Phosphorus a cikin abinci

Phosphorus ma'adinai ne wanda yakai kashi 1% na duka nauyin jikin mutum. Shine ma'adinai na biyu mafi yawa a jiki. Yana nan a kowane sel na jiki. Yawancin phosphorus a jiki ana samun su ne cikin kasusuwa da hakora.

Babban aikin phosphorus shine samuwar kasusuwa da hakora.

Yana taka muhimmiyar rawa game da yadda jiki ke amfani da carbohydrates da mai. Haka kuma ana buƙatar jiki don yin furotin don ci gaba, kiyayewa, da kuma gyara ƙwayoyin halitta da kyallen takarda. Hakanan Phosphorus yana taimakawa jiki wajen yin ATP, kwayar da jiki ke amfani dashi wajen adana kuzari.

Phosphorus yana aiki tare da bitamin na B. Hakanan yana taimakawa tare da masu zuwa:

• Ayyukan koda
• Ragewar jijiyoyin jiki
• Bugun zuciya na al'ada
• Alamar jijiya

Babban tushen abinci shine rukunin abinci na furotin na nama da madara, da abinci mai sarrafawa waɗanda ke ɗauke da sinadarin sodium. Abincin da ya hada da yawan sinadarin kalsiyam da furotin shima zai samar da isasshen phosphorus.

Gurasa da hatsi cikakke sun ƙunshi fosforus fiye da hatsi da burodi da aka yi da ingantaccen gari. Koyaya, ana ajiye sinadarin phosphorus din ta hanyar da mutane basa sha.

'Ya'yan itãcen marmari da kayan marmari sun ƙunshi ƙwayoyin phosphorus kaɗan.

Ana samun wadatuwar phosphorus a cikin wadatar abinci, saboda haka rashi yana da wuya.

Matsanancin matakin phosphorus a cikin jini, kodayake ba safai ba, zai iya haɗuwa da alli don samar da ajiya a cikin laushin taushi, kamar tsoka. Babban matakan phosphorus a cikin jini yana faruwa ne kawai a cikin mutanen da ke fama da cutar koda mai tsanani ko rashin ƙarfi na ƙa'idodin alli.

Dangane da shawarwarin Cibiyar Magungunan Magunguna, shawarwarin abincin da ake amfani dasu na phosphorus sune kamar haka:

• 0 zuwa watanni 6: milligram 100 a rana (mg / day) *
• 7 zuwa watanni 12: 275 mg / day *
• 1 zuwa 3 shekaru: 460 mg / rana
• 4 zuwa 8 shekaru: 500 MG / rana
• 9 zuwa 18 shekaru: 1,250 MG
• Manya: 700 mg / rana

Mata masu ciki ko masu shayarwa:

• Erarami fiye da 18: 1,250 mg / rana
• Ya tsufa fiye da 18: 700 mg / rana

* AI ko Isasshen Sha

Abinci - phosphorus

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Yu ASL. Rashin lafiya na magnesium da phosphorus. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 119.