Ukushoda kwe-phosphorus kuhlangana kuyaqabukela futhi kwabadla imifino kuphela, imenyu yayo engenayo inyama nokudla okune-phosphorus. I-Phosphorus inesibopho empilweni yamazinyo namathambo, amandla, ondla amangqamuzana omzimba. Uma unesimiso sokuzivikela ezifweni esibuthakathaka, ubuhlungu bemisipha bukukhathaza, kukhona i-anemia kanye nesifiso esibi, umuntu angasola ukuntuleka kwalesi sici esibalulekile samaminerali. Ngosuku, umuntu omdala udinga ukudla i-1000 mg ye-phosphorus. Kunemithombo eyanele ye-phosphorus emvelweni, eyanele ukuvimbela ukuntula.
Ama-oyster
Ama-oyster ahamba phambili kumaprotheni namavithamini amaningi A, C, no-D, iodine, i-zinc, i-phosphorus (426 mg ngamagremu angu-100), ama-fatty acids omega-3's - le cocktail iqabula ikakhulukazi ukubukeka kwakho, ithuthukisa isimo sesikhumba, izinzipho, namazinyo, aqinise amathambo nesimiso sezinzwa, kanye nomthelela omuhle empilweni yezitho zokuzala.
Ibhitela lamantongomane
Ibhotela lamantongomane lijabulisa ama-foodies nabalandeli be-nutty flavour. Lona umthombo omkhulu wamaprotheni ne-phosphorus. Khetha ibhotela lamantongomane lemvelo, elingenazo izithasiselo ezingeziwe, izithuthukisi ukunambitheka, nezilondolozi.
Izinhlamvu
Izinhlamvu ze-cereal ziqukethe i-phosphorus eningi, ngakho-ke qiniseka ukuthi uvula okusanhlamvu nesinkwa sikakolweni ekudleni kwakho: ubhontshisi oyingqwele - ummbila, izinga lebhali, ukolweni, nama-oats. Izinhlamvu ziqukethe i-fiber eningi, esiza umgudu wakho wokugaya ukudla usebenze kangcono.
I-broccoli
I-Broccoli iqukethe i-66 mg ye-phosphorus ngamagremu angu-100 kanye ne-potassium, i-calcium, i-magnesium, insimbi, i-zinc, amavithamini ahlukahlukene, kanye nenjabulo yokulahlekelwa isisindo, ama-calories aphansi, yi-34 kcal ngamagremu angu-100. I-Broccoli ingadliwa iluhlaza. Kodwa uma lolu khetho lungafaneleki, lungiselela le mifino kuze kube lula - i-Alden.
Ushizi
Imikhiqizo equkethe i-calcium ne-fluoride ngobuningi obanele, kodwa ikakhulukazi eningi kushizi. Isibonelo, ushizi weParmesan ekupheleni kwegramu engu-30 uqukethe 213 mg we-phosphorus, noshizi wezimbuzi - 200 mg, mozzarella - 180 mg. Lezi shizi zinephesenti eliphansi lamafutha; ngakho-ke, ngeke zilimaze isibalo sakho.
imidumba
Ubhontshisi, udali, ubhontshisi - yonke into ingumthombo we-phosphorus. Ubhontshisi wesoya uqukethe u-180 mg we-phosphorus ngamagremu ayi-100 omkhiqizo namagremu angu-200 kabhontshisi omhlophe, amaphesenti angu-30 yenani lansuku zonke lale ngxenye ye-trace.
Imbewu
Imbewu izoba isengezo esihle kumasaladi akho, ama-smoothies, noma i-oatmeal yasekuseni. Imbewu equkethe i-phosphorus - i-Chia, ithanga, i-sunflower, nembewu yesesame. 100 amagremu imbewu ithanga - 1 233 mg phosphorus. Imbewu ye-Chia isengezo se-phosphorus iqukethe i-fiber eningi, i-polyunsaturated fatty acids, i-calcium, insimbi, kanye nama-antioxidants.
Ugaliki
Ukuvikelwa kwamasosha omzimba kanye nezakhiwo zokulwa namagciwane - ngakho-ke siyawazi ugalikhi. Futhi iqukethe u-153 mg we-phosphorus ngamagremu angu-100, kanye ne-iron, i-zinc, novithamini C. I-garlic isiza ukwehlisa umfutho wegazi futhi ijwayele amazinga e-cholesterol iqinisa inhliziyo.