Okuqukethwe
I-Phosphorus ingenye yezinto eziyinhloko zamakhemikhali ezempilo enhle. Akusebenzi nje kuphela emzimbeni wethu, kodwa futhi yenza imisebenzi eminingi ebalulekile. Phakathi kwazo kufaka phakathi:
- Ukuba khona kwe-phosphoric acid edingekayo ukuze kusetshenziswe ngokuphelele izinqubo zemisipha, zokuphefumula, zemisipha nezengqondo.
- I-Phosphorus inomthelela omuhle emzimbeni ku-genetics, yilolo lonke ulwazi olusememori, futhi impilo yomuntu igcinwa ingcono kakhulu, futhi ngokuhamba kwesikhathi.
- Le ngxenye ibandakanyeka ngqo ezinqubweni zokuvuselelwa, ukukhula nokuhlukaniswa kwamaseli.
- Ngenxa yokuqukethwe kwayo okuphezulu kwenzeka ukumuncwa okungcono kwezakhi ezibalulekile namavithamini.
- Kuthuthukisa isimo samathambo namazinyo.
- Kunomphumela omuhle ezinso nasemisipha yenhliziyo.
- Iningi lamakhemikhali e-phosphorus abandakanyeka ekusetshenzisweni kwamandla emzimbeni.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu
Ithonya elihle lesici kuzinhlelo eziningi zomzimba liholela ezelulekweni zezokwelapha ekwethulweni ekudleni kwansuku zonke kokudla okuphezulu kwi-phosphorus. Kungcono ukulandela isilinganiso esifanele esinconywe yimikhuba yokudla okunempilo kwe-phosphorus kufaniswa cishe no-1500 mg ngosuku. Ngesikhathi sokuzikhandla okusebenzayo nokukhulelwa kufanele kukhuliswe ku-2000 mg.
Ukuchichima ngokweqile kwengxenye ewusizo kuholela emiphumeleni emibi, ikakhulukazi uma kudliwe emikhiqizweni yemvelaphi yokwenziwa. Ngokucophelela ukuze p kudingeka ukwelapha abantu abanezifo ezinso, kanye ukuthambekela ukungezwani komzimba noma kukhona hypersensitive chemical trace element.
Ukudla okunothe nge-phosphorus
Kodwa okuqukethwe kwengxenye ewusizo kumkhiqizo othile kufanele kuqaphele ukuthi ukumuncwa kwamaphesenti ayikhulu kwe-phosphorus kutholakala kuphela ngokudla izinhlobo zezinhlanzi zasolwandle ezinonile. Ngokwethulwa kwamamenyu ezinye izithako umzimba uthola ama-75% kuphela. Nakuba kungcono kakhulu ukugaya isici saleyo mikhiqizo, ecishe ilingane nesilinganiso samanje, ne-phosphorus ne-calcium. Phakathi kwazo kufaka phakathi: ama-strawberry, ama-beet, isinkwa, kusuka kufulawa we-rye, uphizi nezinye izithako. Ungakhohlwa ngokudla kwemvelaphi yezilwane, lapho i-phosphorus iqukethwe khona ekugxilweni okuphezulu. Izithako ezicebile zamaphrotheni zifaka isandla ekwakhiweni kangcono kwezakhi zokulandela umkhondo. Imikhiqizo enezitshalo ezifana nezingenayo.
Kukhona nesigaba sokudla, lapho ukwakheka kuyi-phosphorus, kepha kutholakala ngesimo sezithasiselo ze-phosphate. Zenzelwe ukunweba impilo yeshalofu noma ukuthuthukisa/ukushintsha ukunambitheka kwezithako. Izithako ezinjalo zimunca kahle futhi zengezwa ekudleni kwansuku zonke ku-1000 mg we-phosphorus. Kodwa lapho ukudla okunjalo kuyadingeka ukugcina ukulinganisela, ngoba ukweqisa kwesici kuholela emiphumeleni engemihle kakhulu kunokuntuleka kwayo. Kusuka emikhiqizweni ye-phosphate egayiwe: inyama egayiwe, iziphuzo ezibandayo, amakhekhe, imikhiqizo eseqediwe, izitsha ezibizwa ngokuthi "ukudla okusheshayo".
Sikunikeza ukukhetha kokudla kwemvelo, okunothe nge-phosphorus, okunikezela iningi lezazi zokudla.
1. Amantongomane nembewu
Ingxenyana encane yamantongomane (cishe amagremu angama-70) njengesidlwana ayondli umzimba kuphela kepha iphinde inikeze cishe i-40% yenani lansuku zonke le-phosphorus. Ngalezi zinhloso, ncoma ukudla Amantongomane aseBrazil, ama-pistachio, ama-walnuts, noma izinhlobo zikaphayini. Ngaphandle kwamantongomane unikeza umzimba ngama-antioxidants abalulekile namaprotheni.
Lesi sigaba se-nuclei ewusizo sifaka imbewu kajongilanga nethanga. Amagremu ayi-100 embewu yamathanga ilanga amboza ngokugcwele isilinganiso sansuku zonke se-elementi, futhi aqukethe ngaphezu kwe-1,000 mg ye-phosphorus. Kepha ukukhishwa okungcono kwe-trace element kunconywa ukuthi kumanzise imbewu ngaphambi kokudliwa, ngoba iningi (i-80%) elikhona embewini ngendlela ye-phytic acid, ebi kakhulu kunokugaya futhi kunzima ukugaya. Ukumanzisa kuyayisika bese kukhipha i-phosphorus. Imbewu yeSesame nembewu yeChia ayisizi kangako emzimbeni, futhi ngaphezu kwe-phosphorus iqukethe i-omega-3 acid, i-fiber ne-iron.
2. Izilimo
Uma ucubungula imikhiqizo enokuqukethwe okuphezulu kwe-phosphorus, akunakwenzeka ukusho mayelana nokusanhlamvu. Esibalweni esikhulu sentengo kugxilwe ekuhlolweni kukakolweni, ibhali, i-oats nommbila. Njengoba i-phosphorus kulezi zithako ekugxileni okukhulu igxilwe kugobolondo lokusanhlamvu, bese usebenzisa umkhiqizo ongcono ngesimo sayo esiluhlaza.
Izinhlamvu zikakolweni eziphelele, okungukuthi, ingxenye engama-gramu ayi-600 igcwalisa izidingo zansuku zonke ze-elementi. Ummbila uqukethe i-phosphorus ngezinye izikhathi ngaphezulu, kanti ufulawa wawo (1 Cup) uhlanganisa ngaphezu kuka-850 mg. Isitsha se-oats noma ilayisi esinevolumu engaphezudlwana kwama-200 amagremu siqukethe ingxenye yesihlanu kusuka ekusetshenzisweni kwe-phosphorus ngosuku. Ngaphezu kwalokho, lezi zilimo zinikeza izicubu zomzimba futhi zijwayele imetabolism.
3. Imikhiqizo yobisi
Phakathi izithako zobisi imikhiqizo okuqukethwe eliphezulu phosphorus zihlanganisa ubisi, iyogathi, ushizi. Banikeza umzimba kuze kufike kuma-40% wenani lansuku zonke lengxenye ewusizo. Ngenkathi ubisi oluphelele lunokuqukethwe okuphezulu kakhulu kwe-elementi njengokuphuma kwayo okunamaphesenti amancane amafutha.
Ipuleti loshizi lenza ukushoda kwe-phosphorus emzimbeni akulona elibi kunanoma yisiphi esinye isithako sobisi. I-Parmesan iqukethe cishe i-250 mg yento ingama-gramu angama-30 kuphela. Okuncane okuncane kunoshizi wezimbuzi ne-mozzarella. Ngaphezu kwalokho, lezi zinhlobo azinamafutha kangako futhi zicebile nge-calcium, ngakho-ke kunconywa ukudla.
4. Izinhlanzi zasolwandle nezinhlanzi zasolwandle
Phakathi kokudla okunothe ku-phosphorus ungathathi izinhlanzi zasolwandle nezinhlanzi zasolwandle. Phakamisa imenyu ongayifaka izitsha ze-squid, i-shellfish noma i-octopus. Ama-70% wenani lansuku zonke le-elementi aqukethe ingxenye eyodwa kuphela encane yalezi zithako. Isibonelo, ama-oysters (amagremu ayi-100) aqukethe cishe ama-430 mg wengxenye yamakhemikhali, ne-cuttlefish - cishe ama-500 mg.
Ukusetshenziswa kwezinhlanzi nokudla kwasolwandle kukuvumela ukuthi uxwayise umzimba ngesifo senhliziyo, futhi kunxephezele ukungabi bikho kwezinto ezifana ne-zinc, iodine, amaprotheni compounds kanye namavithamini. Ama-oyster asizayo ohlelweni lwezinzwa, nezinhlobo ezinjenge i-salmon, i-mackerel noma ama-sardine nikeza umzimba ngama-omega 3 acid abalulekile.
I-5. I-broccoli
Yemifino njengomkhiqizo ocebile nge-phosphorus engena i-broccoli. Ukunikezwa kwe-broccoli nge-100g kuqukethe ama-66 mg ento. Kulokhu iphathelene nezithako ezinekhalori eliphansi, ngaphezu kwe-phosphorus, iklabishi licebile nge-potassium, zinc, calcium ne-iron.
Umkhiqizo ufakwe cishe kuzo zonke izinhlelo zokudla okunempilo, uwusizo kuphela uma ikhwalithi ifaniswa ne-avocado. Ababonisi emkhakheni wezempilo nokudla okunomsoco bavame ukuncoma ukuthi kudliwe i-broccoli ingaphekiwe, kepha kusuka esigabeni eside futhi esinzima sokulungiselela futhi kungcono ukwenqaba. I-scalded ngamanzi abilayo, umkhiqizo ugcina inzuzo enkulu.
6. Inkukhu noma iTurkey
Inkukhu ithwala cishe i-40% yokudla kwe-phosphorus ngosuku (300 mg nge-100 gram ekhonzwayo). Futhi ukose ucezu lwenyama noma i-barbeque kuwusizo ngaphezu kwesibonelo, inyama ephekiwe. Isigaba eside sokupheka sinciphisa okuqukethwe kwezinto eziwusizo cishe ngekota.
Amavithamini weqembu lezinkukhu ezicebile, i-selenium namaprotheni. I-Phosphorus iqukethe inyama emhlophe ethe xaxa kunebumnyama (isibonelo, emlenzeni ongezansi). Uma kuqhathaniswa nengulube, isifuba senkukhu sinempilo kakhulu ngoba inyama yengulube ene-85 g izoletha kuphela ama-25% wenani lansuku zonke le-phosphorus.
7. Imikhiqizo kabhontshisi
Phakathi kwemifino kukhona nemikhiqizo enokuqukethwe okuphezulu kwe-phosphorus, ngubhontshisi wezinhlobo eziningana, udali, nobhontshisi ophekwe kahle. Izinhlobonhlobo ezibomvu zobhontshisi ziqukethe okuncane okuncane kokusebenzisekayo, kanti izingxenye ezimhlophe (amagremu ayi-100) cishe zingama-30% wenani lansuku zonke le-phosphorus. Kuphela ngama-gramu angama-200 amalenti noma ubhontshisi wesoya ogcwalisa izinqolobane zamakhemikhali ngo-50% no-60%, ngokulandelana.
Ukusetshenziswa kwalezi zitshalo kulele kokuqukethwe kwe-fiber ngenxa yokuthi imidumba ituswa kakhulu ukuvikela izifo ezingamahlalakhona noma ezinomdlavuza. Kwandisa ukuhlushwa kwezakhi kumkhiqizo, indlela yokulungiswa kwayo. Ngakho-ke ubhontshisi uthathe isinqumo sokuntywila, ukuhluma noma ukubila. Isibonelo, ubhontshisi wesoya ungcono kunefry noma uwabilise, kunokuba ube ngesimo sobisi olwenziwe ngesoya noma nge-tofu. Uma udla izinhlobo zezinkukhu noma ubhontshisi iPinto emzimbeni ithola cishe ama-250 mg we-phosphorus (kusuka ezingxenyeni ezingaba ngu-170 amagremu).
8. Ukuvala
Ukuze imikhiqizo ecebile phosphorus zihlanganisa offal, kodwa hhayi zonke. Izinjongo eziwusizo ngokuvamile uncoma ukuthi udle ukudla okuvela esibindini noma ebuchosheni. Isibonelo, ubuchopho bezinkomo obubilisiwe, obuphekwe kumthamo wamagremu angama-85 kwenza ama-50% wemfuneko yansuku zonke enconyiwe ebalulekile empilweni yento.
Ukupheka okwengezwe isibindi senkukhu, kufaka phakathi i-pate, kwenza amaphesenti angama-53 esabelo esifanayo sansuku zonke. Kodwa-ke, lezi zithako ziqukethe amavithamini b no-A, amaminerali akhona kuzo ayinsimbi nezinye izakhamzimba. Ngakho-ke, ukulahla imali etholakala kuma-akhawunti lapho ulungiselela ukudla okunempilo kusobala ukuthi akukufanele.
9.Igalikhi
Umbono ohlukanisiwe ukhona ngokusetshenziswa kukagalikhi phakathi kwabathandi bokudla okunomsoco. Umuntu angadideka nephunga elimnandi lesinongo, kanti omunye ulisebenzisa kupompo, izitsha zokuqala nezesibili. Kepha akunakuphikwa ukwelashwa kwayo kwemikhuhlane, futhi njengama-Antibacterial noma imifino ethuthukisa amasosha omzimba.
I-garlic ithatha indawo efanele phakathi kwemikhiqizo ecebile ku-zinc, i-phosphorus, i-vitamin C nensimbi. Iyanciphisa ubungozi bokufakwa okungafuneki kwe-cholesterol, yehlisa umfutho wegazi, ilusizo ekuhlaselweni yinhliziyo, isifo sohlangothi nomdlavuza. Futhi i-phosphorus ngo-100 amagremu kagalikhi iqukethe nje okungaphezu kuka-150 mg, noma ukuncintisana naye kokuqukethwe kwezinto ezilandelwayo eziluhlaza kungafaka iparsley kuphela.
10. Ibhotela lamantongomane
Emikhiqizweni enokuqukethwe okuphezulu ngokusobala kwe-phosphorus isikhundla sebhotela lamantongomane noma uwoyela. Ngaphandle kwesici samakhemikhali ekubunjweni kwamafutha kuqukethe amafutha, amaprotheni namaminerali awusizo. Le ngenye yezindlela zokwenziwa kwesidlo sasekuseni esinempilo futhi esinomsoco. Amafutha ahlanganiswe nezithelo, ubhontshisi noma isinkwa.
Akufanele ube ne-dessert enempilo uma uthola ama-thickeners noma ama-stabilizers. Ukunambitheka kwakhe kwemvelo kumnandi kakhulu, ngakho-ke ama-sweeteners amakhemikhali angeziwe awadingeki.
Bona futhi:
- Ukudla okuphezulu okungu-10 okunevithamini A ephezulu
- Ukudla okuphezulu okungu-10 okuphezulu nge-magnesium
- Ukudla okuphezulu okungu-10 okuphezulu nge-potassium
- Ukudla okuphezulu okungu-10 okunokuqukethwe okuphezulu kakhulu kwe-zinc
- Ukudla okuphezulu okungu-10 okuphezulu kokuqukethwe kwe-iodine