Phosphorus mu Zakudya Zanu

Zamkati

• Kodi phosphorous amatani?
• Ndi zakudya ziti zomwe zili ndi phosphorous?
• Mukufuna phosphorous yochuluka motani?
• Ngozi zogwirizana ndi phosphorous kwambiri
• Ngozi zogwirizana ndi phosphorous yochepa

Phosphorous ndi chiyani ndipo ndichifukwa chiyani ili yofunika?

Phosphorus ndi mchere wachiwiri wochuluka kwambiri mthupi lanu. Yoyamba ndi calcium. Thupi lanu limafunikira phosphorous pazinthu zambiri, monga kusefa zinyalala ndikukonzanso minofu ndi maselo.

Anthu ambiri amatenga phosphorous yomwe amafunikira kudzera pazakudya zawo za tsiku ndi tsiku. M'malo mwake, ndizofala kwambiri kukhala ndi phosphorous yambiri mthupi lanu kuposa zochepa. Matenda a impso kapena kudya phosphorous kwambiri komanso calcium yokwanira imatha kubweretsa phosphorous yochulukirapo.

Komabe, matenda ena (monga matenda ashuga ndi uchidakwa) kapena mankhwala (monga ma antacids) amatha kupangitsa kuti phosphorous mu thupi lanu igwe kwambiri.

Magulu a phosphorus omwe ndi okwera kwambiri kapena otsika kwambiri amatha kuyambitsa zovuta zamankhwala, monga matenda amtima, kupweteka kwamafundo, kapena kutopa.

Kodi phosphorous amatani?

Muyenera phosphorous kuti:

• sungani mafupa anu kukhala olimba komanso athanzi
• thandizani kupanga mphamvu
• sungani minofu yanu

Kuphatikiza apo, phosphorous imathandizira:

• kumanga mano olimba
• sungani momwe thupi lanu limasungira ndikugwiritsa ntchito mphamvu
• kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi
• Zosefera zosefera mu impso zanu
• kukula, kukonza, ndi kukonza minofu ndi maselo
• amapanga DNA ndi RNA - zomanga thupi
• Yesetsani kugwiritsa ntchito mavitamini monga mavitamini B ndi D, komanso mchere wina monga ayodini, magnesium, ndi zinc
• sungani kugunda kwamtima nthawi zonse
• yambitsani kutulutsa kwamitsempha

Ndi zakudya ziti zomwe zili ndi phosphorous?

Zakudya zambiri zimakhala ndi phosphorous. Zakudya zomwe zili ndi mapuloteni ambiri ndizochokera ku phosphorous. Izi zikuphatikiza:

• nyama ndi nkhuku
• nsomba
• mkaka ndi zinthu zina zamkaka
• mazira

Pamene chakudya chanu chili ndi calcium yokwanira ndi mapuloteni, mungakhale ndi phosphorous yokwanira. Izi ndichifukwa choti zakudya zambiri zomwe zili ndi calcium yochulukirapo zimakhalanso ndi phosphorous.

Zakudya zina zopanda mapuloteni zilinso ndi phosphorous. Mwachitsanzo:

• mbewu zonse
• mbatata
• adyo
• zipatso zouma
• Zakumwa zamafuta (phosphoric acid amagwiritsidwa ntchito popanga mpweyawu)

Mitundu yonse ya buledi ndi chimanga zimakhala ndi phosphorous kwambiri kuposa omwe amapangidwa ndi ufa woyera.

Komabe, phosphorous mu mtedza, mbewu, tirigu, ndi nyemba ziyenera kukhala ndi phytate, yomwe siyimilira bwino.

Mukufuna phosphorous yochuluka motani?

Kuchuluka kwa phosphorous yomwe mumafunikira pazakudya zanu kumadalira msinkhu wanu.

Akuluakulu amafunikira phosphorous yocheperako kuposa ana azaka zapakati pa 9 ndi 18, koma kuposa ana ochepera zaka 8.

Ndalama zolimbikitsidwa ndi zakudya (RDA) za phosphorous ndi izi:

• akuluakulu (azaka 19 kapena kupitirira): 700 mg
• ana (zaka 9 mpaka 18 zaka): 1,250 mg
• ana (azaka 4 mpaka 8 zaka): 500 mg
• ana (zaka 1 mpaka 3 zaka): 460 mg
• makanda (azaka 7 mpaka 12 miyezi): 275 mg
• makanda (miyezi 0 mpaka 6): 100 mg

Ndi anthu ochepa omwe amafunika kumwa mankhwala a phosphorous. Anthu ambiri amatha kupeza phosphorous yokwanira kudzera mu zakudya zomwe amadya.

Ngozi zogwirizana ndi phosphorous kwambiri

Phosphate yambiri ikhoza kukhala poizoni. Kuchulukitsa kwa mchere kumatha kuyambitsa kutsegula m'mimba, komanso kuumitsa ziwalo ndi minofu yofewa.

Mlingo waukulu wa phosphorous ungakhudze kuthekera kwa thupi lanu kugwiritsa ntchito bwino mchere wina, monga chitsulo, calcium, magnesium, ndi zinc. Itha kuphatikizana ndi calcium yomwe imayambitsa ma depositi kuti apange minofu yanu.

Ndikosowa kukhala ndi phosphorous yochuluka m'magazi anu. Nthawi zambiri, ndi anthu okha omwe ali ndi vuto la impso kapena omwe ali ndi mavuto owongolera calcium yawo omwe amakhala ndi vuto ili.

Ngozi zogwirizana ndi phosphorous yochepa

Mankhwala ena amatha kutsitsa phosphorous ya thupi lanu. Zitsanzo ndi izi:

• insulini
• Zoletsa za ACE
• corticosteroids
• antacids
• anticonvulsants

Zizindikiro za phosphorous yotsika imatha kuphatikiza:

• kupweteka kwa mafupa kapena mafupa
• kusowa chilakolako
• kupsa mtima kapena kuda nkhawa
• kutopa
• kukula kwamafupa mwa ana

Ngati mumamwa mankhwalawa, lankhulani ndi omwe amakuthandizani ngati akukulangizani kuti muzidya zakudya zambiri za phosphorous kapena kumwa phosphorous supplements.