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Phosphorus inokosha mamineral uye yechipiri yakawanda kwazvo mamineral anowanikwa mumuviri wemunhu. Ichi chicherwa chinobatsira mukuvaka mapfupa akasimba nemeno uye chinoshandura chikafu kuita simba nekutamba chinzvimbo chikuru mukuchengetedza metabolism yako ichimhanya.
Nhengo dzakakosha dzemuviri, idzo uropi, moyo, itsvo uye chiropa, zvese zvinoenderana nefosiforo kuti muviri urambe uchishanda nemazvo. Ichi chicherwa chinotambawo chinzvimbo chakakosha mumarangwanda uye chinobatsira pakuenzanisa mahormone zvakasikwa.
Phosphorus chinhu chakakosha chicherwa chinoumba inenge 0.5 muzana mumuviri wemucheche uye ingangoita 1 muzana yemuviri wemunhu mukuru. Phosphorus iri nyore kunyura mukati medumbu diki, kunyanya ichienzaniswa nemamwe maminera.
Kushomeka kwe phosphorus kunotungamira kune asina simba mapfupa, osteoporosis, shanduko mukuda kudya, tsandanyama aches, kuora kwemeno, kushushikana, kuonda kana kuwana uye mamwe matambudziko ekukura nekusimudzira.
Simbisa kudya kwako kwephosphorus nekubatanidza izvi gumi nezviviri zvekudya zvakapfuma muphosphorus.
1. Soyabhinzi
Soybeya inopa kwakanaka mapuroteni uye phosphorus. 1 mukombe wesoya ine 1309 mg yefosforasi inosangana ne131 muzana yezvaunodya zuva nezuva phosphorus. Soyibeans zvakare ine zvimwe zvicherwa semhangura, manganese, zinc, calcium, pakati pevamwe.
2. Mbeu yefurakisi
Mbeu yeflakisi yakapfuma mu omega-3 fatty acids uye phosphorus. 1 punipuni yembeu yeflakisi ine 65.8 mg yefosforasi inosangana ne7 muzana yezvaunoda zuva nezuva phosphorus. Iwe unogona kuwedzera mbeu yeflakisi mune yako smoothies kana kuiwedzera mune yako saladhi kuti uwedzere yako phosphorus yaunodya.
3. Runyemba
Nyemba zvakaita bhinzi chena uye mung bhinzi zvakakwirira mune phosphorus uye protein. 1 mukombe wenyungu une 866 mg yefosforasi inosangana ne 87 muzana yezvese zvaunodya phosphorus zuva nezuva. Lentili zvakare ine fiber, folate uye potasium iyo inobatsira mukuchengetedza hutano hwakanaka hwemwoyo.
4. Oats
Oats chikafu chekudya chamangwanani chevazhinji, sezvo iine phosphorus uye faibha iyo inobatsira mukudzivirira kuzvimbirwa uye kugadzirisa BP nekuchengetedza huwandu hweshuga yeropa hwakagadzikana. 1 mukombe weoats ine 816 mg yefosforasi inosangana ne82 muzana yezvese zvaunodya phosphorus zuva nezuva.
5. Pinto Bhinzi
Pinto bhinzi dzakapfuma mu phosphorus uye polyphenols ayo anobatsira kudzora kukura kwethumba. 1 mukombe wepinto bhinzi une 793 mg yephosphorus iyo inosangana ne79 muzana yezvaunoda zuva nezuva phosphorus.
6. Maamondi
Maamondi ane hupfumi hwephosphorus, calcium, vhitamini E, mapuroteni uye faibha izvo zvakakosha kune ganda uye hutano hwebvudzi. Anenge maarumondi makumi maviri nematatu ane 137 mg yefosforasi inosangana ne14 muzana yezvaunodya zuva nezuva phosphorus.
7. Mazai
Mazai akazara mavitamini uye zvicherwa, izvo zvinosanganisira phosphorus, protein, vhitamini B2 uye zvimwe zvakakosha zvinovaka muviri. 1 epakati zai rine 84 mg yefosforasi inosangana ne8 muzana yezvese zvaunodya phosphorus yezuva nezuva.
8. Sunflower Mbeu
Mbeu dzeSunflower dzakapfuma mu phosphorus uye vhitamini E, iyo inodzivirira maseru emuviri kubva kune akasununguka radicals. 1 kapu yembeu yezuva yezuva ine 304 mg yephosphorus iyo inosangana ne30 muzana yezvaunoda zuva nezuva phosphorus. Sanganisira iyo mbeu mune yako oatmeal kana mune ako smoothies.
9. Tuna
Tuna hove ipfuma sosi yephosphorus uye omega-3 fatty acids chinova chikafu chikuru chehutano hwemwoyo. Tuna iine mapuroteni mazhinji, yakaderera macalorie uye 1 yemagineti tuna ine 269 mg yefosforasi inosangana ne27 muzana yezvese zvaunodya phosphorus yezuva nezuva.
10. Brown Rice
Brown mupunga chinhu chakanakisa sosi ye phosphorus, magnesium uye mamwe mamineral akakosha, ayo anoshanda zvakanyanya kune hutano hwemwoyo. 1 mukombe wemupunga wakasviba une 185 mg yefosforasi iyo inosangana ne62 muzana yezvaunoda zuva nezuva phosphorus.
11. Huku Chipfuva
Chipfuva chehuku inyama yakaonda, inova sosi yakanaka yephosphorus uye mapuroteni anobatsira mukuvaka mhasuru uye mukuchengetedza matumbu. Breast huku zamu rine 196 mg yephosphorus iyo inosangana ne20 muzana yezvese zvaunodya phosphorus zuva nezuva.
12. Mbatatisi
Mbatatisi hupfumi hunowanikwa nephosphorus, potasium uye vhitamini C, izvo zvinobatsira kugadzirisa kuwedzera kweropa nekusimudzira hutachiona. 1 mbatatisi hombe ine 210 mg yefosforasi inosangana ne21 muzana yezvese zvaunodya phosphorus.
13. Mukaka mbishi
Mukaka sosi yakanaka kwazvo yemaminerari akakosha akaita phosphorus, calcium, sodium, uye potasium. 1 mukombe wemukaka wakasviba une 212 mg yefosforasi. Kunwa mukaka mazuva ese kunobatsira kuchengetedza uye kugadzirisa maseru emuviri wako uye zvinyama uye kudzikamisa kurwadziwa kwemhasuru.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigovana nehama dzako dzepedyo.
Zvepamusoro Zvekudya Zvakapfuma MuCalcium Iyo Isisiri Misi
