phosphorusYana da mahimmancin ma'adinai wanda jiki ke amfani dashi don kula da kasusuwa masu lafiya, samar da makamashi da kuma yin sababbin kwayoyin halitta.
Shawarwari na yau da kullun (RDI) ga manya shine 700 MG, amma matasa masu girma da mata masu juna biyu suna buƙatar ƙari.
An kiyasta ƙimar yau da kullun (DV) a 1000mg, amma kwanan nan an sabunta shi zuwa 1250mg don biyan bukatun waɗannan ƙungiyoyi.
A cikin ƙasashe da suka ci gaba, manya da yawa suna ɗaukar fiye da adadin da aka ba da shawarar kowace rana. karancin phosphorus ba kasafai ake gani ba.
phosphorus Duk da yake gabaɗaya yana da fa'ida, yana iya zama cutarwa idan an sha shi da yawa. masu ciwon koda, phosphoruskana iya samun wahalar cire shi daga jininsu, don haka phosphorSuna iya buƙatar iyakance abin da suke ci.
a nan "Menene phosphorus yake yi", "abincin da ke dauke da phosphorus", "menene amfanin phosphorus", "menene rashi na phosphorus da tsayi", menene ke haifar da sinadarin phosphorus? amsa tambayoyin ku…
Menene Phosphorus Ke Yi A Jiki?
phosphorusYana da mahimmancin ma'adinai da ke cikin ɗaruruwan ayyukan salula a kowace rana. Tsarin kwarangwal da mahimman gabobin - irin su kwakwalwa, zuciya, koda da hanta - duk suna buƙatar shi don kiyaye jiki yana aiki yadda ya kamata.
phosphorusIta ce sinadari na biyu mafi yawa (bayan calcium) a jikin mutum.
Bayan lafiyar kwarangwal da gabobin jiki, wasu muhimman ayyuka sun haɗa da taimakawa yin amfani da sinadarai daga abincin da muke ci da kuma tallafawa lalata.
Wannan ma'adinai shine tushen phosphate, nau'in gishiri da ake samu a cikin jiki wanda ya ƙunshi phosphoric acid. Har ila yau, wani fili ne mai mahimmanci don haɗa manyan macronutrients a cikin abincinmu: sunadarai, fats da carbohydrates.
Muna buƙatar shi don ci gaba da tafiyar da aikin mu lafiya kuma don taimakawa wajen haɓaka matakan makamashi saboda taimakonsa a cikin samar da adenosine triphosphate (ATP), ainihin tushen "makamashi".
Don motsa jiki yadda ya kamata da kwangilar tsokoki phosphorus shi ma wajibi ne. Yana aiki azaman electrolyte a cikin jiki wanda ke taimakawa tare da aikin salula, bugun zuciya, da daidaita matakan ruwan jiki.
Menene Fa'idodin Phosphorus?
Yana taimakawa wajen karfafa kashi
tare da alli phosphoruskula da tsarin kashi da ƙarfirumfa Yana daya daga cikin ma'adanai masu mahimmanci a cikin jiki. A gaskiya ma, fiye da rabin dukkanin kashi ana yin su ne da phosphate.
phosphorusYana taimakawa wajen gina ma'adinan kashi, wanda ke hana karyewar kashi da osteoporosis.
Ya isa phosphorus ba tare da calciumba zai iya ginawa da kula da tsarin kashi yadda ya kamata ba. Misali, yawan sinadarin calcium daga kari, sinadarin phosphoruszai iya hana shi.
Ƙarin calcium kadai ba zai inganta yawan kashi ba, saboda ana buƙatar ma'adanai biyu don gina ƙwayar kashi.
Ya isa ya kare kashi phosphorus Duk da yake cin abinci na abinci yana da mahimmanci, binciken da aka yi kwanan nan ya nuna cewa ƙara yawan sinadarin phosphorus ta hanyar abubuwan da ake amfani da su na phosphate na iya haifar da lahani ga kashi da ma'adinai. Domin kiyaye lafiyar kashi phosphorus Yana da matukar muhimmanci a kiyaye daidaiton matakan calcium da calcium.
Yana kawar da jiki ta hanyar fitsari da kuma fitar da jiki
Koda gabobin jiki ne masu siffar wake waɗanda ke yin ayyuka da yawa masu mahimmanci na tsari. Suna cire wuce haddi kwayoyin kwayoyin halitta daga jini, gami da karin ma'adanai wadanda jiki baya bukata.
phosphorusYana da mahimmanci ga aikin kodan kuma yana taimakawa jiki ya lalata ta hanyar kawar da gubobi da datti ta hanyar fitsari.
A gefe guda kuma, a cikin mutanen da ke fama da cutar koda, yana da wuya a kula da matakan ma'adinai na yau da kullun saboda yawan adadin da ba a iya fitar da su ba cikin sauƙi.
Koda da sauran gabobin narkewa don daidaita uric acid, sodium, ruwa da matakan mai a cikin jiki phosphorus, potassium da electrolytes kamar magnesium.
Phosphates suna da alaƙa ta kud da kud da waɗannan ma'adanai kuma galibi ana samun su a cikin jiki azaman mahadi na ions phosphate a haɗe tare da sauran electrolytes.
Muhimmanci ga metabolism da amfani da gina jiki
Riboflavin da niacin don haɗawa daidai, sha da amfani da bitamin da ma'adanai a cikin abinci, gami da bitamin B kamar su phosphorus Ake bukata.
Har ila yau, yana da mahimmanci don haɗa amino acid, tubalan gina jiki, don taimakawa wajen aikin salula, samar da makamashi, haifuwa da girma.
Bugu da kari, bitamin D, aidin, magnesium, alli da zinc Yana taimakawa daidaita matakan sauran abubuwan gina jiki a cikin jiki, gami da Duk waɗannan ayyuka suna tallafawa ingantaccen metabolism.
Wannan ma'adinai kuma yana da mahimmanci don narkar da carbohydrates da fats yadda ya kamata, saboda yana taimakawa samar da enzymes masu narkewa wanda ke canza abinci zuwa makamashi mai amfani.
Gabaɗaya, zai iya taimakawa ci gaba da faɗakar da hankali da tsokoki aiki ta hanyar ƙarfafa glandar don sakin hormones da ake buƙata don maida hankali da kashe kuzari.
Yana daidaita matakin pH na jiki kuma yana inganta narkewa
phosphorusYana faruwa a wani bangare a cikin jiki kamar phospholipids, wanda shine babban bangaren mafi yawan membranes na halitta, irin su nucleotides da acid nucleic.
Ayyukan aiki na phospholipids sun haɗa da daidaita matakin pH na jiki ta hanyar ɓoye matakan acid ko mahadi na alkaline.
Wannan yana taimakawa narkewa ta hanyar barin ƙwayoyin cuta masu lafiya a cikin flora na hanji suyi girma. Hakanan yana da mahimmanci ga tsarin phosphorylation, wanda shine kunna enzymes na masu haɓaka narkewa.
Domin yana aiki a matsayin electrolyte. phosphorus Yana taimakawa wajen inganta narkewa ta hanyar rage kumburi, riƙe ruwa da gudawa kuma a zahiri yana ba da taimako daga maƙarƙashiya.
Wajibi ne don kula da matakan makamashi
phosphorusYana taimakawa wajen sha da sarrafa bitamin B a cikin nau'i na ATP, wanda ke da mahimmanci don samar da makamashi a cikin sel.
Ana kuma buƙatar bitamin B don kula da yanayi mai kyau saboda tasirin su akan sakin neurotransmitter a cikin kwakwalwa.
Bugu da ƙari, yana ba da watsawar motsin jijiyar da ke taimakawa wajen sarrafa motsin tsoka. Rashin sinadarin phosphorus rashin ƙarfi na gaba ɗaya, ciwon tsoka, gajiya, gabaɗaya ko gajiya mai tsanani.
Taimakawa kula da lafiyar hakori
Domin lafiyar kashi phosphorusKamar yadda gari ya wajaba, haka nan yana da matukar muhimmanci wajen kiyaye lafiyar hakora da danko. Calcium, Vitamin D ve phosphorusYana taka rawa wajen ginawa da kula da lafiyar hakori ta hanyar tallafawa enamel na haƙori, yawan ma'adinai na kashin jaw, da kuma riƙe hakora a wuri - don haka waɗannan ma'adanai da bitamin na iya taimakawa wajen warkar da ruɓar haƙori.
Don ƙirƙirar tsarin wuyar haƙoran yara, musamman phosphorus Suna buƙatar abinci mai yawan abun ciki da wadatar calcium.
Ana amfani da Vitamin D don daidaita ma'aunin calcium na jiki da kuma ƙara yawan sha yayin samuwar haƙori. phosphorustare da ake bukata. Vitamin D kuma na iya taimakawa wajen rage kumburin gumi da ke da alaƙa da cututtukan ɗan lokaci.
Da ake buƙata don aikin fahimi
Madaidaicin neurotransmitter da ayyukan kwakwalwa don yin ayyukan salula na yau da kullun phosphorus bisa ma'adanai irin su phosphorusMuhimmin rawar wannan magani shine don taimakawa wajen kula da daidaitattun ƙwayoyin cuta, motsin rai, da martani na hormonal.
Rashin sinadarin phosphorusAn danganta shi da haɓakar cututtukan neurodegenerative masu alaƙa da shekaru, gami da raguwar fahimi, cutar Alzheimer, da lalata.
Muhimmanci ga girma da ci gaba
phosphorusTun da abarba yana da mahimmanci don sha na gina jiki da samuwar kashi, ƙarancin yara da matasa na iya hana girma da haifar da wasu matsalolin ci gaba. Yana taka rawa wajen samar da tubalan ginin kwayoyin halitta, DNA da RNA yayin daukar ciki.
Don haka, phosphorus Yana da mahimmanci ga mata masu juna biyu su cinye abinci tare da babban abun ciki saboda wannan ma'adinai yana da mahimmanci don girma, kiyayewa da gyara duk kyallen takarda da sel tun daga jariri.
phosphorus Hakanan yana da mahimmanci don aikin kwakwalwar da ta dace, gami da ikon maida hankali, koyo, warware matsaloli, da tuna bayanai.
Wadanne Abinci ne ke Kunshi Phosphorus?
Kaza da Turkiyya
Kofi daya (gram 140) na dafaffen kaza ko turkey yana da kusan MG 40, wanda ya fi kashi 300% na shawarar yau da kullun (RDI) phosphorus ya hada da. Hakanan yana da wadatar furotin, bitamin B da selenium.
Kaji masu launin haske suna da ɗanɗano nama fiye da nama mai launin duhu. phosphorus amma duka biyun albarkatu ne masu kyau.
Hanyar dafa abinci na nama abun ciki na phosphoruszai iya shafar me. Roating yana adana mafi girman abun ciki na ma'adinai, yayin da tafasa yana rage matakinsa da 25%.
Kashewa
kamar kwakwalwa da hanta kashewa, sosai absorbable phosphorussu ne kyakkyawan tushen gari.
Sabis na gram 85 na kwakwalwar saniya mai kwanon rufi yana ba da kusan kashi 50% na RDI a cikin manya. Hanta kaji ya ƙunshi 85% na RDI a kowace gram 53.
Har ila yau Offal yana da wadataccen abinci mai mahimmanci kamar bitamin A, bitamin B12, baƙin ƙarfe da ma'adanai.
Kayayyakin teku
Yawancin nau'ikan abincin teku suna da kyau phosphorus shine tushen. Cuttlefish, squid da dorinar ruwa sune mafi kyawun tushe, suna samar da 70% na RDI a cikin dafaffen gram 85.
mai kyau tushen phosphorus 85 grams na sauran kifi da phosphorus ya hada da:
28 grams na soyayyen sunflower ko kabewa tsaba, phosphorus Yana bayar da kusan 45% na RDI don
Duk da haka, da tsaba phosphorusHar zuwa kashi 80% na gari yana cikin sigar da aka adana da ake kira phytic acid ko phytate wanda ɗan adam ba zai iya narkewa ba.
Jiƙa tsaba har sai sun tsiro yana taimakawa rushe phytic acid. phosphorusyana sakin fulawa don sha.
Kwayoyi
Yawancin kwayoyi suna da kyau phosphorus source, amma Brazil kwayoyi ne a saman jerin. Kawai gram 67 na kwayoyi na Brazil suna ba da fiye da 2/3 na RDI ga manya.
Sauran kwayoyi masu dauke da akalla 60% na RDI a kowace gram 70-40 sun hada da cashews, almonds, pine nut da kuma pistachios Akwai.
Dukan Hatsi
Da yawa dukan hatsiciki har da alkama, hatsi da shinkafa phosphorus Ya ƙunshi.
Mafi yawan alkama phosphorus (291 MG ko 194 grams a kowace kofin dafaffe), sai kuma hatsi (180 MG ko 234 grams kowace kofin dafaffe) da shinkafa (162 MG ko 194 grams kowace kofin dafaffi).
a cikin dukan hatsi phosphorusYawancin fulawa ana samun su ne a cikin murfin waje na endosperm, wanda aka sani da aleurone, da Layer na ciki, wanda ake kira germ.
Ana cire waɗannan yadudduka lokacin da aka tsaftace hatsi, don haka hatsi mai tsabta phosphorus sashinsa ya bace, dukan hatsi suna da kyau tushen phosphorusd.
Amaranth da Quinoa
Amaranth ve quinoa sau da yawa ana classified su a matsayin "hatsi" su ne ainihin ƙananan tsaba kuma ana la'akari da pseudograins.
Kofi daya (gram 246) na dafaffen amaranth, shawarar yau da kullun ga manya phosphorus kuma adadin dafaffen quinoa iri ɗaya yana samar da 52% na RDI.
Duk waɗannan abinci guda biyu sune tushen tushen fiber, ma'adanai, da furotin kuma ba su da alkama.
Wake da Lentils
Wake da lentil kuma ana samun su da yawa. phosphorus kuma cin su akai-akai yana rage haɗarin kamuwa da cututtuka da yawa, ciki har da ciwon daji.
Kofi daya (gram 198) na dafaffen lentil yana samar da kashi 51% na adadin da ake so kullum kuma ya ƙunshi fiye da gram 15 na fiber.
Wake kuma phosphorus Kowane nau'in wake ya ƙunshi aƙalla 250 MG / kofin (gram 164 zuwa 182).
Waken soya
Soya, a cikin nau'i daban-daban phosphorus yana bayarwa. Balagagge waken soya mafi phosphorus edamame, nau'in waken soya mara girma, ya ƙunshi 60% ƙasa da haka.
Abinci Tare da Ƙara Phosphate
phosphorus Duk da yake ana samun shi a cikin abinci da yawa, wasu abincin da aka sarrafa kuma sun ƙunshi adadi mai yawa saboda ƙari.
Ana iya shayar da abubuwan da ake ƙara phosphate kusan 100% kuma suna ƙara 300 zuwa 1000 MG kowace rana. phosphorus zai iya ba da gudummawa kamar
Matsanancin phosphorus cin abinci yana da alaƙa da asarar kashi da ƙara haɗarin mutuwa, don haka yana da mahimmanci kada ku cinye fiye da abubuwan da aka ba da shawarar.
Abincin da aka sarrafa da abubuwan sha waɗanda ke ɗauke da ƙarin phosphate sun haɗa da:
sarrafa nama
Naman sa, naman rago da naman kaji galibi ana dafa su ko kuma a yi musu allura da abubuwan da ake ƙara phosphate don kiyaye naman ɗanɗano.
Abin sha kamar kola
Abubuwan sha irin su cola yawanci na roba ne tushen phosphorus Ya ƙunshi phosphoric acid.
kayan gasa
Biscuits, pastries, da sauran kayan da aka gasa na iya ƙunsar abubuwan da ake ƙara phosphate a matsayin abubuwan yisti.
Fast abinci
Bisa ga binciken manyan sarƙoƙin abinci na Amurka 15, fiye da 80% na menu ya ƙunshi ƙarin phosphate.
Abincin sauri
Ana ƙara Phosphate sau da yawa zuwa abinci masu dacewa kamar daskararrun kaji don taimakawa dafa da sauri da tsawaita rayuwa.
Shirye-shirye da sarrafa abinci ko abin sha phosphorus Nemo abubuwa masu kalmar "phosphate" a cikinsu don ganin ko sun ƙunshi phosphates.
Menene Karancin Phosphorus?
Al'ada phosphorus Za a iya ƙayyade matakin ta hanyar gwaji daga likitan ku, yana tsakanin 2,5 da 4,5 mg / dL.
A mafi yawan lokuta, karancin phosphorus Ba kowa ba ne saboda wannan ma'adinan yana da yawa a yawancin abincin da ake amfani da shi na halitta kuma ana ƙara shi ta hanyar roba zuwa yawancin kayan abinci da aka tattara.
a cikin nau'i na phosphate phosphorusmusamman alli, iron da magnesium Ana tsotse shi sosai a cikin ƙananan hanji idan aka kwatanta da sauran ma'adanai masu yawa kamar
Ana tunanin cewa kashi 50 zuwa kashi 90 cikin XNUMX na sinadarin phosphorus da muke ci yana sha sosai, wanda ke taimakawa wajen hana rashi.
Me ke Kawo Karancin Phosphorus?
Mutanen da ke cin ƙananan furotin suna cikin haɗari mafi girma na rashi, musamman ma wadanda ke cin abinci mai yawa na dabba.
Rashin sinadarin phosphorus Ƙungiyar da ta fi dacewa ta tsira ita ce tsofaffin mata. Kashi 10 zuwa 15 bisa 70 na tsofaffin mata suna da ƙasa da kashi XNUMX na abin da aka ba da shawarar yau da kullun phosphorus Ana zaton za a samu.
Masana sun ce saboda matsakaicin mutum yana samun yalwa daga abincin su, yawanci sinadarin phosphorus Yace baya bukata.
An ba da shawarar kowace rana bisa ga USDA sinadarin phosphorus dangane da shekaru da jinsi:
Jarirai 0-6 watanni: 100 milligrams kowace rana
Yara 7-12 watanni: 275 milligrams
Yara 1-3 shekaru: 420 milligrams
Yara 4-8 shekaru: 500 milligrams
9-18 shekaru: 1.250 milligrams
Manya 19-50 shekaru: 700 milligrams
Mata masu ciki ko masu shayarwa: 700 milligrams
Sai dai masu ciwon koda. abinci mai arziki a cikin phosphorus Akwai kadan hadarin wuce gona da iri ta hanyar cin shi saboda kullum koda a sauƙaƙe sarrafa adadin wannan ma'adinai a cikin jini. Yawan wuce gona da iri ana fitar da su da kyau a cikin fitsari.
Koyaya, shan ko cinye manyan allurai na kari ko abincin da ke ɗauke da ƙari na iya haifar da al'ada matakan phosphorusiya canza me.
Wannan na iya zama mai haɗari saboda bitamin D na iya lalata haɗin aikin metabolite ɗin sa kuma yana lalata ƙwayar calcium.
matsananci abinci phosphorusAkwai shaida cewa gari yana hade da mummunan tasiri akan kasusuwa da ma'adinai.
Babban matakan saboda rashin daidaituwa a cikin ma'adanai masu mahimmanci waɗanda ke daidaita hawan jini, wurare dabam dabam da aikin koda phosphorusHakanan akwai haɗarin rikicewar zuciya da jijiyoyin jini.
Ko da yake ba kasafai ba, yawancin phosphate na iya zama mai guba kuma yana haifar da alamu kamar:
- Zawo
– Tauraruwar gabobi da taushin nama
- Tsangwama tare da ma'auni na baƙin ƙarfe, calcium, magnesium da zinc, wanda zai iya haifar da mummunar tasiri
- 'Yan wasa da sauran masu shan abubuwan da suka ƙunshi phosphate ya kamata su yi hakan lokaci-lokaci kuma tare da jagora da jagorar mai ba da lafiya.
phosphorus Hakanan yana hulɗa da wasu ma'adanai da wasu magunguna, don haka kada ku yi magana da likitan ku. phosphorus Kada ku yi amfani da abubuwan da ke ɗauke da babban adadin adadin Wannan yana da mahimmanci musamman ga mutanen da ke fama da cutar koda.
Abincin Calcium da abinci abinci mai arziki a cikin phosphorus Nufin daidaita daidaito tsakanin Rashin daidaituwa yana haifar da matsalolin danko da hakori ban da matsalolin da ke da alaƙa da kashi kamar osteoporosis.
Nazarin ya nuna matakan girma, musamman dangane da calcium. phosphorusyana nuna cewa wasu mu'amalar fulawa na iya haɗawa da:
- iyakance sha na bitamin D
– damuwa da koda
- Taimakawa ga atherosclerosis da cututtukan koda
– Daga kashi phosphorus Yin hulɗa tare da barasa yana haifar da leaching da ƙananan matakan a cikin jiki
- Yin hulɗa tare da antacids masu ɗauke da aluminum, calcium ko magnesium, wanda zai iya sa hanji ya daina sha ma'adanai daidai.
- Yin hulɗa tare da masu hana ACE (magungunan hawan jini)
Masu sarrafa bile acid kuma na iya rage yawan shan phosphates na baki daga abinci, kamar wasu corticosteroids da insulin mai girma.
phosphorus wadanda ke da matakan abinci masu mahimmanci, ciki har da abinci mai gina jiki kamar madara, tuna, turkey, da naman sa. phosphorus kamata ya yi ta daina tauye arzikinta.
Kuna da karancin phosphorus? Ko wucewarsa? Wadanne hanyoyi kuke kokarin magance wannan?
