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Phosphorous bụ mineral dị mkpa na ịnweta nke abụọ kachasị ukwuu dị na ahụ mmadụ. Mineral a na - enyere aka n’inwe ọkpụkpụ na ezé siri ike ma gbanwee nri n’ime ike site na ịrụ ọrụ dị mkpa na ịchebe metabolism gị.
Akụkụ ahụ dị mkpa nke ahụ, nke bụ ụbụrụ, obi, akụrụ na imeju, ha nile dabere na phosphorous iji mee ka ahụ na-arụ ọrụ nke ọma. Mineral a na-arụ ọrụ dị mkpa na usoro ọkpụkpụ ma na-enyere aka idozi homonụ n'ụzọ nkịtị.
vitamin b12 sitere na nri onye anaghị eri anụ
Phosphorous bụ mineral dị mkpa nke mejupụtara ihe dị ka pasent 0,5 na ahụ nwata na ihe dịka 1 pasent nke ahụ okenye. Phosphorous na-etinye obi nke ọma na obere eriri afọ, ọkachasị ya na mineral ndị ọzọ.
Enweghi ike na phosphorous ga - eduga n'ọkpụkpụ na - adịghị ike, osteoporosis, mgbanwe nke agụụ, ahụ mgbu, ezé ire ere, nchekasị, ọnwụ ma ọ bụ uru na nsogbu ndị ọzọ na mmepe.
Mbo mbata gị site na itinye nri iri na atọ ndị bara ọgaranya na phosphorus.
1. Soyabean
Soybean bụ ezigbo ihe na-enye protein na phosphorous. 1 iko nke soybean nwere 1309 mg nke phosphorous nke ga-ezute 131 pasent nke ihe oriri phosphorous kwa ụbọchị. Soybeans nwekwara mineral ndị ọzọ dị ka ọla kọpa, manganese, zinc, calcium, na ndị ọzọ.
2. Mkpụrụ flax
Mkpụrụ osisi flax bara ọgaranya na omega-3 fatty acids na phosphorous. 1 tablespoon nke flax osisi nwere 65.8 mg nke phosphorous nke ga-ezute pasent 7 nke ihe ị chọrọ n'ụbọchị. Can nwere ike tinye mkpụrụ flax na smoothies gị ma ọ bụ tinye ya na salad gị iji mee ka nri phosphorous gị dịkwuo elu.
3. Ogologo
Lentils dị ka agwa ọcha na mung bekee dị na phosphorous na protein. 1 iko lentil nwere 866 mg nke phosphorous nke ga - ezute 87 pasent nke ihe oriri phosphorous kwa ụbọchị. Lentil nwekwara eriri, folate na potassium na-enyere aka n’inwe ezi ahụike obi.
4. Otis
Oats bụ nri ụtụtụ na-amasịkarị ọtụtụ ndị, ebe ọ nwere phosphorous na fiber nke na-enyere aka igbochi afọ ntachi na ịhazi ọbara mgbali site na ime ka ogo shuga dị n'ọbara dịgide. 1 iko otis nwere 816 mg nke phosphorous nke ga-ezute pasent 82 nke ihe oriri phosphorous kwa ụbọchị.
5. Pinto Agwa
Mkpụrụ osisi Pinto bara ọgaranya na phosphorous na polyphenols nke na-enyere aka belata uto tumo. 1 iko pinto agwa nwere 793 mg nke phosphorous nke ga - ezute 79 pasent nke ihe ị chọrọ phosphorous kwa ụbọchị.
6. almọnd
Almọnd bara ọgaranya na phosphorous, calcium, vitamin E, protein na fiber nke dị mkpa maka ahụike na ntutu. Ihe dị ka almọnd 23 nwere 137 mg nke phosphorous nke ga-ezute 14 pasent nke ihe ị na-eme kwa ụbọchị.
7. Akwa
Akwa dị na vitamin na mineral, nke gụnyere phosphorous, protein, vitamin B2 na nri ndị ọzọ dị mkpa. 1 ọkara akwa nwere 84 mg nke phosphorous nke ga - ezute pasent 8 nke ihe ị na-eme kwa ụbọchị.
ihe nkpuchi ntutu maka uto ntutu n'ụlọ
8. Mkpụrụ Sunflower
Mkpụrụ osisi sunflower bara ọgaranya na phosphorous na vitamin E, nke na-echebe mkpụrụ ndụ nke ahụ site na nnwere onwe n'efu. 1 iko nke sunflower mkpụrụ nwere 304 mg nke phosphorous nke ga-ezute 30 pasent nke ihe ị chọrọ ụbọchị kwa ụbọchị. Gụnye mkpụrụ na oatmeal gị ma ọ bụ na smoothies gị.
9. Tuna
Azụ Tuna bụ ọgaranya sitere na phosphorous na omega-3 fatty acids nke bụ nnukwu nri maka ahụike obi. Tuna dị elu na protein, obere calorie na tuna tuna 1 nwere 269 mg nke phosphorous nke ga-ezute 27 pasent nke nri phosphorous kwa ụbọchị.
10. Osikapa
Osikapa agba aja bụ ezigbo ihe na - enye phosphorous, magnesium na mineral ndị ọzọ dị mkpa, nke na - arụ ọrụ dị ukwuu maka ahụike obi. 1 iko osikapa agba aja aja nwere 185 mg nke phosphorous nke ga - ezute 62 pasent nke ihe achọrọ phosphorous kwa ụbọchị.
11. Ara Ọkụkọ
Ara okuko bu anu aru, nke bu ezigbo mmiri ogwu na protein nke na enye aka iwulite akwara na ime ka aru mmadu ghara idi. ½ ara ọkụkọ nwere mg mg 196 nke phosphorous nke ga - ezute pasent 20 nke ihe ị na-eme kwa ụbọchị.
12. Nduku
Nduku bu ezigbo uzo nke phosphorous, potassium na vitamin C, nke bara uru maka ichikota obara obara na ime ka oria ghara idi. 1 nnukwu nduku nwere 210 mg nke phosphorous nke ga - ezute 21 pasent nke ihe ị na-eme kwa ụbọchị.
13. Akpụcha Mmiri ara
Mmiri ara ehi bụ ezigbo ihe na-enye ezigbo mineral dị ka phosphorous, calcium, sodium, na potassium. 1 iko nke mmiri ara ehi raw nwere 212 mg nke phosphorous. Dụ mmiri ara ehi kwa ụbọchị ga - enyere aka idozi ma mezie sel gị na anụ ahụ gị ma belata mgbu ahụ.
Kekọrịta edemede a!
Ọ bụrụ na ọ masịrị gị ịgụ edemede a, kọọrọ ya ndị nke gị nso.
ka esi emewanye ike anụ ahụ
Nri kachasị elu na calcium nke na-abụghị mmiri ara ehi
