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Fluoride ndi mchere wofunikira kwambiri wolimbikitsira mano omwe amathandiza kupewa zotupa ndi matenda am'kamwa. Mcherewu umathandiza kuti mafupa anu akhale olimba komanso amathandiza kupewa mano.
Malinga ndi National Library of Medicine, kuchuluka kwa fluoride komwe munthu wamba amafunikira kumadalira thupi lake. Amuna amayenera kukhala ndi mamiligalamu 4 a fluoride tsiku lililonse, azimayi amafunikira pafupifupi mamiligalamu atatu, ndipo ana amafunikira ma milligram 0,5 a fluoride patsiku.
Fluoride imapezeka mu zakudya ndi zakumwa zambiri. Amapezeka kwambiri mu mbatata, nkhono zam'madzi, broths, stews, etc. Mcherewu umapezekanso mumtsuko wa mano kapena kutsuka mkamwa komwe mumakhala fluoride wowonjezera.
Chifukwa chake, yang'anani zakudya zomwe zili ndi fluoride wambiri.
1. Tiyi Wakuda
Tiyi wakuda ndi wolemera mu fluoride. Kuchuluka kwa fluoride mu tiyi kumatengera madzi omwe mumagwiritsa ntchito kupanga tiyi. Pafupifupi theka la tiyi wakumwa tiyi wakuda uli ndi pakati pa 0,25 ndi 0.39 mamiligalamu a fluoride. Izi zidzakupatsani magawo 9.7 peresenti ya zofunikira tsiku ndi tsiku za fluoride.
2. Zoumba
Zoumba zokoma ndi zofewa zimakhalanso ndi fluoride. Amakhalanso ndi mavitamini ambiri monga vitamini E, vitamini K, vitamini C, Vitamini B6, ndi zina zotero. Zoumba ndi mtundu wina wa mphesa zouma zomwe zimathandiza kuchepetsa kudzimbidwa, kupewa magazi m'thupi, kutentha thupi komanso kusowa pogonana.
3. Ziwombankhanga
Nkhanu ndi nkhono zomwe zimapulumuka m'madzi, ndipo zimakhala ndi fluoride chifukwa cha madzi a fluoride. Amadzaza ndi mapuloteni komanso zakudya zina zofunika. Nkhanu zimakhala ndi mchere monga selenium vitamini B12, phosphorous, choline, mkuwa ndi ayodini.
4. Nkhanu
Nkhanu zimadzazidwanso ndi fluoride. Ndipo ndi nkhono zodyedwa kwambiri pambuyo pa shrimps. Nkhanu zimakhala ndi mafuta ochuluka kwambiri ndipo ndizochokera ku vitamini C, riboflavin, niacin, chitsulo, mkuwa, vitamini B12, magnesium ndi phosphorous.
5. Vinyo
Vinyo woyera amakhala ndi 0,06 milligrams a fluoride. Izi zipereka 7.5% ndi 10% ya zofunikira tsiku ndi tsiku kwa abambo ndi amai, motsatana. Pewani kumwa magalasi ambiri a vinyo ndikuchepetsa zakumwa ziwiri patsiku.
6. Mbalamezi
Oyster ndi mtundu wina wa nsomba zomwe zimakhala ndi fluoride koma pang'ono. Oyisitara amakhala ndi mamiligalamu 0,05 mu ma ola atatu aliwonse ndipo mitundu yambiri ya nsomba imakhala ndi mamiligalamu 0,02 muola limodzi la 3.5. Yambani kuzidya tsopano!
7. Mphesa
Kodi mumadziwa kuti madzi amphesa amakhalanso ndi fluoride? Mphesa zimadzazanso ndi ma antioxidants ndi phytonutrients. Lili ndi vitamini C, manganese, vitamini A, magnesium, vitamini B6 ndi iron. Kuti muwonjezere kuchuluka kwa fluoride, mutha kukhala ndi kapu yamadzi amphesa.
8. Madzi Amoto
Madzi onunkhira opangidwa ndi zonunkhira za zipatso nawonso amakhala ndi fluoride. Kuchuluka kwa fluoride m'madzi amoto kumadalira madzi omwe mumagwiritsa ntchito. Madzi onunkhira okhala ndi zotsekemera zopangira sakhala athanzi ndipo amatha kuonjezera chiwopsezo cha mano.
9. Sodas
Kuchuluka kwa fluoride soda kumadalira madzi omwe amagwiritsidwa ntchito kukonzekera. Ngakhale ma sodasi siabwino athanzi, makamaka ma sodas a shuga, izi ziyenera kupewedwa. Ndi chifukwa chakuti asidi omwe amapezeka mu soda amatha kuyambitsa mano.
10. Mbatata
Mbatata imapereka pafupifupi 0,14 milligram a fluoride. Izi zidzakwaniritsa 3.5 peresenti ya zomwe amafunika tsiku lililonse ma fluoride kwa abambo. Ndipo kwa mayi, zimapereka 5% ya zomwe amafunikira fluoride. Mutha kuphika mbatata kapena kuwonjezera msuzi wanu kuti mugwiritse ntchito mchere.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Zakudya 10 Zomwe Zimachepetsa Cholesterol Posachedwa
