Phosphorus yana shiga cikin samuwar kasusuwa da hakora, yana ba da gudummawa ga ingantaccen aiki na kodan. Hakanan yana taimakawa wajen kiyaye ma'aunin ruwa da electrolytes a cikin jiki. Bukatar wannan kashi ya bambanta daga mutum zuwa mutum, ya danganta da yanayin lafiya.
Kimanin kashi 1% na jikin mutum ya ƙunshi phosphorus, kuma babba yana buƙatar kusan MG 700 na wannan sinadari kowace rana. Muna ba ku don sanin tushen shuka na phosphorus, waɗanda ke da mahimmanci musamman ga vegans.
Anan, ana ba da shawarar masu cin ganyayyaki iri-iri iri-iri na gasasshen hatsi waɗanda ke ba da jiki ba kawai da phosphorus ba, har ma da fiber da sauran abubuwan gina jiki.
Tare da furotin, man gyada kuma yana da wadata a cikin phosphorus. Yana da kyau a rika cin mai tare da mafi karancin sarrafawa, ba bisa gasasshen wake na gyada ba.
Babban mashahurin hatsi mai gamsarwa da gamsarwa, zai ba ku damar manta da jin yunwa na dogon lokaci, yayin samar da “rabo” mai kyau na phosphorus.
Vitamin C, antioxidants da kuma, ba shakka, phosphorus. Broccoli ya karya duk bayanan don darajar sinadirai a tsakanin sauran kayan lambu. Masana da yawa suna ba da shawarar cin ɗanyen broccoli maimakon dafaffe.
Waɗannan tsaba waɗanda, tun sun fara husk, ba shi yiwuwa a daina tsayawa! Suna da wadata a cikin phosphorus.
Baya ga gyada, yawancin legumes da goro kuma suna dauke da sinadarin phosphorus. Almonds, goro na Brazil, cashews kawai wasu daga cikin tushen wannan sinadari.
Abubuwan da ke cikin phosphorus cikin gilashi daya samfurori daban-daban:
Waken soya - 435 MG Lentils - 377 MG Mash - 297 MG Chickpeas - 291 MG Farin wake - 214 MG Green Peas - 191 MG
A cikin 50 g: Gyada - 179 MG Buckwheat - 160 MG Pistachios - 190 MG Brazil kwayoyi - 300 MG sunflower tsaba - 500 MG.