Ukutya okunotye-phosphorus

Umxholo

• Itafile yokutya etyebileyo kwi-phosphorus
• Imisebenzi yePhosphorus
• Iiresiphi ezityebileyo zePhosphorus
• I-Sauce yePesto kunye neRipipe Seeds Pumpkin
• Ukutya i-Pan Cheese Bread

Ukutya okuphambili okutyebileyo kwi-phosphorus ngujongilanga kunye nembewu yethanga, iziqhamo ezomisiweyo, iintlanzi ezinje ngesardadi, inyama kunye neemveliso zobisi. I-Phosphorus ikwasetyenziswa njengesongezo sokutya ngohlobo lweetyuwa ze-phosphate ezifumaneka kwiziselo ezinekhabhonikhi kunye nezinkonkxiweyo, umzekelo.

I-Phosphorus ibalulekile kwimisebenzi enjengokwakhiwa kwamathambo kunye namazinyo, kunye nokuhanjiswa kweempembelelo zemithambo-luvo emzimbeni. Nangona kunjalo, yinto yezimbiwa ekufuneka ilawulwe kwizigulana ezinokusilela kwezintso, kunye ne potassium, kwaye kubalulekile ukunqanda ukutya okutyebileyo kwi-phosphorus.

Itafile yokutya etyebileyo kwi-phosphorus

Itheyibhile elandelayo ibonisa inani le-phosphorus kunye neekhalori ze-100g zokutya okuphambili okutyebileyo kule minerali:

Umntu omdala osempilweni kufuneka afake malunga ne-700 mg ye-phosphorus ngemini kwaye ukufunxeka kwayo emathunjini kuyaphuculwa xa amanqanaba aneleyo e-vithamini D. Yazi ukuba ungayifumana phi ivithamin D.

Imisebenzi yePhosphorus

I-Phosphorus yenza imisebenzi eliqela emzimbeni, njengokuthatha inxaxheba ekwakhiweni kwamathambo namazinyo, ukuhambisa iimpembelelo zemithambo-luvo, ukuthatha inxaxheba kwimithambo yemisipha, ukuba yinxalenye ye-DNA yeeseli kunye ne-RNA kunye nokuthatha inxaxheba kwiimpendulo ezivelisa amandla kumzimba.

Ukutshintsha kwexabiso le-phosphorus yegazi kungabonisa iingxaki ezinje nge-hypothyroidism, ukuya exesheni, iingxaki zezintso okanye ukusilela kwe-vitamin D.

Iiresiphi ezityebileyo zePhosphorus

Nazi iindlela zokupheka ezi-2 ezityebile kwi-phosphorus, ezisebenzisa ukutya okuyimithombo yale minerali:

I-Sauce yePesto kunye neRipipe Seeds Pumpkin

Isosi ye-pesto lukhetho olukhulu olunokusetyenziselwa ukukhapha ipasta, ukuqala kunye nesaladi.

Izithako:

1 indebe yeembewu zethanga
Iipuniwe ezi-4 zeoyile yomnquma
1 indebe entsha ye-basil
1 tbsp.ijusi yelamuni
Iipuniwe ezi-2 zamanzi okanye ezaneleyo
I-1/2 ye-clove yegalikhi
Iipunipo ezi-2 zeshizi egayiweyo yeParmesan
Ityuwa ukunambitha

Imo yokulungiselela:

Gcoba imbewu yethanga kwi skillet de ibe nsundu ngegolide. Emva koko uzibeke kwiprosesa okanye kwi-blender kunye nezinye izithako uze udibanise kude kube yinto oyifunayo. Ekugqibeleni, yongeza ioli yeoli. Le sauce ingagcinwa kwifriji ukuya kwiintsuku ezi-3.

Ukutya i-Pan Cheese Bread

Izithako:

Amaqanda ama-3
Iipuniwe ezi-3 zeefafile ezimuncu
1 icephe lamanzi
1 icephe le-dessert ye-yoghurt okanye i-cottage cheese
1 ityuwa encinci
Amacwecwe ama-3 alula mozzarella okanye i-1/2 indebe egalelwe iparmesan

Imo yokulungiselela:

Betha zonke izithako kwi-blender kwaye uzise kumbala omdaka kwipani yokungaqhayisi. Yenza iinkonzo ezi-2 ukuya kwezi-3.