Mukati
Phosphorus ndeimwe yemakemikari makuru ehutano hwakanaka. Izvo hazvishandi chete kumuviri wedu, asiwo inoita akati wandei akakosha mabasa. Pakati pavo inosanganisira:
- Kuvapo kwephosphoric acid inodiwa pakuzara kwemusuru, kufema, musculoskeletal uye maitiro epfungwa.
- Phosphorus ine pundutso mumuviri mumageneti, ndirwo ruzivo rwese rwuri mundangariro, uye hutano hwevanhu hunochengetwa zvirinani, zvakanyanya uye nekufamba kwenguva.
- Ichi chinhu chinobatanidzwa zvakananga mumaitiro ekumutsiridzwa, kukura uye kupatsanurwa kwemasero.
- Nekuda kweayo akakwirira zvemukati kunoitika zvirinani kutora kwemakosha akakosha uye mavitamini
- Inovandudza mamiriro emapfupa nemeno.
- Inobatsira pane itsvo uye mhasuru dzemwoyo.
- Mazhinji emisanganiswa yephosphorus inobatanidzwa musimba metabolism yemuviri.
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho
Iko kukurudzira kwakanaka kwechinhu pane mazhinji masisitimu emuviri kunotungamira kumazano ekurapa pane kuiswa mune kudya kwemazuva ese kwezvikafu zvakakwirira muphosphorus. Zvirinani kutevera iyo chaiyo dosi inokurudzirwa nemitemo yekudya zvine hutano yephosphorus iyo inofananidzwa neinenge 1500 mg pazuva. Munguva yekushanda nesimba uye kubata pamuviri kunofanira kuwedzerwa kusvika 2000 mg.
Kuwandisa kwechikamu chinobatsira kunotungamira kumhedzisiro yakaipa, kunyanya kana ichidyiwa kubva kune zvigadzirwa zvezvakagadzirwa. Nekuchenjerera kuti p inoda kurapa vanhu vane hosha muitsvo, pamwe nekatsika kekuita allergic reactions kana hypersensitive chemical trace element.
Chikafu chakazara mu phosphorus
Asi zvirimo zvezvinhu zvinobatsira mune chimwe chigadzirwa chinofanira kucherechedza kuti zana muzana muzana rekutora phosphorus inongowanikwa nekudya mafuta egungwa hove dzakasiyana. Nekuiswa kwemamenyu ezvimwe zvinoshandiswa muviri unogamuchira chete 75%. Kunyange zvazvo zvakanakisisa kugaya chinhu chezvigadzirwa izvozvo, zvinenge zvakaenzana nereshiyo iripo, uye phosphorus uye calcium. Pakati pavo pane: sitirobheri, bheet, chingwa, kubva muupfu hwe rye, pizi nezvimwe zvinoshandiswa. Usakanganwa nezve chikafu chemhuka, umo phosphorus iri mune yakanyanya kusangana. Mapuroteni-akapfuma zvigadzirwa zvinobatsira mukuwedzera kuri nani kwekuteedzera zvinhu. Zvigadzirwa zvine zvirimwa-zvakavakirwa senge zvisina.
Kune zvakare chikamu chechikafu, uko kuumbwa kuri phosphorus, asi iripo muchimiro chephosphate yekuwedzera. Izvo zvakagadzirirwa kuwedzera hupenyu hwesherufu kana kuvandudza / kushandura kuravira kwezvinosanganiswa. Mishonga yakadaro inobatwa zvakanaka uye inowedzerwa kune kudya kwezuva nezuva kune 1000 mg ye phosphorus. Asi kana zvikafu zvakadaro zvinodikanwa kuti ucherechedze mwero, nekuti kuwanda kwechinhu kunotungamira kune mhedzisiro isiri yakakomba pane kushaikwa kwayo. Kubva pane zvakagadziriswa phosphate zvigadzirwa ndezvi: marinated nyama, zvinwiwa zvinwiwa, mabheji, semi-apedzwa zvigadzirwa, ndiro dzinonzi "chikafu chekukurumidza".
Tinokupa iwe sarudzo yechisikigo chikafu, chakapfuma mu phosphorus, iyo inogovanisa ruzhinji rwevanovaka muviri.
1. Nutsu nembeu
Chikamu chidiki chemanzungu (angangoita magiramu makumi manomwe) sechikafu chisina chete chinopa muviri muviri asiwo chinopa makumi mana muzana ezvekukosha kwezuva nezuva phosphorus. Kune izvi zvinangwa, kurudzira kudya Miti yeBrazil, pistachios, walnuts, kana marudzi emapaini. Kunze kwenzungu dzinopa muviri zvakakosha antioxidants uye mapuroteni.
Ichi chikamu cheinobatsira nuclei inosanganisira sunflower nemhanga mhodzi. 100 gramu yemanhanga mbeu yezuva inovhara zvizere mwero wezuva nezuva wechinhu chacho, uye ine zvinopfuura chiuru chemamiriyoni phosphorus. Asi kuti zvirinani kuburitsa yakakosha trace element inokurudzirwa kunyorova mbeu isati yadyiwa, nekuti mazhinji (1,000%) aripo mumbeu muchimiro chephytic acid, iyo yakaipa kupfuura kugaya uye yakaoma kugaya. Kunyorova kunopwanya uye kuburitsa phosphorus. Sesame mbeu uye Chia mbeu isinganyanyobatsira kumuviri, uye nekuwedzera kune phosphorus ine omega-80 acids, fiber nesimbi.
2. Zvirimwa
Paunenge uchifunga nezvezvigadzirwa zvine yakakwira ye phosphorus, hazvibviri kutaura nezve zviyo. Mune huwandu hukuru hwechinhu chakakosheswa chakakomberedzwa mugirosi rezviyo, bhari, oats uye chibage. Sezvo iyo phosphorus mune izvi zvinongedzo mukusunganidzwa kukuru yakaiswa mugobvu rezviyo, wobva washandisa chigadzirwa chiri nani mune yaro mbishi fomu.
Zviyo zvese zvegorosi, kureva, chikamu mazana magiramu chinozadza chinodikanwa chezuva nezuva chechinhu. Chibage chine phosphorus dzimwe nguva, uye hupfu hwayo (600 Mukombe) unosanganisira zvinopfuura 1 mg. Chidimbu cheoats kana mupunga chine huwandu hweanopfuura mazana maviri magiramu chine chikamu chechishanu kubva mukushandisa phosphorus pazuva. Uye zvakare, zvirimwa izvi zvinopa muviri wemuviri uye zvinomisa metabolism.
3. Zvigadzirwa zvemukaka
Pakati pezvigadzirwa zvemukaka kune zvigadzirwa zvine yakanyanya phosphorus zvirimo zvinosanganisira mukaka, yogati, chizi. Ivo vanopa muviri neanosvika makumi mana muzana ezuva nezuva kukosha kwechinhu chinobatsira. Ipo mukaka wakazara uine zvakakwirira zvemukati mechinhu sezvinobva pazviri zvine chikamu chidiki chemafuta.
Cheese ndiro inogadzira kushomeka kwephosphorus mumuviri haina kuipa kupfuura chero chinhu chinogadzirwa nemukaka. Parmesan ine 250 mg yechinhu chete magiramu makumi matatu. Zvishoma zvishoma zvine mbudzi chizi uye mozzarella. Mukuwedzera, izvi zvakasiyana-siyana hazvina mafuta uye zvakapfuma mu calcium, uye saka zvinokurudzirwa kudya.
4. Zvokudya zvegungwa uye hove dzegungwa
Pakati pezvikafu zvakapfuma phosphorus kwete kutora hove uye hove dzegungwa. Taura menyu kuti ubatanidze madhiri e squid, shellfish kana octopus. 70% yemutengo wezuva nezuva wechinhu chacho unongova nechikamu chidiki chete chezvinhu izvi. Semuyenzaniso, oysters (100 magiramu) rine anenge 430 MG ari kemikari zvinoriumba, uye cuttlefish - anenge 500 MG.
Kushandiswa kwehove uye hove dzegungwa zvinokutendera kuti uyambire muviri nezvechirwere chemwoyo, pamwe nekubhadhara kushomeka kwezvinhu zvakaita sezinc, iodine, mapuroteni macomputer uye mavitamini. Anobatsira oysters pane yetsinga system, uye mhando senge Sarimoni, mackerel kana sardines kupa muviri iwo akakosha omega 3 acids.
5. Broccoli
Yemiriwo sechigadzirwa chakapfuma mu phosphorus inopinda broccoli. Kushumirwa kwebroccoli pa100g ine 66 mg yechinhu. Mune ino kesi zvine chekuita neyepasi-koriori zvigadzirwa, kuwedzera kune phosphorus, kabichi yakafuma mu potassium, zinc, calcium uye iron.
Chigadzirwa chakabatanidzwa mune angangoita ese masisitimu ezvekudya zvinovaka muviri, zvinongobatsira chete kana mhando ichienzaniswa neavocado. Vanachipangamazano mumunda wezvehutano nekudya zvinovaka muviri vanowanzo kurudzira kudya broccoli mbishi, asi kubva padanho refu uye rakaoma rekugadzirira uye zviri nani kuramba. Yakapiswa nemvura irikufashaira, chigadzirwa chinochengeta chakanyanya kubatsirwa.
6. Huku kana Turkey
Huku inotakura ingangoita 40% yekutora phosphorus pazuva (300 mg pa100 gramu inoshumirwa). Uye kugocha chimedu chenyama kana bhabhaque chinonyanya kukosha pane, semuenzaniso, nyama yakabikwa. Chikamu chakareba chekubika chinoderedza zvirimo zvezvinhu zvinobatsira nekota.
Akapfuma huku boka mavitamini, selenium uye protein. Phosphorus ine nyama chena yakawanda kupfuura murima (mugumbo repazasi, semuenzaniso). Mukuenzanisa nenguruve, chipfuva chehuku chine hutano hwakanyanya nekuti nyama yenguruve nyama ine 85 gramu inounza chete 25% yehuwandu hwezuva nezuva hwephosphorus.
7. Zvigadzirwa zvebhinzi
Pakati pema legumes anewo zvigadzirwa zvine phosphorus yakawandisa, ibhinzi yemarudzi akati wandei, nyemba, uye soya dzakabikwa zvakanaka. Tsvuku tsvuku yebhinzi ine zvishoma zvishoma zvezvinhu zvinobatsira, uye chena zvikamu (100 magiramu) zvine 30% yeinokosha zuva nezuva phosphorus. Iwo chete magiramu mazana maviri etsanga kana bhinzi yesoya anozadza matura echikamu chemakemikari ne200% uye 50%, zvichiteerana.
Iko kushandiswa kwezvirimwa izvi kuri mune ye fiber zvemukati nekuda kwekuti iwo mabhora anowanzo kukurudzirwa kudzivirira chirwere chisingaperi kana chegomarara. Inowedzera kuwanda kwezvibereko mune chigadzirwa, nzira yekugadzirira kwayo. Saka bhinzi yakafunga kunyudza, kumera kana kuvirisa. Semuenzaniso, soya bhinzi iri nani pane fry kana kuibika, pane kuva navo muchimiro chemukaka wakagadzirwa nesoy kana tofu. Paunodya nhokwe kana bhinzi mhando Pinto mumuviri inowana ingangoita 250 mg yefosforasi (kubva muzvikamu zvingangoita 170 gramu).
8. Offal
Kune zvigadzirwa zvakapfuma mu phosphorus zvinosanganisira offal, asi kwete zvese. Kazhinji zvinobatsira zvinangwa kurudzira kudya chikafu kubva pachiropa kana huropi. Semuenzaniso, hura hwemombe dzakabikwa, dzakabikwa muyero yemagiramu 85 inoita 50% yezvakakurudzirwa zuva rega rega zvakakosha kune hutano hwechinhu.
Mapepa pamwe nekuwedzerwa kwechiropa chehuku, kusanganisira pate, zvinoumba makumi mashanu neshanu muzana yemari imwe chete yezuva nezuva. Zvisinei, izvi zvinosanganisa zvine mavitamini b uye A, ezvicherwa zvirimo mavari isimbi nezvimwe zvinovaka muviri. Naizvozvo, kurasa chakabviswa kubva kumaakaunzi paunenge uchigadzirira chikafu chine hutano zviri pachena kuti hazvina basa.
9.Garici
Pfungwa yakakamurwa iripo nezvekushandiswa kwegariki pakati pevanoziva vehutano hwakanaka. Mumwe anogona kuvhiringidzwa nekunhuhwirira kusingafadzi kwemwaka, uye mumwe munhu anoishandisa mupombi, yekutanga neyechipiri ndiro. Asi zvirokwazvo hapana kuramba kurapa kwayo kwechikosoro, uye seAntibacterials kana miriwo inovandudza immune system.
Garlic inotora nzvimbo yakakodzera pakati pezvigadzirwa zvakapfuma mu zinc, phosphorus, vhitamini C uye iron. Inoderedza njodzi yekuiswa kusingadiwe kwecholesterol, inoderedza BP, inobatsira pakurwadziwa kwemoyo, sitiroko nekenza. Uye phosphorus mu 100 magiramu egariki ine zvinopfuura 150 mg chete, kana kukwikwidzana naye pazvinhu zvezvinhu zvakasaririra mutema zvinogona chete parsley.
10. Nzungu ruomba
Kune zvigadzirwa zvine zviri pachena kuti yakakwira phosphorus chinzvimbo senzungu ruomba kana mafuta. Mukuwedzera kune chinhu chemakemikari mukuumbwa kwemafuta ane mafuta, mapuroteni uye maminera anobatsira. Iyi ndeimwe yedzimwe nzira dzekudya kwemangwanani kunogutsa uye kunovaka muviri. Oiri inosanganiswa nemichero, toast kana chingwa.
Iwe haufanire kunge uine dhizeti ine hutano kana iwe ukawana thickeners kana stabilizers. Kumwe kuravira kwake kwepanyama kunotapira, saka mamwe makemikari anotapira haadiwe.
Onawo:
- Zvepamusoro gumi zvekudya zvine vhitamini A yakawanda
- Wepamusoro gumi chikafu chakakwira mu magnesium
- Zvepamusoro gumi zvekudya zvine potassium
- Chikafu chepamusoro gumi chine zinc yakawanda kwazvo
- Wepamusoro gumi chikafu chepamusoro mune ayodini zvemukati