I-vegan ingayifumana phi i-phosphorus?

I-Phosphorus ibandakanyeka ekubunjweni kwamathambo namazinyo, igalelo ekusebenzeni kakuhle kwezintso. Kwakhona kunceda ukugcina ukulingana kwamanzi kunye ne-electrolytes emzimbeni. Isidingo sale elementi siyahluka kumntu nomntu, kuxhomekeke kwimeko yempilo.

Phantse i-1% yomzimba womntu iqukethe i-phosphorus, kwaye umntu omdala udinga malunga ne-700 mg yale element mihla le. Sikunikeza ukuba uqhelane nemithombo yezityalo ye-phosphorus, eyimfuneko kakhulu kwizilwanyana.

Apha, ii-vegans zicetyiswa ngeentlobo ezahlukeneyo zeenkozo ezibhakiweyo ezibonelela umzimba kungekuphela nje nge-phosphorus, kodwa kunye nefiber kunye nezinye izondlo.

Kanye kunye neprotheni, ibhotela ye-peanut nayo ityebile kwi-phosphorus. Kuyacetyiswa ukuba utye ioyile ye-organic kunye nobuncinci bokucutshungulwa, hayi ngokusekelwe kwiimbotyi zamandongomane ezigcadiweyo.

I-cereal ethandwa kakhulu kwaye eyanelisayo, iya kukuvumela ukuba ulibale malunga nokuziva ulambile ixesha elide, ngelixa ubonelela "isahlulo" esihle se-phosphorus.

I-Vitamin C, i-antioxidants kwaye, ngokuqinisekileyo, i-phosphorus. I-Brokholi yophula zonke iirekhodi zexabiso lesondlo phakathi kweminye imifuno. Iingcali ezininzi zicebisa ukutya i-broccoli eluhlaza kunokuba ibilisiwe.

Kwaezo mbewu zithe zaqala ukukhatshulwa, akunakwenzeka ukuba ziyeke! Zizityebi kakhulu kwi-phosphorus.

Ukongeza kumandongomane, iimbotyi ezininzi kunye namantongomane nazo zinephosphorus. Iialmondi, amandongomane aseBrazil, iicashews zezinye zezinto ezifumaneka kulo mchiza.

Umxholo wePhosphorus kwiglasi enye iimveliso ezahlukeneyo:

Iimbotyi zesoya – 435 mg iiLentils – 377 mg Mash – 297 mg Chickpeas – 291 mg Iimbotyi ezimhlophe – 214 mg iiertyisi eziluhlaza – 191 mg 

Kwi-50 g: Amandongomane – 179 mg Buckwheat – 160 mg Pistachios – 190 mg Brazil nuts – 300 mg imbewu kajongilanga – 500 mg

Shiya iMpendulo