{"id":132097,"date":"2026-01-14T10:14:46","date_gmt":"2026-01-14T08:14:46","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=132097"},"modified":"2026-01-14T10:14:48","modified_gmt":"2026-01-14T08:14:48","slug":"alimente-bogate-in-magneziu-pentru-un-somn-odihnitor-si-oase-puternice","status":"publish","type":"post","link":"http:\/\/realitatearutiera.ro\/?p=132097","title":{"rendered":"Alimente bogate \u00een magneziu pentru un somn odihnitor \u0219i oase puternice"},"content":{"rendered":"\n

C\u00e2nd vorbim despre s\u0103n\u0103tatea oaselor, calciul prime\u0219te toat\u0103 aten\u021bia. Pu\u021bini \u0219tiu c\u0103 magneziul are un rol la fel de important: men\u021bine mu\u0219chii activi, regleaz\u0103 sistemului nervos, sus\u021bine un nivel normal al zah\u0103rului din s\u00e2nge \u0219i poate \u00eembun\u0103t\u0103\u021bi somnul, performan\u021ba fizic\u0103 \u0219i starea de spirit, potrivit unui material publicat \u00een Self Magazine. \"spanac<\/p>\n\n\n\n

Surs\u0103 foto: Shutterstock<\/p>\n\n\n\n

O analiz\u0103 din 2022, publicat\u0103 \u00een Bone, arat\u0103 c\u0103 persoanele \u00een v\u00e2rst\u0103<\/a> de peste 60 de ani cu un aport mai mare de magneziu aveau o densitate osoas\u0103 mai bun\u0103 la \u0219old, ceea ce ajut\u0103 la prevenirea fracturilor.<\/p>\n\n\n\n

Magneziul men\u021bine mu\u0219chii activi, sistemul nervos \u0219i imunitar \u00een form\u0103, stabilizeaz\u0103 glicemia \u0219i tensiunea \u0219i poate \u00eembun\u0103t\u0103\u021bi somnul \u0219i starea de spirit. Un review din 2023 (Frontiers in Psychiatry) a ar\u0103tat c\u0103 suplimentarea cu magneziu a redus simptomele depresiei \u0219i poate avea efecte similare \u00een cazul anxiet\u0103\u021bii, durerilor de cap, sindromului premenstrual sau menopauzei.<\/p>\n\n\n\n

Pentru c\u0103 organismul nu poate produce magneziu singur, trebuie s\u0103 ne asigur\u0103m c\u0103 \u00eel lu\u0103m din alimenta\u021bie sau suplimente, explic\u0103 dieteticianul Vincci Tsui, pentru Self Magazine. <\/p>\n\n\n\n

C\u00e2t magneziu ar trebui s\u0103 consum\u0103m zilnic?<\/h2>\n\n\n\n

B\u0103rba\u021bii au nevoie zilnic de 400\u2013420 mg magneziu, femeile de 310\u2013320 mg, iar gravidele sau mamele care al\u0103pteaz\u0103 de p\u00e2n\u0103 la 400 mg, respectiv 360 mg. FDA recomand\u0103 orientativ 420 mg pentru adul\u021bi \u0219i copii peste patru ani.<\/p>\n\n\n\n

De\u0219i se g\u0103se\u0219te \u00een multe alimente, mul\u021bi oameni nu ating aportul recomandat. Corpul p\u0103streaz\u0103 \u00eens\u0103 magneziul eficient, a\u0219a c\u0103 deficien\u021bele severe sunt rare, explic\u0103 Janice Dada, dietetician, pentru Self Magazine. Totu\u0219i, un nivel sc\u0103zut de magneziu poate provoca oboseal\u0103, grea\u021b\u0103 sau sl\u0103biciune \u0219i, pe termen lung, cre\u0219te riscul unor probleme grave de s\u0103n\u0103tate. B\u0103rba\u021bii \u00een v\u00e2rst\u0103, adolescen\u021bii \u0219i persoanele cu afec\u021biuni digestive, diabet de tip 2 sau consum ridicat de alcool trebuie s\u0103 fie aten\u021bi la aportul de magneziu.<\/p>\n\n\n\n

Ca s\u0103 \u00ee\u021bi asiguri necesarul zilnic de magneziu, include \u00een dieta ta aceste zece alimente:<\/h2>\n\n\n\n

1. Semin\u021bele de dovleac<\/strong> <\/p>\n\n\n\n

O can\u0103 de semin\u021be uscate con\u021bine \u00een jur de 764 mg de magneziu, aproape dublul dozei zilnice recomandate. Le po\u021bi savura crude sau coapte, ca gustare, sau pres\u0103rate peste salate, iaurt ori granola.<\/p>\n\n\n\n

2. Verde\u021buri cu frunze \u00eenchise<\/strong><\/p>\n\n\n\n

Spanacul, kale-ul \u0219i mangoldul (sfecla elve\u021bian\u0103) aduc \u00eentre 24 \u0219i 156 mg de magneziu per can\u0103, \u00een func\u021bie de modul \u00een care sunt preparate. Sunt delicioase crude, \u00een salate sau sandvi\u0219uri, dar \u0219i g\u0103tite \u00een supe sau omlet\u0103.<\/p>\n\n\n\n

3. Leguminoase<\/strong> <\/p>\n\n\n\n

Edamame, n\u0103ut sau fasole (pinto, neagr\u0103 sau kidney) ofer\u0103 \u00eentre 71 \u0219i 120 mg de magneziu pe can\u0103. Sunt o modalitate simpl\u0103 \u0219i la \u00eendem\u00e2n\u0103 de a-\u021bi completa aportul zilnic de minerale.<\/p>\n\n\n\n

4. Semin\u021bele de chia<\/strong><\/p>\n\n\n\n

O por\u021bie mic\u0103 de semin\u021be de chia (aproximativ 2 linguri) aduce 95 mg de magneziu \u0219i vine cu proteine, fibre, antioxidan\u021bi \u0219i omega-3. Le po\u021bi folosi \u00een smoothie-uri, terciuri sau \u00een budinc\u0103 de chia.<\/p>\n\n\n\n

5. Nucile<\/strong><\/p>\n\n\n\n

Migdalele, caju sau nucile braziliene sunt bogate \u00een magneziu (74\u201380 mg la 30 g), iar unturile de nuci ofer\u0103 aceea\u0219i cantitate de minerale, u\u0219or de ad\u0103ugat \u00een meniul zilnic.<\/p>\n\n\n\n

6. Produsele din soia<\/strong><\/p>\n\n\n\n

Laptele de soia \u0219i tofu sunt surse excelente de magneziu. O can\u0103 de lapte de soia con\u021bine 61 mg, iar 100 g de tofu preparat cu sare de magneziu – 40 mg. Le po\u021bi folosi cu u\u0219urin\u021b\u0103 \u00een supe, toc\u0103ni\u021be sau smoothie-uri.<\/p>\n\n\n\n

7. Cartofii<\/strong> <\/p>\n\n\n\n

Cartoful copt, de m\u0103rime medie, furnizeaz\u0103 48 mg de magneziu, iar alte r\u0103d\u0103cinoase, precum sfecla ro\u0219ie sau p\u0103st\u00e2rnacul, \u00eentre 40 \u0219i 45 mg pe can\u0103. Nu consuma cartofii \u00eencol\u021bi\u021bi, deoarece pot provoca disconfort stomacal!<\/p>\n\n\n\n

8. Fructe<\/strong><\/p>\n\n\n\n

\u00cen topul fructelor bogate \u00een magneziu se afl\u0103 bananele, cu 32 mg per fruct, urmate de avocado, stafide \u0219i caise uscate, fiecare oferind \u00eentre 22 \u0219i 25 mg pe por\u021bie.<\/p>\n\n\n\n

9. Pe\u0219te<\/strong><\/p>\n\n\n\n

Pe\u0219tii gra\u0219i, precum macroul, somonul \u0219i p\u0103str\u0103vul, furnizeaz\u0103 \u00eentre 26 \u0219i 49 mg de magneziu per por\u021bie, pe l\u00e2ng\u0103 acizii gra\u0219i omega-3 esen\u021biali pentru inim\u0103 \u0219i creier.<\/p>\n\n\n\n

10. Cereale integrale<\/strong><\/p>\n\n\n\n

Ov\u0103zul, p\u00e2inea integral\u0103 \u0219i orezul brun au \u00eentre 10 \u0219i 61 mg de magneziu per por\u021bie \u0219i sunt u\u0219or de integrat \u00een micul dejun sau \u00een gust\u0103ri.<\/p>\n\n\n\n

Combin\u00e2nd mai multe dintre aceste alimente, \u00ee\u021bi po\u021bi asigura cu u\u0219urin\u021b\u0103 necesarul zilnic de magneziu. De exemplu, un smoothie cu spanac, banan\u0103 \u0219i semin\u021be de chia sau o budinc\u0103 de chia cu banane \u0219i nuci poate \u021bine locul unui pr\u00e2nz ideal. La cin\u0103, po\u021bi combina spanacul cu edamame, tofu \u0219i orez brun sau linte<\/a> pentru a ob\u021bine un preparat gustos \u0219i hr\u0103nitor.<\/p>\n\n\n\n

Sursa\/foto:adevarul<\/p>\n","protected":false},"excerpt":{"rendered":"

C\u00e2nd vorbim despre s\u0103n\u0103tatea oaselor, calciul prime\u0219te toat\u0103 aten\u021bia. Pu\u021bini \u0219tiu c\u0103 magneziul are un rol la fel de important:<\/p>\n","protected":false},"author":1,"featured_media":132098,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-132097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"http:\/\/realitatearutiera.ro\/wp-content\/uploads\/2026\/01\/index-1-3.webp","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-ymB","jetpack-related-posts":[],"_links":{"self":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/132097","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=132097"}],"version-history":[{"count":1,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/132097\/revisions"}],"predecessor-version":[{"id":132099,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/132097\/revisions\/132099"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/132098"}],"wp:attachment":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=132097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=132097"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=132097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}