Phosphorus inonyanya kushandiswa kubva kune zvokudya zvaunodya. Zvose zvephosphorus mumuviri wako zvakachengetwa mumapfupa ako uye zviduku zvishoma zvinowanikwa mumeno ako, DNA, uye muchitokisi chemuviri mukati memuviri wako.
Phosphorus inofanirwa kwehupenyu hwehupenyu huzhinji hunofanirwa kuitika, sekushandura kudya iwe unodya mune simba. Izvo zvinokoshawo kuti hutachiona husekwe, hutano hwehutano, uye hutano hwepfungwa, pamwe chete inobatsira kuvaka masimba akasimba.
Sangano reNational Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division rakatarisa kudya kwekudya inonzi intakes (DRI) ye phosphorus. Inobva pane zvinodikanwa zvezuva nezuva zvehutano hwehuwandu hwehupenyu hwehutano uye hunopesana nezera.
Dietary Reference Intakes
1 kusvika kumakore matatu: 460 milligrams pazuva
4 kusvika kumakore 8: 500 milligrams pazuva
Makore 9 kusvika ku18: 1,250 milligrams pazuva
19+ makore: 700 milligrams pazuva
Vakadzi vane pamuviri uye vanoyamwisa: 700 milligrams pazuva
Phosphorus yezvokudya inosanganisira zvokudya zvinowedzerawo muprotheni zvakadai senyama, nutswe, mbeu, marumusi nemichero yekurairi, uye zvishoma, muzvibereko nemiriwo. Izvo zviyo zvose zvine phosphorus, asi zviri mune chimiro chakaoma kuti muviri upfe.
Sezvo phosphorus inowanikwa mune zvakawanda zvekudya, kuperesika kwephosphorus hakuiti pasi pemamiriro ezvinhu chaiwo. Zvisinei, ropa rezasi rinogona kuitika nekushandiswa kwemamwe mishonga, calcium carbonate supplements, kana mamwe antacids.
Kana izvi zvakakonzera, unofanira kutaura nemutarisiri wako wehutano. Kushayikwa kwephosphorus kunogona kukonzera kurasikirwa kwechido, chirwere chemahyamu, kurwadziwa kwemisimba uye kushaya simba uye kunogona kutungamirira kune osteoporosis.
Phosphorus toxicity inowanzonzi, asi vanhu vane chirwere chakakomba zvepfungwa kana matambudziko makuru ane calcium gwaro rinogona kukura zvakanyanya phosphorus muropa ravo.
Sources:
Oregon State Universtiy Linus Pauling Institute Micronutrient Information Center. "Phosphorus." Yakapedzwa muna June 2014. http://lpi.oregonstate.edu/mic/minerals/phosphorus.
The National Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.