Magnesium is higher in dark green vegetables, mainly in chlorophyll, and vegetables can be eaten in large amounts every day. Green leafy vegetables are not only high in magnesium, but also rich in calcium, potassium, β-carotene, chlorophyll, folic acid, vitamin C, vitamin K, flavonoids, and dietary fiber. This is why the Chinese Nutrition Society recommends that you have a minimum daily The reason for eating 200 grams of green leafy vegetables, in fact, we can eat more.

　　 Nut foods are also very high in magnesium. In addition to magnesium, 15 grams of nuts per day can also provide protein, unsaturated fatty acids and dietary fiber. If it is paired with foods high in calcium, it is easier for magnesium to absorb.

　　Recommended dietary recommendations for magnesium absorption:

　　1, avocado hazelnut yogurt

　　 Ingredients: half avocado, cooked 10 grams of hazelnuts, 200 grams of coagulated yogurt, 2 grams of manuka honey.

　　Practice:

　　Peeled and cored avocado, cut 1 cm of diced flesh, lightly crushed hazelnut kernels, sprinkle on yogurt, put in manuka honey can.

　　Nutrition evaluation:

　　① The lactose in yoghurt becomes galactose after fermentation, which can relieve the lactose intolerance;

　　② Yoghurt not only has a high content of tryptophan, but also can synthesize serotonin which helps sleep in the body, but also has a high calcium content. It should be known that calcium deficiency will also affect sleep. It''s just that the magnesium content in yogurt is low. If it is paired with nuts and avocados (avocado, avocado) with higher magnesium content, it will help the absorption of magnesium, which will help soothe nerves and muscles, and help to relax better. Enter dreamland.

　　③ Milk contains protein, which is also an important factor to promote magnesium absorption.

　　④ Nut yogurt is a good food to prevent osteoporosis. Among them, protein, calcium, magnesium, phosphorus and vitamin D are all nutrients that bones need very much.

　　⑤ Avocado is a fruit with a very high magnesium content, but a low fructose content. The reason for putting honey is that it can increase the sweetness in an appropriate amount and make the yogurt taste sweet and sour.

　　2. Seaweed amaranth beef dumplings: (for 2 people)

　　 Ingredients:

　　100g beef stuffing and 150g amaranth , 10 grams of glass seaweed, 3 grams of linseed oil, 10 grams of onion ginger, 200 grams of flour.

　　Practice:

　　① Combine flour with water to make dumpling dough, buckle the hair in a pot for half an hour, and knead twice during this period.

　　② Put 3 grams of salt and a small amount of pepper in the beef filling, stir it with chopsticks, and gradually release the water after it becomes sticky. 100 grams of beef can even fetch 100 grams of water, depending on your technique:)

　　③ The seaweed is slightly softened with water and evenly poured into the beef filling.

　　④ Amaranth is cut into large sections and then blanched, squeezed cleanly, chopped, and put in beef filling.

　　⑤ Put green onion and ginger, drip linseed oil, and make dumplings.

　　Nutrition evaluation:

　　① Seaweed has the highest magnesium content in food. It contains 1257 mg of magnesium per 100 grams, which is about 4 times the recommended daily intake of magnesium for everyone! But after all, we cannot eat two or two seaweeds. The bucket of sunflower seeds is about the size of a bucket. So even 10 grams of seaweed can consume about 40% of the daily magnesium requirement;

　　② The magnesium content in amaranth is 119 mg/100 g, and 150 g of amaranth is used in dumplings. If two people come to eat, each person can take 90 mg of magnesium from amaranth. It should be noted that amaranth contains oxalic acid. Although it is only about 1/4 of the round leaf spinach, it is best to stir-fry it and release some oxalic acid that the human body does not need.

　　③ This is a nutritionally balanced meal, and it would be better if you have another plate of cold or stir-fried vegetables. And we don’t even put MSG in the dumplings, because the fresh and sweet taste of seaweed is enough. Some chefs even have glass seaweed baked and ground into powder, which is very good as a pure natural umami seasoning.

　　④ Linseed oil is not suitable for cooking food at high temperature. Steaming or cold food is better. It can retain more omega-3 fatty acids. It is helpful for protecting the cardiovascular, cerebrovascular and eyes. It is also slightly anti-inflammatory. It is also the majority of the public. Fatty acids that are most likely to be lacking in the diet.