Contents
ʻO Phosphoror kekahi o nā mea kemika nui no ke olakino maikaʻi. ʻAʻole ia he mea pono wale no ko mākou kino, akā hana i kekahi mau hana nui. I waena o lākou:
- ʻO ke kū ʻana o ka waikawa phosphoric e pono ai no ka hana piha o nā muscular, respiratory, musculoskeletal a me nā hana noʻonoʻo.
- Loaʻa ka hopena maikaʻi o ka phosphore i ke kino i nā genetics, ʻo ia ka ʻike āpau i ka hoʻomanaʻo, a mālama ʻia ke olakino kanaka i ʻoi aku ka maikaʻi, ʻoi aku a i ka wā lōʻihi.
- Hoʻopili pololei kēia mea i nā hana o ka hoʻoponopono hou ʻana, ka ulu ʻana a me ka hoʻokaʻawale ʻana o ka cell.
- Ma muli o ke kiʻekiʻe o ka ʻike e loaʻa ka maikaʻi o ka lawe ʻana o nā mea pono a me nā huaora.
- Hoʻonui i ke kūlana o nā iwi a me nā niho.
- He hopena maikaʻi kāna ma nā puʻupaʻa a me nā mākala puʻuwai.
- ʻO ka hapa nui o nā hui phosphor i komo i ka ikehu metabolism o ke kino.
NUTRITION PROPER: pehea e hoʻomaka ai i kēlā me kēia kau
ʻO ka hopena maikaʻi o ka mea ma ka hapa nui o nā ʻōnaehana o ke kino e alakaʻi ai i ka ʻōlelo aʻoaʻo olakino e pili ana i ka hoʻolauna ʻana i ka papaʻai o nā meaʻai i kēlā me kēia lā kiʻekiʻe i ka phosphore. ʻOi aku ka maikaʻi e hāhai i ke ana pololei i paipai ʻia e nā loina o ka papaʻai olakino no ka phosphore e hoʻohālikelike ʻia me 1500 mg i kēlā me kēia lā. I loko o ka wā o ka hoʻoikaika kino hoʻoikaika kino a me nā mea hāpai hāpai e hoʻonui ʻia i 2000 mg.
ʻO ka nui o nā mea pono e alakaʻi i nā hopena maikaʻi ʻole, ʻoi aku hoʻi i ka wā e ʻai ʻia mai nā huahana kūlohelohe. Pono e mālama pono i ka poʻe me nā maʻi i loko o nā puʻupaʻa, a me ke ʻano o nā hopena allergy a i ʻole hypersensitive chemical trace element.
Nā meaʻai e waiwai ana i ka phosphore
Akā ʻo ka ʻike o ka mea pono i loko o kahi huahana pono e hoʻomaopopo he hoʻokahi haneli pākēneka o ka lawe ʻia ʻana o ka phosphore wale nō e ka ʻai ʻana i nā ʻano iʻa kai momona. Me ka hoʻolauna o nā menus o nā mea hana ʻē aʻe i loaʻa i ke kino he 75% wale nō. ʻOiai ʻoi aku ka maikaʻi o ka ʻeli ʻana i ka mea o ia mau huahana, ʻo ia ka mea e like me ka ratio o kēia manawa, a me ka phosphorus a me ka calcium. Aia i waena o lākou nā: strawberry, beets, berena, mai ka palaoa rai, ka pī a me nā mea hana ʻē aʻe. Mai poina e pili ana i nā meaʻai o nā kumu holoholona, kahi i paʻa ai ka phosphore i ka hoʻonui nui loa. Hāʻawi nā mea hoʻohui waiwai Protein i kahi assimilation ʻoi aku o nā mea kumumea. Nā huahana me nā mea kanu e like me ka loaʻa ʻole.
Aia kekahi mahele o nā meaʻai, kahi o ka haku mele ʻana he phosphorus, akā aia ia i ke ʻano o nā mea hoʻohui phosphate. Hoʻolālā ʻia lākou e hoʻolōʻihi i ke ola a hoʻomaikaʻi / hoʻololi i ka ʻono o nā meaʻai. Hoʻopili maikaʻi ʻia kēlā mau mea hoʻohui a hoʻohui ʻia i ka meaʻai i kēlā me kēia lā i ka 1000 mg o ka phosphorus. Akā i ka wā o ia mau meaʻai pono e nānā i ka hoʻohaʻahaʻa, no ka mea, ʻoi aku ka nui o ka mea e alakaʻi i nā hopena ʻaʻole i emi iki ke koʻikoʻi ma mua o ka nele. Mai nā huahana phosphate i hanaʻia he: kaʻiʻo marinated, nā mea inuʻoluʻolu, nā pastries, nā huahana semi-finished, nā kīʻaha i kapaʻia he "meaʻai wikiwiki".
Hāʻawi mākou iā ʻoe i kahi koho o nā meaʻai kūlohelohe, waiwai i ka phosphorus, ka mea e hoʻokaʻawale i ka hapa nui o nā meaʻai.
1. Nā hua kanu a me nā hua
ʻO kahi ʻāpana liʻiliʻi o nā nati (ʻaneʻane 70 mau gram) ma ke ʻano he meaʻai māmā ʻaʻole wale e hānai i ke kino akā hāʻawi pū kekahi ma kahi o 40% o ka waiwai o ka phosphore i kēlā me kēia lā. No kēia mau kumu, paipai i ka ʻai ʻana ʻO nā hua Brazil, pistachios, walnuts, a me nā ʻano paina. Ma waho o nā hua e hāʻawi i ke kino me nā antioxidant pono a me nā protein.
Hoʻopili kēia mahele o nā nuclei pono pua lūlū a me ka palaʻai. 100 gram o nā hua ʻumukū lā e uhi piha i ka helu o ke kumu o kēlā me kēia lā, a loaʻa ma mua o ka 1,000 mg o ka phosphore. Akā no ka hoʻokuʻu maikaʻi ʻana o ke kumuwaiwai waiwai e koi ʻia e pulu i nā hua ma mua o ka hoʻohana ʻana, no ka mea ʻo ka hapa nui (80%) i loaʻa i ka hua ma ke ʻano o ka acidic acid, ʻoi aku ka maikaʻi ma mua o ka digest a paʻakikī e ʻeli. Māmā ka pulu iā ia a hoʻokuʻu i ka phosphorus. ʻO nā hua sesame a me nā hua Chia ʻaʻole i emi iki ka waiwai i ke kino, a ma ka hoʻohui o ka phosphore loaʻa lākou i ka omega-3 acid, ka fiber a me ka hao.
2. Nā mea kanu
Ke noʻonoʻo nei i nā huahana me kahi kiʻekiʻe o ka phosphorus, ʻaʻole hiki ke ʻōlelo e pili ana i nā cereals. I ka helu nui o ka waiwai e hoʻopili ʻia ka mea i nā grits palaoa, bale, ʻoka a me nā kulina. Ma muli o ka phosphor i kēia mau mea hoʻohui i ka nui o ka noʻonoʻo e hoʻopili ʻia i ka pūpū o ka palaoa, a laila e hoʻohana i kahi huahana ʻoi aku ka maikaʻi i kona ʻano maka.
ʻO ka palaoa palaoa holoʻokoʻa, ʻo ia hoʻi, ka ʻāpana 600 gram e hoʻopiha i ka koi o kēlā me kēia lā o ka mea. Loaʻa i ka kānana ka phosphorus i nā manawa hou aku, a ʻo kāna palaoa (1 Kī) kahi ʻoi aku ma mua o 850 mg. kahi ipu o ka ʻoka a me ka laiki me kahi leo o 200 mau gram wale nō i loaʻa ka ʻelima o ka hapa mai ka ʻai ʻana i ka phosphore i kēlā me kēia lā. Hoʻohui, hoʻolako kēia mau mea kanu i ke kino o ke kino a normalize i ka metabolism.
3. Nā huahana waiū
Ma waena o nā mea dairy i nā huahana me ka mea kiʻekiʻe loa o ka phosphorus ka waiū, yogurt, tī. Hāʻawi lākou i ke kino a hiki i 40% o ka waiwai o kēlā me kēia lā o ka mea pono. ʻOiai he waiwai nui o ka waiū piha o ka mea e like me nā derivatives me kahi pākēneka liʻiliʻi o ka momona.
ʻO ka pā kīhaʻa no ka hemahema o ka phosphor i loko o ke kino ʻaʻole i ʻoi aku ka maikaʻi ma mua o nā mea hana waiū ʻē aʻe. Aia ʻo Parmesan ma kahi o 250 mg o ka huahana 30 mau gram wale nō. ʻO ka liʻiliʻi iki he tī kao a me ka mozzarella. Eia hou, ʻaʻole momona a momona kēia mau ʻano i ka puna, a no laila paipai ʻia no ka papaʻai.
4. Iʻa kai a me nā iʻa kai
Ma waena o nā meaʻai e waiwai ana i ka phosphore ʻaʻole e lawe i nā iʻa iʻa a me nā iʻa kai. Hōʻike i ka papa kuhikuhi e hoʻokomo nā kīʻaha o ka heʻe, ka ʻioʻio a me ka heʻe paha. Loaʻa ka 70% o ka waiwai o kēlā me kēia lā i hoʻokahi ʻāpana liʻiliʻi o kēia mau mea hoʻohui. ʻO kahi laʻana, loaʻa nā ʻōlio (100 gram) ma kahi o 430 mg o kahi mea kemika, a me ka cuttlefish - aneane 500 mg.
ʻO ka ʻai ʻana o ka iʻa a me nā iʻa iʻa e ʻae iā ʻoe e aʻoaʻo i ke kino e kūʻē i ka maʻi puʻuwai, a uku hoʻi i ka nele o nā mea e like me ka zinc, iodine, nā protein pūmua a me nā wikamina ʻO nā ʻōlio pono ma nā ʻōnaehana, a me nā ʻano e like me salemona, mackerel a i ʻole sardine hoʻolako i ke kino me nā omega pono 3 acid.
5. Brokoli
ʻO nā mea kanu e like me kahi huahana waiwai i ka phosphore komo i broccoli. Loaʻa i kahi lawelawe o broccoli no 100g i 66 mg o ke kumu. I kēia hihia e pili ana ia i nā mea hoʻohaʻahaʻa haʻahaʻa, ma ka hoʻohui o ka phosphor, waiwai ka cabbage i ka potassium, zinc, calcium a me ka hao.
Hoʻopili ʻia ka huahana i ʻaneʻane i nā ʻōnaehana o ka meaʻai kūpono, pono wale nō inā hoʻohālikelike ʻia ka maikaʻi me ka avocado. Paipai pinepine nā mea kūkākūkā i ka papa olakino a me ka meaʻai i ka ʻai ʻana i ka broccoli maka, akā mai kahi wā lōʻihi a paʻakikī hoʻi o ka hoʻomākaukau a ʻoi aku ka maikaʻi o ka hōʻole. Scalded me ka wai paila, mālama ka huahana i ka keu pono.
6. Moa a me Tureke paha
Hāpai ka moa i aneane 40% o ka lawe ʻana o ka phosphore i kēlā me kēia lā (300 mg no 100 gram lawelawe ʻana). A hoʻomoʻa i kahi ʻāpana o ka ʻiʻo a i ʻole barbeque ʻoi aku ka maikaʻi ma mua o, no ka laʻana, kaʻiʻo i hoʻomoʻa ʻia. ʻO kahi lōʻihi o ke kuke ʻana e hoʻēmi i ka ʻike o nā mea pono e aneane hapahā.
ʻO nā huamona pūʻulu moa waiwai, selenium a me ka protein. Aia i loko o ka phosphore nāʻiʻo keʻokeʻo he nui aʻe ma mua o ka pouli (i ka wāwae haʻahaʻa, ʻo kahi laʻana). I ka hoʻohālikelike ʻana me ka puaʻa, ʻoi aku ka olakino o ka umauma moa no ka mea ʻo ka steak puaʻa me ka lawelawe ʻana o 85 gram e lawe ʻia he 25% wale nō o ka waiwai o ka phosphore i kēlā me kēia lā.
7. Nā hua pī
Aia ma waena o nā legumes nā huahana me kahi kiʻekiʻe o ka phosphorus, he pīni o kekahi ʻano, nā lihi, a me nā soybeans i kuke pono ʻia. Loaʻa i nā ʻano pīni ʻulaʻula ka liʻiliʻi o ka mea pono, a ʻo nā ʻāpana keʻokeʻo (100 gram) ma kahi o 30% o ka waiwai o ka phosphore i kēlā me kēia lā. ʻO 200 wale nō kālī a me nā pī soy e hoʻopiha i nā waihona o nā mea kemika e 50% a me 60%.
Aia ka hoʻohana ʻana o kēia mau mea kanu i ka ʻike o ka fiber ma muli o ke ʻano pinepine o nā legume no ka pale ʻana i nā maʻi maʻi a maʻi maʻi paha. Hoʻonui i ka hoʻonui o nā meaola i ka huahana, ke ʻano o kona hoʻomākaukau. No laila hoʻoholo ka pī e pulu, ulu a piʻo paha. ʻO kahi laʻana, ʻoi aku ka maikaʻi o nā pī soy ma mua o ka palai ʻana a i ʻole hoʻomoʻa iā lākou, ma mua o ke ʻano o ka waiū i hana ʻia mai ka soya a i ʻole ka tofu. Ke ʻai ʻoe i nā pīpī a i ʻole nā ʻano piʻa Pinto i ke kino loaʻa ma kahi o 250 mg o ka phosphorous (mai nā ʻāpana o 170 gram).
8. ʻOihana
I nā huahana waiwai i ka phosphorus e komo i ka offal, akā ʻaʻole nā mea āpau. ʻO nā kumu kūpono pinepine paipai e ʻai i ka meaʻai mai ke ake a i ʻole ka lolo. ʻO kahi laʻana, nā lolo bipi i hoʻolapalapa ʻia, kuke ʻia i kahi ana o 85 gram i hoʻonui ʻia he 50% o ka koi i koi ʻia i kēlā me kēia lā i mea nui no ke olakino o ka mea.
Nā meaʻai me ka hoʻohui o ka akepaʻa moa, me ka pate, e hoʻonui i ka 53 pākēneka o ka ʻae like o kēlā me kēia lā. Eia nō naʻe, loaʻa i kēia mau mea hoʻohui nā huaora b a me A, o nā minelala i loko o lākou he hao a me nā meaola ʻē aʻe. No laila, e hoʻolei i ka offal mai nā helu i ka wā e hoʻomākaukau ai i kahi papaʻai olakino ʻaʻole pono ia.
9. Ke kāleka
Aia kekahi manaʻo i hoʻokaʻawale ʻia e pili ana i ka hoʻohana ʻia ʻana o ke kālika i waena o nā mea hoʻohiluhilu o ka meaʻai kūpono. Hiki i kekahi ke huikau me ka ʻaʻala maikaʻi ʻole o ka mea hoʻomālamalama, a hoʻohana kekahi iā ia i ka pauma, nā ipu mua a me ka lua. Akā ʻaʻole loa e hōʻole i kāna mau pono hoʻōla no ke anu, a ʻo Antibacterial a i ʻole nā mea kanu e hoʻomaikaʻi ai i ka ʻōnaehana pale.
Noho pono ʻo Garlic i kahi kūpono ma waena o nā huahana waiwai i ka zinc, phosphorus, vitamin C a me ka hao. Hoʻoemi ia i ka makaʻu o ka waiho ʻana o ka cholesterol i makemake ʻole ʻia, hoʻohaʻahaʻa i ke koko, pono i nā puʻuwai puʻuwai, nā hahau a me nā maʻi ʻaʻai. A ʻo ka phosphore i 100 mau kālika o kālika i loaʻa ma kahi o 150 mg, a i ʻole hoʻokūkū pū me ia i ka ʻike o nā kumuwaiwai i ka ʻōmaʻomaʻo hiki wale i ka parsley.
10. Mīkini pīnī
No nā huahana me ka ʻike kiʻekiʻe o ka phosphorus kūlana ma ke ʻano he pīni pata a ʻaila paha. Ma waho aʻe o ka mea kemika i loko o ka hui ʻana o ka ʻaila i loko o ka momona, ka protein a me nā minela pono. ʻO kēia kahi o nā ala ʻē aʻe no ka ʻaina kakahiaka nui a momona hoʻi. Hoʻohui ʻia ka aila me ka hua, toast a berena paha.
ʻAʻole pono ʻoe i kahi mea ʻono maikaʻi inā ʻike ʻoe i nā mānoanoa a i ʻole nā stabilizers. ʻOno loa kāna ʻono kūlohelohe, no laila ʻaʻole pono nā meaʻono kemika hou aku.
E nānā i kekahi:
- ʻO nā meaʻai kiʻekiʻe 10 kiʻekiʻe i ka wikamina A
- ʻO nā meaʻai kiʻekiʻe he 10 kiʻekiʻe i ka magnesium
- ʻO nā meaʻai kiʻekiʻe he 10 i ka potassium
- Nā meaʻai he 10 kiʻekiʻe me ka ʻike kiniki kiʻekiʻe loa
- ʻO nā meaʻai kiʻekiʻe he 10 i loko o ka iodine