I-Phosphorus kwisidlo sakho

Umxholo

• Yenza ntoni i-phosphorus?
• Kukuphi ukutya okune-phosphorus?
• Ufuna i-phosphorus engakanani?
• Iingozi ezinxulumene nefosforasi eninzi
• Iingozi ezinxulumene nefosforasi encinci

Yintoni i-phosphorus kwaye kutheni ibalulekile?

I-Phosphorus yeyesibini izimbiwa ezininzi emzimbeni wakho. Eyokuqala yicalcium. Umzimba wakho udinga iphosphorus kwimisebenzi emininzi, njengokucoca inkunkuma kunye nokulungisa izicwili kunye neeseli.

Uninzi lwabantu lufumana inani le-phosphorus abayifunayo kwizidlo zabo zemihla ngemihla. Ngapha koko, kuqhelekile ukuba nefosforasi eninzi emzimbeni wakho kunokuba incinci. Isifo sezintso okanye ukutya kakhulu i-phosphorus kunye ne-calcium engonelanga kunokubangela ukugqithisa kwe-phosphorus.

Nangona kunjalo, iimeko ezithile zempilo (ezinje ngesifo seswekile kunye notywala) okanye amayeza (anjengee-antacids) anokubangela amanqanaba e-phosphorus emzimbeni wakho ukuba wehle kakhulu.

Amanqanaba e-Phosphorus aphezulu kakhulu okanye asezantsi kakhulu kunokubangela iingxaki zonyango, ezinjengesifo sentliziyo, iintlungu ezidibeneyo, okanye ukudinwa.

Yenza ntoni i-phosphorus?

Ufuna i-phosphorus ukuya:

• gcina amathambo akho omelele kwaye esempilweni
• ncedisa ukwenza amandla
• hambisa izihlunu zakho

Ukongeza, i-phosphorus iyanceda:

• yakha amazinyo omeleleyo
• lawula indlela umzimba wakho ogcina kwaye usebenzise ngayo amandla
• ukunciphisa iintlungu zemisipha emva kokuzilolonga
• hluza inkunkuma kwizintso zakho
• ukukhula, ukugcina, nokulungisa izicwili kunye neeseli
• ukuvelisa iDNA kunye neRNA - iibhloko zomzimba zokwakha
• ukulinganisela kunye nokusebenzisa iivithamini ezifana neevithamini B kunye no-D, kunye nezinye iiminerali ezinje nge-iodine, i-magnesium kunye ne-zinc
• gcina ukubetha kwentliziyo rhoqo
• ukuqhuba ukuqhuba kwentsholongwane

Kukuphi ukutya okune-phosphorus?

Ukutya okuninzi kune-phosphorus. Ukutya okutyebileyo kwiproteni kukwayimithombo efanelekileyo ye-phosphorus. Oku kubandakanya:

• inyama yenkukhu kunye neenkukhu
• intlanzi
• ubisi kunye nezinye iimveliso zobisi
• amaqanda

Xa ukutya kwakho kune-calcium eyaneleyo kunye neeproteni, uya kuba ne-phosphorus eyaneleyo. Kungenxa yokuba ukutya okuninzi okuphezulu kwi-calcium kukwaphezulu kwi-phosphorus.

Eminye imithombo yokutya engeyiyo yeprotheni inayo i-phosphorus. Umzekelo:

• amazimba
• iitapile
• igalikhi
• iziqhamo ezomisiweyo
• Iziselo ezihlwahlwazayo (i-phosphoric acid isetyenziselwa ukuvelisa icarbonation)

Iinguqulelo ezipheleleyo zesonka kunye ne-cereal ziqukethe i-phosphorus engaphezulu kunezo zenziwe ngomgubo omhlophe.

Nangona kunjalo, i-phosphorus kumantongomane, iimbewu, iinkozo kunye neembotyi zibotshelelwe kwi-phytate, engafakwanga kakuhle.

Ufuna i-phosphorus engakanani?

Inani le-phosphorus oyifunayo kwisidlo sakho lixhomekeke kubudala bakho.

Abantu abadala bafuna iphosphorus encinci kunabantwana abaphakathi kweminyaka eli-9 neli-18, kodwa ngaphezulu kwabantwana abangaphantsi kweminyaka esibhozo.

Isibonelelo esinconywayo sokutya (i-RDA) se-phosphorus yile ilandelayo:

• Abantu abadala (abaneminyaka eli-19 nangaphezulu): 700 mg
• abantwana (iminyaka eli-9 ukuya kweli-18): 1,250 mg
• abantwana (iminyaka emi-4 ukuya kwe-8): 500 mg
• abantwana (iminyaka eyi-1 ukuya kwe-3): 460 mg
• Iintsana (iminyaka eyi-7 ukuya kwi-12 yeenyanga): 275 mg
• Iintsana (iminyaka emi-0 ukuya kwezi-6): 100 mg

Bambalwa abantu abafuna ukuthatha izongezo ze-phosphorus. Uninzi lwabantu lunokufumana inani elifunekayo le-phosphorus ngokutya abakutyayo.

Iingozi ezinxulumene nefosforasi eninzi

I-phosphate eninzi inokuba yityhefu. Ukugqithisa kwemaminerali kunokubangela urhudo, kunye nokuqina kwamalungu kunye nezicubu ezithambileyo.

Amanqanaba aphezulu e-phosphorus anokuchaphazela amandla omzimba wakho ekusebenziseni ngokufanelekileyo ezinye izimbiwa, ezinje nge-iron, calcium, magnesium, kunye ne-zinc. Inokudibana necalcium ebangela ukuba iidipozithi zenziwe ngamaminerali akho.

Kunqabile ukuba ne-phosphorus eninzi egazini lakho. Ngokwesiqhelo, kuphela ngabantu abaneengxaki zezintso okanye abo baneengxaki zokulawula ikhalsiyam yabo abaphuhlisa le ngxaki.

Iingozi ezinxulumene nefosforasi encinci

Amanye amayeza anokuhlisa amanqanaba e-phosphorus yomzimba wakho. Imizekelo ibandakanya:

• insulin
• I-ACE inhibitors
• icorticosteroids
• Izichasi
• ii-anticonvulsants

Iimpawu ze-phosphorus ephantsi zinokubandakanya:

• intlungu edibeneyo okanye yethambo
• Ukuphelelwa ngumdla wokutya
• ukucaphuka okanye ixhala
• ukudinwa
• ukukhula kakubi kwamathambo ebantwaneni

Ukuba uthatha la mayeza, thetha nomboneleli wakho wezempilo malunga nokuba kuyacetyiswa na ukuba utye ukutya okuphezulu kwi-phosphorus okanye uthathe izongezo ze-phosphorus.