Zakudya 12 Zapamwamba Zomwe Zili Pamwamba pa Phosphorus

Zamkati

• 1. Nkhuku ndi Turkey
• 2. Nkhumba
• 3. Zakudya Zanyama
• 4. Zakudya Zam'madzi
• 5. Mkaka
• 6. Mpendadzuwa ndi Mbewu za Dzungu
• 7. Mtedza
• 8. Mbewu Zonse
• 9. Amaranth ndi Quinoa
• 10. Nyemba ndi mphodza
• 11. Soy
• 12. Zakudya Ndi Phosphates Yowonjezera
• Mfundo Yofunika Kwambiri

Phosphorous ndi mchere wofunikira womwe thupi lanu limagwiritsa ntchito kupanga mafupa athanzi, kupanga mphamvu ndikupanga maselo atsopano ().

Zakudya zolimbikitsidwa tsiku ndi tsiku (RDI) za akulu ndi 700 mg, koma achinyamata omwe akukula komanso amayi apakati amafunikira zochulukirapo. Mtengo watsiku ndi tsiku (DV) umayerekezeredwa kuti ndi 1000 mg, koma wasinthidwa posachedwa kukhala 1,250 mg kuti akwaniritse zosowa zamaguluwa ().

Kuperewera kwa phosphorus ndichosowa m'maiko otukuka, chifukwa achikulire ambiri amadya kuposa zomwe amafunikira tsiku lililonse (,).

Ngakhale phosphorous imathandiza anthu ambiri, imatha kuvulaza ikawonongedwa. Anthu omwe ali ndi matenda a impso atha kukhala ndi vuto kuwachotsa m'magazi awo ndipo angafunikire kuchepetsa kudya kwa phosphorous ().

Phosphorus imapezeka mu zakudya zambiri, koma zakudya zina ndizabwino kwambiri. Nkhaniyi ikulemba zakudya 12 zomwe zili ndi phosphorous kwambiri.

1. Nkhuku ndi Turkey

Chikho chimodzi (140 magalamu) a nkhuku kapena nkhuku yokazinga ili ndi 300 mg ya phosphorous, yomwe ndi yoposa 40% yazakudya za tsiku ndi tsiku (RDI). Mulinso mapuloteni ambiri, mavitamini B ndi selenium (6, 7).

Nyama yopepuka ya nkhuku imakhala ndi phosphorous pang'ono kuposa nyama yakuda, koma zonsezi ndizabwino.

Njira zophikira zitha kukhudzanso phosphorous ya nyama. Kukuwotcha kumateteza phosphorous kwambiri, pomwe kuwira kumachepetsa milingo pafupifupi 25% ().

Chidule Nkhuku ndi nkhuku zonse ndizochokera ku phosphorous, makamaka nyama yopepuka. Chikho chimodzi (140 magalamu) chimapereka zoposa 40% za RDI. Kuwotcha kumateteza phosphorous kwambiri kuposa kuwira.

2. Nkhumba

Gawo limodzi la magawo atatu (85-gramu) la nkhumba yophika lili ndi 25-32% ya RDI ya phosphorous, kutengera kudula.

Zakudya za nkhumba zimakhala ndi phosphorous yocheperako, pomwe nyama yankhumba imakhala nayo kwambiri. Ngakhale nyama yankhumba ndi gwero labwino, lokhala ndi 6% ya RDI pagawo (9, 10, 11).

Mofanana ndi nkhuku, njira yophika imatha kukhudza phosphorous ya nkhumba.

Kuphika kwauma kouma kumateteza 90% ya phosphorous, pomwe kuwira kumatha kuchepetsa kuchuluka kwa phosphorous ndi 25% ().

Chidule Nyama ya nkhumba ndi gwero labwino la phosphorous, lokhala ndi 200 mg pa ma ola atatu (85 magalamu). Kuphika kouma ndi njira yabwino yosungira phosphorous.

3. Zakudya Zanyama

Zakudya zamagulu, monga ubongo ndi chiwindi, ndizomwe zimayambitsa phosphorous kwambiri.

Thupi limodzi lokha (ma gramu 85) limodzi la ubongo wa ng'ombe yophika poto lili ndi pafupifupi 50% ya RDI kwa akulu (12).

Chiwindi cha nkhuku, chomwe chimagwiritsidwa ntchito popanga chakudya chokoma ku France, chimakhala ndi 53% ya RDI pa ma ola atatu (85 magalamu) (13).

Zakudya zam'thupi zimakhalanso ndi zinthu zina zofunika, monga vitamini A, vitamini B12, iron ndi trace mchere. Amatha kuwonjezera zokoma komanso zopatsa thanzi pazakudya zanu.

Chidule Nyama zanyama zimakhala zopatsa thanzi kwambiri, ndipo zimakhala ndi phosphorous yambiri ndi mavitamini ndi michere yambiri. Ubongo ndi chiwindi zonse zimakhala ndi 50% ya RDI pa 3-ounce (85-gramu) yotumikira.

4. Zakudya Zam'madzi

Mitundu yambiri ya nsomba ndi phosphorous.

Cuttlefish, mollusk yokhudzana ndi squid ndi octopus, ndiye gwero lolemera kwambiri, lomwe limapereka 70% ya RDI mu 3 ounce (85-gramu) yophika yophika (14).

Nsomba zina zomwe zimachokera ku phosphorous zimaphatikizapo (pa ma ola atatu kapena 85 magalamu) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Nsomba	Phosphorus	% RDI
Carp	Mpweya wa 451	64%
Sardines	411 mg	59%
Pollock	410 mg	59%
Ngale	287 mg	41%
Mbalame	284 mg	41%
Salimoni	274 mg	39%
Nsomba zopanda mamba	258 mg	37%
Nsomba ya makerele	236 mg	34%
Nkhanu	238 mg	34%
Nsomba zazinkhanira	230 mg	33%

Zina mwazakudya izi, monga salmon, sardines ndi mackerel, zilinso magwero abwino a omega-3 fatty acids omwe amateteza ku khansa, matenda amtima ndi matenda ena osachiritsika (16, 20, 22,).

Chidule Mitundu yambiri yam'madzi ndi phosphorous. Cuttlefish imapereka kwambiri, ndi 493 mg ya phosphorous pakutumikira.

5. Mkaka

Akuyerekeza kuti 20-30% ya phosphorous pamankhwala ambiri aku America amachokera kuzakudya za mkaka monga tchizi, mkaka, kanyumba tchizi ndi yogurt ().

Pafupifupi 28 magalamu a tchizi wa Romano amakhala ndi 213 mg ya phosphorous (30% ya RDI), ndipo chikho chimodzi (245 magalamu) a mkaka wopaka uli ndi 35% ya RDI (27, 28).

Zakudya zamkaka zopanda mafuta ambiri komanso zopanda mafuta, monga yogurt ndi kanyumba tchizi, zimakhala ndi phosphorous kwambiri, pomwe mkaka wamafuta onse amakhala ndi zochepa (29, 30, 31).

Chidule Zakudya zamkaka zonenepa kwambiri monga mkaka, kanyumba tchizi ndi yogurt ndizochokera ku phosphorous, zomwe zimapatsa 30% ya RDI pakatumikira.

6. Mpendadzuwa ndi Mbewu za Dzungu

Mbeu za mpendadzuwa ndi dzungu zilinso ndi phosphorous yambiri.

Gulu limodzi (28 magalamu) a mpendadzuwa wokazinga kapena nthanga za dzungu zili ndi pafupifupi 45% ya RDI ya phosphorus (32, 33).

Komabe, mpaka 80% ya phosphorus yomwe imapezeka mu njere imasungidwa yotchedwa phytic acid, kapena phytate, yomwe anthu sangathe kukumba (34).

Kuviika mbewu mpaka zitaphuka kumatha kuthandizira kuphwanya asidi wa phytic, ndikutulutsa phosphorous ina kuti iyamwe (35).

Dzungu ndi mbewu za mpendadzuwa zimatha kusangalatsidwa ngati chotupitsa, kuwaza pamasaladi, kuphatikiza mabotolo amtedza kapena kugwiritsa ntchito pesto, ndipo ndi njira yabwino kwa anthu omwe sagwirizana ndi mtedza kapena mtedza wamitengo.

Chidule Mbeu za mpendadzuwa ndi dzungu zimakhala ndi mitundu yambiri yosungira fosforasi yotchedwa phytic acid, yomwe anthu sangathe kukumba. Kuphukira njere kungathandize kuti phosphorous ipezeke kuti iyamwe.

7. Mtedza

Mtedza wambiri ndi womwe umachokera ku phosphorous, koma mtedza waku Brazil ndiye mndandanda wapamwamba kwambiri. 1/2-chikho (67 magalamu) a mtedza waku Brazil amapereka zoposa 2/3 za RDI kwa akulu (36).

Mtedza wina wokhala ndi 40% ya RDI pa 1/2-chikho (60-70 magalamu) umaphatikiza ma cashews, maamondi, mtedza wa paini ndi pistachios (37, 38, 39, 40).

Amakhalanso magwero azinthu zomanga thupi zomanga thupi, ma antioxidants ndi mchere. Kudya nawo pafupipafupi kumalumikizidwa ndi thanzi la mtima wabwino ().

Monga mbewu, phosphorous yambiri ya mtedza imasungidwa ngati phytic acid, yomwe anthu sangayidye. Kuyika kumathandizanso, ngakhale kuti maphunziro onse savomereza ().

Chidule Mtedza wambiri, makamaka mtedza waku Brazil, ndimagawo abwino a phosphorous, okhala ndi 40% ya RDI pa 1/2-chikho (67-gramu) yotumikira.

8. Mbewu Zonse

Njere zambiri zimakhala ndi phosphorous, kuphatikiza tirigu, oats ndi mpunga.

Tirigu wathunthu amakhala ndi phosphorous kwambiri (291 mg kapena 194 magalamu pa chikho chophika), kenako ndi oats (180 mg kapena 234 magalamu pa chikho chophika) ndi mpunga (162 mg kapena 194 magalamu pa chikho chophika) (43, 44, 45).

Zambiri za phosphorous m'minda yonseyo zimapezeka kunja kwa endosperm, yotchedwa aleurone, ndi mkati mwake, yotchedwa nyongolosi ().

Magawo awa amachotsedwa pomwe mbewu zimayengedwa, ndichifukwa chake mbewu zonse ndizochokera ku phosphorous komanso chifukwa chake mbewu zoyengedwa sizili (47, 48).

Komabe, monga mbewu, phosphorous yambiri m'mizere yonse imasungidwa ngati phytic acid, yomwe ndi yovuta kuti thupi lizigaya ndi kuyamwa.

Kuviika, kuphukira kapena kuthira mbewu kumatha kuwononga ena mwa phytic acid ndikupangitsa kuti phosphorous ipezeke yambiri kuti iyamwe (, 49,,).

Chidule Mbewu zonse monga tirigu, oats ndi mpunga zimakhala ndi phosphorous yambiri. Kuviika, kuphukira kapena kuthira mbewu kumatha kuzipangitsa kuti zizipezekanso.

9. Amaranth ndi Quinoa

Ngakhale amaranth ndi quinoa nthawi zambiri amatchedwa "mbewu," kwenikweni ndi mbewu zazing'ono ndipo zimawerengedwa kuti ndi zabodza.

Chikho chimodzi (246 magalamu) cha amaranth yophika chimakhala ndi 52% ya phosphorus yolimbikitsidwa tsiku lililonse kwa akulu ndipo mulingo womwewo wa quinoa wophika uli ndi 40% ya RDI (52, 53).

Zakudya zonse ziwirizi ndizopezekanso ndi michere, michere ndi mapuloteni, ndipo mwachilengedwe sizikhala ndi gluteni (,).

Monga mbewu zina, kuviika, kumera ndi kuthira kumatha kukulitsa kupezeka kwa phosphorous ().

Chidule Mbewu zakale monga amaranth ndi quinoa ndizopatsa thanzi kwambiri ndipo ndizochokera ku phosphorous. Chikho chimodzi chophika (246 magalamu) chimakhala ndi 40% yazakudya zoyenera zatsiku ndi tsiku.

10. Nyemba ndi mphodza

Nyemba ndi mphodza zimakhalanso ndi phosphorous yambiri, ndipo kuzidya nthawi zonse kumayenderana ndi chiopsezo chochepa cha matenda ambiri, kuphatikiza khansa (,).

Chikho chimodzi chokha (198 magalamu) cha mphodza zophika chimakhala ndi 51% yazakudya zatsiku ndi tsiku zopitilira 15 magalamu a fiber (59).

Nyemba zimakhalanso ndi phosphorous, makamaka Great Northern, nandolo, navy ndi nyemba za pinto, zomwe zonse zimakhala ndi 250 mg pa chikho (164 mpaka 182 magalamu) (60, 61, 62, 63).

Monga magwero ena azomera a phosphorous, kupezeka kwa mchere kumatha kuchulukitsidwa ndikulumira, kuphukira ndi kuthira nyemba (,, 65).

Chidule Nyemba ndi mphodza, makamaka zikanyowetsedwa, kutuluka kapena kutenthedwa, zimachokera ku phosphorous, yomwe imakhala ndi 250 mg pa chikho (pafupifupi 160-200 magalamu).

11. Soy

Soya amatha kusangalala m'njira zambiri, ena amakhala ndi phosphorous kuposa ena.

Soya wokhwima ali ndi phosphorous kwambiri, pomwe edamame, mawonekedwe osakhwima a soya, amakhala ndi 60% yocheperako (66, 67).

Soya wokhwima amatha kuthiriridwa, kuwotcha komanso kusangalala ngati chotupitsa chomwe chimapatsa 100% ya RDI pa chikho cha 2/3 (172 magalamu) (68).

Zotulutsa za soya, monga tempeh ndi natto, zilinso magwero abwino, opatsa 212 mg ndi 146 mg pa 3-ounce (85-gramu) yotumikira, motsatana (69, 70).

Zina zambiri zopangidwa ndi soya, monga tofu ndi mkaka wa soya, sizomwe zimachokera ku phosphorous, zomwe zimakhala zosakwana 20% ya RDI potumiza (71, 72).

Chidule Soya wathunthu ndi zinthu zopangidwa ndi soya zopangidwa ndi zofukiza ndizomwe zimachokera ku phosphorous, zomwe zimapereka mpaka 100% ya chakudya chofunikira tsiku lililonse.

12. Zakudya Ndi Phosphates Yowonjezera

Ngakhale phosphorus imapezeka m'zakudya zambiri, zakudya zina zosinthidwa zimakhalanso ndizambiri kuchokera kuzowonjezera.

Zowonjezera za phosphate ndizotheka pafupifupi 100%, ndipo zimatha kuthandizira kulikonse kuyambira 300 mpaka 1,000 mg ya phosphorous yowonjezera patsiku ().

Kugwiritsa ntchito kwambiri phosphorous kumalumikizidwa ndi kutayika kwa mafupa komanso chiopsezo chowonjezeka chakufa, chifukwa chake ndikofunikira kuti musadye zochulukirapo kuposa zomwe adalandira (,).

Zakudya zopangidwa ndi zakumwa zomwe nthawi zambiri zimakhala ndi ma phosphates owonjezera ndi awa:

1. Zakudya zosinthidwa: Ng'ombe, mwanawankhosa, nyama ya nkhumba ndi nkhuku nthawi zambiri zimatsukidwa kapena kubayidwa ndi zowonjezera phosphate kuti nyama izikhala yofewa komanso yowutsa mudyo (76,,).
2. Zakumwa za Cola: Zakumwa za Cola nthawi zambiri zimakhala ndi phosphoric acid, yopangira phosphorous ().
3. Katundu wophika: Mabisiketi, zosakaniza zikondamoyo, zophika toaster ndi zinthu zina zophika zitha kukhala ndi zowonjezera za phosphate monga chotupitsa (,).
4. Zakudya zachangu: Malinga ndi kafukufuku wina wazakudya zazikuluzikulu zaku America zaku 15, zopitilira 80% yazosankha zili ndi ma phosphates owonjezera ().
5. Zakudya zabwino: Ma phosphates nthawi zambiri amawonjezeredwa kuzakudya zosavuta monga nkhuku zouma zouma kuti ziwathandize kuphika mwachangu komanso kukonza mashelufu (, 83).

Kuti mudziwe ngati zakudya kapena zakumwa zokonzedwa kale zili ndi phosphorous, yang'anani zosakaniza ndi mawu oti "phosphate".

Chidule Zakudya zopangidwa ndi zakumwa nthawi zambiri zimakhala ndi zowonjezera za phosphate zokulitsa thanzi ndikuwonjezera moyo wa alumali. Amatha kupereka phosphorous yambiri pazakudya zanu.

Mfundo Yofunika Kwambiri

Phosphorus ndi chopatsa thanzi chofunikira pathanzi la mafupa komanso ntchito zina zambiri zamthupi.

Amatha kupezeka mu zakudya zambiri, koma amakhala ndi mapuloteni azinyama ambiri, zopangidwa ndi mkaka, mtedza ndi mbewu, tirigu ndi nyemba.

Zakudya zambiri zosinthidwa zimakhalanso ndi phosphorous yochokera ku zowonjezera za phosphate zomwe zimagwiritsidwa ntchito kutalikitsa moyo wa alumali kapena kupititsa patsogolo kukoma kapena kapangidwe kake.

Ma phosphates opangira ndi nyama za phosphorous ndizoyamwa kwambiri, pomwe zotsalira zimatha kuthiriridwa, kuphukira kapena kuthirira kuti ziwonjezere kuchuluka kwa phosphorous woyamwa.

Ngakhale phosphorus ndiyabwino ikagwiritsidwa ntchito pang'ono, kupeza zochuluka kuchokera kuzowonjezera zopangira kungakhale koyipa pa thanzi lanu. Anthu omwe ali ndi matenda a impso amafunikanso kuchepetsa kudya kwawo.

Kuzindikira kuti ndi zakudya ziti zomwe zili ndi phosphorous kwambiri kungakuthandizeni kuyang'anira momwe mungadyere ngati pakufunika kutero.