I-Phosphorus ibandakanyeka ekwakhekeni kwamathambo namazinyo, inomthelela ekusebenzeni okunempilo kwezinso. Kuyasiza futhi ukugcina ibhalansi yamanzi nama-electrolyte emzimbeni. Isidingo salesi sici siyahluka kumuntu nomuntu, kuye ngesimo sempilo.
Cishe i-1% yomzimba womuntu iqukethe i-phosphorus, futhi umuntu omdala udinga cishe u-700 mg walesi sakhi nsuku zonke. Sikunikeza ukuthi ujwayelane nemithombo yezitshalo ye-phosphorus, edingeka ikakhulukazi kuma-vegans.
Lapha, ama-vegans anconywa izinhlobonhlobo zezimpahla ezibhakwe okusanhlamvu ezihlinzeka umzimba hhayi nge-phosphorus kuphela, kodwa futhi ne-fiber nezinye izakhi.
Kanye namaprotheni, ibhotela lamantongomane nalo licebile nge-phosphorus. Kuyancomeka ukuthi udle uwoyela we-organic ngokulungiswa kancane, hhayi ngokusekelwe kubhontshisi wamantongomane othosiwe.
I-cereal ethandwa kakhulu futhi eyanelisayo, izokuvumela ukuthi ukhohlwe umuzwa wokulamba isikhathi eside, kuyilapho unikeza "ingxenye" enhle ye-phosphorus.
I-Vitamin C, i-antioxidants kanye, yebo, i-phosphorus. I-Broccoli yephula wonke amarekhodi enani lokudla okunempilo phakathi kweminye imifino. Ochwepheshe abaningi bayeluleka ukudla i-broccoli eluhlaza kunokuba ibilisiwe.
Yona kanye lezo zimbewu, lapho seziqalile ukugoba, akunakwenzeka ukuba ziyeke! Zicebile kakhulu ku-phosphorus.
Ngaphezu kwamantongomane, imidumba namantongomane amaningi nawo aqukethe i-phosphorus. Ama-alimondi, amantongomane aseBrazil, ama-cashews angeminye yemithombo yalesi sakhi samakhemikhali.
Okuqukethwe kwe-phosphorus engilazini eyodwa imikhiqizo ehlukene:
Ubhontshisi wesoya - 435 mg AmaLentils - 377 mg Mash - 297 mg Chickpeas - 291 mg Ubhontshisi omhlophe - 214 mg Uphizi oluhlaza - 191 mg
Ku-50 g: Amantongomane - 179 mg Ukolweni - 160 mg Pistachios - 190 mg amantongomane aseBrazil - 300 mg Imbewu kabhekilanga - 500 mg