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Phosphorus ke diminerale ea bohlokoa ebile ke ea bobeli e nang le diminerale tse ngata tse fumanehang 'meleng oa motho. Serafshoa sena se thusa ho aheng masapo le meno a matla mme se fetola lijo ho ba matla ka ho bapala karolo ea bohlokoa ho boloka metabolism ea hau e sebetsa.
Litho tsa bohlokoa tsa 'mele, e leng boko, pelo, liphio le sebete, kaofela li its'etleha hodima phosphorus ho boloka mmele o sebetsa hantle. Serafshoa sena se boetse se bapala karolo ea bohlokoa mohahong oa masapo mme se thusa ho leka-lekanya lihormone ka tlhaho.
Phosphorus ke diminerale ea bohlokoa e etsang liphesente tse 0.5 'meleng oa lesea le karolo ea 1 lekholong ea' mele oa motho e moholo. Phosphorus e kenella habonolo ka maleng a manyane, haholo ha e bapisoa le liminerale tse ling.
Ho haella ha phosphorus ho tla lebisa masapong a fokolang, ho fokola ha masapo, ho fetoha ha takatso ea lijo, bohloko ba mesifa, ho bola ha meno, ho tšoenyeha, ho theola boima ba 'mele kapa ho nona le mathata a mang a kholo le kholo.
Matlafatsa phosphorus ea hau ka ho kenyelletsa lijo tsena tse 13 tse nang le phosphorus e ngata.
1. Linaoa tsa Soya
Li-soya ke mohloli o motle oa protheine le phosphorus. 1 senoelo sa soya se na le 1309 mg ea phosphorus e tla kopana le liperesente tsa hau tsa 131 tsa phepelo ea letsatsi le letsatsi ea phosphorus. Li-soya li boetse li na le liminerale tse ling tse kang koporo, mankanese, zinki, calcium, hara tse ling.
2. Peo ea Folaxe
Peo ea folaxe e na le omega-3 fatty acids le phosphorus e ngata. Khaba e le 1 ea peo ea folaxe e na le 65.8 mg ea phosphorus e tla fihlela liperesente tse 7 tsa tlhoko ea hau ea letsatsi le letsatsi ea phosphorus. U ka eketsa peo ea folaxe ka li-smoothies tsa hau kapa ua e kenya ka salateng ea hau ho eketsa phosphorus eo u e jang.
3. Leleme
Ledeile tse kang linaoa tse tšoeu le linaoa tsa mung li na le phosphorus le liprotheine tse ngata. Senoelo se le seng sa lensisi se na le 866 mg ea phosphorus e tla kopana le liperesente tse 87 tsa phosphorus eo u e jang ka letsatsi. Lentile le tsona li na le fiber, folate le potasiamo tse thusang ho boloka bophelo bo botle ba pelo.
4. Li-oats
Li-oats ke lijo tsa hoseng tse ratoang haholo ke ba bangata, kaha li na le phosphorus le fiber tse thusang ho thibela ho sokela le ho laola khatello ea mali ka ho boloka tsoekere e maling e tsitsitse. 1 kopi ea oats e na le 816 mg ea phosphorus e tla kopana le liperesente tsa 82 tsa lijo tsa hau tsa letsatsi le letsatsi tsa phosphorus.
5. Linaoa tsa Pinto
Linaoa tsa Pinto li ruile ka phosphorus le polyphenols tse thusang ho fokotsa kholo ea hlahala. Kopi e le 'ngoe ea linaoa tsa pinto e na le 793 mg ea phosphorus e tla fihlela liperesente tsa 79 tsa tlhoko ea hau ea letsatsi le letsatsi ea phosphorus.
6. Lialmonde
Lialmonde li na le phosphorus, calcium, vithamine E e ngata, protheine le fiber tse bohlokoa bakeng sa bophelo bo botle ba letlalo le moriri. Hoo e ka bang lialmonde tse 23 li na le 137 mg ea phosphorus e tla kopana le liperesente tsa 14 tsa phepelo ea hau ea letsatsi le letsatsi ea phosphorus.
7. Mahe
Mahe a tletse livithamini le liminerale, tse kenyelletsang phosphorus, protheine, vithamine B2 le limatlafatsi tse ling tsa bohlokoa. 1 lehe le mahareng le na le phosphorus ea 84 mg e tla kopana le liperesente tse 8 tsa phepelo ea hau ea letsatsi le letsatsi ea phosphorus.
8. Peo ea soneblomo
Peo ea soneblomo e na le phosphorus e ngata le vithamine E, e sirelletsang lisele tsa 'mele ho li-radical tse sa lefelloeng. Kopi e le 'ngoe ea peo ea soneblomo e na le phosphorus e 304 mg e tla fihlela liperesente tse 30 tsa tlhoko ea hau ea letsatsi le letsatsi ea phosphorus. Kenyelletsa peo ea oatmeal kapa li-smoothies tsa hau.
9. Tuna
Litlhapi tsa tuna ke mohloli o enneng oa li-acid tse phosphorus le omega-3 tse leng lijo tse monate bakeng sa bophelo bo botle ba pelo. Tuna e na le liprotheine tse ngata, lik'hilojule tse tlase 'me tuna e le' ngoe ea makotikoting e na le li-phosphorus tse 269 mg tse tla kopana le liperesente tse 27 tsa phosphorus eo u e jang letsatsi le letsatsi.
10. Raese e sootho
Raese e sootho ke mohloli o motle oa phosphorus, magnesium le liminerale tse ling tsa bohlokoa, tse sebetsang hantle bakeng sa bophelo bo botle ba pelo. Kopi e le 'ngoe ea raese e sootho e na le 185 mg ea phosphorus e tla fihlela liperesente tsa 62 tsa tlhoko ea hau ea letsatsi le letsatsi ea phosphorus.
11. Letsoele la Khoho
Lifuba la kana ke nama e otileng, e leng mohloli o motle oa phosphorus le protheine tse thusang ho aha mesifa le ho boloka lisele tsa masapo. Lebele la kana le na le 196 mg ea phosphorus e tla kopana le liperesente tse 20 tsa lijo tsa hau tsa letsatsi le letsatsi tsa phosphorus.
12. Litapole
Litapole ke mohloli o enneng oa phosphorus, potasiamo le vithamine C, tse thusang ho laola khatello ea mali le ho matlafatsa boits'ireletso ba mmele. 1 litapole tse kholo li na le 210 mg ea phosphorus e tla kopana le liperesente tsa 21 tsa phepelo ea hau ea letsatsi le letsatsi ea phosphorus.
13. Lebese le sa tsoakoang
Lebese ke mohloli o motle oa liminerale tsa bohlokoa tse kang phosphorus, calcium, sodium le potasiamo. 1 senoelo sa lebese le tala se na le 212 mg ea phosphorus. Ho noa lebese letsatsi le leng le le leng ho tla thusa ho boloka le ho lokisa lisele le lisele tsa 'mele oa hau le ho fokotsa bohloko ba mesifa.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.
Lijo tse holimo li ruile ka khalsiamo tse seng lebese
