Kuperewera kwa phosphorous sikumakumana kawirikawiri komanso kwa omwe amadya masamba okha, omwe sakhala ndi nyama komanso zakudya zokhala ndi phosphorous. Phosphorus imayang'anira thanzi la mano ndi mafupa, mphamvu, zomwe zimadyetsa maselo a thupi. Ngati muli ndi chitetezo chofooka, kupweteka kwa minofu kumakuvutitsani, pali kuchepa kwa magazi m'thupi komanso kusafuna kudya, munthu akhoza kukayikira kusowa kwa mchere wofunikirawu. Patsiku, munthu wamkulu ayenera kudya 1000 mg wa phosphorous. Pali magwero okwanira a phosphorous m'chilengedwe, okwanira kuteteza akusowa.
Oysters
Oyster ndi atsogoleri a mapuloteni ndi mavitamini ambiri A, C, ndi D, ayodini, nthaka, phosphorous (426 mg pa 100 magalamu), mafuta acids omega-3's - malo odyerawa amatsitsimutsa maonekedwe anu, kusintha khungu, misomali, ndi mano, kulimbikitsa mafupa ndi mantha dongosolo, komanso zotsatira zabwino pa thanzi la ubereki.
Peanut batala
Peanut butter amasangalatsa zakudya komanso mafani a kukoma kwa nutty. Ichi ndi gwero lalikulu la mapuloteni ndi phosphorous. Sankhani chiponde chachilengedwe, chomwe chilibe zowonjezera zotsekemera, zowonjezera kukoma, ndi zoteteza.
Mbewu
Mbewu za phala zimakhala ndi phosphorous yambiri, choncho onetsetsani kuti mukudya zakudya zanu monga chimanga ndi mkate wa tirigu: nyemba zopambana - chimanga, chiwerengero cha balere, tirigu, ndi oats. Mbewu zimakhala ndi fiber yambiri, zomwe zimathandiza kuti m'mimba mugwire ntchito bwino.
Burokoli
Broccoli ili ndi 66 mg ya phosphorous pa magalamu 100 ndi potaziyamu, calcium, magnesium, chitsulo, zinki, mavitamini osiyanasiyana, ndi chisangalalo cha kutaya thupi, zopatsa mphamvu zochepa, ndi 34 kcal pa 100 magalamu. Broccoli akhoza kudyedwa yaiwisi. Koma ngati njira iyi simuyenera, konzani masambawa mpaka ofewa - Alden.
Tchizi
Mankhwala munali kashiamu ndi fluoride mokwanira zedi, koma makamaka ambiri a iwo tchizi. Mwachitsanzo, Parmesan tchizi kumapeto kwa 30 magalamu lili 213 mg wa phosphorous, ndi mbuzi tchizi - 200 mg, mozzarella - 180 mg. Tchizizi zimakhala ndi mafuta ochepa; chifukwa chake, sizidzavulaza thupi lanu.
Mitundu
Soya, mphodza, nyemba - chilichonse ndi gwero la phosphorous. Soya ali ndi 180 mg wa phosphorous pa magalamu 100 a mankhwala ndi 200 magalamu a nyemba zoyera, 30 peresenti ya mtengo wa tsiku ndi tsiku wa kufufuza uku.
Mbewu
Mbewu zidzakhala zabwino kuwonjezera pa saladi, smoothies, kapena oatmeal yam'mawa. Mbewu zokhala ndi phosphorous - Chia, dzungu, mpendadzuwa, ndi nthangala za sesame. 100 magalamu a dzungu mbewu - 1 233 mg wa phosphorous. Mbeu za Chia ndizowonjezera za phosphorous zili ndi fiber yambiri, polyunsaturated mafuta acids, calcium, iron, ndi antioxidants.
Adyo
Chitetezo chamthupi komanso anti-bacterial properties - kotero tikudziwa za adyo. Ndipo lili 153 mg wa phosphorous pa magalamu 100, kuphatikiza chitsulo, nthaka, ndi vitamini C. Garlic kuthandiza kuchepetsa kuthamanga kwa magazi ndi normalize mafuta m`thupi milingo amalimbitsa mtima.