txheem
Phosphorus yog ib lub tshuaj lom neeg tseem ceeb rau kev noj qab nyob zoo. Nws tsis tsuas yog pab tau rau peb lub cev, tab sis kuj siv ua ntau lub zog tseem ceeb. Ntawm lawv muaj xws li:
- Lub xub ntiag ntawm phosphoric acid tsim nyog rau kev ua haujlwm ntawm cov leeg tag nrho, ua pa, musculoskeletal thiab kev puas hlwb.
- Phosphorus muaj txiaj ntsig zoo ntawm lub cev hauv noob caj noob ces, uas yog txhua cov ntaub ntawv hauv kev nco, thiab tib neeg kev noj qab haus huv yog tshwj tseg zoo dua, ntau dua thiab ntev ntev.
- Txoj kev tivthaiv no cuam tshuam ncaj qha rau cov txheej txheem kev tsim dua tshiab, kev loj hlob thiab kev faib tawm ntawm tes.
- Vim nws cov ntsiab lus siab tshwm sim zoo dua nqus ntawm cov as-ham tseem ceeb thiab cov vitamins.
- Txhim kho cov mob ntawm pob txha thiab hniav.
- Muaj cov txiaj ntsig zoo rau lub raum thiab cov leeg mob plawv.
- Feem ntau ntawm phosphorus tebchaw koom nrog cov metabolism hauv lub zog ntawm lub cev.
PROPER NUTRITION: yuav ua li cas pib ib kauj ruam zuj zus
Cuam Tshuam zoo ntawm lub keeb ntawm feem ntau ntawm cov kab ke hauv lub cev ua rau cov lus qhia kho mob ntawm kev qhia hauv kev noj zaub mov noj txhua hnub ntawm cov zaub mov muaj phosphorus. Nws yog qhov zoo dua los ua raws li cov tshuaj noj tau raug pom zoo los ntawm cov cai ntawm kev noj zaub mov zoo rau phosphorus nws yog qhov sib piv nrog kwv yees li 1500 mg rau ib hnub. Thaum lub sijhawm ua haujlwm nquag lub cev thiab kev txhaj tshuaj rau cev xeeb tub yuav tsum tau nce txog 2000 mg.
Ib qho overabundance ntawm cov khoom muaj txiaj ntsig ua rau muaj qhov tshwm sim tsis zoo, tshwj xeeb tshaj yog thaum noj los ntawm cov khoom siv dag zog. Ua tib zoo rau p yuav tsum tau kho cov neeg muaj kab mob hauv lub raum, nrog rau kev nyiam ua rau muaj kev tsis haum tshuaj lossis muaj cov tshuaj lom neeg muaj zog.
Khoom noj muaj nplua nuj phosphorus
Tab sis cov ntsiab lus ntawm cov khoom siv muaj txiaj ntsig hauv ib qho khoom lag luam tshwj xeeb yuav tsum nco ntsoov tias ib puas feem pua nqus ntawm phosphorus tsuas yog tau txais los ntawm kev noj cov rog rog ntses ntau yam. Nrog kev qhia txog menus ntawm lwm cov khoom xyaw lub cev tau txais tsuas yog 75%. Thaum nws yog qhov zoo tshaj plaws los zom cov khoom ntawm cov khoom, uas yog kwv yees li sib npaug ntawm qhov sib piv tam sim no, thiab phosphorus thiab calcium. Ntawm lawv muaj xws li: strawberries, beets, qhob cij, los ntawm rye hmoov, peas thiab lwm yam khoom xyaw. Tsis txhob hnov qab txog cov khoom noj ntawm tsiaj keeb kwm, uas muaj phosphorus nyob rau hauv lub siab tshaj plaws concentration. Protein-nplua nuj cov khoom xyaw ua rau kom zoo dua assimilation ntawm kab kawm. Cov khoom lag luam nrog cov nroj tsuag xws li tsis muaj.
Tseem muaj qeb ntawm cov zaub mov, qhov twg muaj pes tsawg leeg yog phosphorus, tab sis nws yog tam sim no hauv daim ntawv ntawm phosphate additives. Lawv yog tsim los kom ntev lub neej txee los yog txhim kho / hloov cov saj ntawm cov khoom xyaw. Cov tshuaj no yog absorbed zoo thiab ntxiv rau cov khoom noj txhua hnub rau 1000 mg ntawm phosphorus. Tab sis thaum cov zaub mov zoo li no nws yog ib qho tsim nyog yuav tsum tau saib xyuas kev noj qab haus huv, vim tias qhov ntau dhau ntawm lub caij ua rau muaj qhov tshwm sim tsis muaj tsawg dua qhov tsis muaj nws. Los ntawm cov txheej txheem phosphate yog: nqaij marinated, dej qab zib, pastries, semi-tiav khoom, tais diav hu ua "zaub mov".
Peb muab cov khoom noj rau koj xaiv, khoom noj khoom haus nplua nuj, muaj phosphorus, uas faib cov khoom noj khoom haus zoo tshaj plaws.
1. Cov txiv ntoo thiab noob
Ib feem me me ntawm cov txiv ntoo (yuav luag 70 gram) raws li khoom noj txom ncauj tsis yog tsuas yog txhawb nqa lub cev xwb tab sis kuj muab txog 40% ntawm tus nqi txhua hnub ntawm phosphorus. Rau cov laj thawj no, pom zoo kom noj Brazil txiv ntoo, pistachios, walnuts, lossis ntoo thuv ntau yam. Dhau li ntawm txiv ntseej muab lub cev nrog rau qhov tseem ceeb antioxidant thiab proteins.
Pawg no ntawm pab tau nuclei muaj sunflower thiab taub dag noob. 100 grams ntawm cov noob taub dag cov hnub npog tag nrho tus nqi ntawm txhua hnub, thiab muaj ntau tshaj 1,000 mg ntawm phosphorus. Tab sis rau kev tso tawm zoo tshaj qhov tseem ceeb kab yog pom zoo kom xau cov noob ua ntej kom noj, vim hais tias feem ntau (80%) tam sim no hauv cov noob hauv daim ntawv ntawm phytic acid, uas phem dua li zom thiab nyuaj zom. Cov xab npum ntxuav nws thiab tso phosphorus. Sesame noob thiab Chia noob tsis muaj txiaj ntsig zoo rau lub cev, thiab ntxiv rau phosphorus lawv muaj omega-3 acids, fiber thiab hlau.
2. Qoob loo
Thaum xav txog cov khoom lag luam nrog cov ntsiab lus siab ntawm phosphorus, nws tsis tuaj yeem hais txog cereals. Nyob rau hauv ntau dua ntawm cov khoom muaj nqis yog concentrated nyob rau hauv nplej grits, barley, oats thiab pob kws. Txij li thaum phosphorus nyob rau hauv cov khoom xyaw hauv ntau dua kev mloog zoo yog mloog zoo hauv lub plhaub ntawm cov nplej, tom qab ntawd siv cov khoom zoo dua hauv nws daim ntawv nyoos.
Tag nrho cov nplej nplej, uas yog, feem 600 grams sau cov khoom noj txhua hnub. Pob kws muaj phosphorus ntau zaus, thiab nws cov hmoov nplej (1 khob) suav nrog ntau dua 850 mg. Ib lub tais ntawm oats lossis mov nrog ib lub ntim ntawm ntau tshaj 200 grams muaj qhov thib tsib ntawm kev noj phosphorus ib hnub twg. Tsis tas li ntawd, cov qoob loo no muab cov ntaub so ntswg hauv lub cev thiab normalize metabolism.
3. Cov khoom siv mis nyuj
Ntawm cov khoom xyaw mis nyuj rau cov khoom uas muaj cov ntsiab lus siab tshaj plaws ntawm phosphorus suav nrog mis nyuj, yogurt, cheese. Lawv muab lub cev nrog txog li 40% ntawm ib hnub tus nqi ntawm cov khoom siv tseem ceeb. Thaum tseem muaj mis nyuj muaj cov ntsiab lus tseem ceeb ntawm qhov keeb raws li nws cov derivatives muaj feem pua me me ntawm cov rog.
Lub khob noom cookie ua rau lub sijhawm luv luv ntawm phosphorus hauv lub cev tsis yog phem dua li ntawm lwm cov kua mis muaj. Parmesan muaj li 250 mg ntawm qhov khoom tsuas yog 30 grams. Me ntsis tsawg dua muaj tshis tshis thiab mozzarella. Tsis tas li ntawd, cov noob no tsis rog thiab nplua nuj hauv calcium, thiab yog li ntawd pom zoo rau kev noj zaub mov.
4. Cov nqaij nruab deg thiab ntses hiav txwv
Ntawm cov zaub mov muaj phosphorus zoo yuav tsis noj nqaij ntses thiab ntses hiav txwv. Qhia cov zaub mov kom muaj cov tais diav ntawm squid, shellfish lossis octopus. 70% ntawm txhua hnub tus nqi ntawm lub ntsiab tsuas muaj ib qho me me ntawm cov khoom xyaw no. Piv txwv li, kab mob hu ua oysters (100 grams) muaj txog 430 mg ntawm lub tshuaj lom neeg lub cev, thiab cuttlefish - yuav luag 500 mg.
Kev noj ntses thiab nqaij ntses pub rau koj ceeb toom lub cev tiv thaiv kab mob plawv, nrog rau them cov khoom tsis txaus xws li zinc, iodine, cov protein thiab vitamins. Muaj txiaj ntsig cov yub ntawm cov hlab ntsha, thiab hom tsiaj xws li salmon, mackerel los yog sardines muab lub cev nrog cov tseem ceeb omega 3 acids.
5. Zaub cob pob
Ntawm cov zaub ua ib yam khoom uas muaj phosphorus nkag mus rau broccoli. Ib qho kev pab ntawm broccoli ib 100g muaj 66 mg ntawm cov khoom. Nyob rau hauv cov ntaub ntawv no nws muaj feem xyuam rau cov khoom xyaw uas tsis muaj calorie, ntxiv rau phosphorus, cabbage yog nplua nuj nyob rau hauv potassium, zinc, calcium thiab hlau.
Cov khoom lag luam suav nrog yuav luag tag nrho cov kab ke ntawm kev noj zaub mov kom raug, nws muaj txiaj ntsig tsuas yog tias qhov zoo sib piv nrog avocado. Cov kws pab tswv yim hauv kev noj qab haus huv thiab khoom noj khoom haus feem ntau pom zoo kom noj zaub cob pob nyoos, tab sis los ntawm qhov ntev thiab nyuaj theem ntawm kev npaj thiab yog qhov zoo dua rau qhov tsis kam. Txiab nrog lub rhaub dej, qhov khoom khaws cov txiaj ntsig siab tshaj plaws.
6. Qaib los yog Qaib Cov Txwv
Nqaij qaib nqa yuav luag 40% ntawm kev noj phosphorus ib hnub twg (300 mg rau 100 gram noj). Thiab ci ib daim nqaij los yog barbeque muaj txiaj ntsig ntau dua, piv txwv li, ua noj nqaij. Lub sijhawm ntev ntawm kev ua noj ua haus txo cov ntsiab lus ntawm cov khoom muaj txiaj ntsig los ntawm yuav luag ib lub hlis twg.
Cov nplua nuj nqaij qaib pawg vitamins, selenium thiab protein. Phosphorus muaj ntau cov nqaij dawb dua li tsaus nti (hauv qab ceg, piv txwv). Hauv kev sib piv nrog nqaij npuas, nqaij qaib mis muaj kev noj qab haus huv ntau dua vim tias nqaij npuas steak nrog kev pab ntawm 85 grams yuav coj 25% ntawm tus nqi niaj hnub ntawm phosphorus.
7. Cov khoom taum
Ntawm cov legumes kuj muaj cov khoom uas muaj cov ntsiab lus siab ntawm phosphorus, nws yog taum ntawm ntau hom, lentils, thiab cov taum pauv kom zoo. Cov noob taum liab muaj tsawg me ntsis ntawm cov muaj txiaj ntsig, thiab dawb ntu (100 grams) muaj txog 30% ntawm txhua hnub tus nqi ntawm phosphorus. Tsuas yog 200 grams ntawm cov roj taum lossis cov kua taum pauv rau cov khoom siv tshuaj sib tov ntawm 50% thiab 60%, feem.
Kev siv cov qoob loo no nyob rau hauv cov ntsiab lus fiber ntau vim tias cov legumes nquag pom zoo rau kev tiv thaiv kab mob ntev lossis mob qog noj ntshav. Ua kom cov concentration ntawm cov as -ham hauv cov khoom, cov txheej txheem ntawm nws cov kev npaj. Yog li ntawd, taum txiav txim siab rau soak, sprout los yog ferment. Piv txwv li, taum taum yog zoo dua li kib los yog boil lawv, dua li muaj lawv nyob rau hauv daim ntawv ntawm cov mis nyuj ua los ntawm soy los yog tofu. Thaum koj noj chickpeas lossis taum ntau yam Pinto hauv lub cev tau txais kwv yees li 250 mg ntawm phosphorus (los ntawm ntu kwv yees li 170 grams).
8. Ua Haujlwm
Rau cov khoom uas nplua nuj nyob rau hauv phosphorus muaj xws li offal, tab sis tsis yog tag nrho. Feem ntau siv hom phiaj pom zoo kom noj zaub mov ntawm daim siab lossis lub hlwb. Piv txwv li, lub hau nyuj ua nyuj hau, siav hauv kev siv 85 grams ua rau 50% qhov kev xav tau nyob rau txhua hnub uas tseem ceeb rau kev noj qab haus huv ntawm qhov khoom.
Cov ntawv qhia ua ke nrog ntxiv ntawm nqaij qaib mob siab, suav nrog rau pate, ua rau 53 feem pua ntawm cov nyiaj pub rau txhua hnub. Txawm li cas los xij, cov khoom xyaw no muaj cov vitamins b thiab A, ntawm cov zaub mov nyob hauv lawv yog hlau thiab lwm yam khoom noj haus. Yog li, txhawm rau pov tseg cov offal los ntawm cov as qhauj thaum npaj kev noj zaub mov zoo yog qhov tsis muaj txiaj ntsig.
9. Qej
Kev sib faib tswv yim muaj nyob rau ntawm kev siv qej ntawm connoisseurs ntawm cov khoom noj kom raug. Ib tug tuaj yeem tsis meej pem nrog qhov tsis hnov tsw tsw ntawm seasoning, thiab ib tug neeg siv nws nyob rau hauv lub twj tso kua mis, thawj thiab thib ob tais diav. Tab sis twv yuav raug hu tsis kam lees nws cov khoom kho mob rau cov mob khaub thuas, thiab raws li Antibacterials lossis zaub uas txhim kho kev tiv thaiv kab mob.
Qej yog rightfully occupies ib tug tsim nyog qhov chaw ntawm cov khoom uas nplua nuj nyob rau hauv zinc, phosphorus, vitamin C thiab hlau. Nws txo txoj kev pheej hmoo ntawm kev tsis tuaj yeem tso cov roj (cholesterol), txo qis ntshav siab, muaj txiaj ntsig hauv kev mob plawv, ntshav tawm thiab mob cancer. Thiab phosphorus hauv 100 grams qej tsuas muaj ntau dua li 150 mg, los yog sib tw nrog nws ntawm cov ntsiab lus ntawm cov kab hauv ntsuab hauv ntsuab tuaj yeem tsuas yog parsley.
10. Cov txiv laum huab xeeb
Rau cov khoom uas pom tseeb cov ntsiab lus siab ntawm phosphorus qib li txiv laum huab xeeb lossis roj. Ntxiv nrog rau cov khoom siv tshuaj lom neeg hauv cov roj muaj pes tsawg leeg muaj roj, protein thiab cov zaub mov muaj txiaj ntsig. Qhov no yog ib qho ntawm lwm txoj kev xaiv rau lub plawv tshaib thiab noj tshais. Roj ua ke nrog txiv hmab txiv ntoo, ci lossis qhob cij.
Koj yuav tsum tsis txhob muaj cov khoom qab zib noj qab nyob zoo yog tias koj pom cov tuab tuab lossis cov stabilizers. Nws lub ntuj saj dhau qab zib, yog li tsis xav tau cov tshuaj ntxiv hauv lub cev.
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