Nri na-enye nri n'ụba

Ndinaya

• Isiokwu nri bara ụba site na
• Ọrụ Phosphorus
• Akwukwo nri ndi ozo di nma
• Pesto Sauce with Pumpkin Seeds Ntụziaka
• Frying Pan Chiiz Achịcha

Isi nri ndị juputara na phosphorus bụ sunflower na mkpụrụ ugu, mkpụrụ osisi a mịrị amị, azụ dịka sardines, anụ na mmiri ara ehi. A na-ejikwa phosphorus mee ihe dị ka ihe mgbakwunye nri n'ụdị phosphate salts dị na carbonated na mkpọ mmanya, dịka ọmụmaatụ.

Ihe dị mkpa dị ka ọrụ dị ka ọkpụkpụ na ezé, na maka ịfefe akwara na ahụ. Otú ọ dị, ọ bụ ịnweta nke a ghaghị ịchịkwa na ndị ọrịa nwere nkwarụ akụrụ, yana potassium, ọ dịkwa mkpa izere nri ndị jupụtara na phosphorus.

Isiokwu nri bara ụba site na

Tebụl na-esonụ na-egosi ọnụọgụ na calorie nke 100g nke isi nri ndị bara ọgaranya na ịnweta:

Onye toro eto tosiri ike itinye ihe dị ka 700 mg nke phosphorus kwa ụbọchị yana mmịnye ya n'ime eriri afọ na-abawanye uru mgbe enwere vitamin D zuru oke.

Ọrụ Phosphorus

Phosphorus na-arụ ọtụtụ ọrụ na ahụ, dị ka isonye na ngwakọta nke ọkpụkpụ na ezé, na-ebugharị mkpali akwara, na-ekere òkè na mwepụ akwara, ịbụ akụkụ nke mkpụrụ ndụ 'DNA na RNA na itinye aka na mmeghachi omume nke na-ewepụta ume maka organism.

Valueskpụrụ mgbanwe site na ọbara nwere ike igosipụta nsogbu dịka hypothyroidism, menopause, nsogbu akụrụ ma ọ bụ ụkọ vitamin D. Lee ihe ụkpụrụ phosphorus pụtara na ule ọbara.

Akwukwo nri ndi ozo di nma

Nke a bụ usoro nri 2 bara ọgaranya site na phosphorus, nke na-eji nri ndị sitere na mineral a:

Pesto Sauce with Pumpkin Seeds Ntụziaka

Ihendori pesto bụ nhọrọ na-edozi ahụ nke enwere ike iji soro pasta, ndị mbido na salads.

Efrata:

1 iko ugu osisi
4 tablespoons nke mmanụ oliv
1 cup ọhụrụ basil
1 tablespoon lemon ihe ọ juiceụ juiceụ
2 tablespoons nke mmiri ma ọ bụ ezu
1/2 kloovu galik
2 tablespoons nke grated Parmesan cheese
Nnu nụrụ ụtọ

Nkwadebe mode:

Toast na mkpụrụ osisi ugu na skillet ruo mgbe aja aja aja. Mgbe ahụ tinye ha na nhazi ma ọ bụ blender ya na ihe ndị ọzọ na ngwakọta ruo mgbe ịchọrọ ederede. N'ikpeazụ, tinye mmanụ oliv. Enwere ike ịchekwa ihendori a n'ime ngwa nju oyi ruo ụbọchị 3.

Frying Pan Chiiz Achịcha

Efrata:

3 àkwá
3 tablespoons nke utoojoo sprinkles
1 tablespoon mmiri
1 dezaati ngaji nke larịị yogọt ma ọ bụ obi cheese
1 pinch nke nnu
Mpekere 3 ọkụ mozzarella ma ọ bụ 1/2 iko grames parmesan

Nkwadebe mode:

Ghichaa ihe niile di na blender ma mee ka aja aja n'ighe egheghi eghe. Na-eme ugboro abụọ ruo ugboro atọ.