Phosphorus imakhudzidwa ndi mapangidwe a mafupa ndi mano, imathandizira kuti impso zigwire bwino ntchito. Zimathandizanso kusunga madzi ndi ma electrolyte m'thupi. Kufunika kwa chinthu ichi kumasiyana kuchokera kwa munthu ndi munthu, kutengera momwe alili wathanzi.
Pafupifupi 1% ya thupi la munthu imakhala ndi phosphorous, ndipo munthu wamkulu amafunikira pafupifupi 700 mg ya chinthu ichi tsiku lililonse. Tikukupatsirani kuti mudziwe bwino zamasamba a phosphorous, omwe ndi ofunikira makamaka kwa ma vegan.
Apa, ma vegans amalimbikitsidwa kuti aziphika zakudya zosiyanasiyana zomwe zimapatsa thupi phosphorous, komanso fiber ndi zakudya zina.
Pamodzi ndi mapuloteni, mtedza wa peanut umakhalanso ndi phosphorous wochuluka. Ndikoyenera kudya mafuta a organic osagwiritsidwa ntchito pang'ono, osatengera nyemba zokazinga za mtedza.
Mbewu yotchuka kwambiri komanso yokhutiritsa, imakupatsani mwayi woyiwala za njala kwa nthawi yayitali, ndikukupatsani "gawo" labwino la phosphorous.
Vitamini C, antioxidants ndipo, ndithudi, phosphorous. Broccoli imaphwanya zolemba zonse zazakudya pakati pa masamba ena. Akatswiri ambiri amalangiza kudya broccoli yaiwisi osati yophika.
Mbewu zomwezo zomwe, zitayamba kukhala mankhusu, sikutheka kuyimitsa! Iwo ali olemera kwambiri mu phosphorous.
Kuwonjezera pa mtedza, nyemba zambiri ndi mtedza zimakhalanso ndi phosphorous. Ma amondi, mtedza wa ku Brazil, ma cashew ndi ena mwa magwero a mankhwala amenewa.
Kuchuluka kwa phosphorous mu galasi limodzi mankhwala osiyanasiyana:
Nyemba za soya – 435 mg mphodza – 377 mg phala – 297 mg Nkhuku – 291 mg nyemba zoyera – 214 mg nandolo zobiriwira – 191 mg
mu 50 g: Mtedza - 179 mg Buckwheat - 160 mg Pistachios - 190 mg Brazil mtedza - 300 mg mpendadzuwa - 500 mg