Wepamusoro gumi nembiri Zvekudya Izvo Zvakakwira muPhosphorus

Zvemukati

• 1. Huku neTurkey
• 2. Nguruve
• 3. Nyama Yenyama
• 4. Zvokudya zvegungwa
• 5. Dairy
• 6. Sunflower neMhodzi Mbeu
• 7. Nzungu
• 8. Zviyo Zvese
• 9. Amaranth neQuinoa
• 10. Bhinzi nenyemba
• 11. Soy
• 12. Kudya Neyakawedzerwa Phosphates
• Icho Chinokosha

Phosphorus chinhu chakakosha chicherwa chinoshandiswa nemuviri wako kuvaka mapfupa ane hutano, kugadzira simba uye kugadzira maseru matsva ().

Iyo inokurudzirwa kudya kwezuva nezuva (RDI) yevakuru ndeye 700 mg, asi kukura vechidiki uye vakadzi vane nhumbu vanoda zvimwe. Iko kukosha kwezuva nezuva (DV) yaifungidzirwa kunge chi1000 mg, asi ichangobva kuvandudzwa kusvika 1,250 mg kuvhara zvinodiwa nemapoka aya ().

Phosphorus kushomeka hakuwanzoitika munyika dzakabudirira, sezvo vanhu vakuru vazhinji vachidya zvinopfuura huwandu hunokurudzirwa mazuva ese (,).

Kunyange phosphorus inobatsira vanhu vazhinji, inogona kukuvadza kana ikadyiwa zvakawandisa. Vanhu vane chirwere cheitsvo vanogona kunetseka kuibvisa muropa ravo uye vangangoda kudzikisira kudya kwavo phosphorus ().

Phosphorus inowanikwa muzvikafu zvakawanda, asi zvimwe zvekudya zvakanyanya kunaka zviwanikwa. Ichi chinyorwa chinonyora gumi nembiri zvekudya izvo zvakanyanya kukwirira mu phosphorus.

1. Huku neTurkey

Imwe kapu (140 gramu) yehuku yakakangwa kana turkey ine mazana matatu emamiriyoni ephosphorus, inova inopfuura makumi mana muzana ezvinokurudzirwa kudya zuva nezuva (RDI). Iyo zvakare yakapfuma mumapuroteni, B mavitamini uye selenium (6, 7).

Chiedza chehuku nyama ine zvishoma phosphorus pane yakasviba nyama, asi zvese zviri zviviri zviwanikwa zvakanaka.

Nzira dzekubika dzinogona kukanganisa phosphorus zvemukati menyama. Kucheka kunochengetedza iyo yakawanda phosphorus, nepo kufashaira kuchideredza nhanho neinenge 25% ().

Pfupiso Chicken uye turkey zvese zviri zviviri sosi yakanaka kwazvo yephosphorus, kunyanya nyama yakapfava. Imwe kapu (140 gramu) inopa inopfuura 40% yeiyo RDI. Kucheka kunochengetedza yakawanda yeiyo phosphorus pane kufashaira.

2. Nguruve

Chikamu chakajairwa che3-ounce (85-gramu) yenguruve yakabikwa ine 25-32% yeiyo RDI yephosphorus, zvichienderana nekatemwa.

Zvimedu zvenguruve zvine shoma shoma phosphorus, nepo yenguruve nyoro ine iyo yakawanda. Kunyangwe bhekoni sosi yakanaka, iine 6% yeiyo RDI pachidimbu (9, 10, 11).

Kufanana nehuku, nzira yekubika inogona kukanganisa iyo phosphorus yemukati yenguruve.

Kupisa kupisa kupisa kunochengetedza 90% yeiyo phosphorus, nepo kufashaira kunogona kudzikisa phosphorus mazinga neanosvika 25% ().

Pfupiso Nguruve isosi yakanaka yephosphorus, ine zvakapoterera 200 mg paawa matatu (85 gramu). Kupisa kupisa kupisa ndiyo nzira yakanakisa yekuchengetedza iyo phosphorus zvemukati.

3. Nyama Yenyama

Nyama dzemuviri, senge huropi uye chiropa, ndiwo manyuko akanakisa efosiforo inotora.

Imwe 3-ounce (85-gramu) inoshumirwa yeinopisa-mhou yemombe huro ine inenge 50% yeiyo RDI yevakuru (12).

Huku chiropa, icho chinowanzo shandiswa kugadzira chikafu cheFrance pâté, chine 53% yeiyo RDI pamaawa matatu (85 gramu) (13).

Nyama dzemuviri dzakapfumawo mune zvimwe zvakakosha zvinovaka muviri, senge vhitamini A, vhitamini B12, ayoni uye inoteedzera zvicherwa. Ivo vanogona kugadzira inonaka uye ine hutano yekuwedzera kune kwako kudya.

Pfupiso Nyama yemumuviri inoshamisa-yakasimba, uye ine yakawanda phosphorus uye mamwe mavitamini nemaminerari. Uropi nechiropa zvese zvine 50% yeiyo RDI pa3-ounce (85-gramu) inoshumira.

4. Zvokudya zvegungwa

Mhando dzakawanda dzehove dzegungwa dzakanaka sosi phosphorus.

Cuttlefish, mollusk inoenderana ne squid uye octopus, ndiyo sosi yakapfuma, ichipa 70% yeiyo RDI mune imwe 3-ounce (85-gramu) yakabikwa ichishandiswa (14).

Dzimwe hove idzo dzakanaka sosi phosphorus inosanganisira (pamahora matatu kana 85 magiramu) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Hove	Phosphorus	% RDI
Carp	451 mg	64%
Sardines	411 mg	59%
Pollock	410 mg	59%
Kupomba	287 mg	41%
Scallops	284 mg	41%
Salmoni	274 mg	39%
Catfish	258 mg	37%
Mackerel	236 mg	34%
Gakanje	238 mg	34%
Crayfish	230 mg	33%

Zvimwe zvekudya izvi, salmon, sardines uye mackerel, zvakare zviwanikwa zvakanaka zveanopa-kupisa omega-3 fatty acids ayo anogona kudzivirira kubva kugomarara, chirwere chemwoyo nezvimwewo zvirwere zvisingaperi (16, 20, 22,).

Pfupiso Mhando dzakasiyana siyana dzegungwa dzakapfuma mu phosphorus. Cuttlefish inopa yakanyanya, iine 493 mg ye phosphorus pakushanda.

5. Dairy

Inofungidzirwa kuti 20-30% yephosphorus muvhareji yekudya kweAmerica kunobva kune zvigadzirwa zvemukaka senge chizi, mukaka, kottage chizi uye yogati ().

Ingori imwechete (28 gramu) yeRomano chizi ine 213 mg yephosphorus (30% yeiyo RDI), uye kapu imwe (245 gramu) yemukaka wakasviba une 35% yeiyo RDI (27, 28).

Zvigadzirwa zvemukaka zvine mafuta mashoma uye zvisina mafuta, kunge yogati uye kottage chizi, zvine phosphorus yakanyanya, nepo mafuta emukaka akazara ane zvishoma (29, 30, 31).

Pfupiso Zvigadzirwa zvemukaka zvine mafuta mashoma semukaka, kottage chizi uye yogati zviwanikwa zvakanaka zvephosphorus, zvichipa 30% yeiyo RDI pakushanda.

6. Sunflower neMhodzi Mbeu

Sunflower nembeu dzemanhanga zvinewo yakawanda phosphorus.

Rimwe ounce (28 gramu) yezuva rakakangwa sunflower kana mbeu yemanhanga ine ingangoita 45% yeiyo RDI yephosphorus (32, 33).

Zvakadaro, inosvika makumi masere muzana yeiyo phosphorus inowanikwa mumbeu iri muchimiro chakachengetwa chinonzi phytic acid, kana phytate, isingagaywe nevanhu (34).

Kunyorovesa mbeu kusvikira yamera kunogona kubatsira kupaza phytic acid, kuburitsa imwe phosphorus yekumwa (35).

Nhanga uye mbeu yezuva yezuva inogona kunakirwa sechikafu, chakasaswa pamasaladhi, chakasanganiswa mumabutter emiti kana kushandiswa mu pesto, uye ndiyo imwe nzira yakanaka kune vanhu vanokanganisa nzungu kana nzungu dzemuti.

Pfupiso Sunflower nembeu dzemanhanga zvine huwandu hwakawanda hwemhando yekuchengetera phosphorus inonzi phytic acid, iyo vanhu vasingakwanise kugaya. Kumera mbeu kunogona kubatsira kuti phosphorus iwanikwe yekumwiwa.

7. Nzungu

Mazhinji nzungu masosi akanaka e phosphorus, asi marimu eBrazil ari pamusoro pechinyorwa. Ingori 1/2-mukombe (67 magiramu) emiti yeBrazil inopa zvinopfuura 2/3 zveRDI zvevakuru (36).

Dzimwe nzungu dzine dzinosvika makumi mana muzana yeiyo RDI pa 1/2-mukombe (60-70 gramu) dzinosanganisira makashewu, maarumondi, mapine nzungu nemapistachios (37, 38, 39, 40).

Iwo zvakare makuru masosi emapuroteni-akavakirwa mapuroteni, antioxidants uye mamineral. Kudya navo nguva dzose kwakabatana nehutano hwemwoyo ().

Kufanana nembeu, yakawanda phosphorus mumanzungu inochengetwa se phytic acid, isinga gayike nevanhu. Kunyorovera kunogona kubatsira, asi zvisizvo zvese zvidzidzo zvinobvumirana ().

Pfupiso Mazhinji nzungu, uye kunyanya nzungu dzeBrazil, manyuko akanaka efosiforo, ine 40% yeiyo RDI pa 1/2-mukombe (67-gramu) inoshumira.

8. Zviyo Zvese

Zviyo zvakawanda zvizere zvine phosphorus, kusanganisira gorosi, oats uye mupunga.

Gorosi rose rine iyo yakawanda phosphorus (291 mg kana 194 gramu pamukombe wakabikwa), ichiteverwa neoats (180 mg kana 234 gramu pamukombe wakabikwa) uye mupunga (162 mg kana 194 gramu pamukombe wakabikwa) (43, 44, 45).

Mazhinji eiyo phosphorus muzviyo zvakakwana anowanikwa muchikamu chekunze che endosperm, inozivikanwa se aleurone, uye neparutivi rwemukati, inonzi utachiona ().

Aya marara anobviswa kana tsanga dzakanatswa, ndosaka tsanga dzese dziri manyuko akanaka e phosphorus uye nei tsanga dzakanatswa dzisiri (47, 48).

Nekudaro, sembeu, yakawanda yeiyo phosphorus muzviyo zvakakwana inochengetwa se phytic acid, inoomesera muviri kugaya nekupinza.

Kunyorovesa, kumera kana kuvirisa tsanga kunogona kupaza imwe phytic acid uye kuita kuti yakawanda phosphorus iwanikwe yekumwa (, 49,,).

Pfupiso Mbeu dzese dzakadai segorosi, oats uye mupunga zvine yakawanda phosphorus. Kunyorovesa, kumera kana kuvirisa zviyo kungaite kuti iwedzere kuwanikwa mukumwa.

9. Amaranth neQuinoa

Kunyange amaranth nequinoa zvinowanzozonzi "zviyo," idzo inongova mbeu diki uye dzinoonekwa semanyepo.

Imwe kapu (246 gramu) yeamaranth yakabikwa ine 52% yezvakakurudzirwa kudya kwezuva nezuva kweiyo phosphorus yevakuru uye iro rakaenzana vhoriyamu yakabikwa ine 40% yeiyo RDI (52, 53).

Zvese zviri zviviri zvekudya izvi zvakare zviwanikwa zvakanaka zvefibre, zvicherwa uye mapuroteni, uye zvakasununguka zvisina guten (,).

Kufanana nedzimwe mbeu, kunyura, kumera uye kuvirisa kunogona kuwedzera kuwanikwa kwephosphorus ().

Pfupiso Mbeu dzekare senge amaranth uye quinoa zvine hutano zvakanyanya uye zviwanikwa zvakanaka zvephosphorus. Imwe chete kapu yakabikwa (246 gramu) ine 40% yezvinokurudzirwa kudya kwezuva nezuva.

10. Bhinzi nenyemba

Bhinzi nenyemba zvinewo yakawanda phosphorus, uye kuidya nguva dzose kunoenderana nenjodzi yakaderera yezvirwere zvakawanda zvisingaperi, kusanganisira cancer (,).

Mukombe mumwe chete (198 magiramu) emwenje yakabikwa une 51% yezvakakurudzirwa kudya kwezuva nezuva uye anopfuura magiramu gumi nemashanu efaibha (59).

Bhinzi dzakapfuma zvakare mu phosphorus, kunyanya Great Northern, nhokwe, navy uye pinto bhinzi, ayo ese ane 250 mg pamukombe (164 kusvika 182 gramu) (60, 61, 62, 63).

Kufanana nezvimwe zvinomera zvephosphorus, kuwanikwa kwemaminerari kunogona kuwedzerwa nekunyorovesa, kumera uye kuvirisa bhinzi (,, 65).

Pfupiso Bhinzi nenyemba, kunyanya kana zvanyoroveswa, zvamera kana kuviriswa, zviwanikwa zvakapfuma zvephosphorus, zvine 250 mg pamukombe (anokwana 160-200 gramu).

11. Soy

Soy inogona kunakidzwa nenzira dzakasiyana, imwe yakakwira muphosphorus kupfuura mimwe.

Soyabe dzakakura dzine phosphorus yakanyanya, nepo edamame, fomu isina kusimba yesoya, ine 60% zvishoma (66, 67).

Soya dzakakura dzinogona kurungwa, kukangwa uye kunakirwa sechikafu chinonaka chinotapira chinopa pamusoro pe100% yeiyo RDI pa2 / 3 mukombe (172 gramu) (68).

Yakaviriswa soy zvigadzirwa, senge tempeh uye natto, zvakare akanaka masosi, ichipa 212 mg uye 146 mg pa3-ounce (85-gramu) inoshumirwa, zvichiteerana (69, 70).

Mazhinji mamwe zvigadzirwa zvakagadzirwa zve soya, senge tofu uye mukaka we soy, hazvisi sosi dzakanaka dze phosphorus, ine isingasviki 20% yeiyo RDI pakushanda (71, 72).

Pfupiso Yese soybeans uye zvakaviriswa soy zvigadzirwa zvigadzirwa zvakanaka zvephosphorus, zvichipa kusvika kuzana muzana muzana yezvakakurudzirwa kudya kwezuva nezuva pakushanda.

12. Kudya Neyakawedzerwa Phosphates

Nepo phosphorus iriko zviripo mune zvekudya zvakawanda, zvimwe zvakagadziriswa chikafu zvine zvakawanda zvakakura kubva kune zvinowedzera.

Phosphate additives ingangoita zana% inobatika, uye inogona kupa chero kubva 300 kusvika 1 000 mg yephosphorus yakawedzera pazuva ().

Kunyanyisa kudya phosphorus kwakabatanidzwa nekurasikirwa kwemapfupa uye kuwedzera njodzi yekufa, saka zvakakosha kuti usadya zvakanyanya kupfuura zvinokurudzirwa kutora (,).

Zvikafu zvakagadzirwa uye zvinwiwa izvo zvinowanzo kuve neyakawedzera phosphates zvinosanganisira:

1. Nyama dzakagadziriswa: Mombe, gwayana, nyama yenguruve uye yehuku zvigadzirwa zvinowanzo nyudzwa kana kujowa nephosphate zvinowedzera kuchengetedza nyama yakapfava uye ine muto (76,,).
2. Cola zvinwiwa: Zvinwiwa zveCola zvinowanzo zvine phosphoric acid, inogadzira phosphorus ().
3. Zvinhu zvakabikwa: Mabhisikiti, musanganiswa wepancake, zvikafu zvekushambadzira uye zvimwe zvinhu zvakabikwa zvinogona kuva nephosphate additives seyakavirisa vamiririri (,).
4. Chikafu chekutenga: Sekureva kweimwe ongororo yemaketani makuru gumi nemashanu ekuAmerica ekukurumidza chikafu, pamusoro pe80% yezvinhu zvemenu zvine zvakawedzera phosphates ().
5. Zvakanakira chikafu: Phosphates inowanzo kuwedzerwa kune nyore chikafu senge mazaya ehuku akaomeswa kuti avabatsire kubika nekukurumidza uye nekuvandudza sherefu hupenyu (, 83).

Kuti utaure kana zvakagadzirwa uye zvakagadziriswa zvekudya kana zvinwiwa zvine phosphorus, tsvaga zvigadzirwa zvine izwi rekuti "phosphate" mavari.

Pfupiso Zvigadzirwa zvakagadzirwa uye zvinwiwa zvinowanzo kuve nephosphate yekuwedzera ekuwedzera mhando uye kuwedzera hupenyu hwesherufu. Vanogona kupa yakawanda phosphorus kuchikafu chako.

Icho Chinokosha

Phosphorus chinhu chakakosha chinovaka muviri chinodiwa kuhutano hwepfupa uye mamwe akawanda mabasa emuviri.

Inogona kuwanikwa muzvikafu zvakawanda, asi inonyanya kukwirira mumapuroteni emhuka, zvigadzirwa zvemukaka, nzungu nembeu, zviyo zvese uye nyemba.

Zvikafu zvakawanda zvakagadzirwa zvine zvakare phosphorus kubva kune zvinowedzera zvephosphate zvinoshandiswa kuwedzera hupenyu hwesherufu kana kuwedzera kuravira kana kugadzirwa.

Chakagadzirwa phosphates uye mhuka sosi phosphorus ndiyo inonyanya kufema, nepo zvirimwa-zvakavakirwa sosi zvinogona kunyoroveswa, kutumbuka kana kuviriswa kuti uwedzere huwandu hweyunogona phosphorus.

Kunyange phosphorus yakanaka kana ichidyiwa zvine mwero, kuwana zvakawandisa kubva kune zvekuwedzera zvekuwedzera kungave kwakashata kune hutano hwako. Vanhu vane chirwere cheitsvo vanodawo kudzikisira kudya kwavo.

Kunzwisisa kuti ndezvipi zvekudya zvakanyanya mu phosphorus zvinogona kukubatsira kuti utore kudya kwako pazvinodiwa.