Phosphorus chinhu chakakosha kwazvo mune chero chikafu. Basa rayo rinonyanya kuzivikanwa kusimbisa mapfupa nemeno (ndosaka zvichikosha panguva yehucheche), asi zvakare inopindira mune mamwe maitiro akawanda emuviri.
Hazvishamisi kuti ndiyo yechipiri yakawanda kwazvo mamineral mumuviri mushure mecalcium, kuva inodiwa kubatsira maseru kushanda nemazvo. Muviri unoshandisawo zvidiki diki kuchengetedza zvinyama uye zvinwiwa zvine hutano. Nekudaro, zvakawandisa zvinogona kutungamira kumatambudziko ehutano.
Zvokudya zvine phosphorus
Phosphorus inowanzo kuwanikwa muzvigadzirwa zvemukaka, nyama nezvinomera. Phosphates inowedzera kunhuhwirira uye hunyoro mune zvekudya zvinodyiwa, zvakaomeswa nechando, zviyo, chizi, uye zvinhu zvakabikwa, pamwe nezvidhakwa uye musanganiswa wetii yakasanganiswa.
- Nyama yemombe
- Pollo
- Nguruve
- Cod
- Halibut
- Salimoni
- Sardine
- Tuna
- Mukaka wemombe
- Queso
- Yoghurt
- Bhari
- Gorosi
- Avena
- Chibage
- Sunflower, manhanga uye furakisi mbeu
- Rice
- Nuts
- Mbatatisi
- Mbatatisi inotapira
- Mahowa
- Pizi dzakasvibirira
- Nyemba nhema
- Chickpeas
- Taa
- soybean
- Tofu
- chokoreti
- Egg
- Sipinachi
- Kale
- Turnip
- Broccoli
- Asparagus
- Romaine lettuce
- tomaatti
- Ajo
- Cucumber
- Pepper
Zvizhinji zvezvikafu zvakanyorwa pamusoro zvinowanikwa zvakanyanya, saka kana hutano hwako hwakanaka, hapana chikonzero nei usingafanire kuwana yakakwana phosphorus kubva pane zvaunodya uye iwe unofanirwa kutsvaga kune zvinowedzera.
Zvakanakira phosphorus
Muviri unoda phosphorus kuti uropi, itsvo, moyo neropa zvishande nemazvo. Ichi chicherwa chinotora chinzvimbo mukuumbika kwemapfupa, kugaya, kwematumbo ekufambisa, kugadzira mapuroteni, kuenzanisa kwehomoni, kugadzirwa kwesimba, kugadziriswa kwesero, kushanda kwehuropi, uye kushandiswa kwehutano.
Izvo zvinofanirwa kucherechedzwa kuti, kuti ugare uine hutano, zvakakosha kuti uone kuti iwo mazinga echicherwa aya akaenzana neaya emagesium uye calcium.
Phosphorus nemapfupa
Sezvo inopfuura hafu yemapfupa akagadzirwa nephosphate, kutora chete calcium haina kukwana kuti uwane yakakwana kusimbisa kwemapfupa. Phosphorus inodawo kuchengetedza hutano hwepfupa.
Sezvinei zvese zvicherwa (calcium nephosphorus) zvinowanikwa zvakasikwa mumukaka, asi zvinofanirwa kucherechedzwa kuti akawanda macalcium ekuwedzera, pamwe necalcium-yakasimbiswa chikafu uye zvinwiwa, haina phosphorus.
Vanhu vanoda kuwedzera mapfupa avo nerubatsiro rwezvinowedzera vanosarudzika kusarudza chinowedzera chine calcium uye phosphorus, pane kungoita calcium.
Phosphorus uye uropi
Kuchengetedza kushanda kwehuropi kwakakodzera zvinodikanwa kuve neyakajairika mazinga e phosphorus mumuviri. Uye chinhu chakakosha mumaseru ehuropi. Izvo zvidzidzo batanidza kushomeka kwemaminera aya nenjodzi yakawedzera yekusagadzikana kwekuziva uye kutanga-kutanga chirwere cheAlzheimer uye kuora mwoyo.
Zviratidzo zvekushaikwa kwephosphorus
Bone kushaya simba, mhango, rickets nevamwe matambudziko ane chekuita nemapfupa Ndidzo dziri pakati pezvakakosha zviratidzo zvekushomeka kwephosphorus. Izvi zvinodaro nekuti chicherwa chatiri kubata nacho pachiitiko ichi chinoita nenzira yakafanana necalcium, ichipa kuramba mapfupa.
Kushaya phosphorus futi zvinogona kukonzera kurasikirwa kwenzara uye kushomeka kwesimba kuita zviitiko zvenguva dzose izvo kusvikira panguva iyoyo zvaisamiririra kuoma kushoma. Zvakare, kuve nematanho akaderera kwazvo pane ino mineral kunogona kukonzera kushushikana, kudedera, kuonda uye kuremara kwekukura.
Vacheche vanosvika pamwedzi mitanhatu vanokurudzirwa kusvika 100 mg zuva nezuva; uye 275 mg pakati pemwedzi 7 ne12. Nhamba yakakurudzirwa pakati pegore rimwe nemakore matatu ndeye 1 mg zuva nezuva; 3 mg pakati pemakore mana nemakore masere uye 460 mg pakati pegumi nemapfumbamwe nemakore gumi nemasere. Kune avo vane makore gumi nemapfumbamwe ekuberekwa uye zvichikwira, huwandu hwakakurudzirwa hwemazuva ese hwephosphorus ndeye 19 mg.
Njodzi dzekuwedzeredza phosphorus
Kuwedzeredza kweichi chinovaka kune zvakajairika kupfuura kushomeka kwacho. Vanhu vanoshungurudza chikafu chakagadziriswa (chikafu chinokurumidza, zvinwiwa, nezvimwewo) vanomhanyisa njodzi yekudarika mamirigiramu mazana manomwe ezuva nezuva. Y kana paine yakawanda phosphorus mumuviri matambudziko ehutano anogona kukura.
Kusanzwisisika mukutora kweimwe michero kunogona zvakare kuisa vanhu kumikana yakakura yechirwere cheitsvo, kurasikirwa kwepfupa, chirwere chemoyo, uye zvimwe zvisingaperi mamiriro.
Mune vanhu vane chirwere cheitsvo, chinogona kuvaka mumuviri uye kukonzera pfupa decalcification uye chirwere chemwoyo. Nechikonzero ichi, zvakakosha kuti vanhu ava vawane ruzivo rwakakwana pamusoro pehuwandu hweiyo phosphorus muzvikafu zviri mukudya kwavo.
Dzimwe nyanzvi dzezvehutano dzinopa zano kudzikamisa phosphates mune chikafukana uine chirwere cheitsvo. Kuti vaite izvi, ivo vanopa mirau yepasi sekugara kure nesoda uye kutsvaga izwi rekuti "phosphate" pamazita echinhu. Iri izwi rinogona kuwanikwa roga kana rakabatana nevamwe.
Nekudaro, zano rakanakisa rekudzivirira njodzi dzehutano dzinokonzerwa nefosiforo yakawandisa iri ronga chikafu chinovakirwa pane chikafu chitsva pane chikafu chakagadziriswa.