Qhov tsis txaus ntawm phosphorus tsis tshua muaj thiab tsuas yog rau cov neeg tsis noj nqaij xwb, cov zaub mov uas tsis muaj nqaij thiab tsis muaj phosphorus-muaj cov zaub mov. Phosphorus yog lub luag haujlwm rau kev noj qab haus huv ntawm cov hniav thiab cov pob txha, rau lub zog, uas pub rau lub cev cov hlwb. Yog tias koj muaj lub cev tsis muaj zog, cov leeg mob thab koj, muaj ntshav tsis txaus thiab qab los noj mov, ib tus tuaj yeem xav tias tsis muaj cov pob zeb tseem ceeb no. Ib hnub, tus neeg laus yuav tsum tau noj 1000 mg ntawm phosphorus. Muaj qhov chaw txaus ntawm phosphorus hauv qhov xwm txheej, txaus los tiv thaiv qhov tsis txaus.
oysters
Oysters yog cov thawj coj hauv cov protein thiab ntau cov vitamins A, C, thiab D, iodine, zinc, phosphorus (426 mg ib 100 grams), fatty acids omega-3's - qhov no cocktail tshwj xeeb tshaj yog refreshing koj cov tsos, txhim kho cov tawv nqaij mob, rau tes, thiab cov hniav, ntxiv dag zog rau cov pob txha thiab lub paj hlwb, nrog rau kev cuam tshuam zoo rau kev noj qab haus huv ntawm cov menyuam hauv plab.
Txiv laum huab xeeb
Peanut butter nyiam cov neeg noj zaub mov thiab cov kiv cua ntawm nutty tsw. Qhov no yog qhov zoo tshaj plaws ntawm cov protein thiab phosphorus. Xaiv cov txiv laum huab xeeb ntuj, uas tsis muaj cov khoom qab zib ntxiv, cov khoom qab zib, thiab cov khoom khaws cia.
nplej
Cereal nplej muaj ntau cov phosphorus, yog li nco ntsoov tig cov nplej thiab cov nplej nplej tag nrho rau koj cov khoom noj: taum taum - pob kws, qeb ntawm barley, nplej, thiab oats. Cov nplej muaj fiber ntau, uas pab koj lub plab zom mov ua haujlwm zoo dua.
Zaub cob pob
Broccoli muaj 66 mg ntawm phosphorus ib 100 grams thiab potassium, calcium, magnesium, hlau, zinc, ntau yam vitamins, thiab kev xyiv fab ntawm kev poob phaus, calories tsawg, yog 34 kcal ib 100 grams. Broccoli tuaj yeem noj nyoos. Tab sis yog tias qhov kev xaiv no koj tsis haum, npaj cov zaub no kom txog thaum muag muag - Alden.
Cheese
Cov khoom uas muaj calcium thiab fluoride nyob rau hauv txaus kom muaj nuj nqis, tab sis tshwj xeeb tshaj yog ib tug ntau ntawm lawv nyob rau hauv cheese. Piv txwv li, Parmesan cheese tom kawg ntawm 30 gram muaj 213 mg ntawm phosphorus, thiab tshis cheese - 200 mg, mozzarella - 180 mg. Cov cheese no muaj cov roj tsawg tsawg; yog li ntawd, lawv yuav tsis ua mob rau koj lub cev.
Legumes
Soybeans, lentils, taum - txhua yam yog qhov chaw ntawm phosphorus. Soybeans muaj 180 mg ntawm phosphorus ib 100 grams ntawm cov khoom thiab 200 grams ntawm taum dawb, 30 feem pua ntawm cov kab no tus nqi txhua hnub.
Noob
Cov noob yuav yog ib qho zoo ntxiv rau koj cov zaub nyoos, smoothies, lossis thaum sawv ntxov oatmeal. Cov noob uas muaj phosphorus - Chia, taub dag, paj noob hlis, thiab noob hnav. 100 grams ntawm taub dag noob - 1 233 mg ntawm phosphorus. Chia noob yog qhov sib ntxiv ntawm phosphorus muaj fiber ntau, polyunsaturated fatty acids, calcium, hlau, thiab antioxidants.
Qej
Kev tiv thaiv kab mob thiab tiv thaiv kab mob - yog li peb paub txog qej. Thiab nws muaj 153 mg ntawm phosphorus ib 100 grams, ntxiv rau hlau, zinc, thiab vitamin C. Qej pab txo cov ntshav siab thiab normalize cov roj cholesterol kom lub plawv.