{"id":36124,"date":"2020-06-06T10:00:44","date_gmt":"2020-06-06T08:00:44","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=36124"},"modified":"2020-06-05T11:38:39","modified_gmt":"2020-06-05T09:38:39","slug":"aliments-rics-en-magnesi-en-forma-sa-i-ple-denergia","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2020\/06\/06\/aliments-rics-en-magnesi-en-forma-sa-i-ple-denergia\/","title":{"rendered":"Aliments rics en magnesi: en forma, sa i ple d&#8217;energia"},"content":{"rendered":"<p>El <strong>magnesi<\/strong> \u00e9s un mineral essencial que necessitem consumir en una quantitat relativament alta per a tenir un bon funcionament de l&#8217;organisme.<br \/>\n<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-36119\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/06\/Alimentos-ricos-en-magnesio-en-forma-sano-y-lleno-de-energ\u00eda.jpg\" alt=\"Alimentos ricos en magnesio: en forma, sano y lleno de energ\u00eda \" width=\"1200\" height=\"800\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/06\/Alimentos-ricos-en-magnesio-en-forma-sano-y-lleno-de-energ\u00eda.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/06\/Alimentos-ricos-en-magnesio-en-forma-sano-y-lleno-de-energ\u00eda-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/06\/Alimentos-ricos-en-magnesio-en-forma-sano-y-lleno-de-energ\u00eda-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/06\/Alimentos-ricos-en-magnesio-en-forma-sano-y-lleno-de-energ\u00eda-1068x712.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/06\/Alimentos-ricos-en-magnesio-en-forma-sano-y-lleno-de-energ\u00eda-630x420.jpg 630w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>La<strong> dosi di\u00e0ria en adults<\/strong> oscil\u00b7la entre els 310 i 400 mil\u00b7ligrams en funci\u00f3 del sexe. El cos absorbeix entre el 30 i el 40 per cent del magnesi que s&#8217;ingereix a trav\u00e9s dels aliments, de manera que una dieta variada i equilibrada aporta la quantitat de magnesi suficient per cobrir les necessitats vitals di\u00e0ries. Entre les seves funcions est\u00e0 produir energia, regular el sucre en la sang i les reaccions qu\u00edmiques en el cos, exercint funci\u00f3 notable en m\u00e9s de 300 reaccions enzim\u00e0tiques en l&#8217;organisme.<\/p>\n<p><strong>El magnesi \u00e9s indispensable per mantenir nivells adequats d&#8217;altres minerals fonamentals com el calci, el potassi i el zinc.<\/strong> Garanteix el correcte funcionament dels ronyons, sent indispensable per al bon desenvolupament d&#8217;ossos i dents. Millora la salut del cor, reduint el risc de patir un atac card\u00edac i accidents cerebrovasculars. \u00c9s vital per al correcte desenvolupament de la funci\u00f3 muscular i la nerviosa, permet regular la pressi\u00f3 arterial i mant\u00e9 un sistema immunol\u00f2gic fort. Prev\u00e9 de malalties cr\u00f2niques com la diabetis de tipus 2 i l&#8217;Alzheimer, \u00e9s efica\u00e7 enfront de les migranyes i millora els trastorns d&#8217;ansietat i depressi\u00f3.<\/p>\n<blockquote><p>El magnesi \u00e9s vital per al correcte desenvolupament de la funci\u00f3 muscular i la nerviosa<\/p><\/blockquote>\n<p>El magnesi \u00e9s molt abundant en els aliments que tenim a la nostra disposici\u00f3 i el trobem en vegetals de fulla verda com espinacs i col arrissada; en fruita, sent molt abundant en el pl\u00e0tan i en l\u2019alvocat; en nous i llavors; en llegums com cigrons, llenties i mongetes; en p\u00e8sols, br\u00f2quil, col, mongetes tendres, carxofes, gingebre i cols de Brussel\u00b7les; en grans integrals; en cacau i els seus derivats; carbassa, tofu, soja, germen de blat, tubercles, iogurt i quefir.<\/p>\n<p>La quantitat de magnesi en 100 gr. d&#8217;espinacs \u00e9s 54 mg, en alvocat \u00e9s de 29 mg, la nou en te 130 mg, les ametlles 270 mg, les llavors de lli 392 mg, les de gira-sol 325 mg, en llegums com cigrons, mongetes o llenties \u00e9s de 120-140 mg, en el br\u00f2quil 21 mg, la carxofa 60 mg, el gingebre 43 mg, la civada cont\u00e9 177 mg, el cacau 499 mg, la xocolata negra 146 mg, el tofu 30 mg, la soja 280 mg , el germen de blat 250 mg, iogurt i quefir contenen 15 mg.<\/p>\n<p>Podem obtenir la dosi di\u00e0ria de magnesi a trav\u00e9s d&#8217;<strong>una dieta rica en aliments vegetals<\/strong>. El magnesi et far\u00e0 sentir en forma, sa i ple d&#8217;energia.<\/p>\n<p><strong>Autor:<\/strong> Ra\u00fal Mart\u00ednez, Dietista-nutricionista, bi\u00f2leg.<\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>,\u00a0<\/strong><em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Bio_Eco_Actual_Juny_2020.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Bio Eco Actual Juny 2020<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El magnesi &eacute;s un mineral essencial que necessitem consumir en una quantitat relativament alta per a tenir un bon funcionament de l&rsquo;organisme.<\/p>\n","protected":false},"author":419,"featured_media":36120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-36124","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Aliments rics en magnesi: en forma, sa i ple d&#039;energia<\/title>\n<meta name=\"description\" content=\"El magnesi \u00e9s un mineral essencial que necessitem consumir en una quantitat relativament alta per a tenir un bon funcionament de l&#039;organisme.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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