Abincin mai dauke da sinadarin Phosphorous

Wadatacce

• Teburin abinci mai wadataccen sinadarin phosphorus
• Ayyukan Phosphorus
• Phosphorus wadataccen girke-girke
• Pesto Sauce tare da Kabeji Tsaba Kayan girki
• Frying Burodi Cuku

Babban abincin da ke dauke da sinadarin phosphorus sune sunflower da 'ya'yan kabewa, busassun' ya'yan itace, kifi irin su sardines, nama da kayayyakin kiwo. Hakanan ana amfani da sinadarin phosphorus a matsayin kayan abinci a matsayin hanyar gishirin fosfa da ake samu a cikin abubuwan sha da ke cikin kwalba da na gwangwani, misali.

Phosphorus yana da mahimmanci ga ayyuka kamar samuwar ƙashi da hakora, da kuma watsa ƙwayoyin jijiyoyin jiki. Koyaya, ma'adinai ne wanda dole ne a sarrafa shi ga marasa lafiya masu fama da matsalar koda, da kuma potassium, kuma ya zama dole a guji abinci mai wadatar phosphorus.

Teburin abinci mai wadataccen sinadarin phosphorus

Tebur mai zuwa yana nuna adadin phosphorus da adadin kuzari na 100g na manyan abinci mai wadataccen ma'adinan:

Ya kamata babban mutum mai lafiya ya sha kusan 700 mg na phosphorus a kowace rana sannan ya sha cikin hanji ya inganta idan aka sami cikakkun matakan bitamin D. Sanin inda ake samun bitamin D.

Ayyukan Phosphorus

Phosphorus yana aiwatar da ayyuka da yawa a jiki, kamar shiga cikin ƙashi da ƙashi da hakora, watsa ƙwayoyin jijiyoyi, shiga cikin ƙwanƙwasa tsoka, kasancewa ɓangare na sel 'DNA da RNA da kuma shiga cikin halayen da ke samar da kuzari ga kwayar halitta.

Canza dabi'un phosphorus na jini na iya nuna matsaloli kamar hypothyroidism, menopause, matsalolin koda ko rashi bitamin D. Duba abin da kimar phosphorus yake nufi a gwajin jini.

Phosphorus wadataccen girke-girke

Anan akwai girke-girke guda 2 masu wadatar phosphorus, waɗanda suke amfani da abinci waɗanda sune tushen wannan ma'adinan:

Pesto Sauce tare da Kabeji Tsaba Kayan girki

Miyar pesto babban zaɓi ne mai gina jiki wanda za'a iya amfani dashi don raka taliya, masu farawa da salati.

Sinadaran:

1 kofin 'ya'yan kabewa
4 tablespoons na man zaitun
1 kofin sabo ne basil
Lemon tsami cokali 1
2 tablespoons na ruwa ko isa
1/2 albasa na tafarnuwa
2 tablespoons na grated Parmesan cuku
Gishiri dandana

Yanayin shiri:

Toast da 'ya'yan kabewa a cikin skillet har sai launin ruwan kasa. Bayan haka sai a sanya su a cikin injin sarrafawa ko hadewa tare da sauran sinadaran sannan a gauraya su har sai yadda ake so. A ƙarshe, ƙara man zaitun. Ana iya adana wannan miya a cikin firiji har tsawon kwanaki 3.

Frying Burodi Cuku

Sinadaran:

3 qwai
3 tablespoons na m yayyafa
1 tablespoon na ruwa
1 cokali mai zaki na yogurt mara kyau ko cuku
1 tsunkule na gishiri
3 yanka haske mozzarella ko 1/2 kofin grated parmesan

Yanayin shiri:

Duka duka kayan hadin a cikin blender sai a kawo launin ruwan kasa a cikin pan din da ba sanda ba. Yana yin sau 2 zuwa 3.