Gluten-Free Diets ma le Magnesium Talavaʻa

E tusa ai ma le National Institutes of Health, "O tagata taʻitoʻatasi e iai faʻafitauli masani e pei o Crohn, faʻamaʻi pipisi o le gasegase o le maʻi, o le gasegase o le atunuʻu, ma le togafiti o le iniseti e mafai ona aveesea le magnesium e ala i le manava ma le gasegase palasorption." O gasegase, ava malosi ma tagata matutua o loʻo i ai foi le tele o aʻafiaga e le maua ai le magnesium.

O lona uiga o tagata e maua i le Celiac faʻamaʻi ma le leai o le Celiac gluten senituri e tatau ona faʻamautinoa oa latou meaʻai e leai ni meaʻai e maua mai ai se aofaiga sili ona lelei o lenei minerale taua tele.

O le masesium e faʻaaoga i le itiiti ifo i le 300 enzyme systems i le tino o le tagata, e taua i le malosi o le gaosiga o le tino, galala o le ponaivi, glucose metabolism, le tuufaatasiga o palatini ma gaʻo ma vaʻaia o muscle soifua maloloina, totoina toto, toto toto, alo o le nifo ma le galuega puipuia. E pei ona mafai ona e vaʻaia, o le tausisia o le ola maloloina o le magnesium e taua mo le soifua maloloina lelei!

O le masnesium e faʻaaogaina e ala i tamai inumaga. O tagata e maua i le Celiac faʻamaʻi, ae maise lava i latou e na o le faʻamaonia e ono le mafai ona gauai le aofaiga o le magnesium e ala i a latou meaʻai ona o le faʻaogaina o le tino.

O le taimi lava e le taumafa ai tagata e leai se taumafataga o tagata e lamatia mo le pa'ū o le magnesium e feagai ma se isi faʻalavelave - o fatuga mama ma fualaau aina e faʻaaogaina i le tele o fualaʻau e leai ni fualaʻau ma oloa e maualalo i le magnesium ona o le minerale-tamaʻamea mauoa ma le germ ua aveesea. O le mea lea, ina ia taofia le le lava o lenei minerale taua, e taua le faaopoopo o meaai maualuga i le magnesium i lau meaʻai.

O tala o oloa - e tele naua meaʻai e leai ni meaʻai, e aofia ai fatulaʻau e maualuga i le magnesium, e aofia ai le paluga o le kuluten free , oatmeal, ma le millet. O mea taumafa lelei e aofia ai le folasia, meaʻai, pateta, faʻi ma almonds o ni punaoa lelei foi o le magnesium.

Faʻaaoga lisi o meaʻai o le magnesium ma le magnesium-maumaututu e leai ni fua e faʻamautinoa e maua ai le tele o le magnesium i lau meaʻai e leai ni meaʻai!

Meaʻai Maualuga i Magnesium:

• 1/2 ipu buckwheat uma falaoa falaoamata - 150 miligrams
• 1/2 ipu avoula-free oats - 138 milligrams
• 3 aunese o le tarole - 90 milligrams
• 1 aunese o alimati tunu mago - 80 milligrams
• 1/2 ipu kuka kuka - 75 milligrams
• 1 masini tao tao ma le paʻu - 50 milligrams
• 1/2 ipu kuka kuka - 50 milligrams
• 1/2 ipu kuka pipi-eyed - 45 milligrams
• 8 aunese susu susu susu susu - 45 milligrams
• 1 faʻi laʻau - e tusa ma le 30 milikalama

Faʻatauga a Gatnesium-Rich Gluten-Free:

• Gluten-Free Buckwheat Crepes
• Buckwheat Mini Loaf Bread
• Anapogi ma le Fiafia Gluten-Free Oatmeal
• Gluten-Free Halibut Shrimp Ceviche
• Gluten-Free Spinach Quiche
• Le Auala e Fai ai se Falemalaga Fou mo Fale Nofo
• Gluten-Free Amaretti Cookies
• Aoina o Gluten-Free Potato Recipes
• Gluuten-Free Bean ma le Corn Salad with Pebbarded Peas
• 10 Recipes Gluten-Free Millet Recipes
• Gluten-Free falaoa falaoa

RDA mo Magnesium

• Tamaiti ... 0-6 masina ... 30 mg / aso (AI)
• Tamaiti ... 7-12 masina ... 75 mg / aso (AI)
• Tamaiti ... 1-3 tausaga ... 80 mg / aso
• Tamaiti ... 4-8 tausaga ... 130 mg / aso
• Tamaiti ... 9-13 tausaga ... 240 mg / aso
• Tupulaga Talavou ... 14-18 tausaga ... Maʻa 410 mg / aso ... Tinaʻitaʻi 360 mg / aso
• Tagata matutua ... 19-30 ... Tagata ... 400 mg / aso ... Tinaʻitaʻi ... 310 mg / aso
• Tagata matutua ... 31 ma le matua ... Tagata ... 420 mg / aso ... Tina tamaitai 320 mg / aso

• O le maʻitaga ... 18 ma le laʻititi ... 400 mg / aso
• Tina fanau ... 19-30 ... 350 mg / aso
• Tina fanau ... 31 ma le matutua ... 360 mg / aso
• Fafagaina o le susu ... 18 ma le laʻititi ... 360 mg / aso
• Fafagaina o le susu ... 19-30 ... 310 mg / aso
• Fafagaina o le susu ... 13 ma le matua ... 320 mg / aso

AI = lelei atoatoa
mg = milligrams

USDA Standard Reference Release 24 - Buckwheat Whole Groat Flour

USDA Standard Reference Release 24 - Oats