Ukudla okuyi-XNUMX okuphezulu kwamathambo aqinile

Ukudla okuyi-XNUMX okuphezulu kwamathambo aqinile

1. Isardadi

U-Tamborilor uthi ukudla amagremu angu-85 we-sardine kunikeza umzimba we-417 mg we-phosphorus, ngaphezu kwezinye izinzuzo zezempilo. Amasardine anothe nge-calcium ne-vitamin D, esinye isakhi esisekela amathambo, ngaphezu kukavithamini B12, obalulekile ebuchosheni, emangqamuzaneni nasezinzwa.

2. Imbewu yethanga

I-Tamborillo ithi amagremu angu-30 embewu yethanga aqukethe i-332 mg ye-phosphorus kanye namaprotheni emifino, amafutha, i-fiber kanye namanani abalulekile e-magnesium.

3. Inkukhu
Inkomishi eyodwa yenkukhu egayiwe iqukethe u-304 mg we-phosphorus, kanye namaprotheni ekhwalithi ephezulu namafutha agcwele.

4. I-Turkey

U-Tamborillo uthi inkomishi eyodwa yokuphakelwa kwe-turkey edayiwe ihlinzeka ngo-298 mg we-phosphorus, kanye nenzuzo yokuthola amaprotheni amancane.

5. Isamoni

I-85 g ngayinye ye-salmon iqukethe u-214 mg we-phosphorus. U-Tamborillo uthi i-salmon iwumthombo wamandla wokwenza izinto eziningi ezinomsoco ngoba iqukethe imisoco okunzima ukuyithola endaweni eyodwa, okuhlanganisa uvithamini D namafutha e-omega-3 enempilo, kanye nezakhiwo ze-salmon zokuqeda ukuvuvukala. Kodwa uTamburillo utusa ukukhetha i-salmon ene-mercury encane.

6. I-yogurt

I-Tamborillo ithi amagremu angu-156 e-yogurt aqukethe i-212 mg ye-phosphorus, amaprotheni ne-calcium.

7. amaqanda

Ungathola u-191 mg we-phosphorus lapho udla amaqanda amabili, cishe u-30% wesilinganiso esinconywayo sansuku zonke se-phosphorus. Amaqanda nawo angumthombo ocebile wamaprotheni futhi alayishwe nezinye izakhamzimba ezihlanganisa amavithamini A, D, E no-K, i-biotin, insimbi, i-selenium, i-folic acid ne-choline. U-Tamborillo weluleka ngokudla izikhupha zamaqanda, "ngoba aqukethe i-phosphorous kakhulu."