Kushomeka kwe phosphorus kunosangana kashoma uye kune vevanodya nyama chete, iyo menyu isina nyama uye isina phosphorus ine chikafu. Phosphorus inoona nezve hutano hwemeno nemapfupa, pasimba, iro rinodya masero emuviri. Kana iwe uine immune system isina kusimba, kurwadziwa kwemhasuru kunokunetsa, kune anemia uye kushaya kudya, munhu anogona kufungidzira kushomeka kweiyi yakakosha trace mineral. Zuva, munhu mukuru anoda kudya 1000 mg phosphorus. Kune akakwana masosi e phosphorus mune zvakasikwa, anokwana kudzivirira kushomeka.
Oysters
Oyster ndivo vatungamiriri muprotein uye akawanda mavhitamini A, C, uye D, ayodhini, zingi, phosphorus (426 mg pa100 magiramu), fatty acids omega-3's - iyi cocktail inonyanya kuzorodza chitarisiko chako, inovandudza mamiriro eganda, zvipikiri, uye mazino, kusimbisa mapfupa uye tsinga system, pamwe chete nemhedzisiro yakanaka pahutano hwenhengo dzekubereka.
Peanut butter
Peanut butter inofadza mafoodies uye mafeni einutty flavour. Ichi chiitiko chikuru cheprotein uye phosphorus. Sarudza chaiyo nzungu ruomba, iyo isina mamwe anotapira, zvinwiwa zvinowedzera, uye zvinodzivirira
Zviyo
Zviyo zvezviyo zvine phosphorus yakawanda, saka iva nechokwadi chekubatidza zviyo nechingwa chegorosi pakudya kwako: shasha bhinzi - chibage, bhari, gorosi uye oats. Zviyo zvine fiber yakawanda, iyo inobatsira kugaya kwako kushanda zvakanaka.
Broccoli
Broccoli ine 66 mg ye phosphorus pamagiramu zana uye potassium, calcium, magnesium, iron, zinc, zvakasiyana-siyana zvevhithamini, uye mufaro wekurasikirwa, zvishoma mumakori, ndeye 100 kcal pa34 gramu. Broccoli inogona kudyiwa iri mbishi. Asi kana sarudzo iyi iwe usingakodzeri, gadzirira iyi muriwo kusvika wakapfava - Alden.
Cheese
Zvigadzirwa zvine calcium uye fluoride muhuwandu hwakakwana, asi kunyanya mazhinji acho muchizi. Semuenzaniso, Parmesan chizi panopera 30 gramu ine 213 mg yefosforasi, uye chizi yembudzi - 200 mg, mozzarella - 180 mg. Aya machizi ane chikamu chepasi chemafuta; nokudaro, ivo havazokuvadza chimiro chako.
Legumes
Soya bhinzi, nyemba, bhinzi - zvese zvinobva kune phosphorous. Soya beans ine 180 mg ye phosphorus pamagiramu zana echigadzirwa uye 100 magiramu ebhinzi chena, 200 muzana yeiyi trace element kukosha kwezuva nezuva.
Mbeu
Mbeu ichave yakanaka kuwedzera kune yako salads, smoothies, kana mangwanani oatmeal. Mhodzi dzine phosphorus - Chia, manhanga, sunflower, nesesame. 100 magiramu embeu yenhanga - 1 233 mg ye phosphorus. Mbeu dzeChia ndeyekuwedzerwa kwephosphorus ine yakawanda fiber, polyunsaturated fatty acids, calcium, iron, uye antioxidants.
Garlic
Kudzivirirwa kwekudzivirira uye anti-bacterial properties - saka tinoziva nezvegariki. Uye ine 153 mg yephosphorus pamagiramu zana, pamwe nesimbi, zingi, uye vhitamini C. Garlic inobatsira kuderedza BP uye normalize cholesterol mazinga anosimbisa mwoyo.