I-Phosphorus Ekudleni Kwakho

-Delile

• Yini eyenziwa yi-phosphorus?
• Yikuphi ukudla okuqukethe i-phosphorus?
• Udinga i-phosphorus engakanani?
• Izingozi ezihambisana ne-phosphorus eningi kakhulu
• Izingozi ezihambisana ne-phosphorus encane kakhulu

Yini i-phosphorus futhi kungani ibalulekile?

I-Phosphorus iyimbiwa yesibili eningi kakhulu emzimbeni wakho. Owokuqala yi-calcium. Umzimba wakho udinga i-phosphorus ukwenza imisebenzi eminingi, njengokuhlunga imfucuza nokulungisa izicubu namaseli.

Abantu abaningi bathola inani le-phosphorus abalidingayo ngokudla kwabo kwansuku zonke. Eqinisweni, kuvame kakhulu ukuba ne-phosphorus eningi kakhulu emzimbeni wakho kunokuncane kakhulu. Isifo sezinso noma ukudla kakhulu i-phosphorus kanye ne-calcium enganele kungaholela ekudleni ngokweqile kwe-phosphorus.

Kodwa-ke, izimo ezithile zezempilo (njengesifo sikashukela kanye notshwala) noma imishanguzo (njengamanye ama-antacids) kungadala ukuthi amazinga e-phosphorus emzimbeni wakho ehle kakhulu.

Amazinga e-Phosphorus aphakeme kakhulu noma aphansi kakhulu angadala izinkinga zezokwelapha, njengesifo senhliziyo, ubuhlungu bamalunga, noma ukukhathala.

Yini eyenziwa yi-phosphorus?

Udinga i-phosphorus ukuze:

• gcina amathambo akho eqinile futhi enempilo
• siza ukwenza amandla
• hambisa imisipha yakho

Ngaphezu kwalokho, i-phosphorus isiza:

• yakha amazinyo aqinile
• phatha indlela umzimba wakho ogcina futhi usebenzise ngayo amandla
• ukunciphisa ubuhlungu bemisipha ngemuva kokuzivocavoca
• hlunga imfucuza ezinso zakho
• zikhule, zigcine, futhi zilungise izicubu namaseli
• khiqiza i-DNA ne-RNA - izakhiwo zokwakha izakhi zofuzo zomzimba
• ibhalansi bese usebenzisa amavithamini afana novithamini B no-D, kanye namanye amaminerali afana ne-iodine, i-magnesium ne-zinc
• gcina ukushaya kwenhliziyo okuvamile
• lula ukuqhutshwa kwemizwa

Yikuphi ukudla okuqukethe i-phosphorus?

Ukudla okuningi kune-phosphorus. Ukudla okunothe ngamaphrotheni nakho kuyimithombo emihle kakhulu ye-phosphorus. Lokhu kufaka phakathi:

• inyama nezinkukhu
• inhlanzi
• ubisi neminye imikhiqizo yobisi
• amaqanda

Lapho ukudla kwakho kuqukethe i-calcium namaprotheni anele, cishe uzoba ne-phosphorus eyanele. Lokho kungenxa yokuthi ukudla okuningi okune-calcium eningi nakho kune-phosphorus ephezulu.

Eminye imithombo yokudla engeyona eyamaprotheni nayo iqukethe i-phosphorus. Ngokwesibonelo:

• okusanhlamvu okuphelele
• amazambane
• ugaliki
• izithelo ezomisiwe
• iziphuzo ezine-carbonated (i-phosphoric acid isetshenziselwa ukukhiqiza i-carbonation)

Izinhlobo eziphelele zokusanhlamvu nesinkwa ziqukethe i-phosphorus eningi kunaleyo eyenziwe ngofulawa omhlophe.

Kodwa-ke, i-phosphorus kumantongomane, imbewu, okusanhlamvu, nobhontshisi nakanjani kufanele ibe yi-phytate, engangeni kahle.

Udinga i-phosphorus engakanani?

Inani le-phosphorus olidingayo ekudleni kwakho liya ngobudala bakho.

Abantu abadala badinga i-phosphorus encane kunezingane ezineminyaka ephakathi kuka-9 no-18, kodwa ngaphezu kwezingane ezingaphansi kweminyaka engu-8.

Isibonelelo sokudla esinconyiwe (i-RDA) se-phosphorus yile elandelayo:

• abadala (abaneminyaka engu-19 nangaphezulu): 700 mg
• izingane (iminyaka eyi-9 kuye kwengu-18): 1,250 mg
• izingane (iminyaka engu-4 kuya kwengu-8): 500 mg
• izingane (iminyaka engu-1 kuya kwengu-3): 460 mg
• izinsana (izinyanga ezineminyaka engu-7 kuya kwezingu-12): 275 mg
• izinsana (izinyanga ezineminyaka engu-0 kuye kwengu-6): 100 mg

Bambalwa abantu abadinga ukuthatha izithako ze-phosphorus. Abantu abaningi bangathola inani elidingekayo le-phosphorus ngokudla abakudlayo.

Izingozi ezihambisana ne-phosphorus eningi kakhulu

I-phosphate eningi kakhulu ingaba yingozi. Ukweqiwa kwamaminerali kungadala isifo sohudo, kanye nokuqina kwezitho nezicubu ezithambile.

Izinga eliphakeme le-phosphorus lingathinta amandla omzimba wakho wokusebenzisa kahle amanye amaminerali, njenge-iron, i-calcium, i-magnesium ne-zinc. Ingahlangana ne-calcium ebangela ukuthi kufakwe amaminerali emisipheni yakho.

Akuvamile ukuba ne-phosphorus eningi egazini lakho. Imvamisa, ngabantu abanezinkinga zezinso noma labo abanezinkinga zokulawula i-calcium yabo kuphela ababa nale nkinga.

Izingozi ezihambisana ne-phosphorus encane kakhulu

Eminye imithi inganciphisa amazinga we-phosphorus yomzimba wakho. Izibonelo zifaka:

• insulini
• Ama-ACE inhibitors
• ama-corticosteroids
• ama-antiacids
• ama-anticonvulsants

Izimpawu ze-phosphorus ephansi zingafaka:

• ubuhlungu obuhlangene noma bethambo
• ukulahlekelwa isifiso sokudla
• ukucasuka noma ukukhathazeka
• ukukhathala
• ukungakhuli kahle kwamathambo ezinganeni

Uma uthatha le mithi, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthi kunconywa yini ukuthi udle ukudla okuphezulu kwi-phosphorus noma uthathe izithako ze-phosphorus.