Zakudya zokhala ndi phosphorous

Zamkati

• Gulu la zakudya zokhala ndi phosphorous
• Nchito Phosphorus
• Maphikidwe olemera a phosphorus
• Msuzi wa Pesto wokhala ndi Chinsinsi cha Mbewu Dzungu
• Frying Pan Cheese Mkate

Zakudya zazikulu mu phosphorous ndi mpendadzuwa ndi nthanga za dzungu, zipatso zouma, nsomba monga sardine, nyama ndi mkaka. Phosphorus imagwiritsidwanso ntchito ngati chowonjezera chamawonekedwe mwa mchere wa phosphate womwe umapezeka mu zakumwa za kaboni ndi zamzitini, mwachitsanzo.

Phosphorus ndiyofunikira pantchito monga kupanga mafupa ndi mano, komanso kupatsira mphamvu ya mitsempha mthupi. Komabe, ndi mchere womwe uyenera kuyang'aniridwa ndi odwala omwe ali ndi vuto la impso, komanso potaziyamu, ndipo ndikofunikira kupewa zakudya zokhala ndi phosphorous.

Gulu la zakudya zokhala ndi phosphorous

Tebulo lotsatirali likuwonetsa kuchuluka kwa phosphorous ndi zopatsa mphamvu za 100g wazakudya zazikulu zomwe zili ndi mcherewu:

Munthu wamkulu wathanzi ayenera kumeza pafupifupi 700 mg ya phosphorous patsiku ndipo kuyamwa kwake m'matumbo kumalimbikitsidwa mavitamini D okwanira akapezeka. Dziwani komwe mungapeze vitamini D.

Nchito Phosphorus

Phosphorus imagwira ntchito zingapo mthupi, monga kutenga nawo mbali m'mafupa ndi mano, kufalitsa zomwe zimakhudza mitsempha, kutenga nawo gawo pakufinya kwa minofu, kukhala gawo la DNA ya RNA ndi RNA ndikuchita nawo zomwe zimapereka mphamvu ku thupi.

Kusintha kwa phosphorous magazi kumatha kuwonetsa mavuto monga hypothyroidism, kusintha kwa msambo, mavuto a impso kapena kuchepa kwa vitamini D. Onani zomwe phosphorous amatanthauza poyesa magazi.

Maphikidwe olemera a phosphorus

Nawa maphikidwe awiri olemera ndi phosphorous, omwe amagwiritsa ntchito zakudya zomwe zimayambitsa mcherewu:

Msuzi wa Pesto wokhala ndi Chinsinsi cha Mbewu Dzungu

Msuzi wa pesto ndichakudya chabwino chomwe chingagwiritsidwe ntchito kutsagana ndi pasitala, zoyambira ndi masaladi.

Zosakaniza:

1 chikho cha mbewu dzungu
Supuni 4 zamafuta
1 chikho chatsopano basil
Supuni 1 supuni ya mandimu
Supuni 2 zamadzi kapena zokwanira
1/2 clove wa adyo
Supuni 2 za grated Parmesan tchizi
Mchere kuti ulawe

Kukonzekera mawonekedwe:

Sakanizani mbewu za dzungu mu skillet mpaka bulauni wagolide. Kenako ikani purosesa kapena blender ndi zosakaniza zina ndikuphatikiza mpaka mawonekedwe omwe angafune. Pomaliza, onjezerani mafuta. Msuzi uwu ukhoza kusungidwa mufiriji kwa masiku atatu.

Frying Pan Cheese Mkate

Zosakaniza:

3 mazira
3 supuni ya wowawasa sprinkles
Supuni 1 yamadzi
Supuni 1 ya mchere wa yogurt kapena kanyumba tchizi
1 uzitsine mchere
Magawo atatu kuwala mozzarella kapena 1/2 chikho grated parmesan

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender ndikubweretsa zofiirira mu poto yopanda ndodo. Amapanga magawo awiri kapena atatu.