Zamkatimu
Phosphorus ndi imodzi mwazinthu zazikuluzikulu zathanzi. Sizothandiza mthupi lathu lokha, komanso imagwira ntchito zingapo zofunika. Zina mwa izo ndi:
- Kupezeka kwa asidi phosphoric koyenera kuti ntchito yonse ya minofu, kupuma, minofu ndi mafupa ndi njira zamaganizidwe.
- Phosphorus imathandizira thupi mu ma genetics, ndiye chidziwitso chonse chokumbukira, ndipo thanzi la munthu limasungidwa bwino kwambiri, komanso nthawi yayitali.
- Chigawo ichi chimakhudzidwa mwachindunji panjira zakusintha, kukula ndi magawano am'magulu.
- Chifukwa zake mkulu okhutira bwino mayamwidwe zofunika michere ndi mavitamini.
- Bwino chikhalidwe mafupa ndi mano.
- Zimakhudza impso ndi minofu ya mtima.
- Mitundu yambiri ya phosphorous yomwe imakhudzidwa ndi mphamvu zamagetsi zamthupi.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
Mphamvu zabwino pamachitidwe ambiri amthupi zimabweretsa upangiri kuchipatala pakubwera kwa zakudya zamtundu wa phosphorous. Ndi bwino kutsatira mlingaliro woyenera womwe umalimbikitsidwa ndi zikhalidwe za zakudya zabwino za phosphorous ndizofanana ndi pafupifupi 1500 mg patsiku. Nthawi yogwira thupi zolimbitsa thupi ndi mimba mlingo ayenera ziwonjezeke kwa 2000 mg.
Kuchulukirachulukira kwa gawo lothandiza kumabweretsa zotsatira zoyipa, makamaka zikadyedwa kuchokera kuzinthu zopanga. Mosamala kuti p ayenera kuchiza anthu ndi matenda a impso, komanso chizolowezi thupi lawo siligwirizana kapena hypersensitive mankhwala kufufuza chinthu.
Zakudya zokhala ndi phosphorous
Koma zomwe zili zofunikira mu chinthu china chake ziyenera kuzindikira kuti phosphorous 75% imangopeza kudya mitundu ya nsomba zam'nyanja zamafuta. Ndi kukhazikitsidwa kwa mindandanda yazakudya zina thupi limalandira XNUMX% yokha. Ngakhale kuti ndi bwino kugaya zinthu za anthu mankhwala, amene ali pafupifupi wofanana ndi chiŵerengero panopa, ndi phosphorous ndi kashiamu. Zina mwa izo ndi monga: strawberries, beets, mkate, kuchokera ku ufa wa rye, nandolo ndi zina zowonjezera. Musaiwale za zakudya zamtundu wazinyama, momwe phosphorous imathandizira kwambiri. Zosakaniza zokhala ndi mapuloteni zimathandizira pakukonzekera bwino kwa zinthu zakusaka. Zida zopangidwa ndi mbewu monga zomwe zilibe.
Palinso gulu la chakudya, momwe zimapangidwira phosphorous, koma zilipo ngati zowonjezera phosphate. Amapangidwa kuti awonjezere moyo wa alumali kapena kusintha / kusintha kukoma kwa zosakaniza. Zowonjezera zotere zimatengedwa bwino ndipo zimawonjezeredwa ku zakudya zatsiku ndi tsiku ku 1000 mg ya phosphorous. Koma zakudya zotere zimafunika kusamala, chifukwa kuchulukitsitsa kwa chinthucho kumabweretsa zotsatira zoyipa kwambiri kuposa kusowa kwake. Kuchokera ku zinthu zopangidwa ndi phosphate ndi: nyama yamchere, zakumwa zozizilitsa kukhosi, makeke, zinthu zomwe zatha, mbale zotchedwa "chakudya chofulumira".
Tikukupatsani zakudya zamasamba zokhala ndi phosphorous, zomwe zimapatsa akatswiri azakudya zambiri.
1. Mtedza ndi mbewu
Gawo laling'ono la mtedza (pafupifupi magalamu 70) ngati chotupitsa sichimangodyetsa thupi komanso limapatsa 40% yamtengo wapatali wa phosphorous tsiku lililonse. Pazifukwa izi, amalangiza kuti mudye Mtedza waku Brazil, pistachios, walnuts, kapena mitundu ya paini. Kupatula mtedza umapatsa thupi ma antioxidants ofunikira komanso mapuloteni.
Gulu la ma nuclei othandiza limaphatikizapo mbewu za mpendadzuwa ndi dzungu. Magalamu 100 a mbewu za dzungu dzuwa limaphimba mokwanira tsiku lililonse, ndipo mumakhala phosphorous yoposa 1,000 mg. Koma kuti amasulidwe bwino amafunika kulowetsa mbewu asadamwe, chifukwa ambiri (80%) amapezeka mumtundu wa phytic acid, womwe ndi woipa kuposa kupukusa komanso wovuta kukumba. Kuviika kumatulutsa phosphorous. Mbeu za Sesame ndi mbewu za Chia sizothandiza kwenikweni mthupi, komanso kuwonjezera pa phosphorous ili ndi omega-3 acid, fiber ndi iron.
2. Mbewu
Poganizira zinthu zomwe zili ndi phosphorous wambiri, sitingathe kunena za chimanga. Pazinthu zambiri zamtengo wapatali zimayikidwa m'miyeso ya tirigu, balere, oats ndi chimanga. Popeza phosphorous mu izi zosakanikirana zimakhazikika mu chipolopolo cha njere, ndiye kuti mugwiritse ntchito chinthu chabwino mu mawonekedwe ake yaiwisi.
Mbewu yonse ya tirigu, yomwe ndi magalamu 600 imakwaniritsa zofunikira tsiku lililonse. Chimanga chimakhala ndi phosphorous nthawi zina, ndipo ufa wake (1 Cup) umakhala wopitilira 850 mg. Chotupa cha oats kapena mpunga wokhala ndi magalamu opitilira 200 chokha chimakhala ndi gawo lachisanu kuchokera pa kumwa phosphorous patsiku. Kuphatikiza apo, mbewu izi zimapereka minofu ya thupi ndikukhazikika pama metabolism.
3. Zakudya zamkaka
Zina mwa zosakaniza zamkaka kuzinthu zomwe zili ndi phosphorous kwambiri zikuphatikizapo mkaka, yogurt, tchizi. Amapereka thupi mpaka 40% ya mtengo watsiku ndi tsiku wofunikira. Ngakhale mkaka wathunthu umakhala ndi zinthu zambiri monga zotumphukira ndi mafuta ochepa.
Mbale ya tchizi imapangitsa kuchepa kwa phosphorous m'thupi kulibe vuto kuposa mkaka wina uliwonse. Parmesan ili ndi pafupifupi 250 mg ya chinthucho ndi magalamu 30 okha. Pang'ono pang'ono amakhala ndi tchizi ndi mozzarella. Kuphatikiza apo, mitundu iyi siyabwino kwambiri komanso imakhala ndi calcium yambiri, chifukwa chake amalimbikitsidwa pazakudya.
4. Zakudya zam'madzi ndi nsomba zam'nyanja
Mwa zakudya zolemera phosphorous musatenge nsomba ndi nsomba za m'nyanja. Lembani mndandanda kuti muphatikize mbale za nyamayi, nkhono kapena octopus. 70% yamtengo watsiku ndi tsiku wa chinthucho ili ndi gawo limodzi lokha lazipangizi. Mwachitsanzo, oyster (magalamu 100) ali ndi pafupifupi 430 mg ya mankhwala, ndi cuttlefish - pafupifupi 500 mg.
Kugwiritsa ntchito nsomba ndi nsomba kumakuthandizani kuchenjeza thupi motsutsana ndi matenda a mtima, komanso kumalipira kusowa kwa zinthu monga zinc, ayodini, mapuloteni ndi mavitamini. Oyster opindulitsa pamanjenje, ndi mitundu monga nsomba, mackerel kapena sardines perekani thupi ma omega 3 acids ofunikira.
5. Burokoli
Zamasamba monga chinthu cholemera mu phosphorous yolowa mu broccoli. Kutulutsa kwa broccoli pa 100g kumakhala ndi 66 mg ya chinthucho. Poterepa zimakhudzana ndi zosakaniza zochepa, kuphatikiza phosphorous, kabichi imakhala ndi potaziyamu, zinc, calcium ndi iron.
Zogulitsa zimaphatikizidwa pafupifupi pamakina onse azakudya zabwino, zothandiza pokhapokha ngati mtundu wofanana ndi avocado. Alangizi pankhani yazaumoyo ndi zakudya nthawi zambiri amalimbikitsa kudya broccoli yaiwisi, koma kuyambira nthawi yayitali komanso yovuta yokonzekera ndipo ndibwino kukana. Wotenthedwa ndi madzi otentha, mankhwalawa amakhala ndi phindu lalikulu.
6. Nkhuku kapena Turkey
Nkhuku imanyamula pafupifupi 40% ya phosphorous yomwe imadya patsiku (300 mg pa 100 gram kutumikira). Ndipo kuotcha nyama kapena kanyenya n'kothandiza kwambiri kuposa, monga nyama yophika. Gawo lalitali lophika limachepetsa zomwe zili zothandiza pafupifupi kotala.
Mavitamini a gulu la nkhuku olemera, selenium ndi mapuloteni. Phosphorus imakhala ndi nyama yoyera kuposa mdima (mwachitsanzo, m'munsi mwendo). Poyerekeza ndi nkhumba, mawere a nkhuku amakhala athanzi kwambiri chifukwa nyama yankhumba yogwiritsa ntchito magalamu 85 imangobweretsa 25% yokha ya phosphorous tsiku lililonse.
7. Zakudya za nyemba
Pakati pa nyemba palinso zinthu zomwe zimakhala ndi phosphorous wambiri, Ndi nyemba za mitundu ingapo, mphodza, ndi soya wophika bwino. Nyemba zosiyanasiyana zofiira zimakhala ndi zochepa zofunikira, ndipo magawo oyera (100 magalamu) ali ndi 30% yamtengo wapatali wa phosphorous tsiku lililonse. Magalamu 200 okha a mphodza kapena nyemba za soya amadzaza nkhokwe za mankhwala ndi 50% ndi 60%, motsatana.
Kugwiritsa ntchito mbewu izi kumakhala muzolowera chifukwa chomwe nyemba zimalimbikitsidwa pafupipafupi popewa matenda kapena khansa. Kuchulukitsa kuchuluka kwa michere mu njira, kukonzekera kwake. Choncho nyemba zinaganiza zonyika, kuphukira kapena kupesa. Mwachitsanzo, nyemba za soya ndizabwino kuposa mwachangu kapena kuziwiritsa, kuposa momwe zimakhalira mkaka wopangidwa ndi soya kapena tofu. Mukamadya nandolo kapena nyemba mitundu ya Pinto mthupi imatenga pafupifupi 250 mg ya phosphorous (kuchokera kumagawo pafupifupi magalamu 170).
8. Kutseka
Kwa mankhwala wolemera phosphorous monga offal, koma osati onse. Nthawi zambiri zothandiza amalangiza kudya chakudya cha chiwindi kapena ubongo. Mwachitsanzo, ubongo wang'ombe wophika, wophikidwa pamiyeso ya magalamu 85 amapanga 50% ya zofunika tsiku lililonse zofunika paumoyo wa chinthucho.
Maphikidwe ndi kuwonjezera kwa chiwindi cha nkhuku, kuphatikizapo pate, amapanga 53 peresenti ya ndalama zomwezo tsiku lililonse. Komabe, zosakanizazi zimakhala ndi mavitamini b ndi A, amchere omwe amapezeka mwa iwo ndi chitsulo ndi zakudya zina. Chifukwa chake, kutaya zovutazo kuchokera kumaakaunti mukamakonza zakudya zabwino sikofunika.
9. Garlic
Pali malingaliro osiyana pakugwiritsa ntchito adyo pakati pa akatswiri azakudya zoyenera. Titha kusokonezeka ndi kununkhira kosasangalatsa kwa zokometsera, ndipo wina amagwiritsa ntchito pampu, woyamba ndi wachiwiri mbale. Koma osatsutsa kuchiritsa kwake kwa chimfine, komanso ma antibacterial kapena masamba omwe amateteza chitetezo chamthupi.
Garlic moyenerera ali ndi malo oyenera pakati pa zinthu zomwe zili ndi zinki, phosphorous, vitamini C ndi chitsulo. Amachepetsa chiopsezo chofuna kuchepa kwa mafuta m'thupi, amachepetsa kuthamanga kwa magazi, othandiza pakumenya mtima, zilonda ndi khansa. Ndipo phosphorous mu magalamu 100 a adyo ili ndi zoposa 150 mg, kapena kupikisana naye pazomwe mungapeze zobiriwira mutha kungokhala ndi parsley.
10. Batala wa chiponde
Kwa mankhwala ndi mwachionekere mkulu zili phosphorous udindo monga chiponde kapena mafuta. Kuphatikiza pa mankhwala opangidwa ndi mafuta omwe ali ndi mafuta, mapuloteni ndi mchere wothandiza. Iyi ndi imodzi mwanjira zina zodyera chakudya cham'mawa chokoma komanso chopatsa thanzi. Mafuta pamodzi ndi zipatso, toast kapena mkate.
Simuyenera kukhala ndi mchere wathanzi ngati mutapeza thickeners kapena stabilizers. Kukoma kwake kwachilengedwe kumakhala kokoma kwambiri, motero zowonjezera zotsekemera zamankhwala sizofunikira.
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