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I-Phosphorus iyiminerali ebalulekile futhi iyiminerali yesibili eningi kakhulu etholakala emzimbeni womuntu. Le minerali isiza ekwakheni amathambo namazinyo aqinile futhi iguqula ukudla kube ngamandla ngokudlala indima enkulu ekugcineni imetabolism yakho isebenza.
Izitho ezibalulekile zomzimba, okungubuchopho, inhliziyo, izinso nesibindi, konke kuncike kwi-phosphorus ukugcina umzimba usebenza kahle. Le minerali ibuye ibambe iqhaza elikhulu esakhiweni samathambo futhi isize ukulinganisa ama-hormone ngokwemvelo.
I-Phosphorus iyiminerali ebalulekile eyenza cishe amaphesenti ama-0.5 emzimbeni wosana futhi cishe iphesenti elilodwa lomzimba wabantu abadala. I-phosphorus itholakala kalula emathunjini amancane, ikakhulukazi uma iqhathaniswa namanye amaminerali.
Ukushoda kwe-phosphorus kuzoholela emathanjeni abuthakathaka, kwamathambo, ekushintsheni kwesifiso sokudla, ukuqaqamba kwemisipha, ukubola kwamazinyo, ukukhathazeka, ukwehla kwesisindo noma ukuzuza nezinye izinkinga zokukhula nentuthuko.
Thuthukisa ukudla kwakho okune-phosphorus ngokufaka lokhu kudla okungu-13 okunothe nge-phosphorus.
1. Ubhontshisi weSoya
AmaSoya ngumthombo omuhle wamaprotheni ne-phosphorus. 1 inkomishi kabhontshisi iqukethe i-1309 mg ye-phosphorus ezohlangabezana namaphesenti akho ayi-131 wokudla kwakho kwansuku zonke okune-phosphorus. AmaSoya nawo aqukethe amanye amaminerali afana nethusi, i-manganese, i-zinc, i-calcium, phakathi kokunye.
2. Imbewu yefilakisi
Imbewu yefilakisi icebile ku-omega-3 fatty acids ne-phosphorus. Isipuni esingu-1 sembewu yefilakisi siqukethe u-65.8 mg we-phosphorus ozohlangabezana namaphesenti ayi-7 wemfuneko yakho yansuku zonke ye-phosphorus. Ungangeza imbewu yefilakisi kuma-smoothies akho noma uyingeze esaladini lakho ukuze wandise ukudla okune-phosphorus.
3. Ama-lentili
Ama-lentile afana nobhontshisi omhlophe nobhontshisi we-mung aphezulu nge-phosphorus namaprotheni. 1 inkomishi yamalenti iqukethe i-866 mg ye-phosphorus ezohlangabezana namaphesenti angu-87 wokudla kwakho kwe-phosphorus kwansuku zonke. Ama-lentile nawo ane-fiber, i-folate ne-potassium esiza ekugcineni impilo yenhliziyo enhle.
4. Oats
Ama-oats angukudla kwasekuseni okuthandwa kakhulu ngabaningi, njengoba iqukethe i-phosphorus kanye ne-fiber esiza ekuvimbeleni ukuqunjelwa nokulawula umfutho wegazi ngokugcina amazinga kashukela egazi azinzile. 1 inkomishi yama-oats iqukethe i-816 mg ye-phosphorus ezohlangabezana namaphesenti angama-82 wokudla kwakho kwansuku zonke kwe-phosphorus.
5. Ubhontshisi wePinto
Ubhontshisi wePinto ucebile ngama-phosphorus nama-polyphenols asiza ukwehlisa ukukhula kwesimila. 1 inkomishi yamabhontshisi we-pinto iqukethe i-793 mg ye-phosphorus ezohlangabezana namaphesenti angama-79 wemfuneko yakho yansuku zonke ye-phosphorus.
6. Ama-alimondi
Ama-alimondi acebile nge-phosphorus, calcium, uvithamini E, amaprotheni kanye nefayibha okubalulekile empilweni yesikhumba nezinwele. Cishe ama-alimondi angama-23 aqukethe i-137 mg ye-phosphorus ezohlangana namaphesenti ayi-14 wokudla kwakho kwe-phosphorus kwansuku zonke.
7. Amaqanda
Amaqanda agcwele amavithamini namaminerali, okubandakanya i-phosphorus, amaprotheni, uvithamini B2 nezinye izakhi zomzimba ezibalulekile. Iqanda eli-1 eliphakathi liqukethe i-84 mg ye-phosphorus ezohlangabezana namaphesenti ayi-8 wokudla kwakho kwe-phosphorus kwansuku zonke.
8. Imbewu Yobhekilanga
Imbewu ye-sunflower icebile nge-phosphorus ne-vitamin E, evikela amangqamuzana omzimba kuma-radicals wamahhala. 1 inkomishi yembewu ye-sunflower iqukethe i-304 mg ye-phosphorus ezohlangabezana namaphesenti angama-30 wemfuneko yakho yansuku zonke ye-phosphorus. Faka imbewu ku-oatmeal yakho noma kuma-smoothies akho.
9. I-Tuna
Izinhlanzi ze-tuna zingumthombo ocebile we-phosphorus ne-omega-3 fatty acids okuwukudla okuhle kwempilo yenhliziyo. I-tuna inamaprotheni amaningi, ama-calories aphansi kanye ne-tuna eyodwa ekheniwe iqukethe i-269 mg ye-phosphorus ezohlangabezana namaphesenti ama-27 we-phosphorus oyidlayo nsuku zonke.
10. Ilayisi Elinsundu
Irayisi elinsundu ngumthombo omuhle kakhulu we-phosphorus, i-magnesium namanye amaminerali abalulekile, asebenza kahle empilweni yenhliziyo. 1 inkomishi yelayisi elinsundu iqukethe i-185 mg ye-phosphorus ezohlangabezana namaphesenti angama-62 wemfuneko yakho yansuku zonke ye-phosphorus.
11. Isifuba Sezinkukhu
Isifuba senkukhu siyinyama enciphile, okuwumthombo omuhle we-phosphorus namaprotheni asiza ekwakheni imisipha nasekugcineni izicubu zamathambo. Breast Isifuba senkukhu sine-196 mg ye-phosphorus ezohlangabezana namaphesenti ama-20 we-phosphorus oyidlayo nsuku zonke.
12. Amazambane
Amazambane angumthombo ocebile we-phosphorus, i-potassium ne-vitamin C, okuyinzuzo ekulawuleni umfutho wegazi nokuqinisa amasosha omzimba. Amazambane ama-1 amakhulu aqukethe u-210 mg we-phosphorus ozohlangana namaphesenti angama-21 wokudla kwakho kwansuku zonke kwe-phosphorus.
13. Ubisi oluhlaza
Ubisi luwumthombo omuhle kakhulu wamaminerali abalulekile afana ne-phosphorus, calcium, sodium ne-potassium. 1 inkomishi yobisi oluhlaza iqukethe i-212 mg ye-phosphorus. Ukuphuza ubisi nsuku zonke kuzosiza ukugcina nokulungisa amaseli nezicubu zomzimba wakho futhi kwehlise nobuhlungu bemisipha.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
Ukudla Okuphezulu Okunothile Ku-calcium Okungeyona Ubisi
