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Phosphorous ndi mchere wofunikira ndipo mchere wachiwiri wochuluka kwambiri wopezeka mthupi la munthu. Mchere uwu umathandiza pakupanga mafupa ndi mano olimba ndikusintha chakudya kukhala mphamvu potenga gawo lalikulu pakusungitsa kagayidwe kanu kagayidwe.
Ziwalo zofunika kwambiri za thupi, zomwe ndi ubongo, mtima, impso ndi chiwindi, zonse zimadalira phosphorous kuti thupi lizigwira ntchito moyenera. Mcherewu umathandizanso kwambiri m'mafupa ndipo umathandizira kulinganiza mahomoni mwachilengedwe.
Phosphorous ndi mchere wofunikira kwambiri womwe umapanga pafupifupi 0,5% mthupi la mwana wakhanda komanso pafupifupi 1% ya munthu wamkulu. Phosphorous imalowa mosavuta m'matumbo ang'onoang'ono, makamaka poyerekeza ndi mchere wina.
Kuperewera kwa phosphorous kumabweretsa mafupa ofooka, kufooka kwa mafupa, kusintha kwa njala, kupweteka kwa minofu, kuwola kwa mano, nkhawa, kuonda kapena phindu komanso mavuto ena okula ndi chitukuko.
Limbikitsani chakudya chanu cha phosphorous pophatikiza zakudya izi 13 zomwe zili ndi phosphorous.
1. Mbewu za soya
Soya ndi gwero labwino la mapuloteni komanso phosphorous. 1 chikho cha soya chili ndi 1309 mg ya phosphorous yomwe ingakumane ndi 131% ya zomwe mumadya tsiku ndi tsiku. Soya amakhalanso ndi mchere wina monga mkuwa, manganese, zinc, calcium, pakati pa ena.
2. Mbewu za fulakesi
Mbeu za fulakesi zimakhala ndi omega-3 fatty acids ndi phosphorous ambiri. Supuni imodzi ya mbewu ya fulakesi imakhala ndi 65.8 mg ya phosphorous yomwe ingakwaniritse 7 peresenti ya phosphorous yanu ya tsiku ndi tsiku. Mutha kuwonjezera mbewu za fulakesi mu ma smoothies anu kapena onjezerani mu saladi wanu kuti muwonjezere phosphorous.
3. Maluwa
Maluwa onga nyemba zoyera ndi nyemba za mung ali ndi phosphorous komanso mapuloteni ambiri. 1 chikho cha mphodza chili ndi 866 mg ya phosphorous yomwe imakumana ndi 87% ya chakudya chanu cha phosphorous tsiku lililonse. Lentili amakhalanso ndi fiber, folate ndi potaziyamu zomwe zimathandiza kukhalabe ndi thanzi lamtima.
4. Oats
Oats ndiwo chakudya cham'mawa chomwe amakonda anthu ambiri, chifukwa chimakhala ndi phosphorous ndi fiber zomwe zimathandiza kupewa kudzimbidwa ndikuwongolera kuthamanga kwa magazi posunga shuga wamagazi. 1 chikho cha oats chili ndi 816 mg ya phosphorous yomwe imakumana ndi 82% ya phosphorous yomwe mumadya tsiku ndi tsiku.
5. Nyemba za Pinto
Nyemba za Pinto zimakhala ndi phosphorous ndi polyphenols omwe amathandiza kuchepetsa kukula kwa chotupacho. 1 chikho cha nyemba za pinto chili ndi 793 mg ya phosphorous yomwe ingakwaniritse 79 peresenti ya phosphorous yanu ya tsiku ndi tsiku.
6. Maamondi
Maamondi ali ndi phosphorous, calcium, vitamini E, protein ndi fiber zomwe ndizofunikira pakhungu ndi thanzi la tsitsi. Pafupifupi amondi 23 amakhala ndi 137 mg ya phosphorous yomwe imakumana ndi 14% ya phosphorous yomwe mumadya tsiku ndi tsiku.
7. Mazira
Mazira ali ndi mavitamini ndi michere yambiri, yomwe imaphatikizapo phosphorous, protein, vitamini B2 ndi zinthu zina zofunika. Dzira 1 lokhazikika lili ndi 84 mg ya phosphorous yomwe imakumana ndi 8% ya phosphorous yomwe mumadya tsiku lililonse.
8. Mpendadzuwa Mbewu
Mbeu za mpendadzuwa zimakhala ndi phosphorous ndi vitamini E, zomwe zimateteza maselo amthupi motsutsana ndi zopitilira muyeso. 1 chikho cha mbeu za mpendadzuwa chili ndi 304 mg wa phosphorous yomwe ingakwaniritse 30 peresenti ya phosphorous yanu ya tsiku ndi tsiku. Phatikizani nyembazo mu oatmeal kapena mu smoothies anu.
9. Tuna
Nsomba za tuna ndi gwero lolemera kwambiri la phosphorous ndi omega-3 fatty acids chomwe ndi chakudya chambiri chathanzi la mtima. Tuna ili ndi mapuloteni ambiri, ma calories ochepa komanso 1 yamzitini yokhala ndi zamzitini imakhala ndi 269 mg ya phosphorous yomwe ingakumane ndi 27% ya phosphorous yomwe mumadya tsiku lililonse.
10. Mpunga Wa Brown
Mpunga wa Brown ndi gwero labwino kwambiri la phosphorous, magnesium ndi michere ina yofunikira, yomwe imagwira ntchito yothandiza thanzi la mtima. 1 chikho cha mpunga wofiirira chili ndi 185 mg ya phosphorous yomwe imakwaniritsa 62 peresenti ya phosphorous yanu ya tsiku ndi tsiku.
11. Chifuwa cha nkhuku
Chifuwa cha nkhuku ndi nyama yowonda, yomwe ndi gwero labwino la phosphorous ndi mapuloteni omwe amathandiza kumanga minofu ndi kusunga mafupa. Breast Chifuwa cha nkhuku chili ndi 196 mg ya phosphorous yomwe imakumana ndi 20% ya phosphorous yomwe mumadya tsiku ndi tsiku.
12. Mbatata
Mbatata ndizochokera ku phosphorous, potaziyamu ndi vitamini C, zomwe zimapindulitsa pakuwongolera kuthamanga kwa magazi komanso kuteteza chitetezo chamthupi. Mbatata 1 yayikulu imakhala ndi 210 mg ya phosphorous yomwe imakumana ndi 21% ya phosphorous yomwe mumadya tsiku ndi tsiku.
13. Mkaka Wakuda
Mkaka ndi gwero labwino kwambiri la michere monga phosphorous, calcium, sodium, ndi potaziyamu. 1 chikho cha mkaka waiwisi uli ndi 212 mg wa phosphorous. Kumwa mkaka tsiku lililonse kumathandiza kukonza ndi kukonza maselo amthupi ndi minyewa komanso kuchepetsa kupweteka kwa minofu.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Zakudya Zapamwamba Zili Ndi calcium Yomwe Sili Mkaka
