Phosphorus muDyeti Yako

Zvemukati

• Chii chinonzi phosphorus?
• Ndezvipi zvekudya zvine phosphorus?
• Yakawanda sei phosphorus yaunoda?
• Njodzi dzakabatana nefosiforo yakawandisa
• Njodzi dzakabatana nephosphorus diki

Chii chinonzi phosphorus uye nei chakakosha?

Phosphorus ndiyo yechipiri yakawanda kwazvo mamineral mumuviri wako. Yokutanga calcium. Muviri wako unoda phosphorus pamabasa mazhinji, sekusefa tsvina uye kugadzirisa zvinyama uye maseru.

Vanhu vazhinji vanowana huwandu hwephosphorus iyo yavanoda kuburikidza nedhayeti yavo yemazuva ese. Muchokwadi, zvakajairika kuve nephosphorus yakawandisa mumuviri wako pane kushoma. Hosha yeitsvo kana kudya yakawanda phosphorus uye isina kukwana calcium inogona kutungamira kune yakawandisa phosphorus.

Zvisinei, mamwe mamiriro ehutano (akadai seshuga uye kudhakwa) kana mishonga (senge mamwe maantacid) inogona kukonzera phosphorus mazinga mumuviri wako kudonha zvakanyanya.

Phosphorus mazinga akakwirira zvakanyanya kana akaderera anogona kukonzera matambudziko ekurapa, senge chirwere chemwoyo, kurwadziwa kwemajoini, kana kuneta.

Chii chinonzi phosphorus?

Unoda phosphorus ku:

• chengetedza mapfupa ako akasimba uye akasimba
• batsira kugadzira simba
• fambisa nyama dzako

Uye zvakare, phosphorus inobatsira ku:

• kuvaka mazino akasimba
• gadzirisa mashandisiro anoita muviri wako uye nekushandisa simba
• kuderedza marwadzo emhasuru mushure mekurovedza muviri
• sefa marara muitsvo dzako
• kukura, kuchengetedza, uye kugadzirisa zvinyama uye masero
• gadzira DNA neRNA - zvimiro zvemuviri zvemajini
• dzikama uye shandisa mavhitaminzi senge mavitamini B uye D, pamwe nemamwe mamineral senge iodine, magnesium, uye zinc
• chengetedza kurova kwemoyo nguva dzose
• gonesa nerve conduction

Ndezvipi zvekudya zvine phosphorus?

Zvizhinji zvekudya zvine phosphorus. Chikafu chakapfuma mumapuroteni zvakare akakosha masosi e phosphorus. Izvi zvinosanganisira:

• nyama nehuku
• hove
• mukaka nezvimwe zvinogadzirwa nemukaka
• mazai

Kana chikafu chako chiine calcium yakakwana nemapuroteni, uchave uine phosphorus yakakwana. Izvi imhaka yekuti zvakawanda zvekudya zvine calcium yakawanda zvakare zvine phosphorus.

Zvimwe zvisiri mapuroteni chikafu zvinyorwa zvakare zvine phosphorus. Semuyenzaniso:

• tsanga dzose
• mbatatisi
• garlic
• michero yakaomeswa
• carbonated zvinwiwa (phosphoric acid inoshandiswa kuburitsa iyo carbonation)

Shanduro dzezviyo dzese dzechingwa uye zviyo zvine phosphorus yakawanda kupfuura iya yakagadzirwa neupfu chena.

Nekudaro, phosphorus mumanzungu, mbeu, zviyo, uye bhinzi inosungirwa kuita phytate, isina kunyudzwa zvakanaka.

Yakawanda sei phosphorus yaunoda?

Huwandu hwe phosphorus hwaunoda mukudya kwako zvinoenderana nezera rako.

Vakuru vanoda phosphorus shoma pane vana vari pakati pemazera e9 ne18, asi vanopfuura vana vari pasi pemakore masere.

Iyo inokurudzirwa mvumo yekudya (RDA) yephosphorus ndeiyi inotevera:

• vanhu vakuru (makore gumi nemapfumbamwe zvichikwira): 700 mg
• vana (makore 9 kusvika 18 makore): 1,250 mg
• vana (makore 4 kusvika pamakore masere): 500 mg
• vana (makore 1 kusvika kumakore matatu): 460 mg
• vacheche (makore manomwe kusvika gumi nemaviri mwedzi): 275 mg
• vacheche (vane makore 0 kusvika kumwedzi mitanhatu): 100 mg

Vashoma vanhu vanoda kutora phosphorus zvinowedzera. Vanhu vazhinji vanogona kuwana huwandu hunodiwa hwephosphorus kuburikidza nezvikafu zvavanodya.

Njodzi dzakabatana nefosiforo yakawandisa

Yakawanda phosphate inogona kuva chepfu. Kuwedzera kwemaminerari kunogona kukonzera manyoka, pamwe nekuomesa kwenhengo uye zvinyoro nyoro.

High mazinga e phosphorus anogona kukanganisa kugona kwemuviri wako kunyatso kushandisa mamwe maminera, simbi, calcium, magnesium, uye zinc. Inogona kusangana necalcium inokonzera mamineral deposits kuti aumbe mumhasuru dzako.

Kashoma kuva nefosiforo yakawandisa muropa rako. Kazhinji, vanhu chete vane matambudziko eitsvo kana avo vane matambudziko ekugadzirisa calcium yavo ndivo vanowana dambudziko iri.

Njodzi dzakabatana nephosphorus diki

Mimwe mishonga inogona kudzikisa phosphorus yemuviri wako. Mienzaniso inosanganisira:

• jekiseni
• ACE inhibitors
• corticosteroids
• antacids
• anticonvulsants

Zviratidzo zvepasi phosphorus zvinogona kusanganisira:

• kurwadza kwekubatana kana kwepfupa
• kurasikirwa nenzara
• kusagadzikana kana kushushikana
• kuneta
• kutadza kukura kwemapfupa muvana

Kana iwe ukatora mishonga iyi, taura nemupi wako wezvehutano nezvekuti zvinokurudzirwa here kuti udye zvekudya zvine phosphorus yakawanda kana kutora zvinowedzera zvephosphorus.