Nri iri na abuo kachasi elu nke di na elu

Ndinaya

• 1. Ọkụkọ na Turkey
• 2. Ezi
• 3. Organ Organ
• 4. Erimeri ihe mmiri
• 5. Mmiri ara ehi
• 6. Sunflower na ugu Mkpụrụ
• 7. Mkpụrụ
• 8. Mkpụrụ osisi zuru ezu
• 9. Amaranth na Quinoa
• 10. Agwa na anumanu
• 11. Soy
• 12. Nri ejiri fosfeti agbakwunyere
• Isi Okwu

Phosphorous bụ ịnweta dị mkpa nke ahụ gị na-eji wee wulite ọkpụkpụ dị mma, mepụta ike ma mepụta mkpụrụ ndụ ọhụrụ ().

Ihe oriri a na-atụ aro kwa ụbọchị (RDI) maka ndị okenye bụ 700 mg, mana ndị na-eto eto na ụmụ nwanyị dị ime chọrọ karịa. Ebumnuche nke ụbọchị (DV) bụ 1,000 mg, mana emelitere na nso nso a na 1,250 mg iji kpuchie mkpa ndị otu a ().

Enweghi ụkọ phosphorus na mba ndị mepere emepe, ebe ọtụtụ ndị toro eto na-eri nri karịa ụbọchị a tụrụ aro kwa ụbọchị,,.

Ọ bụ ezie na phosphorus bara uru maka ọtụtụ mmadụ, ọ nwere ike bụrụ ihe na-emerụ ahụ mgbe ejiri ya gafere. Ndị nwere ọrịa akụrụ nwere ike ịnwe nsogbu wepụ ya na ọbara ha ma nwee ike belata nri ha na phosphorus ().

A na-enweta phosphorus n'ọtụtụ nri, mana ụfọdụ nri bụ ezigbo isi mmalite. Isiokwu a depụtara nri iri na abụọ kachasị dị na phosphorus.

1. Ọkụkọ na Turkey

Otu iko (gram 140) nke ọkụkọ ọkụkọ ma ọ bụ toki nwere ihe dịka 300 mg nke phosphorus, nke karịrị 40% nke oriri a na-atụ aro kwa ụbọchị (RDI). Ọ dịkwa ọgaranya na protein, vitamin B na selenium (6, 7).

Anụ ọkụkọ ọkụ ọkụ nwere ntakịrị phosphorus karịa anụ gbara ọchịchịrị, mana ha abụọ bụ ezigbo isi mmalite.

Zọ isi nri esi nri nwekwara ike imetụta ọdịnaya site na anụ. Mịkọrọ ahụ na-echekwa ọtụtụ ihe dị na phosphorus, ebe esi esi ebelata ihe dịka 25% ()

Na nchikota Ọkụkọ na toki bụcha ezigbo ụzọ e si enweta phosphorus, ọkachasị anụ ọkụ. Otu iko (gram 140) na-enye ihe karịrị 40% nke RDI. Mịkọrọ anụ ahụ na - echekwa phosphorus karịa mmiri ịgbọ agbọ.

2. Ezi

Otu ụdị 3-ounce (gram 85) nke anụ ezi esi nri nwere 25-32% nke RDI maka phosphorus, dabere na ịkpụ.

Mpekere anụ ezi nwere obere phosphorus, ebe anụ ezi anụ ezi nwere ọtụtụ. Ọbụna anụ ezi bụ ezigbo ihe, nwere 6% nke RDI kwa iberi (9, 10, 11).

Dị ka anụ ọkụkọ, usoro nri nwere ike imetụta ọdịnaya nke anụ ezi.

Akọrọ okpomọkụ isi nri na-echebe 90% nke site, mgbe esi nwere ike belata phosphorus etoju site Olee ihe enyemaka 25% ().

Na nchikota Ezi bụ ezigbo isi mmiri site, nwere ihe dịka 200 mg kwa ounces atọ (gram 85). Akọrọ nri nri bụ ụzọ kasị mma iji chebe site na ọdịnaya.

3. Organ Organ

Organic anụ, dị ka ụbụrụ na imeju, bụ ezigbo ụzọ nke phosphorus nke nwere ike ịnabata.

Otu ounce (gram 85) nke ụbụrụ eghe eghe nwere ihe fọrọ nke nta ka ọ bụrụ 50% nke RDI maka ndị okenye (12).

Imeju ọkụkọ, nke a na-ejikarị eme nri paradaịs nke French, nwere 53% nke RDI kwa ounce atọ (gram 85) (13).

Anụ anụ ahụ nwekwara nri ndị ọzọ dị mkpa, dịka vitamin A, vitamin B12, iron na mineral na-achọpụta. Ha nwere ike ịme nri na-atọ ụtọ ma na-edozi ahụ na nri gị.

Na nchikota Anụ anụ ahụ dị oke nri, ma nwee nnukwu phosphorus na vitamin na mineral ndị ọzọ. Inbụrụ na imeju nwere ihe dịka 50% nke RDI kwa 3 ounce (gram 85).

4. Erimeri ihe mmiri

Ọtụtụ ụdị nri dị iche iche bụ ezigbo isi mmalite nke phosphorus.

Mpempe akwụkwọ azụ, mollusk metụtara skwid na octopus, bụ isi mmalite kacha baa ọgaranya, na-eweta 70% nke RDI n'otu 3 ounce (gram 85) esiri esi nri (14).

Azụ ndị ọzọ bụ ezigbo isi mmalite nke phosphorus gụnyere (kwa ounces atọ ma ọ bụ gram 85) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Azụ	Site	% RDI
Kaapu	451 mg	64%
Okpokoro	411 mg	59%
Pollock	410 mg	59%
Klam	287 mg	41%
Ihe nyocha	284 mg	41%
Salmọn	274 mg	39%
Azụ okpo	258 mg	37%
Makarel	236 mg	34%
Nshịkọ	238 mg	34%
Ịsha	230 mg	33%

Offọdụ n'ime nri ndị a, dị ka salmọn, sardines na mackerel, bụkwa ezigbo isi mmalite nke omega-3 fatty acids nke na-egbochi mgbochi kansa, ọrịa obi na ọrịa ndị ọzọ na-adịghị ala ala (16, 20, 22,).

Na nchikota Ọtụtụ ụdị nri mmiri dị iche iche bara ọgaranya na phosphorus. Azụ azụ na-enye ihe kachasị, yana 493 mg nke phosphorus kwa otu.

5. Mmiri ara ehi

A na-eme atụmatụ na 20-30% nke site na nri ndị America na-eri site na mmiri ara ehi dịka cheese, mmiri ara ehi, cheese cheese na yogurt ().

Naanị otu ounce (gram 28) nke Romano nwere 213 mg nke phosphorus (30% nke RDI), na otu iko (245 grams) nke mmiri ara ehi kpụrụ mmiri nwere 35% nke RDI (27, 28).

Ngwa abụba ndị nwere abụba na abụba, dị ka yogọt na chiiz ụlọ, nwere ọtụtụ phosphorus, ebe ngwaahịa mmiri ara ehi zuru oke nwere nke kachasị (29, 30, 31).

Na nchikota Ngwaahịa mmiri ara ehi nwere abụba dị ala dị ka mmiri ara ehi, cheese cheese na yogọt bụ ezigbo isi mmalite nke site, na-enye opekata mpe 30% nke RDI kwa otu ọrụ.

6. Sunflower na ugu Mkpụrụ

Sunflower na ugu mkpụrụ nwekwara ọtụtụ ego site.

Otu ounce (gram 28) nke ahịhịa sunflower ma ọ bụ mkpụrụ osisi nwere ihe dịka 45% nke RDI maka phosphorus (32, 33).

Otú ọ dị, ihe ruru pasent 80 nke phosphorus dị na mkpụrụ dị n'ụdị echekwara nke akpọrọ phytic acid, ma ọ bụ phytate, nke ụmụ mmadụ na-enweghị ike ịgbari (34).

Mị mkpụrụ ruo mgbe ha tolitere nwere ike inye aka belata acid phytic, na-ahapụ ụfọdụ n'ime site na absorption (35).

Enwere ike ị nweta ugu na sunflower mkpụrụ dị ka nri, fesa ya na salads, gwakọtara n'ime bete butter ma ọ bụ jiri pesto, ma bụrụ ụzọ dị mma maka ndị na-arịa ahụekere ma ọ bụ mkpụrụ osisi.

Na nchikota Sunflower na ugu nwere mkpụrụ buru ibu nke ụdị nchekwa nke a na-akpọ phytic acid, nke ụmụ mmadụ na-enweghị ike ịgbari. Hapụ mkpụrụ ga-enyere aka mee ka phosphorus dị maka absorption.

7. Mkpụrụ

Ọtụtụ mkpụrụ bụ ezigbo isi mmalite nke site, mana Brazil mkpụrụ n'elu ndepụta. Naanị iko 1/2-iko (gram 67) nke mkpụrụ akụ Brazil na-enye ihe karịrị 2/3 nke RDI maka ndị okenye (36).

Mkpụrụ ndị ọzọ nwere ma ọ dịkarịa ala 40% nke RDI kwa 1/2-iko (60-70 grams) gụnyere cashews, almọnd, mkpụrụ fir na pistachios (37, 38, 39, 40).

Ha bụkwa ezigbo isi mmalite protein sitere na osisi, antioxidants na mineral. Ejikọtara iri ha oge niile na ezi obi ().

Dị ka mkpụrụ, a na-echekwa ọtụtụ n'ime site na mkpụrụ dị ka acid phytic, nke ụmụ mmadụ anaghị agbari. Soaking nwere ike inye aka, ọ bụ ezie na ọ bụghị ihe ọmụmụ niile kwenyere ().

Na nchikota Ọtụtụ mkpụrụ, na karịsịa mkpụrụ osisi Brazil, bụ ezigbo isi mmalite nke site, nwere opekata mpe 40% nke RDI kwa 1/2-cup (67-gram) na-eje ozi.

8. Mkpụrụ osisi zuru ezu

Ọtụtụ ọka niile nwere phosphorus, gụnyere ọka wit, ọka oat na osikapa.

Mkpụrụ ọka dum nwere ihe ndị kachasị phosphorus (291 mg ma ọ bụ gram 194 kwa iko esiri esi), ọka oat (180 mg ma ọ bụ 234 gram kwa iko esi esi) na osikapa (162 mg ma ọ bụ gram 194 kwa iko esiri) (43, 44, 45).

A na-ahụ ọtụtụ site na mkpụrụ ọka niile na elu nke endosperm, nke a maara dị ka aleurone, na akwa ahụ dị n'ime, nke a na - akpọ izizi ().

A na-ewepụ oyi akwa ndị a mgbe a nụchara ọka, nke mere na mkpụrụ ọka niile bụ ezigbo isi mmalite nke phosphorus yana ihe kpatara ọka anaghị eji eme ihe (47, 48).

Otú ọ dị, dị ka mkpụrụ, a na-echekwa ọtụtụ n'ime site na ọka niile dị ka acid phytic, nke na-esiri ahụ ike ịgbari ma banye.

Nri, na-epupụta ma ọ bụ na-eme ka ọka sie ike nwere ike imebi ụfọdụ n'ime phytic acid ma mee ka phosphorus dị maka absorption (, 49,,).

Na nchikota Mkpụrụ ọka zuru oke dị ka ọka wheat, ọka oat na osikapa nwere ọtụtụ site. Nri, na-epupụta ma ọ bụ na-eme ka ọka ahụ sie ike nwere ike ime ka ọ dịkwuo mfe maka absorption.

9. Amaranth na Quinoa

Ọ bụ ezie na a na-akpọkarị amaranth na quinoa dị ka "ọka," ha bụ n'ezie obere mkpụrụ ma bụrụ ndị a na-ewere dị ka pseudocereals.

Otu iko (246 grams) nke amaranth esiri nwere 52% nke ihe oriri a na-atụ aro kwa ụbọchị site na ndị okenye na otu olu nke quinoa esiri esi 40% nke RDI (52, 53).

Ihe oriri abụọ a bụkwa ezigbo ụzọ nke eriri, mineral na protein, ma bụrụkwa ndị na-enweghị gluten (,).

Dị ka mkpụrụ ndị ọzọ, ịmịkọrọ mmiri, ipupụta ma gbaa ụka nwere ike ime ka nnweta site na ().

Na nchikota Oge ochie dị ka amaranth na quinoa na-edozi ahụ nke ọma ma bụrụ ezigbo isi mmalite nke site. Otu iko esi nri (gram 246) nwere opekata mpe 40% nke ihe oriri a na-atụ aro kwa ụbọchị.

10. Agwa na anumanu

Agwa na lentil nwekwara ọtụtụ phosphorus, na-eri ha mgbe niile na-emetụta obere nsogbu nke ọtụtụ ọrịa na-adịghị ala ala, gụnyere kansa (,).

Naanị otu iko (gram 198) nke lentil sie nwere 51% nke oriri a na-atụ aro kwa ụbọchị yana ihe karịrị 15 gram (59).

Agwa nwekwara ọgaranya na phosphorus, ọkachasị Great Northern, chickpeas, navy na pinto agwa, ha niile nwere opekata mpe 250 mg kwa iko (164 ruo 182 gram) (60, 61, 62, 63).

Dika isi ihe ndi ozo di na nkpuru site na uzo ozo, enwere ike inweta ihe ịnweta site na ịmị mkpụrụ, na-epupụta ma na-agbapụta agwa (,, 65).

Na nchikota Agwa na lentil, ọkachasị mgbe etinyere ya, etoo ma ọ bụ gbaa ụka, bụ ọgaranya sitere na site, nwere opekata mpe 250 mg kwa iko (ihe dịka gram 160-200).

11. Soy

Enwere ike ịnweta Soy n'ọtụtụ ụdị, ụfọdụ dị elu site na ndị ọzọ.

Soybean tozuru etozu nwere ọtụtụ ihe dị na phosphorus, ebe edamame, ụdị ọmụmụ akwara, so na 60% dị obere (66, 67).

Enwere ike ịme ka ndị soybean tozuru etozu mara mma, roara n'ọkụ ma nwee obi ụtọ dị ka nri na-atọ ụtọ nke na-enye ihe karịrị 100% nke RDI kwa iko 2/3 (gram 172) (68).

Ngwa nri soy, dị ka tempeh na natto, bụkwa ezigbo isi mmalite, na-enye 212 mg na 146 mg kwa 3-ounce (85-gram) na-eje ozi, n'otu n'otu (69, 70).

Imirikiti ngwaahịa ndị ọzọ a kwadebere, dị ka tofu na mmiri ara ehi soy, abụghị ezigbo isi mmalite nke phosphorus, nke nwere ihe na-erughị 20% nke RDI kwa ọrụ (71, 72).

Na nchikota Soybean niile na ngwaahịa soy na-eme nri bụ ezigbo isi mmalite nke phosphorus, na-enye ihe ruru 100% nke ihe oriri a na-atụ aro kwa ụbọchị.

12. Nri ejiri fosfeti agbakwunyere

Ọ bụ ezie na e nwere site na nri n'ọtụtụ nri, ụfọdụ nri esichara nwekwara ọtụtụ ego sitere na mgbakwunye.

Ihe mgbakwunye Phosphate fọrọ nke nta ka ọ bụrụ 100% na-adọrọ adọrọ, ọ nwere ike inye aka n'ebe ọ bụla site na 300 ruo 1,000 mg nke mgbakwunye phosphorus kwa ụbọchị ().

Ejikọtala oke oriri nke phosphorus na ọkpụkpụ ọkpụkpụ na ọnwu nke ọnwụ, yabụ ọ dị mkpa ịghara iri ihe karịa ihe ndị a tụrụ aro (,).

Ihe oriri na ihe ọ beụveraụ a na-edozi edozi nke na-enwekarị phosphates gụnyere:

1. Anụ ndị esiri esi: Anụ ehi, atụrụ, anụ ezi na ngwaahịa ọkụkọ na-etinyekarị ma ọ bụ gbanye ha ọgwụ ndị ọzọ na-eme ka anụ ahụ dị nro ma na-atọ ụtọ (76,,).
2. Ihe ọlaụ Coụ Cola: Ihe ọ Coụ Coụ Cola na-enwekarị phosphoric acid, bụ isi iyi nke site na phosphorus ().
3. Ihe ngwongwo: Biscuits, pancake mixes, toaster pastries na ihe ndị ọzọ a na-eme achịcha nwere ike ịnwe ihe mgbakwunye phosphate dị ka ndị na-eko achịcha (,).
4. Nri ngwa ngwa: Dabere na otu nnyocha nke 15 nnukwu agbụ nri America ngwa ngwa, ihe karịrị 80% nke ihe ndị dị na menu gụnyere phosphates ().
5. Mma nri: A na-agbakwunye fosetị na nri dị mma dị ka ihe ọkụkọ kpụkọrọ akpụkọ iji nyere ha aka isi nri ngwa ngwa ma melite ndụ ndụ (, 83).

Iji mara ma nri ma ọ bụ ihe ọ andụgesụ a haziri ahazi ma ọ bụ ihe ọ containụ containụ dị na ya nwere phosphorus, chọọ ihe ndị nwere mkpụrụ okwu “phosphate” n’ime ha.

Na nchikota Nri na ihe ọveraụveraụ na-edozi ihe na-enwekarị ihe mgbakwunye phosphate iji welie mma ma nwekwuo ndụ ndụ. Ha nwere ike itinye onyinye dị ukwuu na nri gị.

Isi Okwu

Site bụ ihe na-edozi ahụ dị mkpa maka ahụike ọkpụkpụ na ọtụtụ ọrụ ndị ọzọ.

Enwere ike ịchọta ya n'ọtụtụ nri, mana ọ kachasị dị na protein na anụmanụ, ngwaahịa mmiri ara ehi, mkpụrụ na mkpụrụ, ọka niile na mkpo.

Ọtụtụ nri ndị esiri esi nri nwere phosphorus sitere na ihe ndị ana - eji mee ka ndụ dị ogologo ma ọ bụ kwalite uto ma ọ bụ udidi.

Mmiri phosphates artificial na isi anụmanụ nke phosphorus bụ ndị kasị adọrọ adọrọ, ebe isi ihe ndị sitere na osisi nwere ike ịmịkọrọ mmiri, pulite ma ọ bụ gbaa ụka iji mee ka ọnụọgụ nke nwere ike ịmịnye.

Ọ bụ ezie na phosphorus dị mma mgbe ejiri ya na-edozi, ịba ụba site na mgbakwunye nwere ike ịbụ ihe ọjọọ maka ahụike gị. Ndị nwere ọrịa akụrụ kwesịkwara ịbelata ihe ha na-eri.

Ghọta nri ndị kachasị dị na phosphorus nwere ike inyere gị aka ijikwa ihe oriri gị dị ka mkpa.