Ukutya okuphezulu okungama-12 okuphezulu kwiPhosphorus

Umxholo

• 1. Inkukhu kunye neTurkey
• 2. Inyama yehagu
• 3. Inyama yomzimba
• 4. Ukutya kwaselwandle
• 5. Ezobisi
• 6. Ujongilanga kunye neMbewu yaMathanga
• 7. Amandongomane
• 8. Ingqolowa iphelele
• 9. Amaranth kunye neQuinoa
• 10. Iimbotyi neelentile
• 11.Soy
• 12. Ukutya kunye nePhosphates eyongeziweyo
• Umgca osezantsi

I-Phosphorus sisimbiwa esifunekayo esisetyenziswa ngumzimba wakho ekwakheni amathambo asempilweni, ukwenza amandla kunye nokwenza iiseli ezintsha ().

Ukutya okucetyiswayo kwemihla ngemihla (i-RDI) yabantu abadala ngama-700 mg, kodwa ukukhula kolutsha kunye nabasetyhini abakhulelweyo bafuna ngaphezulu. Ixabiso lemihla ngemihla (i-DV) liqikelelwa ukuba yi-1,000 mg, kodwa kutshanje ihlaziyiwe kwi-1,250 mg yokugubungela iimfuno zala maqela ().

Ukusilela kwePhosphorus kunqabile kumazwe ahambele phambili, njengoko uninzi lwabantu abadala lusitya ngaphezulu kwexabiso elicetyiswayo yonke imihla (,).

Ngelixa i-phosphorus iluncedo kuninzi lwabantu, inokuba yingozi xa isetyenziswa kakhulu. Abantu abanesifo sezintso banokuba nengxaki yokusisusa egazini labo kwaye banokufuna ukunciphisa ukutya kwabo i-phosphorus ().

I-Phosphorus ifumaneka kukutya okuninzi, kodwa okunye ukutya kuyimithombo elungileyo. Eli nqaku lidwelise ukutya oku-12 okuphezulu kakhulu kwi-phosphorus.

1. Inkukhu kunye neTurkey

Ikomityi enye (140 gram) yenkukhu egcadiweyo okanye ikalikuni iqulethe malunga ne-300 mg ye-phosphorus, engaphezulu kwama-40% okutya okucetyiswayo kwemihla ngemihla (i-RDI). Ikwacebile ngeprotein, B iivithamini kunye ne-selenium (6, 7).

Inyama yenkukhu elula iqukethe i-phosphorus encinci kunenyama emnyama, kodwa zombini ziyimithombo elungileyo.

Iindlela zokupheka zinokuchaphazela nomxholo wenyama ye-phosphorus. Ukugoba kugcina eyona phosphorus, ngelixa ukubilisa kunciphisa amanqanaba malunga ne-25% ().

Isishwankathelo Inkukhu kunye ne-turkey zombini ziyimithombo efanelekileyo ye-phosphorus, ngakumbi inyama elula. Ikomityi enye (140 gram) ibonelela ngaphezulu kwe-40% ye-RDI. Ukugoba kugcina i-phosphorus ngaphezulu kokubilisa.

2. Inyama yehagu

Inxalenye yesiqhelo ye-3-ounce (85-gram) yehagu ephekiweyo iqulethe i-25-32% ye-RDI ye-phosphorus, kuxhomekeke kunqunyulwa.

Iihagu zenyama yehagu zinexabiso elincinci le-phosphorus, ngelixa i-porcelain tenderloin iqulethe eyona. Nokuba ibhekoni ngumthombo olungileyo, oqukethe iipesenti ezi-6 ze-RDI kwisilayidi ngasinye (9, 10, 11).

Njengokutya kweenkukhu, indlela yokupheka inokuchaphazela umxholo wephosphorus wehagu.

Ukupheka kobushushu obomileyo kugcina i-90% ye-phosphorus, ngelixa ukubilisa kunokunciphisa amanqanaba e-phosphorus ngama-25% ().

Isishwankathelo Ihagu ngumthombo olungileyo we-phosphorus, equlathe malunga ne-200 mg ngeeyure ezintathu (85 gram). Ukupheka kobushushu obomileyo yeyona ndlela ilungileyo yokugcina umxholo wephosphorus.

3. Inyama yomzimba

Iinyama zomzimba, ezinje ngengqondo kunye nesibindi, yimithombo efanelekileyo ye-phosphorus enokutsalwa.

I-ounce enye (85-gram) esebenza ngengqondo yenkomo eqhotsiweyo ine-50% ye-RDI yabantu abadala (12).

Inkuku yesibindi, edla ngokusetyenziselwa ukwenza ukutya okumnandi kwesiFrentshi, iqulethe i-53% ye-RDI ngeeyure ezintathu (85 gram) (13).

Inyama yomzimba ikwacebile nakwezinye izakha mzimba ezibalulekileyo, ezinje ngevithamini A, ivithamini B12, isinyithi kunye nokulandelwa kwezimbiwa. Banokwenza isongezo esimnandi kunye nesondlo kukutya kwakho.

Isishwankathelo Iinyama zomzimba zityebile ngendlela emangalisayo, kwaye ziqulathe inani elikhulu lephosphorus kunye nezinye iivithamini kunye neeminerals. Ingqondo kunye nesibindi zombini ziqulathe malunga ne-50% ye-RDI nge-3-ounce (85-gram) yokukhonza.

4. Ukutya kwaselwandle

Iindidi ezininzi zokutya kwaselwandle yimithombo elungileyo yephosphorus.

I-Cuttlefish, imollusk enxulumene neskwidi kunye ne-octopus, ngowona mthombo ucebileyo, unikezela nge-70% ye-RDI kwiyuniyithi enye (85-gram) ephekiweyo (14).

Ezinye iintlanzi eziyimithombo elungileyo ye-phosphorus zibandakanya (nge-ounces ezintathu okanye i-85 gram) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Intlanzi	Iphosphorus	% RDI
ICarp	451 mg	64%
Isardadi	411 mg	59%
Ipollock	410 mg	59%
Iimbaza	287 mg	41%
IScallops	284 mg	41%
Islamoni	274 mg	39%
Intlanzi yekati	258 mg	37%
Imackerel	236 mg	34%
Unonkala	238 mg	34%
Icrayfish	230 mg	33%

Okunye koku kutya, njengeesalmon, isardadi kunye ne-mackerel, ikwayimithombo elungileyo ye-omega-3 fatty acids enokuthintela umhlaza, isifo sentliziyo kunye nezinye izifo ezinganyangekiyo (16, 20, 22,).

Isishwankathelo Iindidi ezininzi zokutya kwaselwandle zizityebi kwi-phosphorus. I-Cuttlefish ibonelela kakhulu, ngama-493 mg we-phosphorus ngokusebenza.

5. Ezobisi

Kuqikelelwa ukuba i-20-30% ye-phosphorus kwisidlo esiqhelekileyo saseMelika ivela kwiimveliso zobisi ezinje ngeshizi, ubisi, icottage cheese kunye neyogathi ().

I-ounce enye (iigram ezingama-28) zeshizi yeRomano iqulethe i-213 mg ye-phosphorus (i-30% ye-RDI), kunye nekomityi enye (i-245 gram) yobisi lwe-skim ine-35% ye-RDI (27, 28).

Iimveliso zobisi ezinamafutha asezantsi kunye nezingenamafutha, njengeyogathi kunye necottage cheese, ziqulathe eyona phosphorus, ngelixa iimveliso zobisi ezinamafutha onke ziqulathe ubuncinci (29, 30, 31).

Isishwankathelo Iimveliso zobisi ezinamafutha asezantsi ezinje ngobisi, i-cottage cheese kunye neyogathi yimithombo efanelekileyo ye-phosphorus, ebonelela nge-30% ye-RDI ngokusebenza.

6. Ujongilanga kunye neMbewu yaMathanga

Ujongilanga kunye nembewu yethanga ziqulathe izixa ezikhulu ze-phosphorus.

I-ounce enye (iigramu ezingama-28) zikajongilanga ezigcadiweyo okanye imbewu yethanga ine-45% ye-RDI ye-phosphorus (32, 33).

Nangona kunjalo, ukuya kuthi ga kwi-80% ye-phosphorus efumaneka kwimbewu ikwifom egciniweyo ebizwa ngokuba yi-phytic acid, okanye i-phytate, engenako ukwetyiswa ngabantu (34).

Ukufunxa imbewu de ihlume kunokunceda ukuphula i-phytic acid, ikhuphe enye ye-phosphorus yokufunxa (35).

Ithanga kunye nembewu kajongilanga zinokonwabela ukutya okutyiwa, zifafazwe kwiisaladi, zixutywe kwi-nut butters okanye zisetyenziswe kwi-pesto, kwaye ziyindlela elungileyo kubantu abangadibaniyo namandongomane okanye amandongomane emithi.

Isishwankathelo Ijongilanga kunye nembewu yethanga ziqulathe isixa esikhulu sefomathi yokugcina i-phosphorus ebizwa ngokuba yi-phytic acid, abantu abangakwaziyo ukuyetyisa. Ukuhluma imbewu kunganceda ekwenzeni i-phosphorus ifumaneke ukuze ifunxwe.

7. Amandongomane

Uninzi lwamandongomane yimithombo elungileyo ye-phosphorus, kodwa amandongomane eBrazil aluhlu oluphezulu. Ikomityi ye-1/2-yekomityi (67 gram) yamandongomane eBrazil ibonelela ngaphezulu kwe-2/3 ye-RDI yabantu abadala (36).

Amanye amandongomane aqukethe ubuncinci i-40% ye-RDI nge-1/2-indebe (60-70 gram) ibandakanya iicashews, iiamangile, iipine nut kunye neepistachios (37, 38, 39, 40).

Ikwayimithombo emikhulu yeprotein esekwe kwizityalo, ii-antioxidants kunye neeminerali. Ukuzitya rhoqo kunxulunyaniswa nempilo ebhetele yentliziyo ().

Njengembewu, uninzi lwe-phosphorus kumantongomane lugcinwa njenge-phytic acid, engacolekiyo ebantwini. Ukuntywila kunokunceda, nangona zingezizo zonke izifundo ziyavuma ().

Isishwankathelo Amantongomane amaninzi, ngakumbi amandongomane aseBrazil, ayimithombo elungileyo ye-phosphorus, equlathe ubuncinci i-40% ye-RDI ngekomityi enye / 2 (67-gram).

8. Ingqolowa iphelele

Iinkozo ezininzi ziphethe iphosphorus, kubandakanya ingqolowa, ihabile kunye nerayisi.

Ingqolowa iphela iqulethe eyona phosphorus (291 mg okanye 194 grams kwikomityi nganye ephekiweyo), ilandelwe yioats (180 mg okanye 234 gram ngekomityi ephekiweyo) kunye nerayisi (162 mg okanye 194 gram kwikomityi ephekiweyo) (43, 44, 45).

Uninzi lwe-phosphorus kwiingqolowa ezipheleleyo lufumaneka kumaleko angaphandle we-endosperm, eyaziwa ngokuba yi-aleurone, kunye nongqameko lwangaphakathi, olubizwa ngokuba yintsholongwane ().

Olu luhlu luyasuswa xa iinkozo zicociwe, yiyo loo nto iinkozo ezipheleleyo ziyimithombo elungileyo ye-phosphorus kwaye kutheni iinkozo ezicokisekileyo zingekho (47, 48).

Nangona kunjalo, njengembewu, uninzi lwe-phosphorus kwiingqolowa ezipheleleyo ligcinwa njenge-phytic acid, ekunzima ukuba umzimba uyetyise kwaye uyifunxe.

Ukufunxa, ukuhluma okanye ukubila iinkozo kunokwaphula i-asidi ye-phytic acid kwaye yenze ngakumbi iphosphorus ifumaneke ukuze ifunxwe (, 49,,).

Isishwankathelo Iinkozo ezipheleleyo njengengqolowa, i-oats kunye nerayisi ziqulathe i-phosphorus eninzi. Ukufunxa, ukuhluma okanye ukubila iinkozo kungayenza ifumaneke ngakumbi ukuze ifakwe.

9. Amaranth kunye neQuinoa

Ngelixa i-amaranth kunye nequinoa zihlala zibizwa ngokuba "ziinkozo," ziyimbewu encinci kwaye zithathwa njengembumbulu.

Ikomityi enye (i-246 gram) ye-amaranth ephekiweyo inama-52% ecetyiswayo yemihla ngemihla ye-phosphorus yabantu abadala kunye nomthamo ofanayo wequinoa ephekiweyo ine-40% ye-RDI (52, 53).

Zombini ezi zinto zokutya zikwangumthombo olungileyo wefayibha, iiminerali kunye neeproteni, kwaye ngokwendalo azinantlanzi (,).

Njengezinye iimbewu, ukufunxa, ukuhluma kunye nokubila kunokonyusa ukubakho kwe-phosphorus ().

Isishwankathelo Iinkozo zamandulo ezinje nge-amaranth kunye nequinoa zinesondlo kakhulu kwaye ziyimithombo elungileyo ye-phosphorus. Ikomityi enye ephekiweyo (i-246 gram) iqulethe ubuncinci i-40% yesondlo esinconywayo semihla ngemihla.

10. Iimbotyi neelentile

Iimbotyi neelentile nazo ziqulathe izixa ezikhulu ze-phosphorus, kwaye ukuzitya rhoqo kunxulunyaniswa nomngcipheko osezantsi wezifo ezininzi ezinganyangekiyo, kubandakanya umhlaza (,).

Ikomityi enye (i-198 gram) yeelensi ezibilisiweyo iqulethe i-51% yesondlo esinconywayo semihla ngemihla nangaphezulu kwe-15 yeegram zentsinga (59).

Iimbotyi zityebile kwi-phosphorus, ngakumbi iGreat Northern, ichickpeas, navy kunye ne-pinto beans, eziqulathe ubuncinci i-250 mg ngekomityi (164 ukuya kwi-182 gram) (60, 61, 62, 63).

Njengayo yonke imithombo yezityalo ye-phosphorus, ukubakho kwezimbiwa kungonyuswa ngokufunxa, ukuhluma kunye nokubila kweembotyi (,, 65).

Isishwankathelo Iimbotyi neelentile, ngakumbi xa zifakwe emanzini, zihluma okanye zivundisiwe, zinemithombo etyebileyo ye-phosphorus, equlathe ubuncinci i-250 mg ngekomityi (malunga ne-160-200 gram).

11.Soy

I-Soy inokuzonwabisa ngeendlela ezininzi, ezinye ziphezulu kwi-phosphorus kunezinye.

Iimbotyi zesoya ezivuthiweyo ziqulathe eyona phosphorus, ngelixa i-edamame, uhlobo lwesoyya olungakhulanga, ine-60% encinci (66, 67).

Iimbotyi zesoya ezikhulileyo zinokulungwa, zosiwe kwaye zonwatyelwe njengeqhekeza elimnandi elinika ngaphezulu kwe-100% ye-RDI ngekomityi ye-2/3 (172 gram) (68).

Iimveliso zesoya ezivundisiweyo, njenge tempeh kunye natto, ziyimithombo elungileyo, ukubonelela nge-212 mg kunye ne-146 mg nge-3-ounce (85-gram) yokukhonza, ngokulandelelana (69, 70).

Uninzi lweemveliso zesoya ezilungisiweyo, ezinje nge-tofu kunye nobisi lwe-soy, azikho njengemithombo elungileyo ye-phosphorus, equlathe ngaphantsi kwe-20% ye-RDI ngokusebenza (71, 72).

Isishwankathelo Iimbotyi zesoya ezipheleleyo kunye neemveliso zesoya ezigweleyo ziyimithombo elungileyo ye-phosphorus, ebonelela ukuya kuthi ga kwiipesenti ezili-100 zokutya okucetyiswayo kwemihla ngemihla.

12. Ukutya kunye nePhosphates eyongeziweyo

Ngelixa i-phosphorus ngokwendalo ikhona ekutyeni okuninzi, okunye ukutya okusetyenzisiweyo kuqulethe isixa esikhulu kwizongezo.

Izongezo zePhosphate ziphantse zafika kwi-100%, kwaye zinokuba negalelo naphi na ukusuka kwi-300 ukuya kwi-1,000 mg ye-phosphorus eyongezelelweyo ngosuku ().

Ukutya kakhulu i-phosphorus kunxulunyaniswe nelahleko yethambo kunye nomngcipheko owandayo wokufa, ke kubalulekile ukuba ungadli ngaphezulu kokucetyiswayo (,).

Ukutya okucutshungulwayo kunye neziselo ezihlala ziqukethe ii-phosphates ezongeziweyo zibandakanya:

1. Iinyama ezilungisiweyo: Inyama yenkomo, imvana, inyama yehagu kunye neenkukhu zihlala zihlanjwa okanye zifakwe i-phosphate additives ukugcina inyama ithambile kwaye inamanzi (76,,).
2. Iziselo zeCola: Iziselo zeCola zihlala ziqukethe i-phosphoric acid, umthombo owenziweyo we-phosphorus ().
3. Izinto ezibhakiweyo: Iibhiskithi, imixube yepanekuku, iikeyiki zokwenza i-toaster kunye nezinye izinto ezibhakiweyo zinokuqulatha izongezo ze-phosphate njengearhente enegwele (,).
4. Ukutya okukhawulezayo: Ngokophando olunye lwe-15 yamatyathanga amakhulu okutya okukhawulezayo aseMelika, ngaphezulu kwe-80% yezinto zemenyu eziqulathwe ii-phosphates ().
5. Ukutya okufanelekileyo: Iifosfathi zihlala zongezwa kukutya okulula njengokutya kweenkuku ezinqabileyo ukubanceda bapheke ngokukhawuleza kwaye baphucule ubomi beshelfini (, 83).

Ukuxela ukuba ukutya okulungisiweyo nokwenziweyo okanye iziselo eziqulethe i-phosphorus, khangela izithako ezinegama elithi "phosphate" kuzo.

Isishwankathelo Ukutya okucutshungulwayo kunye neziselo zihlala ziqukethe izongezo ze-phosphate ukuphucula umgangatho kunye nokwandisa ubomi beshelufu. Banokufaka igalelo elikhulu kwisixa sakho sokutya.

Umgca osezantsi

I-Phosphorus sisondlo esibalulekileyo esifunekayo kwimpilo yethambo kunye neminye imisebenzi emininzi yomzimba.

Inokufumaneka kukutya okuninzi, kodwa iphezulu kakhulu kwiiproteni zezilwanyana, iimveliso zobisi, amandongomane nembewu, ukutya okuziinkozo kunye nemidumba.

Ukutya okuninzi okusetyenzisiweyo kuqulethe i-phosphorus kwizongezo ze-phosphate ezisetyenziselwa ukwandisa ubomi beshelfu okanye ukuphucula incasa okanye ubume.

Iifosfeti ezingezizo ezenziweyo kunye nemithombo yezilwanyana ye-phosphorus zezona zinokutsalwa, ngelixa imithombo esekwe kwizityalo ingamanziswa, ihlume okanye ivundiswe ukunyusa inani le-phosphorus enokufunxeka.

Ngelixa i-phosphorus ilungile xa isetyenziswe ngokumodareyitha, ukufumana okuninzi kakhulu kwizongezo ezingezizo kunokuba kubi empilweni yakho. Abantu abanesifo sezintso kufuneka banciphise ukutya kwabo.

Ukuqonda ukuba kukuphi ukutya okuphezulu kwi-phosphorus kunokukunceda ulawule ukutya kwakho njengoko kufuneka.