Ukudla okuphezulu okungu-12 okuphezulu kwi-Phosphorus

-Delile

• 1. Inkukhu neTurkey
• 2. Ingulube
• 3. Inyama Yomzimba
• 4. Ukudla kwasolwandle
• 5. Ubisi
• 6. Imbewu Yobhekilanga Nethanga
• 7. Amantongomane
• 8. Izinhlamvu Eziphelele
• 9. I-Amaranth neQuinoa
• 10. Ubhontshisi namaLembe
• 11. Soy
• 12. Ukudla Okune-Phosphates Eyengeziwe
• Okusemqoka

I-phosphorus iyiminerali ebalulekile umzimba wakho oyisebenzisayo ukwakha amathambo aphilile, ukudala amandla nokwenza amaseli amasha ().

Okunconywayo ukudla kwansuku zonke (i-RDI) kwabantu abadala kungama-700 mg, kepha intsha ekhulayo nabesifazane abakhulelwe badinga okuningi. Inani lansuku zonke (i-DV) lalinganiselwa ku-1,000 mg, kepha lisanda kubuyekezwa laba yi-1,250 mg ukumboza izidingo zala maqembu ().

Ukushoda kwePhosphorus akuvamile emazweni athuthukile, njengoba iningi labantu abadala lidla ngaphezu kwamanani anconyiwe nsuku zonke (,).

Ngenkathi i-phosphorus ilusizo kubantu abaningi, ingaba yingozi uma idliwa ngokweqile. Abantu abanesifo sezinso bangaba nenkinga yokusisusa egazini labo futhi kungadingeka ukuthi banciphise ukungena kwabo kwe-phosphorus ().

I-Phosphorus itholakala ekudleni okuningi, kepha okunye ukudla kungumthombo omuhle kakhulu. Lo mbhalo ubala ukudla okungu-12 okuphezulu kakhulu kwi-phosphorus.

1. Inkukhu neTurkey

Inkomishi eyodwa (140 amagremu) yenkukhu eyosiwe noma i-turkey iqukethe cishe i-300 mg ye-phosphorus, okungaphezulu kuka-40% wokudla okunconywayo kwansuku zonke (i-RDI). Ibuye ibe namaprotheni amaningi, amavithamini B kanye ne-selenium (6, 7).

Inyama yenkukhu elula iqukethe i-phosphorus ethe xaxa kunenyama emnyama, kepha yomibili imithombo emihle.

Izindlela zokupheka zingaphazamisa nokuqukethwe kwenyama ye-phosphorus. Ukuthosa kugcina i-phosphorus kakhulu, ngenkathi ukubilisa kwehlisa amazinga cishe ngama-25% ().

Isifinyezo Inkukhu ne-turkey yomibili imithombo emihle kakhulu ye-phosphorus, ikakhulukazi inyama elula. Inkomishi eyodwa (140 amagremu) inikeza ngaphezu kwe-40% ye-RDI. Ukuwosa kugcina i-phosphorus engaphezulu kokubilisa.

2. Ingulube

Ingxenye ejwayelekile yama-3-ounce (85-gram) yengulube ephekiwe iqukethe ama-25-32% we-RDI ye-phosphorus, kuya ngokusika.

Amaqebelengwane engulube aqukethe inani elincane kakhulu le-phosphorus, kanti ithenda yengulube iqukethe kakhulu. Ngisho ubhekeni ungumthombo omuhle, oqukethe u-6% we-RDI ngocezu ngalunye (9, 10, 11).

Njengezinkukhu, indlela yokupheka ingathinta okuqukethwe kwe-phosphorus yengulube.

Ukupheka ukushisa okomile kuvikela i-phosphorus engama-90%, ngenkathi ukubilisa kunganciphisa amazinga e-phosphorus ngama-25% ().

Isifinyezo Ingulube ingumthombo omuhle we-phosphorus, equkethe cishe ama-200 mg ngama-ounces amathathu (ama-gramu angama-85). Ukupheka ukushisa okomile kuyindlela engcono yokugcina okuqukethwe kwe-phosphorus.

3. Inyama Yomzimba

Inyama yezitho zomzimba, njengobuchopho nesibindi, yimithombo emihle kakhulu ye-phosphorus engenzeka kakhulu.

I-ounce elilodwa (85-gram) elilodwa lobuchopho benkomo ethosiwe liqukethe cishe ama-50% we-RDI yabantu abadala (12).

Isibindi senkukhu, esivame ukusetshenziselwa ukwenza ukudla okumnandi kwaseFrance, kuqukethe ama-53% we-RDI ngama-ounces amathathu (ama-gram angu-85) (13).

Izinyama zomzimba nazo zicebile kwezinye izakhi zomzimba ezibalulekile, njengevithamini A, uvithamini B12, i-iron kanye nokulandela umkhondo wamaminerali. Bangenza isengezo esimnandi futhi esinomsoco ekudleni kwakho.

Isifinyezo Izinyama zemvelo zinomsoco omangazayo, futhi ziqukethe inani elikhulu le-phosphorus namanye amavithamini namaminerali. Ubuchopho nesibindi zombili ziqukethe cishe u-50% we-RDI nge-3-ounce (85-gram) ngayinye esebenza.

4. Ukudla kwasolwandle

Izinhlobo eziningi zokudla kwasolwandle ziyimithombo emihle ye-phosphorus.

I-Cuttlefish, imollusk ehlobene ne-squid ne-octopus, ingumthombo ocebile kakhulu, onikezela ngama-70% we-RDI nge-3-ounce (85-gram) eyodwa ephekiwe (14).

Ezinye izinhlanzi eziyimithombo emihle ye-phosphorus zifaka (ngama-ounces amathathu noma ngama-gramu ayi-85) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Inhlanzi	I-Phosphorus	% I-RDI
Carp	451 mg	64%
Ama-sardine	411 mg	59%
Pollock	410 mg	59%
Amafutha	287 mg	41%
Ama-Scallops	284 mg	41%
Uhlobo lwenhlanzi	274 mg	39%
Inhlanzi eyikati	258 mg	37%
I-Mackerel	236 mg	34%
Udoti	238 mg	34%
Isikhuphashe	230 mg	33%

Okunye kwalokhu kudla, okufana nesalmon, isardadi kanye ne-mackerel, nakho kuyimithombo emihle yama-omega-3 fatty acids alwa nokuvuvukala angavikela umdlavuza, isifo senhliziyo nezinye izifo ezingalapheki (16, 20, 22,).

Isifinyezo Izinhlobo eziningi zezinhlanzi zasolwandle zicebile nge-phosphorus. I-Cuttlefish inikela kakhulu, ngo-493 mg we-phosphorus ngokusebenza ngakunye.

5. Ubisi

Kulinganiselwa ukuthi u-20-30% we-phosphorus ekudleni okujwayelekile kwaseMelika uvela emikhiqizweni yobisi efana noshizi, ubisi, i-cottage shizi ne-yogurt ().

I-ounce elilodwa nje (ama-28 amagremu) woshizi weRomano uqukethe ama-213 mg we-phosphorus (30% we-RDI), nenkomishi eyodwa (245 amagremu) obisi olunamakhemikhali aqukethe ama-35% we-RDI (27, 28).

Imikhiqizo yobisi enamafutha aphansi nengewona amafutha, njenge-yogurt ne-cottage shizi, iqukethe i-phosphorus kakhulu, kuyilapho imikhiqizo yobisi enamafutha wonke iqukethe okuncane (29, 30, 31).

Isifinyezo Imikhiqizo yobisi enamafutha aphansi njengobisi, i-cottage shizi ne-yogurt yimithombo emihle kakhulu ye-phosphorus, enikela okungenani ama-30% we-RDI ngokusebenza ngakunye.

6. Imbewu Yobhekilanga Nethanga

Imbewu kajongilanga nethanga nayo iqukethe inani elikhulu le-phosphorus.

I-ounce elilodwa (ama-28 amagremu) kajongilanga othosiwe noma imbewu yamathanga iqukethe cishe i-45% ye-RDI yephosphorus (32, 33).

Kodwa-ke, kuze kufike ku-80% we-phosphorus etholakala ezimbewini isefomini egciniwe ebizwa nge-phytic acid, noma i-phytate, abantu abangakwazi ukuyigaya (34).

Ukumunca imbewu ize ihlume kungasiza ekuhlukaniseni i-phytic acid, kukhiphe enye i-phosphorus ukuze imuncwe (35).

Imbewu yethanga ne-sunflower ingajatshulelwa njenge-snack, ifafazwe kumasaladi, ihlanganiswe namabhotela wamantongomane noma isetshenziswe ku-pesto, futhi iyindlela ehlukile kubantu abangazwani namantongomane noma amantongomane ezihlahla.

Isifinyezo Imbewu kajongilanga nethanga iqukethe inani elikhulu lefomu lokugcina le-phosphorus elibizwa nge-phytic acid, abantu abangakwazi ukugaya. Ukuhluma imbewu kungasiza ekwenzeni i-phosphorus itholakalele ukumuncwa.

7. Amantongomane

Amantongomane amaningi ayimithombo emihle ye-phosphorus, kepha amantongomane aseBrazil ahamba phambili ohlwini. Inkomishi engu-1/2 kuphela (67 amagremu) yamantongomane aseBrazil inikela ngaphezulu kwe-2/3 ye-RDI yabantu abadala (36).

Amanye amantongomane aqukethe okungenani ama-40% we-RDI nge-1/2-cup (ama-60-70 amagremu) afaka ama-cashews, ama-alimondi, amantongomane ephayini nama-pistachios (37, 38, 39, 40).

Futhi iyimithombo emikhulu yamaprotheni asuselwa ezitshalweni, ama-antioxidants namaminerali. Ukuzidla njalo kuhlotshaniswa nempilo yenhliziyo engcono ().

Njengembewu, iningi le-phosphorus kumantongomane ligcinwa njenge-phytic acid, engagayeki kubantu. Ukucwilisa kungasiza, yize kungezona zonke izifundo ezivumayo ().

Isifinyezo Amantongomane amaningi, ikakhulukazi amantongomane aseBrazil, ayimithombo emihle ye-phosphorus, equkethe okungenani ama-40% we-RDI nge-1/2-cup (67-gram) esebenza.

8. Izinhlamvu Eziphelele

Izinhlamvu eziningi eziphelele ziqukethe i-phosphorus, kufaka phakathi ukolweni, i-oats nelayisi.

Ukolweni wonke uqukethe i-phosphorus kakhulu (291 mg noma i-194 gram ngenkomishi ephekiwe), ilandelwe ngama-oats (180 mg noma 234 amagremu ngenkomishi ephekiwe) nelayisi (162 mg noma ngo-194 amagremu ngenkomishi ephekiwe) (43, 44, 45).

Iningi le-phosphorus ezinhlamvini eziphelele litholakala engxenyeni engaphandle ye-endosperm, eyaziwa ngokuthi i-aleurone, nengqimba engaphakathi, ebizwa ngegciwane ().

Lezi zingqimba ziyasuswa lapho okusanhlamvu kucwengwa, yingakho okusanhlamvu okuphelele kuyimithombo emihle ye-phosphorus nokuthi kungani okusanhlamvu okucwengiwe kungasikho (47, 48).

Kodwa-ke, njengembewu, iningi le-phosphorus okusanhlamvu okuphelele ligcinwa njenge-phytic acid, okunzima ukuthi umzimba uyigaye futhi uyimunce.

Ukucwilisa, ukuhluma noma ukuvutsela okusanhlamvu kungadiliza enye i-phytic acid futhi kwenze i-phosphorus eningi itholakalele ukumuncwa (, 49,,).

Isifinyezo Izinhlamvu ezigcwele njengokolweni, i-oats nelayisi ziqukethe i-phosphorus eningi. Ukucwilisa, ukuhluma noma ukuvutsela okusanhlamvu kungenza ukuthi kutholakale kakhulu ukuze kumunceke.

9. I-Amaranth neQuinoa

Ngenkathi i-amaranth ne-quinoa kuvame ukubizwa ngokuthi "okusanhlamvu," empeleni ziyimbewu encane futhi zibhekwa njengamanga.

Inkomishi eyodwa (246 amagremu) ka-amaranth ephekiwe iqukethe ama-52% okunconywayo kwansuku zonke kwe-phosphorus yabantu abadala futhi ivolumu efanayo ye-quinoa ephekiwe iqukethe i-40% ye-RDI (52, 53).

Kokubili lokhu kudla futhi kuyimithombo emihle ye-fiber, amaminerali kanye namaprotheni, futhi ngokwemvelo ayinayo i-gluten (,).

Njengezinye izimbewu, ukucwilisa, ukuhluma nokuvutshelwa kungakhuphula ukutholakala kwe-phosphorus ().

Isifinyezo Izinhlamvu zasendulo ezifana ne-amaranth ne-quinoa zinomsoco kakhulu futhi ziyimithombo emihle ye-phosphorus. Inkomishi eyodwa ephekiwe (246 amagremu) iqukethe okungenani ama-40% wokudla kwansuku zonke okunconyiwe.

10. Ubhontshisi namaLembe

Ubhontshisi nodali kuqukethe nenqwaba ye-phosphorus, futhi ukuyidla njalo kuhlotshaniswa nengozi ephansi yezifo eziningi ezingamahlalakhona, kubandakanya umdlavuza (,).

Inkomishi eyodwa (ama-gram ayi-198) yamalenti ebilisiwe iqukethe u-51% wokudla okunconywayo kwansuku zonke nangaphezulu kwamagremu ayi-15 e-fiber (59).

Ubhontshisi ubuye unothe nge-phosphorus, ikakhulukazi iGreat Northern, ama-chickpeas, ama-navy nobhontshisi we-pinto, konke okuqukethe okungenani ama-250 mg inkomishi ngayinye (164 kuya ku-182 amagremu) (60, 61, 62, 63).

Njengeminye imithombo yezitshalo ye-phosphorus, ukutholakala kwamaminerali kungakhuphuka ngokumunca, kuhlume futhi kubile ubhontshisi (,, 65).

Isifinyezo Ubhontshisi kanye nodali, ikakhulukazi lapho kufakwe amanzi, kuhluma noma kuvutshiwe, yimithombo ecebile ye-phosphorus, equkethe okungenani ama-250 mg inkomishi ngayinye (cishe u-160-200 amagremu).

11. Soy

I-Soy ingajatshulelwa ngezinhlobo eziningi, ezinye ziphakeme nge-phosphorus kunezinye.

Ubhontshisi ovuthiwe uqukethe i-phosphorus kakhulu, kuyilapho i-edamame, uhlobo olungavuthiwe lwesoya, iqukethe ama-60% ngaphansi (66, 67).

Ubhontshisi ovuthiwe unganambitheka, wosiwe futhi uthokozelwe njengesidudla esimnandi esiphundu esihlinzeka ngaphezulu kwe-100% le-RDI ngenkomishi engu-2/3 (172 amagremu) (68).

Imikhiqizo yesoya evutshiwe, njenge-tempeh ne-natto, nayo iyimithombo emihle, enikezela ngama-212 mg no-146 mg nge-3-ounce (85-gram) ngayinye, ngokulandelana (69, 70).

Iningi leminye imikhiqizo elungiselelwe, efana ne-tofu nobisi lwe-soy, akuyona imithombo emihle ye-phosphorus, equkethe ngaphansi kuka-20% we-RDI ngokusebenza ngakunye (71, 72).

Isifinyezo Ubhontshisi ophelele nemikhiqizo yesoya ebilisiwe yimithombo emihle ye-phosphorus, enikela kuze kufike ku-100% wokudla okunconywayo kwansuku zonke ngokusebenza ngakunye.

12. Ukudla Okune-Phosphates Eyengeziwe

Ngenkathi i-phosphorus ikhona ngokwemvelo ekudleni okuningi, okunye ukudla okucutshungulwayo kuqukethe namanani amakhulu avela kuzithasiselo.

Izithasiselo ze-Phosphate cishe zingaba ngu-100%, futhi zinganikela noma yikuphi kusuka ku-300 kuye ku-1,000 mg we-phosphorus eyengeziwe ngosuku ().

Ukudla ngokweqile kwe-phosphorus kuye kwaxhunyaniswa nokulahleka kwamathambo kanye nengozi eyengeziwe yokufa, ngakho-ke kubalulekile ukuthi ungadli kakhulu kunokudla okunconyiwe (,).

Ukudla okusetshenzisiwe neziphuzo ezivame ukuqukethe ama-phosphates angeziwe afaka:

1. Inyama elungisiwe: Imikhiqizo yenkomo, iwundlu, inyama yengulube nenkukhu ivame ukuhanjiswa noma ifakwa izithako ze-phosphate ukugcina inyama ithambile futhi inamanzi (76,,).
2. Iziphuzo zeCola: Iziphuzo zeCola zihlala ziqukethe i-phosphoric acid, umthombo wokwenza we-phosphorus ().
3. Izimpahla ezibhakiwe: Amabhisikidi, izinhlanganisela ze-pancake, ama-toaster pastries nezinye izimpahla ezibhakiwe zingaqukatha izithasiselo ze-phosphate njengezinto ezifakwayo (imvubelo).
4. Ukudla okusheshayo: Ngokuya ngocwaningo olulodwa lwamaketanga amakhulu ayi-15 okudla okusheshayo aseMelika, ngaphezu kwama-80% wezinto zemenyu aqukethe ama-phosphates () angeziwe.
5. Ukudla okulula: Ama-phosphates avame ukungezwa ekudleni okulula okufana nezikhukhula zenkukhu ezifriziwe ukubasiza ukuthi bapheke ngokushesha futhi bathuthukise impilo yeshalofu (, 83).

Ukutshela ukuthi ukudla noma iziphuzo ezilungisiwe nezisetshenzisiwe zine-phosphorus, funa izithako ezinegama elithi “phosphate” kuzo.

Isifinyezo Ukudla neziphuzo ezicutshungulwayo kuvame ukuqukethe izithasiselo ze-phosphate ukuthuthukisa ikhwalithi nokwandisa impilo yeshalofu. Banganikela ngamanani amakhulu e-phosphorus ekudleni kwakho.

Okusemqoka

I-Phosphorus yisakhi esibalulekile esidingekayo empilweni yethambo neminye imisebenzi eminingi yomzimba.

Ingatholakala ekudleni okuningi, kepha iphakeme kakhulu ngamaprotheni ezilwane, imikhiqizo yobisi, amantongomane nembewu, okusanhlamvu okuphelele nemidumba.

Ukudla okuningi okusetshenzisiwe kuqukethe ne-phosphorus evela kwizithasiselo ze-phosphate ezisetshenziselwa ukwengeza impilo yeshalofu noma ukuthuthukisa ukunambitheka noma ukuthungwa.

I-phosphates yokufakelwa nemithombo yezilwane ye-phosphorus iyona engamunceka kakhulu, kuyilapho imithombo esekwe ezitshalweni ingamanziswa, ihlume noma ivutshelwe ukukhulisa inani le-phosphorus elingabanjwa.

Ngenkathi i-phosphorus ilungile uma idliwe ngokulinganisela, ukuthola okuningi kusuka kuzithasiselo zokufakelwa kungaba yingozi empilweni yakho. Abantu abanesifo sezinso nabo badinga ukukhawulela ekudleni kwabo.

Ukuqonda ukuthi yikuphi ukudla okuphezulu kakhulu ku-phosphorus kungakusiza ukuphatha ukudla kwakho njengoba kudingeka.