Magnésiamu katika vyakula (meza)

Yaliyomo

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

VYAKULA VYA JUU KATIKA MAGNESIUM:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Ufuta540 mg135%
Ngano ya ngano448 mg112%
Mbegu za alizeti (mbegu za alizeti)317 mg79%
korosho270 mg68%
Buckwheat (nafaka)258 mg65%
Karanga za Pine251 mg63%
Unga wa Buckwheat251 mg63%
Oat bran235 mg59%
Lozi234 mg59%
Maharagwe ya soya (nafaka)226 mg57%
Buckwheat (unground)200 mg50%
Karanga182 mg46%
Halva ya alizeti178 mg45%
Mash174 mg44%
Mwani170 mg43%
Maziwa yamepunguzwa160 mg40%
hazelnuts160 mg40%
Buckwheat (mboga)150 mg38%
Shayiri (nafaka)150 mg38%
Maziwa kavu 15%139 mg35%
Shayiri (nafaka)135 mg34%
Chocolate133 mg33%
Caviar nyekundu caviar129 mg32%
Oat flakes "Hercules"129 mg32%
Chickpeas126 mg32%
pistachios121 mg30%
Walnut120 mg30%
Rye (nafaka)120 mg30%

Angalia orodha kamili ya bidhaa

Poda ya maziwa 25%119 mg30%
Vioo vya macho116 mg29%
Mchele (nafaka)116 mg29%
Ngano (nafaka, daraja ngumu)114 mg29%
Unga ya oat (shayiri)111 mg28%
Unga ya shayiri110 mg28%
Apricots109 mg27%
Ngano (nafaka, aina laini)108 mg27%
Apricots kavu105 mg26%
Maharagwe (nafaka)103 mg26%
Uyoga mweupe, kavu102 mg26%
Punes102 mg26%
Pipi99 mg25%
Ukuta wa Unga94 mg24%
Peach imekauka92 mg23%
squid90 mg23%
Mbaazi (zilizohifadhiwa)88 mg22%
Parsley (kijani)85 mg21%
Chika (wiki)85 mg21%
Groats hulled mtama (polished)83 mg21%
Acorn, kavu82 mg21%
Mchicha (wiki)82 mg21%
Poda ya cream 42%80 mg20%
Dengu (nafaka)80 mg20%
Pasta kutoka unga V / s76 mg19%
Chakula cha unga wa Rye75 mg19%
Sturgeon75 mg19%
Unga ya ngano darasa la 273 mg18%
Dill (wiki)70 mg18%
Tarehe69 mg17%
Maziwa ya chokoleti68 mg17%
Peari imekauka66 mg17%
Basil (kijani)64 mg16%
Ngano za ngano60 mg15%
Rye ya unga60 mg15%
Kikundi60 mg15%
Halibut60 mg15%
Tini zilizokaushwa59 mg15%
Persimmon56 mg14%
Pollock55 mg14%
Jibini "Gollandskiy" 45%55 mg14%
Jibini Cheddar 50%54 mg14%
shrimp50 mg13%
Rice50 mg13%
Grey shayiri50 mg13%
Celery (kijani)50 mg13%
Makrill50 mg13%
Macaroni kutoka unga wa daraja 145 mg11%
Jibini "Poshehonsky" 45%45 mg11%
Jibini Uswisi 50%45 mg11%

Yaliyomo ya magnesiamu katika karanga na mbegu:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Karanga182 mg46%
Walnut120 mg30%
Acorn, kavu82 mg21%
Karanga za Pine251 mg63%
korosho270 mg68%
Ufuta540 mg135%
Lozi234 mg59%
Mbegu za alizeti (mbegu za alizeti)317 mg79%
pistachios121 mg30%
hazelnuts160 mg40%

The magnesium content of cereals, cereal products and pulses:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Mbaazi (zilizohifadhiwa)88 mg22%
Mbaazi kijani kibichi (safi)38 mg10%
Buckwheat (nafaka)258 mg65%
Buckwheat (mboga)150 mg38%
Buckwheat (unground)200 mg50%
Kusaga mahindi30 mg8%
semolina18 mg5%
Vioo vya macho116 mg29%
Shayiri ya lulu40 mg10%
Ngano za ngano60 mg15%
Groats hulled mtama (polished)83 mg21%
Rice50 mg13%
Grey shayiri50 mg13%
Nafaka tamu37 mg9%
Macaroni kutoka unga wa daraja 145 mg11%
Pasta kutoka unga V / s76 mg19%
Mash174 mg44%
Unga wa Buckwheat251 mg63%
Unga wa mahindi30 mg8%
Unga ya shayiri110 mg28%
Unga ya oat (shayiri)111 mg28%
Unga ya ngano ya daraja 144 mg11%
Unga ya ngano darasa la 273 mg18%
Unga16 mg4%
Ukuta wa Unga94 mg24%
Rye ya unga60 mg15%
Chakula cha unga wa Rye75 mg19%
Unga ya mbegu hupandwa25 mg6%
unga wa mchele30 mg8%
Chickpeas126 mg32%
Shayiri (nafaka)135 mg34%
Oat bran235 mg59%
Ngano ya ngano448 mg112%
Ngano (nafaka, aina laini)108 mg27%
Ngano (nafaka, daraja ngumu)114 mg29%
Mchele (nafaka)116 mg29%
Rye (nafaka)120 mg30%
Maharagwe ya soya (nafaka)226 mg57%
Maharagwe (nafaka)103 mg26%
Maharagwe (kunde)26 mg7%
Oat flakes "Hercules"129 mg32%
Dengu (nafaka)80 mg20%
Shayiri (nafaka)150 mg38%

Yaliyomo ya magnesiamu katika matunda na matunda:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
apricot8 mg2%
Avocado29 mg7%
Kumi na tano14 mg4%
Plum21 mg5%
Mananasi11 mg3%
Machungwa13 mg3%
Watermeloni12 mg3%
Banana42 mg11%
Cranberries7 mg2%
Zabibu17 mg4%
Cherry26 mg7%
blueberries7 mg2%
Grapefruit10 mg3%
Pear12 mg3%
Durian30 mg8%
Melon13 mg3%
BlackBerry29 mg7%
Jordgubbar18 mg5%
Tini safi17 mg4%
Kiwi25 mg6%
Cranberry15 mg4%
Gooseberry9 mg2%
Lemon12 mg3%
Raspberry22 mg6%
Mango10 mg3%
Mandarin11 mg3%
cloudberry29 mg7%
Nectarine9 mg2%
Bahari ya bahari30 mg8%
Papai21 mg5%
Peach16 mg4%
Matunda ya zabibu6 mg2%
Rowan nyekundu33 mg8%
aronia14 mg4%
unyevu9 mg2%
Currants nyeupe9 mg2%
Currants nyekundu17 mg4%
Currants nyeusi31 mg8%
feijoa9 mg2%
Persimmon56 mg14%
Cherry24 mg6%
blueberries6 mg2%
Briar8 mg2%
apples9 mg2%

Yaliyomo ya magnesiamu kwenye mboga na mimea:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Basil (kijani)64 mg16%
Mbilingani9 mg2%
Rutabaga14 mg4%
Tangawizi (mzizi)43 mg11%
zucchini9 mg2%
Kabeji16 mg4%
Brokoli21 mg5%
Brussels sprouts40 mg10%
Kohlrabi30 mg8%
Kabichi, nyekundu,16 mg4%
Kabeji13 mg3%
Kabichi za Savoy9 mg2%
Kolilili17 mg4%
Viazi23 mg6%
Cilantro (kijani)26 mg7%
Cress (wiki)38 mg10%
Majani ya Dandelion (wiki)36 mg9%
Vitunguu vya kijani (kalamu)18 mg5%
Leek10 mg3%
Kitunguu14 mg4%
Karoti38 mg10%
Mwani170 mg43%
Tango14 mg4%
Fern34 mg9%
Parsnip (mzizi)22 mg6%
Pilipili tamu (Kibulgaria)7 mg2%
Parsley (kijani)85 mg21%
Parsley (mzizi)22 mg6%
Nyanya (nyanya)20 mg5%
Rhubarb (wiki)17 mg4%
Radishes13 mg3%
Rangi nyeusi22 mg6%
Turnips17 mg4%
Lettuce (wiki)40 mg10%
Beets22 mg6%
Celery (kijani)50 mg13%
Celery (mzizi)33 mg8%
Asparagasi (kijani)20 mg5%
Artikete ya Yerusalemu12 mg3%
Malenge14 mg4%
Dill (wiki)70 mg18%
Horseradish (mzizi)36 mg9%
Vitunguu30 mg8%
Mchicha (wiki)82 mg21%
Chika (wiki)85 mg21%

Yaliyomo ya magnesiamu katika matunda yaliyokaushwa:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Peari imekauka66 mg17%
zabibu42 mg11%
Tini zilizokaushwa59 mg15%
Apricots kavu105 mg26%
Peach imekauka92 mg23%
Apricots109 mg27%
Tarehe69 mg17%
Punes102 mg26%
Maapuli yamekauka30 mg8%

Yaliyomo ya magnesiamu kwenye uyoga:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Uyoga wa Oyster18 mg5%
Tangawizi ya uyoga8 mg2%
Uyoga wa Morel19 mg5%
Uyoga mweupe15 mg4%
Uyoga mweupe, kavu102 mg26%
Uyoga wa Chanterelle7 mg2%
Uyoga uyoga20 mg5%
Uyoga boletus15 mg4%
Uyoga hupunguza uyoga16 mg4%
Uyoga Russula11 mg3%
Uyoga15 mg4%
Uyoga wa Shiitake20 mg5%

Yaliyomo ya magnesiamu katika nyama, samaki na dagaa:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Roach25 mg6%
Salmoni30 mg8%
Caviar nyekundu caviar129 mg32%
Pollock ROE35 mg9%
Punjepunje nyeusi ya Caviar37 mg9%
squid90 mg23%
Fungua35 mg9%
Chum30 mg8%
Sprat Baltiki35 mg9%
Sakafu ya Caspian35 mg9%
shrimp50 mg13%
Bream30 mg8%
Salmoni Atlantiki (lax)25 mg6%
Mussels30 mg8%
Pollock55 mg14%
Capelin30 mg8%
Nyama (kondoo)20 mg5%
Nyama (nyama ya nyama)22 mg6%
Nyama (Uturuki)19 mg5%
Nyama (sungura)25 mg6%
Nyama (kuku)18 mg5%
Nyama (mafuta ya nguruwe)20 mg5%
Nyama (nyama ya nguruwe)24 mg6%
Nyama (kuku wa nyama)19 mg5%
Cod40 mg10%
Kikundi60 mg15%
Mto wa sangara30 mg8%
Sturgeon75 mg19%
Halibut60 mg15%
Ini ya nyama ya ng'ombe18 mg5%
Haddock35 mg9%
Ng'ombe ya figo18 mg5%
Mto wa saratani25 mg6%
Kamba25 mg6%
Herring20 mg5%
Hering mafuta30 mg8%
Herring konda30 mg8%
Hering srednebelaya40 mg10%
Makrill50 mg13%
kama20 mg5%
Makrill40 mg10%
sudaki25 mg6%
Cod30 mg8%
Jodari30 mg8%
Acne30 mg8%
Chaza40 mg10%
Nyuma35 mg9%
Pike35 mg9%

The magnesium content in dairy products:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Maziwa ya Acidophilus 1%15 mg4%
Acidophilus 3,2%15 mg4%
Acidophilus hadi 3.2% tamu15 mg4%
Acidophilus mafuta ya chini15 mg4%
Jibini (kutoka kwa maziwa ya ng'ombe)24 mg6%
Varenets ni 2.5%16 mg4%
Mtindi 1.5%15 mg4%
Matunda 1.5% ya matunda13 mg3%
Mtindi 3,2%15 mg4%
Mtindi 3,2% tamu14 mg4%
Mtindi 6%14 mg4%
Mtindi 6% tamu14 mg4%
1% mtindi14 mg4%
Kefir 2.5%14 mg4%
Kefir 3.2%14 mg4%
Kefir yenye mafuta kidogo15 mg4%
Koumiss (kutoka maziwa ya Mare)25 mg6%
Maziwa ya Mare yenye mafuta kidogo (kutoka maziwa ya ng'ombe)14 mg4%
Uzito wa curd ni mafuta 16.5%23 mg6%
Maziwa 1,5%14 mg4%
Maziwa 2,5%14 mg4%
Maziwa 3.2%14 mg4%
Maziwa 3,5%14 mg4%
Maziwa ya mbuzi14 mg4%
Maziwa yenye mafuta kidogo15 mg4%
Maziwa yaliyofupishwa na sukari 5%34 mg9%
Maziwa yaliyofupishwa na sukari 8,5%34 mg9%
Maziwa yaliyofupishwa na sukari yenye mafuta kidogo34 mg9%
Maziwa kavu 15%139 mg35%
Poda ya maziwa 25%119 mg30%
Maziwa yamepunguzwa160 mg40%
Ice cream21 mg5%
Sundae ya barafu22 mg6%
Buttermilk18 mg5%
Mtindi 1%16 mg4%
Mtindi 2.5% ya16 mg4%
Mtindi 3,2%16 mg4%
Mtindi wenye mafuta kidogo15 mg4%
Ryazhenka 1%14 mg4%
Ryazhenka 2,5%14 mg4%
Ryazhenka 4%14 mg4%
Maziwa ya kuchoma yaliyokaushwa 6%14 mg4%
Cream 10%10 mg3%
Cream 20%8 mg2%
Cream 25%8 mg2%
35% ya cream7 mg2%
Cream 8%10 mg3%
Cream iliyofupishwa na sukari 19%36 mg9%
Poda ya cream 42%80 mg20%
Cream cream 10%10 mg3%
Cream cream 15%9 mg2%
Cream cream 20%8 mg2%
Cream cream 25%8 mg2%
Cream cream 30%7 mg2%
Jibini "Adygeysky"25 mg6%
Jibini "Gollandskiy" 45%55 mg14%
Jibini "Camembert"15 mg4%
Jibini la Parmesan44 mg11%
Jibini "Poshehonsky" 45%45 mg11%
Jibini "Roquefort" 50%40 mg10%
Jibini "Kirusi" 50%35 mg9%
Jibini "Suluguni"35 mg9%
Jibini la Feta19 mg5%
Jibini Cheddar 50%54 mg14%
Jibini Uswisi 50%45 mg11%
Jibini la Gouda29 mg7%
Jibini la chini la mafuta23 mg6%
Jibini "Sausage"30 mg8%
Jibini "Kirusi"33 mg8%
Vipande vya glazed ya mafuta ya 27.7%39 mg10%
Jibini 11%23 mg6%
Jibini 18% (ujasiri)23 mg6%
Jibini 2%24 mg6%
siagi 4%23 mg6%
siagi 5%23 mg6%
Jibini la jumba 9% (ujasiri)23 mg6%
Kikurdi24 mg6%

The magnesium content in eggs and egg products:

Bidhaa jinaYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Vitamini vya yai9 mg2%
Mayai ya yai15 mg4%
Poda ya yai42 mg11%
Yai ya kuku12 mg3%
Yai ya tombo32 mg8%

Yaliyomo ya magnesiamu katika milo tayari na confectionery:

Jina la sahaniYaliyomo ya magnesiamu katika 100gAsilimia ya mahitaji ya kila siku
Halva tahini-karanga243 mg61%
Halva ya alizeti178 mg45%
Chocolate133 mg33%
Pipi99 mg25%
Mkate wote wa ngano82 mg21%
Keki ya mlozi73 mg18%
Maziwa ya chokoleti68 mg17%
Uji wa Buckwheat (kutoka kwa nafaka, unground)67 mg17%
Sangara kuvuta sigara66 mg17%
Vidakuzi mlozi64 mg16%
Mkate na matawi63 mg16%
Sangara kukaanga61 mg15%
Mlozi wa keki60 mg15%
Bandika chokoleti59 mg15%
Burger ya beet57 mg14%
Lax ya rangi ya waridi (makopo)56 mg14%
Hering alivuta sigara55 mg14%
Mkate, nafaka55 mg14%
Sprats katika mafuta (makopo)55 mg14%
Sprats moto moto51 mg13%
Anchovy chumvi51 mg13%
Cod ini (chakula cha makopo)50 mg13%
Bandika la nyanya50 mg13%
Cod ilivuta sigara50 mg13%
Mkate Borodino49 mg12%
Mackerel ya kuvuta baridi48 mg12%
Ngano ya mkate (unga wa unga)47 mg12%
Mkate Kiukreni47 mg12%
Karoti za cutlets46 mg12%
Bream kavu46 mg12%
Uyoga kukaanga kwenye mafuta ya mboga44 mg11%
Bia ya kuvuta sigara43 mg11%
Mbaazi huchemshwa42 mg11%
Casserole karoti42 mg11%
Marshmallows katika chokoleti41 mg10%
Sangara iliyooka41 mg10%
Mackerel kukaanga41 mg10%
Mackerel kwenye mafuta (makopo)40 mg10%
Marmalade katika chokoleti39 mg10%
Nyasi tamu38 mg10%
Samaki wa samaki wa kukaanga37 mg9%
Vipuli na vitunguu37 mg9%
Sprat ya chumvi na vitunguu na siagi36 mg9%
Bun yenye kalori nyingi34 mg9%
Karoti zilizochemshwa34 mg9%
pancakes33 mg8%
Supu puree ya mchicha33 mg8%
Mkate wa makaa (unga daraja la 1)33 mg8%
Mkate wa ngano (unga daraja la 1)33 mg8%
Malenge pudding32 mg8%
Cutlets ya cod32 mg8%
Bream alivuta sigara32 mg8%
Cod kukaanga31 mg8%
Saratani mto umechemka31 mg8%
Sausage ya sausage30 mg8%
Vitunguu vya kukaanga30 mg8%
Keki za jibini za jibini la jumba lisilo la mafuta30 mg8%
Pike ya kuchemsha30 mg8%
Chumvi cha rangi ya waridi29 mg7%
Uji kutoka kwa oat flakes Hercules29 mg7%
oatmeal29 mg7%
Chum chumvi lax29 mg7%
Uyoga umeoka28 mg7%
Viazi zrazy28 mg7%
Beet saladi na jibini na vitunguu28 mg7%
Keki za jibini na karoti28 mg7%
Cod iliyooka28 mg7%
Supu na chika28 mg7%
Viazi vya kukaangwa27 mg7%
Sausage Brunswick27 mg7%
Punjepunje sausage27 mg7%
Ragout ya mboga27 mg7%
Paniki za viazi26 mg7%
Beets kuchemshwa26 mg7%
Cod kitoweo26 mg7%
pancakes25 mg6%
Soseji za uwindaji25 mg6%
Crackers na bran25 mg6%
Saladi ya figili25 mg6%
Saladi mpya ya nyanya na pilipili tamu25 mg6%
Cod kukaanga25 mg6%
Tuna katika mafuta (makopo)25 mg6%
Mkate Riga25 mg6%
Nafaka ya ngano24 mg6%
Keki za viazi24 mg6%
Patties kukaanga na kabichi24 mg6%
Cod imechemka24 mg6%
Casserole jibini la chini lenye mafuta23 mg6%
Casserole ya viazi23 mg6%
Carp kukaanga23 mg6%
Sausage ya Moskovskaya (kuvuta sigara)23 mg6%
Kabichi ya cutlets23 mg6%
Kikundi kimechemshwa23 mg6%
Herring na vitunguu23 mg6%
dumplings22 mg6%
Uyoga wa kukaanga na viazi22 mg6%
Viazi zilizochemshwa22 mg6%
Sausage22 mg6%
Mbaazi za kijani kibichi (chakula cha makopo)21 mg5%
Viazi zilizokaushwa na uyoga21 mg5%
Uji wa mtama21 mg5%
Sausage ya nyama ya ng'ombe (kupikwa)21 mg5%
Maziwa ya sausage21 mg5%
Kitoweo cha beet21 mg5%
Pike ya kuchemsha21 mg5%
Mboga iliyojaa20 mg5%
Kabichi ya Casserole20 mg5%
Cottage cheese casserole mchele20 mg5%
Kitoweo cha kabichi20 mg5%
Sausage ya nguruwe20 mg5%
Vidakuzi vya sukari20 mg5%
Vidakuzi vya sukari20 mg5%
Viazi zilizochujwa20 mg5%
Sausages20 mg5%

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