Phosphorous ndi mchere waukulu umene mukufunikira kupeza kuchokera ku zakudya zomwe mumadya. Ambiri mwa phosphorous m'thupi lanu amasungidwa m'mapfupa anu ndi kuchuluka kwa mankhwala anu, DNA, komanso mu maselo omwe ali m'kati mwa thupi lanu.
Phosphorous ndizofunika kuti zamoyo zambiri zichitike, monga kusintha zakudya zomwe mumadya. Ndikofunikanso kuti thupi likhale lopwetekedwa bwino, mitsempha yothandizira mitsempha, ndi ntchito ya impso yathanzi, kuphatikizapo kumathandiza kumanga mafupa amphamvu.
National Academy of Sciences, Engineering, and Medicine, Health and Medicine Division yatsimikiza kuti phosphorous (DRI) yowonjezera zakudya (DRI). Zimachokera ku zosowa za tsiku ndi tsiku za munthu wathanzi ndipo zimasiyana ndi zaka.
Zolemba Zowonjezera Zakudya
Zaka 1 mpaka 3: mamiligalamu 460 pa tsiku
Zaka 4 mpaka 8: 500 milligrams pa tsiku
Zaka 9 mpaka 18: 1,250 milligrams pa tsiku
19+ zaka: 700 milligrams pa tsiku
Azimayi oyembekezera ndi akuyamwitsa: ma milligrams 700 patsiku
Phosphorous zakudya zimaphatikizapo zakudya zomwe zimakhala ndi mapuloteni monga nyama, mtedza, mbewu, nyemba ndi zakudya za mkaka, komanso pang'ono, zipatso ndi ndiwo zamasamba. Mbewu zonse zimakhala ndi phosphorous, koma ziri mu mawonekedwe omwe ndi ovuta kuti thupi limbe.
Popeza phosphorus imapezeka mu zakudya zambiri, kusowa kwa phosphorous sikumakhala kovuta. Komabe, maseŵera a m'magazi amatha kupezeka pogwiritsa ntchito mankhwala ena, calcium carbonate, kapena antacids.
Ngati izi zikudetsa nkhaŵa, muyenera kulankhula ndi wothandizira zaumoyo wanu. Kulephera kwa phosphorus kungayambitse kusowa kwa njala, kuchepa kwa magazi m'thupi, kupweteka kwa minofu ndi kufooka ndipo kungayambitse matenda odwala matenda a m'mimba.
Phosphorous poizoni ndizosowa, koma anthu omwe ali ndi matenda aakulu a impso kapena mavuto akuluakulu a calcium angapangitse phosphorous m'magazi awo.
Zotsatira:
Oregon State Universitytiy Linus Pauling Institute Micronutrient Information Center. "Phosphorous." Idasinthidwa June 2014. http://lpi.oregonstate.edu/mic/minerals/phosphorus.
National Academy of Sciences, Engineering, ndi Medicine, Health and Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.