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Phosphorous muhimmin ma'adinai ne kuma na biyu mafi yawan ma'adinai da ake samu a jikin mutum. Wannan ma'adinan yana taimakawa wajen gina ƙashi mai ƙarfi da hakora kuma yana canza abinci zuwa makamashi ta hanyar taka muhimmiyar rawa wajen kiyaye tasirin ku.
Muhimmin gabobin jiki, wadanda sune kwakwalwa, zuciya, kodoji da hanta, duk sun dogara ne da sinadarin phosphorous don kiyaye jikin mutum da kyau. Hakanan wannan ma'adinan yana taka muhimmiyar rawa a cikin tsarin kwarangwal kuma yana taimakawa wajen daidaita kwayoyin halittar.
chana sattu abin sha na fa'ida
Phosphorous wani muhimmin ma'adinai ne wanda yakai kimanin kashi 0.5 cikin dari a jikin jarirai da kuma kusan kashi 1 na jikin manya. Phosphorous yana da sauƙin shiga cikin ƙananan hanji, musamman idan aka kwatanta da sauran ma'adanai.
Rashin rashi a cikin phosphorous zai haifar da kasusuwa masu rauni, osteoporosis, canje-canje a ci abinci, ciwon tsoka, ciwon hakori, damuwa, ragin nauyi ko riba da sauran matsalolin ci gaba da ci gaba.
Bunkasa yawan abincin ku na phosphorous ta hanyar hada da wadannan abinci guda 13 wadanda suke da wadataccen sinadarin phosphorus.
1. Waken suya
Waken soya shine kyakkyawan tushen furotin da phosphorous. Kof 1 na waken soya ya ƙunshi mg 1309 na phosphorous wanda zai sadu da kashi 131 na yawan shan phosphorous na yau da kullun. Har ila yau waken soya na dauke da wasu ma'adanai kamar tagulla, manganese, zinc, calcium, da sauransu.
2. 'Ya'yan Flax
'Ya'yan flax suna da wadataccen acid mai mai omega-3 da kuma sinadarin phosphorous. 1 tablespoon na flax tsaba ya ƙunshi 65.8 MG na phosphorous wanda zai sadu da kashi 7 na bukatun phosphorous na yau da kullun. Kuna iya ƙara tsaba mai laushi a cikin laushi ko ƙara shi a cikin salatin ku don ƙara yawan abincin ku na phosphorous.
3. Lentures
Lentils kamar farar wake da wake mung sunada phosphorous da furotin. Kofin lentil 1 na dauke da 866 mg na phosphorous wanda zai hadu da kashi 87 na yawan abincin da kake samu a kullum. Lentil kuma suna da fiber, fure da kuma potassium wanda ke taimakawa wajen kiyaye lafiyar zuciya.
4. Hatsi
Oats abinci ne da aka fi so da karin kumallo ga mutane da yawa, saboda yana ɗauke da sinadarin phosphorous da zare wanda ke taimakawa wajen hana maƙarƙashiya da daidaita hawan jini ta hanyar kiyaye matakan suga cikin jini. Kopin hatsi 1 ya ƙunshi 816 MG na phosphorous wanda zai haɗu da kashi 82 na yawan abincin ku na phosphorous na yau da kullun.
5. Pinto Wake
Wake Pinto yana da wadata a cikin sinadarin phosphorous da polyphenols wanda ke taimakawa sannu a hankali ci gaban tumo. Kopin 1 na wake na wake ya ƙunshi MG 793 na phosphorous wanda zai sadu da kashi 79 na abin da ake buƙata na phosphorous a kowace rana.
6. Almond
Almond yana da wadataccen sinadarin phosphorous, alli, bitamin E, furotin da zare waɗanda suke da mahimmanci ga lafiyar fata da gashi. Kimanin almond 23 sun ƙunshi 137 MG na phosphorous wanda zai haɗu da kashi 14 na yawan abincin ku na phosphorous na yau da kullun.
7. Qwai
Qwai suna cike da bitamin da kuma ma'adanai, wadanda suka hada da sinadarin phosphorous, protein, bitamin B2 da sauran muhimman abubuwan gina jiki. Matsakaicin kwai 1 yana dauke da MG 84 na phosphorous wanda zai hadu da kashi 8 na yawan abincin da kuke samu a kullum.
yadda ake cire tan daga ƙafafu
8. Sunflower Tsaba
'Ya'yan sunflower suna da wadata a cikin sinadarin phosphorous da bitamin E, wanda ke kare kwayoyin halittar jikin mutum daga kwayar cutar. Kof 1 na 'ya'yan sunflower ya ƙunshi 304 MG na phosphorous wanda zai sadu da kashi 30 cikin ɗari na yawan bukatun phosphorous na yau da kullun. Ara tsaba a cikin oatmeal ɗin ku ko a cikin laushi.
9. Tuna
Kifin Tuna shine tushen wadataccen sinadarin phosphorous da omega-3 wanda yake babban abinci ne ga lafiyar zuciya. Tuna yana da yawan furotin, mai karancin kalori da kuma tuna mai gwangwani guda 1 wacce ke dauke da sinadarin phosphorous da ya kai 269 wanda zai hadu da kashi 27 na yawan abincin da kake samu a kullum.
10. Shinkafar Kawa
Ruwan shinkafa shine kyakkyawan tushen phosphorous, magnesium da sauran ma'adanai masu mahimmanci, waɗanda ke aiki sosai don lafiyar zuciya. Kof 1 na shinkafar ruwan kasa tana dauke da MG guda 185 na foshorous wanda zai hadu da kashi 62 na bukatun phosphorous na yau da kullun.
11. Nono kaji
Naman kaza nama ne mara kyau, wanda shine kyakkyawan tushen sinadarin phosphorous da furotin wanda ke taimakawa wajen gina tsokoki da kuma kula da kasusuwa na kwarangwal. Breast nono mai kaza yana dauke da MG 196 na phosphorous wanda zai hadu da kashi 20 na yawan abincin da kake samu a kullum.
12. Dankali
Dankali shine tushen tushen phosphorous, potassium da bitamin C, waɗanda suna da amfani don daidaita hawan jini da haɓaka rigakafi. 1 babban dankalin turawa ya ƙunshi 210 MG na phosphorous wanda zai sadu da kashi 21 na yawan abincin ku na phosphorous na yau da kullun.
13. Madarar Rawaki
Milk shine kyakkyawan tushen ma'adanai masu mahimmanci kamar phosphorous, alli, sodium, da potassium. 1 kofi na danyen madara ya ƙunshi 212 MG na phosphorous. Shan madara yau da kullun zai taimaka wajan kula da gyaran ƙwayoyin jikinku da kyallen takarda da rage zafin jiji.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.
sun tan kau don hannaye
Manyan Abinci Masu Arziƙi a cikin Alli Wanda Ba Madara bane
