Hoʻokomo ka Phosphorus i ka hana ʻana o nā iwi a me nā niho, kōkua i ka hana olakino o nā puʻupaʻa. He mea kōkua nō hoʻi e mālama i ke koena o ka wai a me nā electrolytes i loko o ke kino. ʻOkoʻa ka pono o kēia ʻāpana mai kēlā me kēia kanaka, ma muli o ke kūlana o ke olakino.
Ma kahi o 1% o ke kino o ke kanaka he phosphorus, a pono ke kanaka makua ma kahi o 700 mg o kēia mea i kēlā me kēia lā. Hāʻawi mākou iā ʻoe e kamaʻāina me nā kumu kanu o ka phosphorus, i mea pono loa no nā vegans.
Ma ʻaneʻi, ʻōlelo ʻia nā vegans i nā ʻano meaʻai i hoʻomoʻa ʻia i ka palaoa piha e hāʻawi i ke kino ʻaʻole wale me ka phosphorus, akā me ka fiber a me nā meaʻai ʻē aʻe.
Me ka protein, ʻoi aku ka nui o ka phosphorus. Manaʻo ʻia e ʻai i ka ʻaila organik me ka liʻiliʻi o ka hana ʻana, ʻaʻole i hoʻokumu ʻia ma luna o nā pīni ʻala.
ʻO kahi cereal kaulana loa a ʻoluʻolu, e ʻae iā ʻoe e poina i ka manaʻo o ka pōloli no ka manawa lōʻihi, ʻoiai e hāʻawi ana i kahi "ʻāpana" maikaʻi o ka phosphorus.
ʻO ka Vitamin C, nā antioxidants a, ʻoiaʻiʻo, phosphorus. Hoʻopau ʻo Broccoli i nā moʻolelo āpau no ka waiwai ʻai ma waena o nā mea kanu ʻē aʻe. Manaʻo ka poʻe loea e ʻai i ka broccoli ma mua o ka paila.
ʻO kēlā mau ʻanoʻano, i ka hoʻomaka ʻana e husk, ʻaʻole hiki ke hoʻōki! He waiwai nui lākou i ka phosphorus.
Ma waho aʻe o ka pīkī, nui nā legumes a me nā nati pū kekahi i ka phosphorus. ʻO nā ʻalemona, nā nati Brazil, nā cashews kekahi mau kumu o kēia mea kemika.
Maʻiʻo Phosphorus ma ke aniani hookahi nā huahana like ʻole:
Soybeans - 435 mg Lentils - 377 mg Mash - 297 mg Chickpeas - 291 mg Piʻi keʻokeʻo - 214 mg Green peas - 191 mg
Ma 50 g: Peanuts - 179 mg Buckwheat - 160 mg Pistachios - 190 mg Brazil nuts - 300 mg Sunflower hua - 500 mg