)	120 mg	30%

Angalia orodha kamili ya bidhaa

Yaliyomo ya magnesiamu katika karanga na mbegu:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Karanga	182 mg	46%
Walnut	120 mg	30%
Acorn, kavu	82 mg	21%
Karanga za Pine	251 mg	63%
korosho	270 mg	68%
Ufuta	540 mg	135%
Lozi	234 mg	59%
Mbegu za alizeti (mbegu za alizeti)	317 mg	79%
pistachios	121 mg	30%
hazelnuts	160 mg	40%

Yaliyomo ya magnesiamu ya nafaka, bidhaa za nafaka na kunde:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Mbaazi (zilizohifadhiwa)	88 mg	22%
Mbaazi kijani kibichi (safi)	38 mg	10%
Buckwheat (nafaka)	258 mg	65%
Buckwheat (mboga)	150 mg	38%
Buckwheat (unground)	200 mg	50%
Kusaga mahindi	30 mg	8%
semolina	18 mg	5%
Vioo vya macho	116 mg	29%
Shayiri ya lulu	40 mg	10%
Ngano za ngano	60 mg	15%
Groats hulled mtama (polished)	83 mg	21%
Rice	50 mg	13%
Grey shayiri	50 mg	13%
Nafaka tamu	37 mg	9%
Macaroni kutoka unga wa daraja 1	45 mg	11%
Pasta kutoka unga V / s	76 mg	19%
Mash	174 mg	44%
Unga wa Buckwheat	251 mg	63%
Unga wa mahindi	30 mg	8%
Unga ya shayiri	110 mg	28%
Unga ya oat (shayiri)	111 mg	28%
Unga ya ngano ya daraja 1	44 mg	11%
Unga ya ngano darasa la 2	73 mg	18%
Unga	16 mg	4%
Ukuta wa Unga	94 mg	24%
Rye ya unga	60 mg	15%
Chakula cha unga wa Rye	75 mg	19%
Unga ya mbegu hupandwa	25 mg	6%
unga wa mchele	30 mg	8%
Chickpeas	126 mg	32%
Shayiri (nafaka)	135 mg	34%
Oat bran	235 mg	59%
Ngano ya ngano	448 mg	112%
Ngano (nafaka, aina laini)	108 mg	27%
Ngano (nafaka, daraja ngumu)	114 mg	29%
Mchele (nafaka)	116 mg	29%
Rye (nafaka)	120 mg	30%
Maharagwe ya soya (nafaka)	226 mg	57%
Maharagwe (nafaka)	103 mg	26%
Maharagwe (kunde)	26 mg	7%
Oat flakes "Hercules"	129 mg	32%
Dengu (nafaka)	80 mg	20%
Shayiri (nafaka)	150 mg	38%

Yaliyomo ya magnesiamu katika matunda na matunda:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
apricot	8 mg	2%
Avocado	29 mg	7%
Kumi na tano	14 mg	4%
Plum	21 mg	5%
Nanasi	11 mg	3%
Machungwa	13 mg	3%
Watermeloni	12 mg	3%
Banana	42 mg	11%
Cranberries	7 mg	2%
Zabibu	17 mg	4%
Cherry	26 mg	7%
blueberries	7 mg	2%
Grapefruit	10 mg	3%
Pear	12 mg	3%
Durian	30 mg	8%
Melon	13 mg	3%
BlackBerry	29 mg	7%
Jordgubbar	18 mg	5%
Tini safi	17 mg	4%
Kiwi	25 mg	6%
Cranberry	15 mg	4%
Gooseberry	9 mg	2%
Lemon	12 mg	3%
Raspberry	22 mg	6%
Mango	10 mg	3%
Mandarin	11 mg	3%
cloudberry	29 mg	7%
Nectarine	9 mg	2%
Bahari ya bahari	30 mg	8%
Papai	21 mg	5%
Peach	16 mg	4%
Matunda ya zabibu	6 mg	2%
Rowan nyekundu	33 mg	8%
aronia	14 mg	4%
unyevu	9 mg	2%
Currants nyeupe	9 mg	2%
Currants nyekundu	17 mg	4%
Currants nyeusi	31 mg	8%
feijoa	9 mg	2%
Persimmon	56 mg	14%
Cherry	24 mg	6%
blueberries	6 mg	2%
Briar	8 mg	2%
apples	9 mg	2%

Yaliyomo ya magnesiamu kwenye mboga na mimea:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Basil (kijani)	64 mg	16%
Mbilingani	9 mg	2%
Rutabaga	14 mg	4%
Tangawizi (mzizi)	43 mg	11%
zucchini	9 mg	2%
Kabeji	16 mg	4%
Brokoli	21 mg	5%
Brussels sprouts	40 mg	10%
Kohlrabi	30 mg	8%
Kabichi, nyekundu,	16 mg	4%
Kabeji	13 mg	3%
Kabichi za Savoy	9 mg	2%
Kolilili	17 mg	4%
Viazi	23 mg	6%
Cilantro (kijani)	26 mg	7%
Cress (wiki)	38 mg	10%
Majani ya Dandelion (wiki)	36 mg	9%
Vitunguu vya kijani (kalamu)	18 mg	5%
Leek	10 mg	3%
Kitunguu	14 mg	4%
Karoti	38 mg	10%
Mwani	170 mg	43%
Tango	14 mg	4%
Fern	34 mg	9%
Parsnip (mzizi)	22 mg	6%
Pilipili tamu (Kibulgaria)	7 mg	2%
Parsley (kijani)	85 mg	21%
Parsley (mzizi)	22 mg	6%
Nyanya (nyanya)	20 mg	5%
Rhubarb (wiki)	17 mg	4%
Radishes	13 mg	3%
Rangi nyeusi	22 mg	6%
Turnips	17 mg	4%
Lettuce (wiki)	40 mg	10%
Beets	22 mg	6%
Celery (kijani)	50 mg	13%
Celery (mzizi)	33 mg	8%
Asparagasi (kijani)	20 mg	5%
Artikete ya Yerusalemu	12 mg	3%
Malenge	14 mg	4%
Dill (wiki)	70 mg	18%
Horseradish (mzizi)	36 mg	9%
Vitunguu	30 mg	8%
Mchicha (wiki)	82 mg	21%
Chika (wiki)	85 mg	21%

Yaliyomo ya magnesiamu katika matunda yaliyokaushwa:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Peari imekauka	66 mg	17%
zabibu	42 mg	11%
Tini zilizokaushwa	59 mg	15%
Apricots kavu	105 mg	26%
Peach imekauka	92 mg	23%
Apricots	109 mg	27%
Tarehe	69 mg	17%
Punes	102 mg	26%
Maapuli yamekauka	30 mg	8%

Yaliyomo ya magnesiamu kwenye uyoga:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Uyoga wa Oyster	18 mg	5%
Tangawizi ya uyoga	8 mg	2%
Uyoga wa Morel	19 mg	5%
Uyoga mweupe	15 mg	4%
Uyoga mweupe, kavu	102 mg	26%
Uyoga wa Chanterelle	7 mg	2%
Uyoga uyoga	20 mg	5%
Uyoga boletus	15 mg	4%
Uyoga hupunguza uyoga	16 mg	4%
Uyoga Russula	11 mg	3%
Uyoga	15 mg	4%
Uyoga wa Shiitake	20 mg	5%

Yaliyomo ya magnesiamu katika nyama, samaki na dagaa:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Roach	25 mg	6%
Salmoni	30 mg	8%
Caviar nyekundu caviar	129 mg	32%
Pollock ROE	35 mg	9%
Punjepunje nyeusi ya Caviar	37 mg	9%
squid	90 mg	23%
Fungua	35 mg	9%
Chum	30 mg	8%
Sprat Baltiki	35 mg	9%
Sakafu ya Caspian	35 mg	9%
shrimp	50 mg	13%
Bream	30 mg	8%
Salmoni Atlantiki (lax)	25 mg	6%
Mussels	30 mg	8%
Pollock	55 mg	14%
capelin	30 mg	8%
Nyama (kondoo)	20 mg	5%
Nyama (nyama ya nyama)	22 mg	6%
Nyama (Uturuki)	19 mg	5%
Nyama (sungura)	25 mg	6%
Nyama (kuku)	18 mg	5%
Nyama (mafuta ya nguruwe)	20 mg	5%
Nyama (nyama ya nguruwe)	24 mg	6%
Nyama (kuku wa nyama)	19 mg	5%
Cod	40 mg	10%
Kikundi	60 mg	15%
Mto wa sangara	30 mg	8%
Sturgeon	75 mg	19%
Halibut	60 mg	15%
Ini ya nyama ya ng'ombe	18 mg	5%
Haddock	35 mg	9%
Ng'ombe ya figo	18 mg	5%
Mto wa saratani	25 mg	6%
Kamba	25 mg	6%
Herring	20 mg	5%
Hering mafuta	30 mg	8%
Herring konda	30 mg	8%
Hering srednebelaya	40 mg	10%
Makrill	50 mg	13%
kama	20 mg	5%
Makrill	40 mg	10%
sudaki	25 mg	6%
Cod	30 mg	8%
Jodari	30 mg	8%
Acne	30 mg	8%
Chaza	40 mg	10%
Nyuma	35 mg	9%
Pike	35 mg	9%

Yaliyomo ya magnesiamu katika bidhaa za maziwa:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Maziwa ya Acidophilus 1%	15 mg	4%
Acidophilus 3,2%	15 mg	4%
Acidophilus hadi 3.2% tamu	15 mg	4%
Acidophilus mafuta ya chini	15 mg	4%
Jibini (kutoka kwa maziwa ya ng'ombe)	24 mg	6%
Varenets ni 2.5%	16 mg	4%
Mtindi 1.5%	15 mg	4%
Matunda 1.5% ya matunda	13 mg	3%
Mtindi 3,2%	15 mg	4%
Mtindi 3,2% tamu	14 mg	4%
Mtindi 6%	14 mg	4%
Mtindi 6% tamu	14 mg	4%
1% mtindi	14 mg	4%
Kefir 2.5%	14 mg	4%
Kefir 3.2%	14 mg	4%
Kefir yenye mafuta kidogo	15 mg	4%
Koumiss (kutoka maziwa ya Mare)	25 mg	6%
Maziwa ya Mare yenye mafuta kidogo (kutoka maziwa ya ng'ombe)	14 mg	4%
Uzito wa curd ni mafuta 16.5%	23 mg	6%
Maziwa 1,5%	14 mg	4%
Maziwa 2,5%	14 mg	4%
Maziwa 3.2%	14 mg	4%
Maziwa 3,5%	14 mg	4%
Maziwa ya mbuzi	14 mg	4%
Maziwa yenye mafuta kidogo	15 mg	4%
Maziwa yaliyofupishwa na sukari 5%	34 mg	9%
Maziwa yaliyofupishwa na sukari 8,5%	34 mg	9%
Maziwa yaliyofupishwa na sukari yenye mafuta kidogo	34 mg	9%
Maziwa kavu 15%	139 mg	35%
Poda ya maziwa 25%	119 mg	30%
Maziwa yamepunguzwa	160 mg	40%
Ice cream	21 mg	5%
Sundae ya barafu	22 mg	6%
Buttermilk	18 mg	5%
Mtindi 1%	16 mg	4%
Mtindi 2.5% ya	16 mg	4%
Mtindi 3,2%	16 mg	4%
Mtindi wenye mafuta kidogo	15 mg	4%
Ryazhenka 1%	14 mg	4%
Ryazhenka 2,5%	14 mg	4%
Ryazhenka 4%	14 mg	4%
Maziwa ya kuchoma yaliyokaushwa 6%	14 mg	4%
Cream 10%	10 mg	3%
Cream 20%	8 mg	2%
Cream 25%	8 mg	2%
35% ya cream	7 mg	2%
Cream 8%	10 mg	3%
Cream iliyofupishwa na sukari 19%	36 mg	9%
Poda ya cream 42%	80 mg	20%
Cream cream 10%	10 mg	3%
Cream cream 15%	9 mg	2%
Cream cream 20%	8 mg	2%
Cream cream 25%	8 mg	2%
Cream cream 30%	7 mg	2%
Jibini "Adygeysky"	25 mg	6%
Jibini "Gollandskiy" 45%	55 mg	14%
Jibini "Camembert"	15 mg	4%
Jibini la Parmesan	44 mg	11%
Jibini "Poshehonsky" 45%	45 mg	11%
Jibini "Roquefort" 50%	40 mg	10%
Jibini "Kirusi" 50%	35 mg	9%
Jibini "Suluguni"	35 mg	9%
Jibini la Feta	19 mg	5%
Jibini Cheddar 50%	54 mg	14%
Jibini Uswisi 50%	45 mg	11%
Jibini la Gouda	29 mg	7%
Jibini la chini la mafuta	23 mg	6%
Jibini "Sausage"	30 mg	8%
Jibini "Kirusi"	33 mg	8%
Vipande vya glazed ya mafuta ya 27.7%	39 mg	10%
Jibini 11%	23 mg	6%
Jibini 18% (ujasiri)	23 mg	6%
Jibini 2%	24 mg	6%
siagi 4%	23 mg	6%
siagi 5%	23 mg	6%
Jibini la jumba 9% (ujasiri)	23 mg	6%
Kikurdi	24 mg	6%

Yaliyomo ya magnesiamu katika mayai na bidhaa za yai:

Jina la bidhaa	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Vitamini vya yai	9 mg	2%
Mayai ya yai	15 mg	4%
Poda ya yai	42 mg	11%
Yai ya kuku	12 mg	3%
Yai ya tombo	32 mg	8%

Yaliyomo ya magnesiamu katika milo tayari na confectionery:

Jina la sahani	Yaliyomo ya magnesiamu katika 100g	Asilimia ya mahitaji ya kila siku
Halva tahini-karanga	243 mg	61%
Halva ya alizeti	178 mg	45%
Chocolate	133 mg	33%
Pipi	99 mg	25%
Mkate wote wa ngano	82 mg	21%
Keki ya mlozi	73 mg	18%
Maziwa ya chokoleti	68 mg	17%
Uji wa Buckwheat (kutoka kwa nafaka, unground)	67 mg	17%
Sangara kuvuta sigara	66 mg	17%
Vidakuzi mlozi	64 mg	16%
Mkate na matawi	63 mg	16%
Sangara kukaanga	61 mg	15%
Mlozi wa keki	60 mg	15%
Bandika chokoleti	59 mg	15%
Burger ya beet	57 mg	14%
Lax ya rangi ya waridi (makopo)	56 mg	14%
Hering alivuta sigara	55 mg	14%
Mkate, nafaka	55 mg	14%
Sprats katika mafuta (makopo)	55 mg	14%
Sprats moto moto	51 mg	13%
Anchovy chumvi	51 mg	13%
Cod ini (chakula cha makopo)	50 mg	13%
Bandika la nyanya	50 mg	13%
Cod ilivuta sigara	50 mg	13%
Mkate Borodino	49 mg	12%
Mackerel ya kuvuta baridi	48 mg	12%
Ngano ya mkate (unga wa unga)	47 mg	12%
Mkate Kiukreni	47 mg	12%
Karoti za cutlets	46 mg	12%
Bream kavu	46 mg	12%
Uyoga kukaanga kwenye mafuta ya mboga	44 mg	11%
Bia ya kuvuta sigara	43 mg	11%
Mbaazi huchemshwa	42 mg	11%
Casserole karoti	42 mg	11%
Marshmallows katika chokoleti	41 mg	10%
Sangara iliyooka	41 mg	10%
Mackerel kukaanga	41 mg	10%
Mackerel kwenye mafuta (makopo)	40 mg	10%
Marmalade katika chokoleti	39 mg	10%
Nyasi tamu	38 mg	10%
Samaki wa samaki wa kukaanga	37 mg	9%
Vipuli na vitunguu	37 mg	9%
Sprat ya chumvi na vitunguu na siagi	36 mg	9%
Bun yenye kalori nyingi	34 mg	9%
Karoti zilizochemshwa	34 mg	9%
pancakes	33 mg	8%
Supu puree ya mchicha	33 mg	8%
Mkate wa makaa (unga daraja la 1)	33 mg	8%
Mkate wa ngano (unga daraja la 1)	33 mg	8%
Malenge pudding	32 mg	8%
Cutlets ya cod	32 mg	8%
Bream alivuta sigara	32 mg	8%
Cod kukaanga	31 mg	8%
Saratani mto umechemka	31 mg	8%
Sausage ya sausage	30 mg	8%
Vitunguu vya kukaanga	30 mg	8%
Keki za jibini za jibini la jumba lisilo la mafuta	30 mg	8%
Pike ya kuchemsha	30 mg	8%
Chumvi cha rangi ya waridi	29 mg	7%
Uji kutoka kwa oat flakes Hercules	29 mg	7%
oatmeal	29 mg	7%
Chum chumvi lax	29 mg	7%
Uyoga umeoka	28 mg	7%
Viazi zrazy	28 mg	7%
Beet saladi na jibini na vitunguu	28 mg	7%
Keki za jibini na karoti	28 mg	7%
Cod iliyooka	28 mg	7%
Supu na chika	28 mg	7%
Viazi vya kukaangwa	27 mg	7%
Sausage Brunswick	27 mg	7%
Punjepunje sausage	27 mg	7%
Ragout ya mboga	27 mg	7%
Paniki za viazi	26 mg	7%
Beets kuchemshwa	26 mg	7%
Cod kitoweo	26 mg	7%
pancakes	25 mg	6%
Soseji za uwindaji	25 mg	6%
Crackers na bran	25 mg	6%
Saladi ya figili	25 mg	6%
Saladi mpya ya nyanya na pilipili tamu	25 mg	6%
Cod kukaanga	25 mg	6%
Tuna katika mafuta (makopo)	25 mg	6%
Mkate Riga	25 mg	6%
Nafaka ya ngano	24 mg	6%
Keki za viazi	24 mg	6%
Patties kukaanga na kabichi	24 mg	6%
Cod imechemka	24 mg	6%
Casserole jibini la chini lenye mafuta	23 mg	6%
Casserole ya viazi	23 mg	6%
Carp kukaanga	23 mg	6%
Sausage ya Moskovskaya (kuvuta sigara)	23 mg	6%
Kabichi ya cutlets	23 mg	6%
Kikundi kimechemshwa	23 mg	6%
Herring na vitunguu	23 mg	6%
dumplings	22 mg	6%
Uyoga wa kukaanga na viazi	22 mg	6%
Viazi zilizochemshwa	22 mg	6%
Sausage	22 mg	6%
Mbaazi za kijani kibichi (chakula cha makopo)	21 mg	5%
Viazi zilizokaushwa na uyoga	21 mg	5%
Uji wa mtama	21 mg	5%
Sausage ya nyama ya ng'ombe (kupikwa)	21 mg	5%
Maziwa ya sausage	21 mg	5%
Kitoweo cha beet	21 mg	5%
Pike ya kuchemsha	21 mg	5%
Mboga iliyojaa	20 mg	5%
Kabichi ya Casserole	20 mg	5%
Cottage cheese casserole mchele	20 mg	5%
Kitoweo cha kabichi	20 mg	5%
Sausage ya nguruwe	20 mg	5%
Vidakuzi vya sukari	20 mg	5%
Vidakuzi vya sukari	20 mg	5%
Viazi zilizochujwa	20 mg	5%
Sausages	20 mg	5%