Zvepamusoro XNUMX zvekudya zvemapfupa akasimba

Zvepamusoro XNUMX zvekudya zvemapfupa akasimba

1. Sardines

Tamborilor inotaura kuti kudya 85 gramu ye sardines inopa muviri 417 mg yephosphorous, kuwedzera kune mamwe mabhenefiti ehutano. Sardines yakapfuma mu calcium uye vhitamini D, imwe pfupa-inotsigira chikafu, kunze kwevhitamini B12, iyo yakakosha kuhuropi, sero uye hutano hwetsinga.

2. Mbeu dzenhanga

Tamborillo anoti magiramu makumi matatu emhodzi yenhanga ane 30 mg yephosphorous pamwe nemuriwo weprotein, mafuta, faibha uye yakawanda yakawanda yemagnesium.

3. Huku
Imwe kapu yehuku yakachekwa ine 304 mg phosphorous, pamwe neprotein yemhando yepamusoro uye mafuta akazara.

4. Turkey

Tamborillo anoti kapu imwe chete yedikidiki inopihwa 298 mg yephosphorous, pamwe nerubatsiro rwekuwana maonda mapuroteni.

5. Salmon

Imwe neimwe 85 g yesalmon ine 214 mg yephosphorous. Tamborillo anoti salmon isimba rekuita zvinhu zvakawanda zvinovaka muviri nekuti ine zvakaoma-ku-kuwana zvinovaka muviri mune imwe, kusanganisira vhitamini D uye ane hutano omega-3 mafuta, pamwe nesaumoni's anti-inflammatory properties. Asi Tamburillo anokurudzira kusarudza salmon ine mercury shoma.

6. Yogati

Tamborillo anoti 156 magiramu eyogati ane 212 mg yephosphorous, protein uye calcium.

7. mazai

Iwe unogona kuwana 191 mg yephosphorous kana uchidya mazai maviri, ayo angangoita makumi matatu muzana yeavhareji inokurudzirwa zuva nezuva phosphorous. Mazai anewo mapuroteni akapfuma uye anotakurwa nezvimwe zvinovaka muviri zvinosanganisira mavhitaminzi A, D, E uye K, biotin, iron, selenium, folic acid uye choline. Tamborillo anorayira kudya mazai evha, "nokuti ane phosphorus yakawanda."