ʻO nā meaʻai he 12 kiʻekiʻe i kiʻekiʻe i ka phosphorous

Anter

• 1. Moa a me Tureke
• 2. ʻO ka puaʻa
• 3. Nā ʻAi Hui
• 4. Meaʻai kai
• 5. Hale waiū
• 6. Nā Lā Sunflower a me nā ʻomaʻu
• 7. Nut
• 8. Nā hua palaoa holoʻokoʻa
• 9. Amaranth lāua ʻo Quinoa
• 10. Nā pīni a me nā palaoa
• 11. ʻoypala
• 12. Nā Meaʻai Me nā Phosphates i hoʻohui ʻia
• Ka Laina Lalo

ʻO ka phosphorous kahi mineral nui a kou kino e hoʻohana ai e kūkulu i nā iwi olakino, hana i ka ikehu a hana i nā hunaola hou ().

ʻO ka mea i koi ʻia i kēlā me kēia lā (RDI) no nā mākua he 700 mg, akā ʻoi aku ka nui o nā ʻōpio ulu a me nā wahine hāpai. ʻO ka waiwai o kēlā me kēia lā (DV) i koho ʻia he 1,000 mg, akā ua hōʻano hou ʻia i 1,250 mg e uhi i nā pono o kēia mau pūʻulu ().

He kakaikahi ka nele o ka phosphorus ma nā ʻāina kūkulu, no ka mea, ʻo ka hapanui o nā mākua e ʻai i nā mea i ʻoi aku i nā mea i ʻōlelo ʻia i kēlā me kēia lā (,).

ʻOiai he mea maikaʻi ka phosphore no ka hapanui o ka poʻe, hiki ke hōʻeha ke hoʻopau ʻia i ka nui. Hiki i nā poʻe me nā maʻi puʻupaʻa ke pilikia i ka lawe ʻana iā ia mai ko lākou koko a pono paha e kaupalena i kā lākou lawe ʻana i ka phosphor ().

Loaʻa ka phosphor i ka hapa nui o nā meaʻai, akā ʻo kekahi mau meaʻai ke kumu waiwai maikaʻi. Papa inoa kēia ʻatikala i nā meaʻai he 12 i kiʻekiʻe loa i ka phosphorus.

1. Moa a me Tureke

Hoʻokahi kīʻaha (140 gram) o ka moa i hoʻomoʻa ʻia a i ʻole nā ​​kuhukū e loaʻa ana ma kahi o 300 mg o ka phosphore, ʻoi aku ma mua o 40% o ka mea i koi ʻia i kēlā me kēia lā (RDI). He waiwai pū kekahi i loko o ka protein, B wikamina a me selenium (6, 7).

ʻOi aku ka ʻiʻo moa māmā i ka nui o nā phosphorus ma mua o ka ʻeleʻele, akā he kumu maikaʻi lāua ʻelua.

Hiki i nā hana kuke ke hoʻopili i ka ʻikepili phosphoror o kaʻiʻo. Mālama ka ʻōpala i ka nui o ka phosphore, ʻoiai ka paila e hoʻēmi ana i nā pae ma kahi o 25% ().

Hōʻuluʻulu Manaʻo ʻO ka moa a me ka kuhukū kahi kumu maikaʻi loa o ka phosphor, ʻo ia hoʻi ka ʻiʻo māmā. Hāʻawi kahi kīʻaha (140 gram) ma mua o 40% o ka RDI. Mālama ʻo Roasting i nā mea ʻoi aku o ka phosphorus ma mua o ka paila.

2. ʻO ka puaʻa

Aia kahi mahele 3-auneke (85-gram) maʻamau o ka puaʻa i kuke ʻia i loko o 25-32% o ka RDI no ka phosphore, ma muli o ke ʻoki.

Loaʻa i ka chops puaʻa ka hapa liʻiliʻi o ka phospor, ʻoiai ʻo ka tenderloin puaʻa ka mea nui. ʻOiai he bacon kahi kumu maikaʻi, loaʻa nā 6% o ka RDI no kēlā me kēia ʻāpana (9, 10, 11).

E like me ka moa, hiki i ke kuke kuke ke hoʻopili i ka ʻike phosphorous o ka puaʻa.

Mālama ka kuke hoʻomehana wela i ka 90% o ka phosphore, ʻoiai ka paila e hiki ai ke hōʻemi i nā pae phosphor e 25% ().

Hōʻuluʻulu Manaʻo ʻO Pork kahi kumu maikaʻi o ka phosphore, e loaʻa ana ma kahi o 200 mg i ʻekolu auneke (85 gram). ʻO ke kuke wela maloʻo ke ala ʻoi loa e mālama ai i ka ʻike phosphor.

3. Nā ʻAi Hui

ʻO nā ʻiʻo ʻokena, e like me ka lolo a me ke ake, nā kumu waiwai maikaʻi loa o ka phosphorous hiki ke komo ʻia.

Hoʻokahi ounce (85-gram) lawelawe i ka lolo pan-fried cow i loko o aneane 50% o ka RDI no nā mākua (12).

ʻO ka akepaʻa moa, kahi e hoʻohana pinepine ʻia e hana i ka pākī delicacy Palani, loaʻa 53% o ka RDI no ʻekolu auneke (85 gram) (13).

Nui ka waiwai o nā ʻono i loko o nā meaola pono ʻē aʻe, e like me ka wikamina A, ka wikamina B12, ka hao a me nā mineral. Hiki iā lākou ke hana i kahi mea ʻono a momona hoʻi i kāu papaʻai.

Hōʻuluʻulu Manaʻo ʻO nā ʻiʻo a kahi mea momona-momona, a piha i ka nui o ka phosphore a me nā huaora a me nā minelala ʻē aʻe. Loaʻa ka lolo a me ke ake i 50% o ka RDI no 3-auneke (85-gram) e lawelawe ana.

4. Meaʻai kai

Nui nā ʻano iʻa o ke kai i nā kumu waiwai maikaʻi o ka phosphore.

ʻO Cuttlefish, kahi mollusk e pili ana i ka heʻe a me ka heʻe, ke kumu waiwai loa, e hāʻawi ana i 70% o ka RDI i hoʻokahi 3-auneke (85-gram) i kuke ʻia i ka lawelawe ʻana (14).

ʻO nā iʻa ʻē aʻe nā kumuwaiwai maikaʻi o ka phosphorus e komo pū (no ʻekolu auneke a i ʻole 85 gram) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Iʻa	Pākuʻi	% RDI
Carp	451 mg	64%
Sardinia	411 mg	59%
Pollock	410 mg	59%
Pāleʻa	287 mg	41%
Kāleka	284 mg	41%
Salemona	274 mg	39%
ʻO ka pōpoki	258 mg	37%
Mackerel	236 mg	34%
Pāpaʻi	238 mg	34%
Crayfish	230 mg	33%

ʻO kekahi o kēia mau meaʻai, e like me ka salemona, sardine a me ka mackerel, kahi waiwai maikaʻi o ka anti-inflammatory omega-3 fatty acid i pale aku i ka maʻi ʻaʻai, nā maʻi puʻuwai a me nā maʻi maʻi ʻē aʻe (16, 20, 22,).

Hōʻuluʻulu Manaʻo Nui nā ʻano iʻa like ʻole o ka iʻa i ka phosphorous. Hāʻawi ka Cuttlefish i ka mea nui, me 493 mg o ka phosphor i kēlā me kēia lawelawe.

5. Hale waiū

Ua manaʻo ʻia ʻo 20-30% o ka phosphorus ma ka awelika o ka papaʻai ʻAmelika mai nā huahana waiū e like me ka tī, ka waiū, ka tī liʻiliʻi a me ka yogurt ().

Hoʻokahi wale nō auneke (28 gram) o ka waiū Romano i loaʻa he 213 mg o ka phosphore (30% o ka RDI), a ʻo hoʻokahi kīʻaha (245 gram) o ka waiū skim i loaʻa iā 35% o ka RDI (27, 28).

ʻO nā huahana waiū momona momona a momona ʻole hoʻi, e like me ka yogurt a me ka tī uʻi, loaʻa ka nui o ka phosphorū, ʻoiai nā huahana waiū momona momona piha i loaʻa ka liʻiliʻi (29, 30, 31).

Hōʻuluʻulu Manaʻo ʻO nā huahana waiū momona momona e like me ka waiū, ka tī a me ka yogurt kahi waiwai maikaʻi loa o ka phosphore, e hāʻawi ana ma kahi o 30% o ka RDI no kēlā me kēia lawelawe.

6. Nā Lā Sunflower a me nā ʻomaʻu

ʻO nā hua pua Sunflower a me nā paukena kekahi i ka nui o ka phosphore.

Hoʻokahi auneke (28 gram) o ka pua pua lū a me nā ʻumeke i hoʻouluulu ʻia ma kahi o 45% o ka RDI no ka phosphorus (32, 33).

Eia nō naʻe, a hiki i 80% o ka phosphore i loaʻa i nā ʻanoʻano i loko o kahi ʻano i mālama ʻia i kapa ʻia ʻo ka acid acid, a i ʻole ka phytate, i hiki ʻole i nā kānaka ke ʻeli (34).

ʻO nā hua palū a hiki i ko lākou ulu ʻana ke kōkua i ka wāwahi ʻana i ka acid acid, e hoʻokuʻu ana i kekahi o nā phosphorus no ka lawe ʻana (35).

Hiki ke leʻaleʻa i ka ʻumeke a me nā ʻano pua sunflower ma ke ʻano he meaʻai māmā, kāpīpī ʻia i nā saladi, a kāwili ʻia i loko o nā momi nut a i hoʻohana ʻia paha i ka pesto, a he koho maikaʻi loa ia no ka poʻe e maʻi āpau i ka peanuts a i ʻole nā ​​kumu lāʻau.

Hōʻuluʻulu Manaʻo ʻO nā hua pua Sunflower a me ka paukena ka nui o ka waihona waihoʻoluʻu o phosphorous i kapa ʻia he acid acid, hiki ʻole i nā kānaka ke ʻeli. Hiki i ke kupu ʻana o nā hua ke kōkua i ka loaʻa ʻana o ka phosphor i ka lawe ʻia.

7. Nut

ʻO ka hapa nui o nā nati nā kumuwaiwai maikaʻi o ka phosphore, akā ʻo nā hua nut Brazil ka papa inoa. Hāʻawi wale kahi 1/2-cup (67 gram) o nā nati Brazil ma mua o 2/3 o ka RDI no nā mākua (36).

ʻO nā hua ʻē aʻe e loaʻa ana ma kahi o 40% o ka RDI no 1/2-kīʻaha (60-70 mau huna) me nā cashews, ʻalemona, nā hua paina a me nā pistachios (37, 38, 39, 40).

ʻO lākou kekahi kumu waiwai nui o ka protein-based protein, antioxidants a me nā minelala. Hoʻopili ʻia ka ʻai ʻana me lākou me ke olakino puʻuwai maikaʻi ().

E like me nā ʻanoʻano, mālama ʻia ka hapa nui o ka phosphorus i nā nati e like me ka acidic acid, ʻaʻole hiki ke ʻai ʻia e nā kānaka. Hiki ke kōkua i ka pulu ʻana, ʻoiai ʻaʻole ʻae nā noiʻi āpau ().

Hōʻuluʻulu Manaʻo Nui nā nati, a ʻo nā nati hoʻi ʻo Brazil, nā kumuwaiwai maikaʻi o ka phosphore, e loaʻa ana ma kahi o 40% o ka RDI no 1/2-cup (67-gram) lawelawe.

8. Nā hua palaoa holoʻokoʻa

Nui nā kīʻaha piha i ka phosphor, me ka palaoa, nā ʻoka a me ka laiki.

Loaʻa ka palaoa i ka nui o ka phosphore (291 mg a i ʻole 194 gram i kēlā me kēia kīʻaha i kuke ʻia), a ukali ʻia e nā ʻoka (180 mg a i ʻole 234 gram no kēlā me kēia kīʻaha kuke) a me ka laiki (162 mg a i ʻole 194 gram no kēlā me kēia kīʻaha kuke) (43, 44, 45).

ʻO ka hapa nui o ka phosphor i nā hua āpau i loaʻa i ka papa waho o ka endosperm, i ʻike ʻia ʻo aleurone, a me ka papa o loko, i kapa ʻia ʻo germ ().

Lawe ʻia kēia mau papa ke hoʻomaʻemaʻe ʻia nā hua, ʻo ia ke kumu e lilo ai nā kīʻaha piha i nā kumu maikaʻi o ka phosphor a no ke aha i hoʻomaʻemaʻe ʻole ʻia ai nā hua (47, 48).

Eia nō naʻe, e like me nā ʻanoʻano, mālama ʻia ka hapa nui o ka phosphorus i nā hua āpau ma ke ʻano he acid acid, a paʻakikī hoʻi i ke kino e ʻānai a komo.

Hiki i ka pulu ʻana, kupu ʻana a i ʻole fermenting i nā palaoa ke wāwahi i kekahi o nā waikawa phytic a loaʻa i ka nui o ka phosphore no ka omo (, 49,,).

Hōʻuluʻulu Manaʻo ʻO nā hua āpau e like me ka palaoa, nā ʻoka a me ka laiki i loko o ka nui o ka phosphorus. ʻO ka pulu ʻana, kupu ʻana a i ʻole fermenting i nā hua e hiki ke loaʻa hou ia no ka omo.

9. Amaranth lāua ʻo Quinoa

ʻOiai ʻo amaranth a me ka quinoa e kapa pinepine ʻia ai he "grains," he mau hua liʻiliʻi lākou a manaʻo ʻia he pseudocereals.

Hoʻokahi kīʻaha (246 gram) o ka amaranth i kuke ʻia i loko o 52% o ka loaʻa o ka phosphore i kēlā me kēia lā no nā mākua a ʻo ka nui o nā quinoa moʻa i loaʻa he 40% o ka RDI (52, 53).

ʻO kēia mau meaʻai ʻelua kahi kumu maikaʻi o ka puluniu, nā minelala a me nā protein, a ʻaʻohe gluten-free (,).

E like me nā ʻanoʻano ʻē aʻe, hiki i ka pulu ʻana, kupu ʻana a me ka fermenting ke hoʻonui i ka loaʻa ʻana o ka phosphor ().

Hōʻuluʻulu Manaʻo ʻO nā hua o ke au kahiko e like me ka amaranth a me ka quinoa ka mea momona a maikaʻi nā kumuwaiwai. Hoʻokahi kīʻaha kuke (246 gram) i loaʻa ma kahi o 40% o ka paipai o kēlā me kēia lā.

10. Nā pīni a me nā palaoa

Loaʻa i nā pīni a me nā lihi i nā nui he nui o ka phosphore, a ʻo ka ʻai ʻana iā lākou e pili pū me ka haʻahaʻa o nā maʻi maʻi, me ka maʻi ʻaʻai (,).

Hoʻokahi wale nō kīʻaha (198 gram) o nā līlū i hoʻolapalapa ʻia i loaʻa he 51% o ka mea i koi ʻia i kēlā me kēia lā a ma luna o 15 gram o ka fiber (59).

He momona nō hoʻi nā pīni i ka phosphorus, ʻo ka ʻĀkau Nui, nā pīpī, nā pūʻali koa a me nā piʻa pinto, nona nā mea āpau ma kahi o 250 mg i kēlā me kēia kīʻaha (164 a 182 gram) (60, 61, 62, 63).

E like me nā kumuwaiwai kanu ʻē aʻe o ka phosphorus, hiki ke hoʻonui ʻia ka loaʻa ʻana o ka minela e ke kuʻu ʻana, a me ka ulu ʻana a me ka hoʻoulu ʻana i nā pī (,, 65).

Hōʻuluʻulu Manaʻo ʻO nā pīni a me nā līlū, ʻoiai ke pulu, ulu a hū paha, nā kumuwaiwai waiwai o ka phosphorous, i loaʻa ma kahi o 250 mg i kēlā me kēia kīʻaha (ma kahi o 160-200 mau gram).

11. ʻoypala

Hiki ke ʻoluʻolu i ka soyy i nā ʻano like ʻole, ʻoi aku ke kiʻekiʻe ma ka phosphorus ma mua o nā mea ʻē aʻe.

Loaʻa i nā soybeans mākua ka nui o ka phosphore, ʻoiai ʻo edamame, ke ʻano makua ʻole o ka soy, loaʻa iā 60% ka liʻiliʻi (66, 67).

Hiki ke hoʻowalewale ʻia ka ʻohana soybeans makua, kālua ʻia a ʻoluʻolu hoʻi me he mea ʻono crunchy momona e hāʻawi ana ma kahi o 100% o ka RDI no 2/3 kīʻaha (172 gram) (68).

ʻO nā huahana soy fermented, e like me tempeh a me natto, he waiwai maikaʻi kekahi, e hāʻawi ana i 212 mg a me 146 mg no 3-auneke (85-gram) e lawelawe ana, (69, 70).

ʻO ka hapanui o nā huahana soy i hoʻomākaukau ʻia, e like me ka tofu a me ka waiū soy, ʻaʻole ia he kumu waiwai maikaʻi o ka phosphorus, nona ka waihona ma lalo o 20% o ka RDI no kēlā me kēia lawelawe (71, 72).

Hōʻuluʻulu Manaʻo ʻO nā soybeans āpau a me nā huahana soy fermented nā kumu waiwai maikaʻi o ka phosphorus, e hāʻawi ana i 100% o ka mea i koi ʻia i kēlā me kēia lā no kēlā me kēia lawelawe.

12. Nā Meaʻai Me nā Phosphates i hoʻohui ʻia

ʻOiai kū maoli ka phosphor i nā meaʻai he nui, ʻo kekahi o nā meaʻai i hana ʻia kekahi i loko o nā mea nui mai nā mea hoʻohui.

ʻAneʻane 100% hiki ke hoʻopili ʻia nā mea hoʻohui phosphate, a hiki ke hāʻawi i nā wahi āpau mai 300 a i ka 1,000 mg o nā phosphore hou aʻe i kēlā me kēia lā ().

Pili ka lawe nui ʻana o ka phosphore i ka nalo ʻana o ka iwi a hoʻonui i ka makaʻu o ka make, no laila he mea nui ʻaʻole e ʻai i nā mea i ʻoi aku ma mua o nā mea i manaʻo ʻia (,).

Nā meaʻai a me nā mea inu i hana pinepine ʻia me nā phosphates i hoʻohui ʻia:

1. Nā ʻiʻo i hana ʻia: ʻO ka pīpī, ke keiki hipa, ka puaʻa a me nā huahana moa i marino pinepine ʻia a injected ʻia paha me nā mea hoʻohui phosphate e mālama i ka ʻiʻo a me ka momona (76,,).
2. Nā inu Cola: Aia i loko o nā mea inu Cola ka waikawa phosphoric, kahi kumu synthetic o phosphorus ().
3. Nā mea i hoʻomoʻa ʻia: Biscuits, pancake mixes, toaster pastries a me nā mea i hoʻomoʻa ʻia hiki ke loaʻa nā mea hoʻohui phosphate ma ke ʻano he mea hū (,).
4. Mea 'ai wikiwiki: Wahi a kekahi noiʻi no 15 mau kaulahao ʻai wikiwiki ʻAmelika, ma luna o 80% o nā papa kuhikuhi o ka papa kuhikuhi i komo nā phosphates ().
5. Nā meaʻai kūpono: Hoʻohui pinepine ʻia ʻo Phosphates i nā meaʻai kūpono e like me nā moa moa paʻahau e kōkua iā lākou e kuke wikiwiki a hoʻomaikaʻi i ke ola papa (, 83).

E haʻi inā hoʻomākaukau a hoʻomākaukau ʻia nā meaʻai a mea inu paha i loko o ka phosphorus, e nānā no nā mea hoʻohui me ka huaʻōlelo "phosphate" i loko o lākou.

Hōʻuluʻulu Manaʻo ʻO nā meaʻai a me nā mea inu i hana pinepine ʻia i loko nā mea hoʻohui phosphate e hoʻonui ai i ka maikaʻi a hoʻonui i ka ola papa. Hiki iā lākou ke hāʻawi i ka nui o ka phosphore i kāu papaʻai.

Ka Laina Lalo

ʻO ka phosphoror kahi mea pono nui e pono ai no ka olakino iwi a me nā hana ʻē aʻe o ke kino.

Hiki ke loaʻa i nā meaʻai he nui, akā kiʻekiʻe loa i nā protein o nā holoholona, ​​nā huahana waiū, nā nati a me nā ʻanoʻano, nā kīʻaha piha a me nā legume.

Nui nā meaʻai i hana ʻia i loko o ka phosphoros mai nā mea hoʻohui phosphate i hoʻohana ʻia e hoʻolōʻihi i ke ola a hoʻonui i ka ʻono a me ke ʻano.

ʻO nā phosphates hana a me nā kumu holoholona o ka phosphorus ka mea i hiki ke hoʻopili ʻia, ʻoiai hiki ke pulu, ulu a hoʻoheheʻe ʻia paha nā kumu mea kanu i hoʻoulu ʻia e hoʻonui i ka nui o ka phosphor i hiki ke lawe ʻia.

ʻOiai maikaʻi ka phosphor i ka wā e hoʻopau ʻia i ka hoʻohaʻahaʻa, ʻo ka loaʻa ʻana i nā mea he nui mai nā mea hoʻohui ʻino e maikaʻi ʻole paha no kou olakino. Pono nā poʻe me nā maʻi puʻupaʻa e kaohi i kā lākou lawe ʻana.

Ma ka hoʻomaopopo ʻana i nā meaʻai e kiʻekiʻe loa i ka phosphore hiki ke kōkua iā ʻoe e hoʻokele i kāu lawe ʻana e pono ai.