Phosphorus muhimmin abu ne a cikin kowane irin abinci. Babban sanannen rawar shi shine ƙarfafa ƙasusuwa da haƙori (wanda shine dalilin da ya sa yake da mahimmanci yayin ƙuruciya), amma kuma yana shiga cikin wasu hanyoyin tafiyar jiki.
Ba abin mamaki bane, shine ma'adinai mafi girma na biyu a cikin jiki bayan alli, kasancewa da ake bukata don taimakawa ƙwayoyin suyi aiki daidai. Jiki kuma yana amfani da ƙananan don kiyaye kyallen takarda da ruwa mai lafiya. Koyaya, yawanci na iya haifar da matsalolin lafiya.
Abincin Phosphorous
Tabbas ana samun phosphorus a cikin kayayyakin kiwo, nama da tsirrai. Phosphates suna haɓaka dandano da danshi a cikin naman da ake ci, abinci mai daskarewa, hatsi, cuku, da kayan gasa, da kuma abubuwan sha mai laushi da kuma hadawa da shayi mai ƙankara.
- Naman sa
- Pollo
- Alade
- Lam
- Halibut
- Salmon
- Sardine
- Tuna
- Madarar shanu
- Queso
- Yogurt
- Sha'ir
- Alkama
- Oats
- Masara
- Sunflower, kabewa da flax tsaba
- Rice
- Don Allah
- Dankali
- Dankali mai dadi
- Namomin kaza
- Peas
- Baƙin wake
- Chickpeas
- Lentils
- Soja
- Tofu
- Chocolate
- Kwai
- Alayyafo
- Kale
- Nabo
- Broccoli
- Asparagus
- Salatin Romaine
- Tomate
- Ƙungiyar
- Kokwamba
- Barkono
Yawancin abincin da aka lissafa a sama ana samun su ko'ina, don haka idan lafiyar ku tayi kyau, babu wani dalili da yasa baza ku sami isasshen phosphorus ta hanyar abincinku ba kuma dole ka koma ga kari.
Amfanin phosphorus
Jiki yana bukatar phosphorus don kwakwalwa, koda, zuciya da jini suyi aiki daidai. Wannan ma'adinan yana taka rawa wajen samar da kashi, narkewa, wucewar hanji, masana'antar gina jiki, daidaituwar sinadarai, samar da kuzari, gyaran kwayar halitta, aikin kwakwalwa, da kuma amfani da abinci.
Ya kamata a lura cewa, don kasancewa cikin ƙoshin lafiya, yana da mahimmanci don tabbatar da cewa matakan wannan ma'adinan suna daidai da na magnesium da calcium.
Phosphorus da kasusuwa
Tunda fiye da rabin kasusuwa ana yin su ne da sinadarin phosphate, shan alli kawai bai isa ba don a samu karfafa karfin kashi. Hakanan sinadarin phosphorus ya zama dole dan kiyaye lafiyar kashi.
Sa'ar al'amarin shine duka ma'adanai (alli da phosphorus) ana samun su a zahiri a cikin kiwo, amma ya kamata a san cewa yawancin abubuwan da ke cikin alli, da abinci da abubuwan sha masu ƙarfi, ba su da sinadarin phosphorus.
Mutanen da suke buƙatar ƙara yawan kashinsu tare da taimakon ƙarin abubuwa sun fi dacewa don zaɓar ƙarin abin da ke ƙunshe da alli da phosphorus, maimakon kawai calcium.
Phosphorus da kwakwalwa
Don tabbatar da ingancin aikin kwakwalwa ya zama dole a sami matakan phosphorus na al'ada a jiki. Kuma yana da mahimmanci a cikin ƙwayoyin kwakwalwa. Karatun danganta wannan rashi na ma'adinai tare da haɗarin rashin aiki da hankali da farko-farkon cutar Alzheimer da tabin hankali.
Alamomin karancin phosphorus
Raunin ƙashi, kogwanni, rickets da sauransu matsalolin da suka shafi kashi Suna daga cikin mahimman alamun bayyanar rashi na phosphorus. Wannan saboda ma'adinai da muke ma'amala dasu a wannan lokacin suna aiki iri ɗaya da alli, suna ba da juriya ga ƙasusuwa.
Rashin phosphorus shima na iya haifar da asarar abinci da ƙarancin makamashi don aiwatar da ayyukan yau da kullun wanda har zuwa lokacin ba ya wakiltar ƙaramar wahala. Hakanan, samun matakan da suke ƙasa da wannan ma'adanai na iya haifar da damuwa, rawar jiki, ragin nauyi da raunin girma.
Ana ba da shawarar jarirai har zuwa watanni shida su kai 100 MG kowace rana; da 275 MG tsakanin watanni 7 da 12. Adadin da aka ba da shawarar tsakanin shekara 1 zuwa 3 shine 460 MG kowace rana; 500 MG tsakanin shekaru 4 da 8 da 1.250 MG tsakanin shekaru 9 da 18. Ga waɗanda shekarunsu 19 zuwa sama, adadin shawarar yau da kullun na phosphorus shine 700 MG.
Rashin haɗarin wucewar phosphorus
Wucewar wannan sinadarin na gina jiki yafi na rashin shi. Mutanen da ke wulakancin abincin da aka sarrafa (abinci mai sauri, abubuwan sha mai laushi, da dai sauransu) suna cikin haɗarin wuce miligram 700 da aka ba da shawara a kowace rana. Y lokacin da sinadarin phosphorus yayi yawa a jiki matsalolin lafiya na iya bunkasa.
Rashin daidaituwa a cikin cin wasu abubuwan gina jiki na iya haifar da mutane ga yiwuwar samun cutar koda, asarar kashi, cututtukan zuciya, da sauran yanayi na yau da kullun.
A cikin mutanen da ke da cutar koda, zai iya haɓaka cikin jiki kuma ya haifar lalata kashi da cututtukan zuciya. A saboda wannan dalili, yana da matukar mahimmanci wadannan mutane su sami cikakken bayani game da yawan sinadarin phosphorus a cikin abincin da suke ci.
Wasu masana ilimin gina jiki sun ba da shawarar iyakance sinadarin phosphates a cikin abincinko kana da cutar koda. Don yin wannan, suna ba da ƙa'idodi na ƙasa kamar nisantar soda da neman kalmar "phosphate" a kan alamun sinadarai. Ana iya samun wannan kalmar ita kaɗai ko a hade tare da wasu.
Koyaya, mafi kyawun dabarun don kaucewa haɗarin kiwon lafiya na yawan phosphorus shine shirya tsarin abincin da ya dogara da sabbin kayan abinci maimakon sarrafa shi.