{"id":1724,"date":"2021-11-16T10:20:49","date_gmt":"2021-11-16T08:20:49","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=1724"},"modified":"2021-11-16T10:20:51","modified_gmt":"2021-11-16T08:20:51","slug":"alimente-bogate-magneziu","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/","title":{"rendered":"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103"},"content":{"rendered":"\n<p>Stare de oboseal\u0103, sl\u0103biciune, ame\u021beli? Poate fi vorba despre un deficit de magneziu \u00een organism. \u00cen cele ce urmeaz\u0103 v\u0103 prezent\u0103m ce alimente sunt bogate \u00een magneziu \u0219i cum le putem introduce \u00een diet\u0103.<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"01\"><li><a href=\"#01\">Rolul magneziului pentru s\u0103n\u0103tatea organismului<\/a><\/li><li><a href=\"#02\">Doza zilnic\u0103 de magneziu recomandat\u0103<\/a><\/li><li><a href=\"#03\">Fructe bogate \u00een magneziu<\/a><\/li><li><a href=\"#04\">Legume bogate \u00een magneziu<\/a><\/li><li><a href=\"#05\">Alte surse naturale de magneziu<\/a><\/li><li><a href=\"#06\">3 re\u021bete delicioase cu alimente bogate \u00een magneziu<\/a><\/li><li><a href=\"#07\">Semnele deficitului de magneziu<\/a><\/li><li><a href=\"#08\">Suplimentele care pot completa o diet\u0103 s\u0103rac\u0103 \u00een magneziu<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-rolul-magneziului-pentru-s-n-tatea-organismului\">Rolul magneziului pentru s\u0103n\u0103tatea organismului<\/h2>\n\n\n\n<p><br>Magneziul este un mineral care joac\u0103 un rol important \u00een asigurarea unei bune func\u021bion\u0103ri a organismului uman. Mai mult de 300 de reac\u021bii chimice din organism depind de acest mineral.<br>Magneziul joac\u0103 un rol important \u00een:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>metabolismul glucidelor, lipidelor \u0219i al proteinelor;<\/li><li>excitabilitatea neuromuscular\u0103;<\/li><li>activit\u0103\u021bile enzimatice;<\/li><li>permeabilitatea celular\u0103;<\/li><li>coagularea sanguin\u0103;<\/li><li>relaxarea sistemului nervos \u0219i a musculaturii;<\/li><li>\u00eent\u0103rirea oaselor;<\/li><li>buna func\u021bionare a sistemului circulator;<\/li><li>\u00eent\u0103rirea sistemului imunitar.<\/li><\/ul>\n\n\n\n<p id=\"02\">Organismul uman nu poate produce magneziu pe cont propriu, a\u0219a c\u0103 acesta trebuie asimilat prin aportul de alimente bogate \u00een magneziu \u0219i suplimente nutritive.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>Doza zilnic\u0103 de magneziu recomandat\u0103<\/h2>\n\n\n\n<p><br>Magneziul prezent \u00een mod natural \u00een alimente nu este d\u0103un\u0103tor \u0219i nu trebuie s\u0103 fie limitat. \u00cens\u0103, magneziul din suplimentele alimentare \u0219i medicamente nu trebuie consumat \u00een cantit\u0103\u021bi care dep\u0103\u0219esc doza zilnic\u0103 recomandat\u0103.<br>Doza zilnic\u0103 recomandat\u0103 pentru adul\u021bi este stabilit\u0103 \u00een func\u021bie de genul persoanei, astfel:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>b\u0103rba\u021bi: 400-420 mg;<\/li><li>femei: 310\u2013320 mg.<\/li><\/ul>\n\n\n\n<p>Aten\u021bie! Este \u00eentotdeauna cel mai bine s\u0103 asimila\u021bi magneziu din alimente, dar pute\u021bi apela \u0219i la multivitamine \u0219i suplimente. Doze ridicate de magneziu pot provoca grea\u021b\u0103, crampe stomacale sau diaree. \u00cen cazuri extreme, aceasta ar putea provoca aritmie cardiac\u0103 sau stop cardiac.<br>\u00cen sarcin\u0103 sunt recomandate nucile, bananele, semin\u021bele de floarea soarelui \u0219i cele de in, germenii de gr\u00e2u \u0219i ov\u0103z.<br>\u00cen cazul copiilor mici, o diet\u0103 cu magneziu ar putea include: produsele din soia (lapte, f\u0103in\u0103, tofu), leguminoase \u0219i semin\u021be, nuci, p\u00e2ine integral\u0103 \u0219i cereale integrale,<br>fructe (banane, caise uscate), legume (anghinare, frunze de sfecl\u0103), fasole boabe.<\/p>\n\n\n\n<figure id=\"03\" class=\"wp-block-table\"><table><tbody><tr><td>Surse bogate de magneziu:<\/td><td>con\u021binut de magneziu \u00een 100 g<\/td><\/tr><tr><td>semin\u021be de c\u00e2nep\u0103 decojite<\/td><td>700 mg<\/td><\/tr><tr><td>semin\u021be de dovleac&nbsp;<\/td><td>540 mg<\/td><\/tr><tr><td>semin\u021be de in&nbsp;<\/td><td>392 mg<\/td><\/tr><tr><td>semin\u021be de chia&nbsp;<\/td><td>335 mg<\/td><\/tr><tr><td>semin\u021be de floarea soarelui&nbsp;<\/td><td>325 mg<\/td><\/tr><tr><td>f\u0103in\u0103 de soia<\/td><td>290 mg<\/td><\/tr><tr><td>migdale&nbsp;<\/td><td>296 mg<\/td><\/tr><tr><td>t\u0103r\u00e2\u021be de gr\u00e2u&nbsp;<\/td><td>611 mg<\/td><\/tr><tr><td>germeni de gr\u00e2u&nbsp;&nbsp;<\/td><td>239 mg<\/td><\/tr><tr><td>t\u0103r\u00e2\u021be de ov\u0103z&nbsp;<\/td><td>235 mg<\/td><\/tr><tr><td>hri\u0219c\u0103&nbsp;&nbsp;<\/td><td>231 mg<\/td><\/tr><tr><td>quinoa&nbsp;&nbsp;<\/td><td>197 mg<\/td><\/tr><tr><td>caviar&nbsp;&nbsp;<\/td><td>300 mg<\/td><\/tr><tr><td>somon<\/td><td>95 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Fructe bogate \u00een magneziu<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Avocado<\/strong><\/li><\/ul>\n\n\n\n<p>Avocado este un fruct nutritiv \u0219i o surs\u0103 generoas\u0103 de magneziu. Un avocado mediu ofer\u0103 58 mg de magneziu, ceea ce reprezint\u0103 15% din doza zilnic\u0103. Avocado este bogat \u00een potasiu, vitamine B \u0219i vitamina K, surs\u0103 excelent\u0103 de fibre. Consumul de avocado poate reduce inflama\u021bia \u0219i poate \u00eembun\u0103t\u0103\u021bi nivelul colesterolului.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Banane<\/strong><\/li><\/ul>\n\n\n\n<p id=\"04\">Bananele sunt printre cele mai populare fructe din lume. Acestea sunt bogate \u00een magneziu. O banan\u0103 mare con\u021bine circa 37 mg de magneziu, echivalentul a 9% din doza zilnic\u0103, un con\u021binut ridicat de potasiu (poate sc\u0103dea tensiunea arterial\u0103 \u0219i este legat de un risc redus de boli de inim\u0103), vitamina C, vitamina B6, mangan \u0219i fibre.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>Legume bogate \u00een magneziu<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Leguminoase<\/strong><\/li><\/ul>\n\n\n\n<p>Leguminoasele sunt o familie de plante bogate \u00een nutrien\u021bi (inclusiv magneziu) care includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>linte;<\/li><li>fasole;<\/li><li>n\u0103ut;<\/li><li>maz\u0103re;<\/li><li>soia.<\/li><\/ul>\n\n\n\n<p>Leguminoasele sunt bogate \u00een potasiu \u0219i fier fiind \u0219i o surs\u0103 major\u0103 de proteine. Deoarece leguminoasele sunt bogate \u00een fibre \u0219i au un indice glicemic redus, acestea pot diminua nivelul de colesterol, pot \u00eembun\u0103t\u0103\u021bi controlul zah\u0103rului din s\u00e2nge \u0219i pot sc\u0103dea riscul de boli de inim\u0103. De exemplu, o por\u021bie de o can\u0103 de fasole neagr\u0103 fiart\u0103 con\u021bine cantitatea impresionant\u0103 de 120 mg de magneziu, adic\u0103 aproximativ 30% din doza zilnic\u0103.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Legume cu frunze verzi<\/strong><\/li><\/ul>\n\n\n\n<p id=\"05\">Printre legumele cu frunze verzi \u0219i care au cantit\u0103\u021bi semnificative de magneziu se num\u0103r\u0103 varza kale, spanacul \u0219i napii. \u00cen plus, acestea sunt o surs\u0103 excelent\u0103 de al\u021bi nutrien\u021bi, inclusiv fier, mangan \u0219i vitaminele A, C \u0219i K. O can\u0103 cu spanac fiert are 157 mg de magneziu adic\u0103 39% din doza zilnic\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>Alte surse naturale de magneziu<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ciocolata neagr\u0103<\/strong><\/li><\/ul>\n\n\n\n<p>Ciocolata neagr\u0103 este pe c\u00e2t de s\u0103n\u0103toas\u0103, pe at\u00e2t de delicioas\u0103 \u0219i foarte bogat\u0103 \u00een magneziu. O por\u021bie de 30 de grame reprezint\u0103 16% din doza zilnic\u0103. Mai mult, ciocolata neagr\u0103 este bogat\u0103 \u00een fier, cupru \u0219i mangan \u0219i con\u021bine fibre prebiotice, importante pentru c\u0103 hr\u0103nesc bacteriile intestinale s\u0103n\u0103toase. Ciocolata neagr\u0103 este benefic\u0103 \u0219i pentru s\u0103n\u0103tatea inimii, \u00eentruc\u00e2t con\u021bine flavanoli, care sunt compu\u0219i antioxidan\u021bi puternici. Pentru a profita la maximum de beneficiile ciocolatei negre, este indicat s\u0103 alege\u021bi un produs care con\u021bine cel pu\u021bin 70% cacao solid\u0103.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nuci<\/strong><\/li><\/ul>\n\n\n\n<p>Tipuri de nuci deosebit de bogate \u00een magneziu includ migdale, caju \u0219i nucile de Brazilia. O por\u021bie de caju con\u021bine 82 mg de magneziu, sau 20% din doza zilnic\u0103.<br>Nucile sunt antiinflamatoare \u0219i benefice pentru s\u0103n\u0103tatea inimii.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tofu<\/strong><\/li><\/ul>\n\n\n\n<p>Tofu este un aliment cu un con\u021binut ridicat de proteine produs prin presarea laptelui de soia \u00een ca\u0219 alb moale. O por\u021bie de 100 de grame con\u021bine 53 mg de magneziu, adic\u0103 13% din doza zilnic\u0103.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Semin\u021be<\/strong><\/li><\/ul>\n\n\n\n<p>Semin\u021bele de in, dovleac \u0219i chia con\u021bin cantit\u0103\u021bi mari de magneziu.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cereale integrale<\/strong><\/li><\/ul>\n\n\n\n<p>Cerealele integrale includ gr\u00e2u, ov\u0103z \u0219i orz, precum \u0219i pseudocereale precum hri\u0219ca \u0219i quinoa. Cerealele integrale sunt surse excelente de nutrien\u021bi, inclusiv magneziu. Multe dintre acestea sunt bogate \u00een vitamine B, seleniu, mangan \u0219i fibre. Spre exemplu, o por\u021bie de hri\u0219c\u0103 uscat\u0103 con\u021bine 65 mg de magneziu (16% din doza zilnic\u0103).<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pe\u0219te<\/strong><\/li><\/ul>\n\n\n\n<p id=\"06\">Multe tipuri de pe\u0219te sunt bogate \u00een magneziu, inclusiv somon, macrou \u0219i halibut.<br>\u00cen plus, pe\u0219tele este bogat \u00een potasiu, seleniu, vitamine B \u0219i diverse alte substan\u021be nutritive. Un aport ridicat de pe\u0219te gras a fost legat de un risc sc\u0103zut de mai multe afec\u021biuni cronice, \u00een special boli de inim\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>3 re\u021bete delicioase cu alimente bogate \u00een magneziu<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Salat\u0103 bogat\u0103 \u00een magneziu cu amestec de fructe, somon \u0219i verde\u021buri<\/h3>\n\n\n\n<p><br>Timp de preg\u0103tire: 5 min, Timp de g\u0103tire: 10 min, Timp total: 15 minute<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><br>Ingrediente<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>o por\u021bie de somon la cuptor sau la gr\u0103tar;<\/li><li>3-4 ce\u0219ti cu verde\u021buri de sezon;<\/li><li>1\/2 cea\u0219c\u0103 de felii de dovlecei \u0219i amestec de fructe;<\/li><li>1\/2 cea\u0219c\u0103 zmeur\u0103;<\/li><li>1 lingur\u0103 de o\u021bet balsamic;<\/li><li>2 linguri ulei de m\u0103sline;<\/li><li>2 crengu\u021be de cimbru;<\/li><li>parmezan;<\/li><li>suc de l\u0103m\u00e2ie, sare \u0219i piper dup\u0103 gust.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Instruc\u0163iuni<\/h4>\n\n\n\n<p>Feliaz\u0103 dovleceii \u0219i fructele \u0219i preg\u0103te\u0219te-i sote \u00een tigaie cu 1\/2 linguri de ulei \u0219i pu\u021bin piper\/sare. De asemenea, somonul este preparat la cuptor sau la gr\u0103tar cu o lingur\u0103 de ulei, l\u0103m\u00e2ie, piper \u0219i sare timp de 10 minute.<br>Preg\u0103te\u0219te verde\u021burile, legumele \u0219i somonul cu pu\u021bin ulei \u0219i o\u021bet balsamic. Adaug\u0103 toate ingredientele \u00eentr-un castron \u0219i la final zmeur\u0103 cu un pic de suc de l\u0103m\u00e2ie. De asemenea, se poate pres\u0103ra pe deasupra un pic de parmezan gratinat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><br>Bulete de cereale cu scor\u021bi\u0219oar\u0103<\/h3>\n\n\n\n<p><br>Timp de preg\u0103tire: 10 min<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><br>Ingrediente<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>1 can\u0103 de f\u0103in\u0103 de nuc\u0103 de cocos sau migdale;<\/li><li>1\/2 can\u0103 f\u0103in\u0103 de p\u0103tlagin\u0103 sau praf de proteine;<\/li><li>1\/4 cea\u0219c\u0103 semin\u021be de dovleac;<\/li><li>1\/3 -1\/2 cea\u0219c\u0103 unt de nuci;<\/li><li>dou\u0103 linguri\u021be scor\u021bi\u0219oar\u0103;<\/li><li>1\/2 linguri\u021b\u0103 de cui\u0219oare m\u0103cinate;<\/li><li>1\/4 la 1\/2 linguri\u021b\u0103 anason m\u0103cinat;<\/li><li>1\/2 linguri\u021b\u0103 unt sau extract de vanilie;<\/li><li>1\/2 cea\u0219c\u0103 de miere;<\/li><li>1 lingur\u0103 de melas\u0103.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Instruc\u021biuni<\/h4>\n\n\n\n<p><br>Amestec\u0103 \u00eencet f\u0103inurile cu ingredientele uscate \u0219i adaug\u0103 unt de nuci, extract de melas\u0103 \u0219i miere. Mixeaz\u0103 totul \u0219i apoi modeleaz\u0103-l \u00een bile mici. Congeleaz\u0103 pentru a-\u0219i men\u021bine prospe\u021bimea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mic dejun bogat \u00een magneziu<\/h3>\n\n\n\n<p>Timp preg\u0103tire: 10 minute \u0219i p\u00e2n\u0103 la 24 de ore timp de r\u0103cire<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><br>Ingrediente<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>2\/3 &#8211; 1 cea\u0219c\u0103 de boabe de quinoa fierte;<\/li><li>1\/4 cea\u0219c\u0103 la 1\/3 cea\u0219c\u0103 de fulgi de ov\u0103z;<\/li><li>2 \u20133 linguri de semin\u021be de chia;<\/li><li>230 ml lapte de cocos sau lapte de migdale;<\/li><li>1\u20133 linguri sirop de ar\u021bar sau miere (dup\u0103 gust);<\/li><li>c\u00e2teva pic\u0103turi de suc de l\u0103m\u00e2ie;<\/li><li>1\/4 linguri\u021b\u0103 scor\u021bi\u0219oar\u0103;<\/li><li>3 linguri de nuci sau semin\u021be tocate;<\/li><li>1 lingur\u0103 cacao sau chipsuri de ciocolat\u0103 neagr\u0103;<\/li><li>1 can\u0103 cu fructe la alegere \u2013 fructe de p\u0103dure, banane, kiwi etc- stropite cu suc de l\u0103m\u00e2ie.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Instruc\u0163iuni<\/h4>\n\n\n\n<p id=\"07\"><br>Mai \u00eent\u00e2i se fierbe quinoa \u00een conformitate cu instruc\u021biunile pachetului (poate fi folosit \u0219i orez brun sau mei).<br>\u00centr-un castron mare, amestec\u0103 boabele de quinoa fierte, ov\u0103zul (op\u021bional) \u0219i semin\u021bele de chia. Toarn\u0103 laptele pe partea de sus pentru a acoperi cerealele. Amestec\u0103 apoi cu un strop de sirop de ar\u021bar sau miere \u0219i un v\u00e2rf de scor\u021bi\u0219oar\u0103.<br>Las\u0103 amestecul s\u0103 stea \u00een frigider timp de 30 de minute p\u00e2n\u0103 la 24 ore sau p\u00e2n\u0103 se va transforma \u00eentr-o budinc\u0103. Odat\u0103 ce amestecul de cereale s-a \u00eengro\u0219at, scoate din frigider \u0219i adaug\u0103-i toppinguri: nuci, ciocolat\u0103, ov\u0103z, fructe etc. Dup\u0103 gust, po\u021bi ad\u0103uga un pic de lapte sau miere peste con\u021binut. Se p\u0103streaz\u0103 \u00een frigider timp de p\u00e2n\u0103 la 5 zile.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>Semnele deficitului de magneziu<\/h2>\n\n\n\n<p><br>Deficien\u021be de magneziu pe fondul unui aport alimentar sc\u0103zut nu apar frecvent la persoanele s\u0103n\u0103toase. Cu toate acestea, o persoan\u0103 se poate confrunta cu pierderi excesive de magneziu din cauza anumitor condi\u021bii de s\u0103n\u0103tate, alcoolism cronic, boala Crohn, boala celiac\u0103 sau interven\u021bii chirurgicale intestinale \u0219i\/sau pe fondul utiliz\u0103rii unor medicamente.<\/p>\n\n\n\n<p>Primele semne ale deficitului de magneziu includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pierderea poftei de m\u00e2ncare;<\/li><li>grea\u021ba;<\/li><li>v\u0103rs\u0103turile;<\/li><li>oboseala;<\/li><li>sl\u0103biciunea.<\/li><\/ul>\n\n\n\n<p>Pe m\u0103sur\u0103 ce deficitul de magneziu se agraveaz\u0103, pot ap\u0103rea \u0219i alte simptome, inclusiv:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"08\"><li>amor\u0163eala;<\/li><li>furnic\u0103turile;<\/li><li>contrac\u021biile musculare \u0219i crampele;<\/li><li>convulsiile;<\/li><li>nervozitatea;<\/li><li>un ritm cardiac anormal;<\/li><li>spasmele coronariene.<\/li><\/ul>\n\n\n\n<p>Excesul de magneziu din alimente se elimin\u0103 prin urin\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplimentele care pot completa o diet\u0103 s\u0103rac\u0103 \u00een magneziu<\/h2>\n\n\n\n<p><br>Printre cele mai bune suplimente bogate \u00een <a href=\"https:\/\/www.planteea.ro\/suplimente\/tablete\/magneziu\/\">magneziu<\/a> se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.planteea.ro\/magneziu-fier-90cp-katigliko\/\">MagneFier Max 90cp &#8211; COS LABORATORIES<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/magnesium-500mg-60cps-kal\/\">Magnesium 500mg 60cps &#8211; KAL<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/magneziu-chelat-100cp-solgar\/\">Magneziu chelat 100mg 100cp &#8211; SOLGAR<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/magnesium-b6-100cp-solgar\/\">Magnesium B6 100cp &#8211; SOLGAR<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/magneziu-calciu-coral-vitamina-b6-90cps-konig-laboratorium\/\">Magneziu calciu coral vitamina B6 90cps &#8211; KONIG<\/a><\/li><\/ul>\n\n\n\n<p>Printre cele mai bune f\u0103inuri, <a href=\"https:\/\/www.planteea.ro\/cereale-fainuri-orez-leguminoase\/\">leguminoase bogate \u00een magneziu<\/a> \u0219i <a href=\"https:\/\/www.planteea.ro\/oleaginoase-deshidratate\/\">oleaginoase deshidratate<\/a> se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.planteea.ro\/faina-migdale-500g-superfoods\/\">Faina migdale decojite 500g &#8211; SUPERFOODS<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/quinoa-alba-boabe-1kg-superfoods\/\">Quinoa alba boabe 1kg &#8211; SUPERFOODS<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/fulgi-ovaz-500g-superfoods\/\">Fulgi ovaz 500g &#8211; SUPERFOODS<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/faina-spelta-integrala-1kg-solaris-plant\/\">Faina spelta integrala 1kg &#8211; SOLARIS PLANT<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/miez-nuca-bio-200g-deco-italia\/\">Nuca miez eco 200g &#8211; DECO ITALIA<\/a><\/li><li><a href=\"https:\/\/www.planteea.ro\/seminte-in-pisat-150g-deco-italia\/\">Seminte de in pisat 150g &#8211; DECO ITALIA<\/a><\/li><\/ul>\n\n\n\n<p>Aten\u021bie! Prezentarea are un caracter strict informativ.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Concluzie<\/h2>\n\n\n\n<p><br>Magneziul este un mineral esen\u021bial pentru asigurarea unei bune func\u021bion\u0103ri a organismului uman. Dozele zilnice recomandate de magneziu se pot asigura prin aport de alimente bogate \u00een acest mineral introduse \u00een diet\u0103, dar \u0219i prin administrarea unor suplimente alimentare.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stare de oboseal\u0103, sl\u0103biciune, ame\u021beli? Poate fi vorba despre un deficit de magneziu \u00een organism. \u00cen cele ce urmeaz\u0103 v\u0103&hellip;<\/p>\n","protected":false},"author":15,"featured_media":1725,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentatia"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Care sunt alimentele bogate in magneziu si cum le introducem in dieta<\/title>\n<meta name=\"description\" content=\"Afla care sunt alimentele bogate in magneziu, de ce este important sa le incluzi in dieta ta zilnica si cum poti prepara simplu retete delicioase si sanatoase!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103\" \/>\n<meta property=\"og:description\" content=\"Afla care sunt alimentele bogate in magneziu, de ce este important sa le incluzi in dieta ta zilnica si cum poti prepara simplu retete delicioase si sanatoase!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Planteea\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/planteea.ro\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-16T08:20:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-16T08:20:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"687\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ionut Oprea\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:site\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ionut Oprea\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/\"},\"author\":{\"name\":\"Ionut Oprea\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/e392c43bf10319812e2a8be66345799a\"},\"headline\":\"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103\",\"datePublished\":\"2021-11-16T08:20:49+00:00\",\"dateModified\":\"2021-11-16T08:20:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/\"},\"wordCount\":1879,\"commentCount\":9,\"publisher\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/bowl-g727171c54_1280-1-1.jpg\",\"articleSection\":[\"Alimenta\u021bia\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/\",\"name\":\"Care sunt alimentele bogate in magneziu si cum le introducem in dieta\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/bowl-g727171c54_1280-1-1.jpg\",\"datePublished\":\"2021-11-16T08:20:49+00:00\",\"dateModified\":\"2021-11-16T08:20:51+00:00\",\"description\":\"Afla care sunt alimentele bogate in magneziu, de ce este important sa le incluzi in dieta ta zilnica si cum poti prepara simplu retete delicioase si sanatoase!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#breadcrumb\"},\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/bowl-g727171c54_1280-1-1.jpg\",\"contentUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/bowl-g727171c54_1280-1-1.jpg\",\"width\":1000,\"height\":687},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/alimente-bogate-magneziu\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/\",\"name\":\"Blog Planteea\",\"description\":\"Un Blog \u00een slujba s\u0103n\u0103t\u0103\u021bii tale.\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ro-RO\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\",\"name\":\"Planteea\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/10\\\/logo-planteea.png\",\"contentUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/10\\\/logo-planteea.png\",\"width\":148,\"height\":87,\"caption\":\"Planteea\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/planteea.ro\",\"https:\\\/\\\/x.com\\\/Planteea_Online\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/e392c43bf10319812e2a8be66345799a\",\"name\":\"Ionut Oprea\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27fa6f81d02ec7cba01b33e37411abed38c4ffaaa8838f372a92b54d9d45e937?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27fa6f81d02ec7cba01b33e37411abed38c4ffaaa8838f372a92b54d9d45e937?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27fa6f81d02ec7cba01b33e37411abed38c4ffaaa8838f372a92b54d9d45e937?s=96&d=mm&r=g\",\"caption\":\"Ionut Oprea\"},\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/author\\\/ionut-oprea\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Care sunt alimentele bogate in magneziu si cum le introducem in dieta","description":"Afla care sunt alimentele bogate in magneziu, de ce este important sa le incluzi in dieta ta zilnica si cum poti prepara simplu retete delicioase si sanatoase!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/","og_locale":"ro_RO","og_type":"article","og_title":"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103","og_description":"Afla care sunt alimentele bogate in magneziu, de ce este important sa le incluzi in dieta ta zilnica si cum poti prepara simplu retete delicioase si sanatoase!","og_url":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/","og_site_name":"Blog Planteea","article_publisher":"https:\/\/www.facebook.com\/planteea.ro","article_published_time":"2021-11-16T08:20:49+00:00","article_modified_time":"2021-11-16T08:20:51+00:00","og_image":[{"width":1000,"height":687,"url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg","type":"image\/jpeg"}],"author":"Ionut Oprea","twitter_card":"summary_large_image","twitter_creator":"@Planteea_Online","twitter_site":"@Planteea_Online","twitter_misc":{"Scris de":"Ionut Oprea","Timp estimat pentru citire":"8 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#article","isPartOf":{"@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/"},"author":{"name":"Ionut Oprea","@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/person\/e392c43bf10319812e2a8be66345799a"},"headline":"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103","datePublished":"2021-11-16T08:20:49+00:00","dateModified":"2021-11-16T08:20:51+00:00","mainEntityOfPage":{"@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/"},"wordCount":1879,"commentCount":9,"publisher":{"@id":"https:\/\/www.planteea.ro\/blog\/#organization"},"image":{"@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#primaryimage"},"thumbnailUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg","articleSection":["Alimenta\u021bia"],"inLanguage":"ro-RO","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/","url":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/","name":"Care sunt alimentele bogate in magneziu si cum le introducem in dieta","isPartOf":{"@id":"https:\/\/www.planteea.ro\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#primaryimage"},"image":{"@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#primaryimage"},"thumbnailUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg","datePublished":"2021-11-16T08:20:49+00:00","dateModified":"2021-11-16T08:20:51+00:00","description":"Afla care sunt alimentele bogate in magneziu, de ce este important sa le incluzi in dieta ta zilnica si cum poti prepara simplu retete delicioase si sanatoase!","breadcrumb":{"@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#primaryimage","url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg","contentUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2021\/11\/bowl-g727171c54_1280-1-1.jpg","width":1000,"height":687},{"@type":"BreadcrumbList","@id":"https:\/\/www.planteea.ro\/blog\/alimente-bogate-magneziu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.planteea.ro\/blog\/"},{"@type":"ListItem","position":2,"name":"Care sunt alimentele bogate \u00een magneziu \u0219i cum le introducem \u00een diet\u0103"}]},{"@type":"WebSite","@id":"https:\/\/www.planteea.ro\/blog\/#website","url":"https:\/\/www.planteea.ro\/blog\/","name":"Blog Planteea","description":"Un Blog \u00een slujba s\u0103n\u0103t\u0103\u021bii tale.","publisher":{"@id":"https:\/\/www.planteea.ro\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.planteea.ro\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ro-RO"},{"@type":"Organization","@id":"https:\/\/www.planteea.ro\/blog\/#organization","name":"Planteea","url":"https:\/\/www.planteea.ro\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/10\/logo-planteea.png","contentUrl":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/10\/logo-planteea.png","width":148,"height":87,"caption":"Planteea"},"image":{"@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/planteea.ro","https:\/\/x.com\/Planteea_Online"]},{"@type":"Person","@id":"https:\/\/www.planteea.ro\/blog\/#\/schema\/person\/e392c43bf10319812e2a8be66345799a","name":"Ionut Oprea","image":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/secure.gravatar.com\/avatar\/27fa6f81d02ec7cba01b33e37411abed38c4ffaaa8838f372a92b54d9d45e937?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/27fa6f81d02ec7cba01b33e37411abed38c4ffaaa8838f372a92b54d9d45e937?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/27fa6f81d02ec7cba01b33e37411abed38c4ffaaa8838f372a92b54d9d45e937?s=96&d=mm&r=g","caption":"Ionut Oprea"},"url":"https:\/\/www.planteea.ro\/blog\/author\/ionut-oprea\/"}]}},"_links":{"self":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts\/1724","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/comments?post=1724"}],"version-history":[{"count":1,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts\/1724\/revisions"}],"predecessor-version":[{"id":1726,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/posts\/1724\/revisions\/1726"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/media\/1725"}],"wp:attachment":[{"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/media?parent=1724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/categories?post=1724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.planteea.ro\/blog\/wp-json\/wp\/v2\/tags?post=1724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}