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I-Phosphorus iyiminerali ebalulekileyo kwaye eyesibini yeyona minerali eninzi efumaneka emzimbeni womntu. Le minerali inceda ekwakheni amathambo kunye namazinyo omeleleyo kwaye iguqula ukutya kube ngamandla ngokudlala indima enkulu ekugcineni imetabolism yakho isebenza.
Amalungu abalulekileyo omzimba, ayingqondo, intliziyo, izintso kunye nesibindi, konke kuxhomekeke kwiphosphorus ukugcina umzimba usebenza ngokufanelekileyo. Le minerali ikwadlala indima ebalulekileyo kulwakhiwo lwamathambo kwaye iyanceda ekulinganiseni iihomoni ngokwendalo.
I-Phosphorus iyiminerali ebalulekileyo eyenza malunga neepesenti ezi-0.5 emzimbeni wosana kwaye malunga neepesenti enye yomzimba wabantu abadala. I-Phosphorus ifunxeka ngokulula emathunjini amancinci, ngakumbi xa kuthelekiswa nezinye izimbiwa.
Ukusilela kwi-phosphorus kuya kukhokelela kumathambo abuthathaka, i-osteoporosis, utshintsho kwisidlo, iintlungu zemisipha, ukubola kwamazinyo, unxunguphalo, ukwehla kobunzima okanye ukuzuza kunye nezinye iingxaki zokukhula kunye nophuhliso.
Konyusa ukutya kwakho okune-phosphorus ngokubandakanya ezi zinto zili-13 zityebileyo kwi-phosphorus.
1. Iimbotyi zesoya
Iimbotyi zesoya zingumthombo olungileyo weprotein kunye nefosforasi. 1 indebe yeembotyi zesoya iqulethe i-1309 mg yefosforasi eya kudibana neepesenti ezili-131 zokutya kwakho kwemihla ngemihla. Iimbotyi zesoya zikwanazo nezinye izimbiwa ezinje ngobhedu, i-manganese, i-zinc, i-calcium, phakathi kwezinye.
2. Imbewu yeflakisi
Imbewu yeflakisi ityebile kwi-omega-3 fatty acids kunye ne-phosphorus. 1 icephe lembewu yeflakisi iqulethe i-65.8 mg yefosforasi eya kudibana neepesenti ezisi-7 zemfuno yemihla ngemihla yephosphorus. Unokongeza imbewu yeflakisi kwii-smoothies zakho okanye uyongeze kwisaladi yakho ukwandisa ukutya kwakho kwe-phosphorus.
3. Iilensi
Iilentile ezifana neembotyi ezimhlophe kunye neembotyi ze-mung ziphezulu kwi-phosphorus kunye neprotheni. 1 indebe yeelensi ine-866 mg yefosforasi eya kudibana neepesenti ezingama-87 zokutya kwakho kwemihla ngemihla. Iilentile zikwanayo nefayibha, i-folate kunye ne-potassium enceda ekugcineni impilo entle yentliziyo.
4. Ihabile
I-Oats kukutya kwasekuseni okuthandayo kwabaninzi, njengoko iqulethe i-phosphorus kunye nefayibha enceda ekuthinteleni ukuqhina nasekulawuleni uxinzelelo lwegazi ngokugcina amanqanaba eswekile yegazi ezinzile. 1 indebe ye-oats iqulethe i-816 mg ye-phosphorus eza kudibana neepesenti ezingama-82 zokutya kwakho kwemihla ngemihla.
5. Iimbotyi zePinto
Iimbotyi ze-Pinto zityebile kwi-phosphorus kunye ne-polyphenols ezinceda ukunciphisa ukukhula kwethumba. 1 indebe yeembotyi zepinto iqulethe i-793 mg yefosforasi eya kudibana neepesenti ezingama-79 zemfuno yemihla ngemihla yephosphorus.
6. Iiamangile
Iiamangile zityebile kwi-phosphorus, calcium, vitamin E, protein ne-fiber eziyimfuneko kulusu nakwimpilo yeenwele. Malunga nee-almond ezingama-23 ziqulathe i-137 mg yefosforasi eya kudibana neepesenti ezili-14 zokutya kwakho kwemihla ngemihla.
7. Amaqanda
Amaqanda azele iivithamini kunye neeminerals, ezibandakanya iphosphorus, protein, ivithamin B2 kunye nezinye izakha mzimba ezibalulekileyo. Iqanda eli-1 eliphakathi liqulathe i-84 mg yefosforasi eya kudibana neepesenti ezisibhozo zokutya kwakho kwemihla ngemihla.
8. Imbewu kajongilanga
Imbewu kajongilanga ityebile kwi-phosphorus kunye nevithamin E, ekhusela iiseli zomzimba kwii-radicals zasimahla. 1 indebe yembewu kajongilanga iqulethe i-304 mg yefosforasi eya kuthi ihlangane ngepesenti ezingama-30 zemfuno yemihla ngemihla yephosphorus. Faka imbewu kwi-oatmeal yakho okanye kwi-smoothies yakho.
9. Ityhuna
Intlanzi ye-tuna ngumthombo otyebileyo we-phosphorus kunye ne-omega-3 fatty acids kukutya okumnandi kwempilo yentliziyo. I-Tuna iphezulu kwiiproteni, iphantsi kweekhalori kunye ne-1 ityhuna enkonkxiweyo ine-269 mg yefosforasi eya kudibana neepesenti ezingama-27 zokutya kwakho kwemihla ngemihla.
10. Irayisi emdaka
Irayisi emdaka ngumthombo ogqwesileyo we-phosphorus, i-magnesium kunye nezinye iiminerali ezibalulekileyo, ezisebenza kakuhle kwimpilo yentliziyo. 1 indebe yerayisi emdaka iqulethe i-185 mg yefosforasi eya kudibana neepesenti ezingama-62 zemfuno yemihla ngemihla yephosphorus.
11. Inkukhu yenkukhu
Inkukhu yenkukhu yinyama ecekeceke, engumthombo olungileyo we-phosphorus kunye neprotein encedisa ekwakheni izihlunu nasekugcineni izicwili zamathambo. Breast Isifuba senkukhu siqukethe i-196 mg yefosforasi eya kudibana neepesenti ezingama-20 zokutya kwakho kwemihla ngemihla.
12. Iitapile
Iitapile zingumthombo otyebileyo we-phosphorus, i-potassium nevithamin C, eziluncedo ekulawuleni uxinzelelo lwegazi kunye nasekuqiniseni ukhuseleko. 1 iitapile ezinkulu ziqukethe i-210 mg yefosforasi eya kudibana neepesenti ezingama-21 zokutya kwakho kwemihla ngemihla.
13. Ubisi oluluhlaza
Ubisi ngumthombo obalaseleyo weeminerali ezibalulekileyo ezinjenge-phosphorus, calcium, sodium kunye ne-potassium. 1 indebe yobisi oluhlaza ine-212 mg ye-phosphorus. Ukusela ubisi yonke imihla kuyanceda ukugcina nokulungisa iiseli zomzimba wakho kunye nezicubu kunye nokunciphisa iintlungu zemisipha.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
Ukutya okuPhezulu okuTyebileyo kwiCalcium engengobisi
