Karancin phosphorus yana haɗuwa da wuya kuma ga masu cin ganyayyaki kawai, menu wanda ba shi da nama kuma babu abinci mai ɗauke da phosphorus. Phosphorus yana da alhakin lafiyar hakora da kasusuwa, don samar da makamashi, wanda ke ciyar da kwayoyin jiki. Idan kuna da tsarin rigakafi mai rauni, ciwon tsoka yana damun ku, akwai anemia da rashin abinci mara kyau, wanda zai iya zargin rashin wannan mahimmancin ma'adinai. A rana, babba yana buƙatar cinye 1000 MG na phosphorus. Akwai isassun tushen phosphorus a cikin yanayi, wanda ya isa ya hana rashi.
Oysters
Oysters sune jagororin furotin da yawan bitamin A, C, da D, aidin, zinc, phosphorus (426 MG da gram 100), fatty acids omega-3's - wannan hadaddiyar giyar yana sanyaya jikin ku musamman, yana inganta yanayin fata. kusoshi, da hakora, ƙarfafa kasusuwa da tsarin juyayi, da kuma tasiri mai kyau akan lafiyar gabobin haihuwa.
Man gyada
Man gyada yana jin daɗin masu abinci da masu sha'awar ɗanɗanon gyada. Wannan babban tushen furotin da phosphorus. Zabi man gyada na halitta, wanda ba shi da ƙarin kayan zaki, masu haɓaka dandano, da abubuwan kiyayewa.
hatsi
Hatsi na hatsi sun ƙunshi phosphorus mai yawa, don haka tabbatar da kunna hatsi da gurasar alkama gabaɗaya zuwa ga abincin ku: zakaran wake - masara, martabar sha'ir, alkama, da hatsi. Hatsi ya ƙunshi fiber mai yawa, wanda ke taimakawa tsarin narkewar ku yayi aiki mafi kyau.
Broccoli
Broccoli ya ƙunshi 66 MG na phosphorus a kowace gram 100 da potassium, calcium, magnesium, iron, zinc, bitamin iri-iri, kuma farin cikin rasa nauyi, ƙananan adadin kuzari, shine 34 kcal a kowace gram 100. Ana iya cin broccoli danye. Amma idan wannan zaɓin bai dace ba, shirya wannan kayan lambu har sai da taushi - Alden.
cuku
Products dauke da alli da fluoride a isasshen yawa, amma musamman da yawa daga cikinsu a cikin cuku. Alal misali, cakulan Parmesan a ƙarshen gram 30 ya ƙunshi 213 MG na phosphorus, da cuku - 200 MG, mozzarella - 180 MG. Waɗannan cukuwan suna da ƙarancin kitse; don haka, ba za su cutar da siffar ku ba.
Legumes
Waken soya, lentil, wake - duk abin da yake tushen phosphorus ne. Waken soya ya ƙunshi 180 MG na phosphorus a kowace gram 100 na samfur da gram 200 na farin wake, kashi 30 cikin XNUMX na ƙimar yau da kullun na wannan alama.
tsaba
Tsaba za su zama kyakkyawan ƙari ga salads, smoothies, ko oatmeal na safe. Phosphorus-dauke da tsaba - Chia, kabewa, sunflower, da sesame tsaba. 100 grams na kabewa tsaba - 1 233 MG na phosphorus. Chia tsaba shine ƙari na phosphorus yana ƙunshe da fiber mai yawa, polyunsaturated fatty acids, calcium, iron, da antioxidants.
Tafarnuwa
Kariyar rigakafi da ƙwayoyin cuta - don haka muna sane da tafarnuwa. Kuma yana dauke da 153 MG na phosphorus a kowace gram 100, da iron, zinc, da vitamin C. Tafarnuwa na taimakawa wajen rage hawan jini da daidaita matakan cholesterol na karfafa zuciya.