Halkee bay vegan ka heli kartaa fosfooraska?

Fosfooraska ayaa ku lug leh samaynta lafaha iyo ilkaha, waxay ka qayb qaadataa shaqada caafimaadka leh ee kelyaha. Waxa kale oo ay ka caawisaa ilaalinta dheelitirka biyaha iyo electrolytes ee jirka. Baahida curiyahani way ka duwan tahay qof ilaa qof, iyadoo ku xidhan xaaladda caafimaad.

Qiyaastii 1% jidhka bini'aadamka waxa uu ka kooban yahay fosfooraska, qofka weynina waxa uu u baahan yahay ku dhawaad ​​700 mg oo curiyahan ah maalin kasta. Waxaan ku siinaynaa inaad barato ilaha dhirta ee fosfooraska, kuwaas oo si gaar ah lagama maarmaan u ah vegans.

Halkan, vegans waxaa lagula talinayaa noocyo kala duwan oo hadhuudh ah oo la dubay oo jidhka siiya ma aha oo kaliya fosfooraska, laakiin sidoo kale leh fiber iyo nafaqooyin kale.

Marka lagu daro borotiinka, subagga lawska ayaa sidoo kale hodan ku ah fosfooraska. Waxaa lagu talinayaa in la cuno saliid organic ah oo leh ugu yaraan farsamaynta, oo aan ku salaysnayn digirta lawska duban.

Dalag aad loo jecel yahay oo lagu qanco, waxay kuu oggolaaneysaa inaad illowdo dareenka gaajada muddo dheer, iyadoo la siinayo "qayb" wanaagsan oo fosfooraska ah.

Vitamin C, antioxidants iyo, dabcan, fosfooraska. Brokoli waxay jebisaa dhammaan diiwaannada qiimaha nafaqada ee khudaarta kale. Khubaro badan ayaa kugula taliya in la cuno brokoli ceeriin halkii la kariyey.

Kuwan iniinaha aadka u badan, marka ay bilaabeen inay qolofsadaan, waa wax aan macquul ahayn in la joojiyo! Waxay aad hodan ugu yihiin fosfooraska.

Lawska ka sokow, digir badan iyo laws ayaa sidoo kale ku jira fosfooraska. Almonds, nuts Brazil, cashews ayaa ah qaar ka mid ah ilaha curiyahan kiimikaad.

Ka kooban fosfooraska hal galaas alaabooyin kala duwan:

Soybeans – 435 mg Lentils – 377 mg Mash – 297 mg Chickpeas – 291 mg Digir cad – 214 mg digir cagaaran – 191 mg 

50 g: Lawska - 179 mg Buckwheat - 160 mg Pistachios - 190 mg Brazil nuts - 300 mg iniinaha gabbaldayaha - 500 mg

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