Saum 13 Cov Khoom Noj Muaj Khoom Noj Zoo Tshaj Phosphorus

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Phosphorous yog ib qho tseem ceeb ntxhia pob zeb thiab thib ob cov nplua nuj ntxhia hauv cov tib neeg lub cev. Cov ntxhia no pab txhim kho cov pob txha thiab hniav thiab ua kom cov zaub mov hloov mus rau lub zog los ntawm kev ua si lub luag haujlwm tseem ceeb hauv kev ua kom koj cov metabolism.

Cov kabmob tseem ceeb hauv lub cev, uas yog lub hlwb, lub siab, lub raum thiab mob siab, txhua tus yog nyob ntawm phosphorous kom lub cev ua haujlwm kom zoo. Cov ntxhia no kuj tseem yog lub luag haujlwm tseem ceeb hauv cov qauv pob txha thiab pabcuam hauv kev sib luag ntawm cov tshuaj hormones.

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Phosphorous yog qhov muaj ntxhia pob zeb loj heev uas ua kom muaj txog 0.5 feem pua ​​ntawm cov me nyuam lub cev thiab kwv yees li 1 feem pua ​​ntawm cov neeg laus lub cev. Phosphorous yog qhov yooj yim heev nyob rau hauv txoj hnyuv, tshwj xeeb yog piv rau lwm yam minerals.

Ib qho kev tsis txaus ntawm phosphorous yuav ua rau cov pob txha tsis muaj zog, pob txha, hloov pauv, qab los noj mov, mob nqaij, txhawm rau hniav, ntxhov siab, poob rog lossis nce ntxiv thiab lwm yam kev loj hlob thiab teeb meem.

Boost koj phosphorous kev txais tos los ntawm kev suav nrog 13 cov zaub mov uas muaj nplua nuj hauv phosphorus.

1. Cov taum pauv

Soybeans yog qhov zoo ntawm cov protein thiab phosphorous. 1 khob ntawm cov taum taum pauv muaj 1309 mg ntawm phosphorous uas yuav ntsib koj 131 feem pua ​​ntawm kev noj koj cov kua phosphorous txhua hnub. Taum pauv tseem muaj lwm yam minerals xws li tooj, manganese, zinc, calcium, thiab lwm yam.

2. Cov Noob flax

Cov noob flax yog nplua nuj nyob hauv omega-3 fatty acids thiab phosphorous. 1 tablespoon ntawm flax noob muaj 65.8 mg ntawm phosphorous uas yuav ua tau raws li 7 feem pua ​​ntawm koj txhua hnub phosphorous uas yuav tsum tau. Koj tuaj yeem txuas ntxiv cov noob flax hauv koj cov smoothies lossis ntxiv rau hauv koj cov zaub xam lav kom nce koj cov phosphorous kom tsawg.

3. Cov txiv qaub

Lentils zoo li taum dawb thiab taum mung muaj phosphorous thiab protein ntau. 1 lub khob ntawm cov txiv ntseej muaj 866 mg ntawm phosphorous uas yuav ua tau raws li 87 feem pua ​​ntawm koj txhua hnub kev noj phosphorous. Cov lentils tseem muaj fiber ntau, folate thiab potassium uas pab hauv kev tswj lub plawv zoo.

4. Cov Oats

Oats yog cov khoom noj tshais uas nyiam rau ntau tus neeg, vim nws muaj phosphorous thiab fiber ntau uas pab txhawm rau tiv thaiv cem quav thiab tswj ntshav siab los ntawm kev ua kom cov ntshav qab zib cov ntshav nyob ruaj khov. 1 khob ntawm oats muaj 816 mg ntawm phosphorous uas yuav ua tau raws li 82 feem pua ​​ntawm koj lub sijhawm phosphorous kom tsawg.

5. Pinto Taum

Cov noob taum Pinto yog nplua nuj hauv phosphorous thiab polyphenols uas pab ua rau cov hlav qeeb. 1 khob pinto taum muaj 793 mg ntawm phosphorous uas yuav ua tau raws li 79 feem pua ​​ntawm koj qhov kev xav tau phosphorous txhua hnub.

6. Cov txiv ntoo

Almonds yog nplua nuj hauv phosphorous, calcium, vitamin E, protein thiab fiber uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau. Txog 23 almonds muaj 137 mg ntawm phosphorous uas yuav ntsib 14 feem pua ​​ntawm koj txhua hnub kev noj phosphorous.

7. Cov qe

Cov qe yog cov muaj vitamins thiab zaub mov, uas suav nrog phosphorous, protein, vitamin B2 thiab lwm yam khoom noj tseem ceeb. 1 lub qe nruab nrab muaj 84 mg ntawm phosphorous uas yuav ua tau raws li 8 feem pua ​​ntawm koj txhua hnub kev noj phosphorous.

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8. Paj noob hlis noob

Paj noob hlis yog nplua nuj nyob hauv phosphorous thiab vitamin E, uas tiv thaiv lub hlwb ntawm lub cev los ntawm cov dawb radicals. 1 khob ntawm paj noob hlis noob muaj 304 mg ntawm phosphorous uas yuav ua tau raws li 30 feem pua ​​ntawm koj txhua hnub uas xav tau phosphorous. Nqa cov noob hauv koj cov oatmeal lossis hauv koj lub smoothies.

9. Tuna

Tuna ntses yog qhov muaj nplua nuj ntawm phosphorous thiab omega-3 fatty acids uas yog cov zaub mov zoo rau kev noj qab haus huv. Tuna muaj protein ntau, tsis muaj calories ntau thiab 1 tuna cov kaus poom muaj 269 mg ntawm phosphorous uas yuav ua tau li 27 feem pua ​​ntawm koj niaj hnub noj phosphorous.

10. Xim av nplej

Cov nplej xim av yog qhov zoo tshaj plaws ntawm phosphorous, magnesium thiab lwm yam tseem ceeb minerals, uas ua haujlwm zoo rau kev mob plawv. 1 khob xim av mov muaj 185 mg ntawm phosphorous uas yuav ua tau raws li 62 feem pua ​​ntawm koj qhov kev xav tau phosphorous txhua hnub.

11. Tus Menyuam Qaib Mis

Nqaij qaib mis yog ib qho nqaij ntshiv, uas yog qhov zoo ntawm phosphorous thiab protein uas pab hauv tsev cov leeg thiab hauv kev tswj cov nqaij pob txha. Breast lub mis nqaij qaib muaj 196 mg ntawm phosphorous uas yuav ua tau raws li 20 feem pua ​​ntawm koj qhov kev noj phosphorous txhua hnub.

12. Qos Yaj Yig

Qos yaj ywm muaj qhov muaj txiaj ntsig ntawm phosphorous, potassium thiab vitamin C, uas muaj txiaj ntsig zoo rau kev tswj ntshav siab thiab txhim kho kev tiv thaiv. 1 lub qos loj muaj 210 mg ntawm phosphorous uas yuav ntsib 21 feem pua ​​ntawm koj txhua hnub kev noj phosphorous.

13. Cov Mis Nyoos

Mis yog qhov zoo ntawm cov zaub mov zoo li phosphorous, calcium, sodium, thiab potassium. 1 khob mis nyuj muaj 212 mg ntawm phosphorous. Haus mis txhua hnub yuav pab tswj thiab kho koj lub cev nqaij thiab nqaij thiab txo qhov mob nqaij.

Muab cov ntawv no!

Yog tias koj nyiam nyeem cov tshooj no, qhia nws rau koj tus neeg ze.

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Cov Khoom Noj Khoom Noj Muaj Khoom Noj Txhaum Hauv Cov Pob Kws calcium uas tsis yog mis

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