Manyan Abinci guda 12 Wadanda suke da Kyakkyawan Phosphorus

Wadatacce

• 1. Kaza da Turkiyya
• 2. Alade
• 3. Naman Gabobi
• 4. Abincin teku
• 5. Madara
• 6. Sunflower da Kabewa Tsaba
• 7. Goro
• 8. Cikakken hatsi
• 9. Amaranth da Quinoa
• 10. Wake da Lentils
• 11. Soya
• 12. Abinci Tare Da Karin Phosphates
• Layin .asa

Phosphorous muhimmin ma'adinai ne wanda jikinka ke amfani dashi don gina ƙashi mai ƙoshin lafiya, ƙirƙirar kuzari da kuma samar da sabbin ƙwayoyin halitta ().

Abincin da aka ba da shawara (RDI) na yau da kullun ga manya shine 700 mg, amma matasa masu tasowa da mata masu ciki suna buƙatar ƙari. Kimanin yau da kullun (DV) an kiyasta ya zama MG 1,000, amma an sabunta shi kwanan nan zuwa 1,250 MG don rufe bukatun waɗannan rukunin ().

Rashin ƙarancin fosho yana da wuya a ƙasashen da suka ci gaba, saboda yawancin manya suna cin abinci fiye da adadin da aka ba da shawarar kowace rana (,).

Duk da yake phosphorus yana da amfani ga yawancin mutane, yana iya zama cutarwa yayin cinye shi fiye da kima. Mutanen da ke da cutar koda suna iya samun matsala cire shi daga jininsu kuma suna iya iyakance yawan abincinsu na phosphorus ().

Ana samun sinadarin Phosphorus a mafi yawan abinci, amma wasu abinci abinci ne mai matukar kyau. Wannan labarin ya lissafa abinci guda 12 waɗanda suke musamman a cikin phosphorus.

1. Kaza da Turkiyya

Kofi daya (gram 140) na gasasshiyar kaza ko turkey ya ƙunshi kusan 300 MG na phosphorus, wanda ya fi kashi 40% na yawan shan abinci na yau da kullun (RDI). Hakanan yana da wadataccen furotin, bitamin B da selenium (6, 7).

Naman kaji mai sauƙi ya ƙunshi karin phosphorus fiye da naman duhu, amma duka majiyoyi masu kyau ne.

Hakanan hanyoyin dafa abinci na iya tasiri abun cikin phosphorus na naman. Gasawa yana kiyaye mafi yawan phosphorus, yayin da tafasa yana rage matakan da kusan 25% ().

Takaitawa Kaza da turkey duk ingantattun hanyoyin samar da phosphorus ne, musamman nama mai haske. Kofi ɗaya (gram 140) yana ba da sama da 40% na RDI. Gurasa tana kiyaye phosphorus fiye da tafasa.

2. Alade

Wani yanki mai nauyin oce 3 (gram 85) na naman alade da aka dafa ya ƙunshi kashi 25-32% na RDI na phosphorus, gwargwadon abin da aka yanke.

Naman alade na dauke da mafi karancin sinadarin phosphorus, yayin da naman alade yake dauke da mafi yawa. Ko da naman alade kyakkyawan tushe ne, wanda ya ƙunshi 6% na RDI a kowane yanki (9, 10, 11).

Kamar tare da kaji, hanyar dafa abinci na iya shafar abun cikin phosphorus na naman alade.

Bushewar dafa abinci mai zafi tana kiyaye kashi 90% na phosphorus, yayin da tafasa zai iya rage matakan phosphorus da kusan 25% ().

Takaitawa Naman alade kyakkyawan tushe ne na phosphorus, wanda ya ƙunshi kusan 200 MG a cikin oza uku (gram 85). Dry dafa abinci mai zafi shine hanya mafi kyau don adana abun cikin phosphorus.

3. Naman Gabobi

Naman kwayoyin, kamar su kwakwalwa da hanta, sune ingantattun hanyoyin ingantaccen phosphorus.

Servingaya daga cikin ounce 3 (gram 85) na kwakwalwar saniya da aka soya ya ƙunshi kusan 50% na RDI na manya (12).

Hantar kaza, wacce galibi ake amfani da ita don sanya wainar ta Faransa, ta ƙunshi 53% na RDI a cikin awo uku (gram 85) (13).

Hakanan naman jiki suna da wadata a cikin wasu muhimman abubuwan gina jiki, kamar su bitamin A, bitamin B12, baƙin ƙarfe da kuma ma'adinai da aka gano. Zasu iya yin dadi da abinci mai gina jiki ga abincinku.

Takaitawa Naman ganyayyaki suna da nauyin gina jiki, kuma suna ƙunshe da adadi mai yawa na phosphorus da sauran bitamin da kuma ma'adanai. Brain da hanta duk suna ɗauke da kusan 50% na RDI a kowace uku-ounce (gram 85).

4. Abincin teku

Yawancin nau'ikan abincin teku sune tushen tushen phosphorus.

Kifin Kifi, wani zubi wanda ya danganci squid da dorinar ruwa, shine mafi wadataccen tushe, wanda ke samar da kashi 70% na RDI a cikin mizani 3-ounce (gram 85) na dafa abinci (14).

Sauran kifaye waɗanda ke da kyakkyawar tushen phosphorus sun haɗa da (a cikin awo uku ko gram 85) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Kifi	Phosphorus	% RDI
Irin kifi	451 mg	64%
Sardines	411 mg	59%
Pollock	410 MG	59%
Karo	287 mg	41%
Scallops	284 mg	41%
Kifi	274 MG	39%
Kifin Kifi	258 MG	37%
Mackerel	236 mg	34%
Kaguwa	238 MG	34%
Kifin kifi	230 mg	33%

Wasu daga cikin waɗannan abincin, kamar kifin kifi, sardines da mackerel, su ma ingantattun hanyoyin samo ƙwayoyin omega-3 masu ƙin kumburi wanda zai iya kare kansar, cututtukan zuciya da sauran cututtuka na yau da kullun (16, 20, 22,).

Takaitawa Yawancin nau'ikan nau'ikan abincin teku suna da wadata a cikin phosphorus. Kifin Kifi ya ba da mafi yawa, tare da 493 MG na phosphorus a kowane aiki.

5. Madara

An kiyasta cewa 20-30% na phosphorus a cikin matsakaicin abincin Amurka ya fito ne daga kayayyakin kiwo kamar cuku, madara, cuku na gida da yogurt ().

Cire ɗaya kawai (gram 28) na romano ya ƙunshi 213 mg na phosphorus (30% na RDI), kuma kofi ɗaya (gram 245) na madara mara ƙyashi ya ƙunshi 35% na RDI (27, 28).

Iryananan kayan kiwo da kayan kiwo, kamar yogurt da cuku na gida, sun ƙunshi mafi yawan phosphorus, yayin da kayan kiwo mai mai duka suna da mafi ƙarancin (29, 30, 31).

Takaitawa Abubuwan kiwo mai ƙarancin mai kamar madara, cuku na gida da yogurt sune kyakkyawan tushen phosphorus, suna samar da aƙalla 30% na RDI a kowane aiki.

6. Sunflower da Kabewa Tsaba

Sunflower da kabewa shima yana dauke da sinadarin phosphorus mai yawa.

Oza daya (gram 28) na gasasshen sunflower ko kabewa ya ƙunshi kusan 45% na RDI don phosphorus (32, 33).

Koyaya, har zuwa 80% na phosphorus da aka samo a cikin tsaba suna cikin siyayyen adanawa wanda ake kira phytic acid, ko phytate, wanda ɗan adam ba zai iya narkewa ba (34).

Jika tsaba har sai sun tsiro zasu iya taimakawa wajen lalata acid phytic, sake wasu daga cikin phosphorus dan sha (35).

Ana iya jin daɗin kabewa da 'ya'yan sunflower a matsayin abun ciye-ciye, a yafa masa a kan salati, a gauraya su a cikin butter ɗin goro ko kuma a yi amfani da shi a cikin kayan kwalliya, kuma babban zaɓi ne ga mutanen da ke rashin lafiyan gyada ko kwaya.

Takaitawa Sunflower da kabewa suna dauke da adadi mai yawa na nau'in ajiyar phosphorus da ake kira phytic acid, wanda ɗan adam ba zai iya narkewa ba. Sakin ƙwaya zai iya taimakawa wajen samar da phosphorus don sha.

7. Goro

Yawancin kwayoyi sune tushen tushen phosphorus, amma kwayoyi na Brazil sune saman jerin. Kwallan 1/2-kof (gram 67) na goro na Brazil ya samar da fiye da 2/3 na RDI ga manya (36).

Sauran kwayoyi masu ɗauke da aƙalla 40% na RDI a kofi 1/2-gram (60-70 gram) sun haɗa da cashews, almond, pine nuts da pistachios (37, 38, 39, 40).

Hakanan sune manyan tushen tushen furotin, antioxidants da ma'adanai. Cin su a kai a kai yana da alaƙa da ingantacciyar lafiyar zuciya ().

Kamar tsaba, yawancin phosphorus a cikin kwayoyi ana adana su azaman phytic acid, wanda ɗan adam ba zai iya narkewa ba. Soaking na iya taimakawa, kodayake ba duka karatun ke yarda ba ().

Takaitawa Yawancin kwayoyi da yawa, kuma musamman kwayoyi na Brazil, sune tushen ingantaccen phosphorus, wanda ya ƙunshi aƙalla 40% na RDI a cikin kofi 1/2-gram (67-gram).

8. Cikakken hatsi

Yawancin hatsi da yawa suna ɗauke da phosphorus, gami da alkama, hatsi da shinkafa.

Cikakken alkama ya ƙunshi mafi yawan phosphorus (291 MG ko 194 gram a kowane kofi da aka dafa), sannan mai hatsi (180 MG ko 234 gram a kowane kofi da aka dafa) da shinkafa (162 MG ko 194 gram a kowane kofi da aka dafa) (43, 44, 45).

Yawancin phosphorus a cikin hatsi duka ana samun su a cikin layin ƙarshen endosperm, wanda aka sani da aleurone, da kuma layin cikin, wanda ake kira da ƙwaya mai saurin ().

Ana cire waɗannan yadudduka lokacin da aka tsabtace hatsi, wanda shine dalilin da yasa cikakkun hatsi shine tushen tushen phosphorus kuma me yasa tsaran hatsi ba (47, 48) ba.

Koyaya, kamar tsaba, yawancin phosphorus a cikin hatsi duka ana adana su azaman phytic acid, wanda yake da wahala jiki ya narke ya sha.

Shakewa, tohowa ko narkar da hatsi na iya farfasa wasu kwayoyin phytic kuma su samar da karin sinadarin phosphorus don sha (, 49,,).

Takaitawa Cikakken hatsi kamar alkama, hatsi da shinkafa suna dauke da sinadarin phosphorus da yawa. Jiƙa, tohuwa ko dusar hatsi na iya samar da wadatar shi don sha.

9. Amaranth da Quinoa

Duk da yake amaranth da quinoa galibi ana kiransu da “hatsi,” a zahiri ƙananan tsaba ne kuma ana ɗaukarsu waɗanda ba na gaskiya bane.

Kofi ɗaya (gram 246) na amarant ɗin da aka dafa ya ƙunshi kashi 52% na yawan abincin da ake amfani da shi na phosphorus na yau da kullun don manya kuma girma iri na quinoa ya ƙunshi 40% na RDI (52, 53).

Duk waɗannan nau'ikan abinci ma ingantattun hanyoyin fiber ne, ma'adinai da furotin, kuma a zahiri ba su da yalwar abinci (,).

Kamar sauran tsaba, jika, tsirowa da danshi na iya kara wadatar samuwar phosphorus ().

Takaitawa Tsoffin hatsi kamar amaranth da quinoa suna da matukar gina jiki kuma sune kyakkyawan tushen phosphorus. Kofi daya da aka dafa (gram 246) ya ƙunshi aƙalla 40% na yawan abincin da ake sha yau da kullun.

10. Wake da Lentils

Wake da lentil suma suna dauke da sinadarin phosphorus mai yawa, kuma cin su a kai a kai yana da alaƙa da ƙananan haɗarin cututtukan da ke ci gaba, ciki har da kansar (,).

Kofi ɗaya (gram 198) na dafaffun daɗaɗa ya ƙunshi 51% na yawan shawarar yau da kullun da fiye da gram 15 na zare (59).

Wake ma yana da wadatar phosphorus, musamman Great Northern, chickpeas, navy da wake, wanda dukkansu suna dauke da a kalla MG 250 a kowace kofi (164 zuwa 182 gram) (60, 61, 62, 63).

Kamar sauran hanyoyin tsire-tsire na phosphorus, ana iya samun wadatar ma'adinai ta hanyar jiƙa, toho da ƙwarin wake (,, 65).

Takaitawa Wake da wake, musamman lokacin da aka jika, suka toho ko suka bushe, su ne wadatattun hanyoyin phosphorus, suna dauke da a kalla 250 MG a kowane kofi (kamar gram 160-200).

11. Soya

Ana iya jin daɗin waken soya a siffofi da yawa, wasu sun fi yawa a cikin phosphorus fiye da wasu.

Balararren waken suya ya ƙunshi mafi yawan phosphorus, yayin da edamame, nau'in bazuwar soya, ya ƙunshi 60% ƙasa da (66, 67).

Za'a iya sanya waken soya mai daddaɗawa, soya shi kuma a more shi azaman ɗanɗano mai ɗanɗano wanda ke samar da sama da 100% na RDI a kofi 2/3 (gram 172) (68).

Samfuran waken soya, kamar su tempeh da natto, su ma ingantattun hanyoyin ne, suna ba da 212 MG da 146 MG a kowace 3-ounce (85-gram) da suke aiki, bi da bi (69, 70).

Yawancin sauran kayan waken soya, kamar su tofu da madara waken soya, ba ingantattun hanyoyin samun phosphorus bane, wanda ya ƙunshi ƙasa da 20% na RDI a kowane aiki (71, 72).

Takaitawa Kayan waken soya da waken soya sune ingantattun hanyoyin phosphorus, suna bada har zuwa 100% na shawarar yau da kullun ta kowace hidima.

12. Abinci Tare Da Karin Phosphates

Duk da yake phosphorus a bayyane yake a cikin yawancin abinci, wasu abinci da aka sarrafa suma suna ƙunshe da adadi mai yawa daga abubuwan ƙari.

Arin abubuwan phosphate sun kusan kusan 100% ana iya sha, kuma suna iya ba da gudummawa ko'ina daga 300 zuwa 1,000 MG na ƙarin phosphorus kowace rana ().

Yawan amfani da phosphorus yana da nasaba da asarar kashi da kuma barazanar mutuwa, saboda haka yana da mahimmanci kar a cinye fiye da yadda ake bada shawara (,).

Abincin sarrafawa da abubuwan sha waɗanda galibi suna ɗauke da phosphates da suka haɗa da:

1. Naman da aka sarrafa: Naman sa, rago, naman alade da kayayyakin kaza galibi ana dafa su ko ana yi musu allura da karin sinadarin phosphate don ci gaba da naman mai taushi da m (76,,).
2. Abincin Cola: Abincin Cola yawanci yana dauke da sinadarin phosphoric acid, wani sinadarin roba da ake hadawa da shi ().
3. Kayan gasa Biscuits, gauraye na pancake, kayan gasa burodi da sauran kayan da aka toya zasu iya ƙunsar abubuwan karin sinadarin phosphate a matsayin wakilan yisti (,).
4. Abinci mai sauri: Dangane da binciken dayayi akan manyan sarƙoƙin abinci na Amurka guda goma sha biyar, sama da kashi 80% na abubuwan menu sun ƙunshi ƙarin fosfat ().
5. Saukaka abinci: Ana sanya fosfat sau da yawa a cikin abinci mai sauƙi kamar daskararren kayan kaza don taimaka musu dahuwa da sauri da inganta rayuwa (, 83).

Don sanin idan an shirya da kuma sarrafa abinci ko abubuwan sha da ke ƙunshe da sinadarin phosphorus, a nemi sinadarai tare da kalmar “phosphate” a cikinsu.

Takaitawa Abincin da ake sarrafawa da abubuwan sha sau da yawa suna ɗauke da ƙari na phosphate don haɓaka ƙima da haɓaka rayuwar rayuwa. Zasu iya taimakawa da yawan sinadarin phosphorus a abincinku.

Layin .asa

Phosphorus shine muhimmin abinci mai gina jiki da ake buƙata don ƙashin ƙashi da sauran ayyukan jiki da yawa.

Ana iya samun sa a cikin abinci da yawa, amma yafi yawan furotin na dabbobi, kayayyakin kiwo, kwayoyi da iri, dukkan hatsi da kuma ɗanyen hatsi.

Yawancin abinci da aka sarrafa su ma suna ɗauke da sinadarin phosphorus daga abubuwan da ake amfani da su na phosphate wanda ake amfani da shi don tsawanta lokacin rayuwa ko inganta dandano ko yanayin.

Phosphates na wucin gadi da kuma hanyoyin dabba na phosphorus sune suka fi daukar hankali, yayin da tushen tushen tsire-tsire za a iya jikewa, ya toho ko yayyafa don ƙara adadin phosphorus mai sha.

Duk da yake phosphorus yana da kyau idan aka shanye shi a cikin matsakaici, samun yawa daga abubuwan hadawa na wucin gadi na iya zama mara kyau ga lafiyar ku. Mutanen da ke da cutar koda su ma suna buƙatar taƙaita abincin da suke ci.

Fahimtar wane abinci ne mafi girma a cikin phosphorus na iya taimaka muku sarrafa abincin ku kamar yadda ake buƙata.