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Phosphorous o se taua minerale ma le lona lua sili ona tele minerale maua i le tino o le tagata. O lenei minerale fesoasoani i le fausiaina malosi ponaivi ma nifo ma liua meaai i le malosi e ala i le faia o se sao taua i le tausia o lou metabolism tamoʻe.
O totoga taua o le tino, o le faiʻai, fatu, fatugaʻo ma le ate, e faʻamoemoe uma lava i le phosphorous e tausi lelei ai le tino. O lenei minerale faia foi taua vaega i le fausaga skeletal ma fesoasoani i le faʻapaleniina o le hormones masani.
Phosphorous o se taua minerale e aofia ai le 0.5 pasene i le pepe pepe ma tusa 1 pasene o se tagata matua tino. E faigofie lava ona mitiia le Phosphorous ile tootoo laititi, aemaise lava faʻatusatusa i isi minerals.
O le le lava i le phosphorous o le a taʻitaʻi atu ai i ponaivi vaivai, osteoporosis, suiga i le manaʻo, tiga maso, nifo pala, popole, mamafa leiloa poʻo maua ma isi tuputupu aʻe ma atinaʻe faafitauli.
Faʻamalosia lou faʻaaogaina o le phosphorous e ala i le faʻaofiaina o nei meaʻai e 13 o loʻo mauʻoa i le phosphore.
1. Soybeans
Soybeans o se lelei mafuaʻaga o polotini ma phosphorous. 1 ipu soybeans o loʻo iai le 1309 mg o le phosphorous o le a faʻafetaui lau 131 pasene o lau phosphorous faʻaaogaina i aso uma. Soybeans o loʻo iai foʻi isi minerals pei ole kopa, manganese, zinc, calcium, ma isi.
2. Flax Fatu
Flax fatu e mauoa i omega-3 gaʻo gaʻo ma phosphorous. O le 1 sipuni o fatu flax o loʻo iai le 65.8 mg o le phosphorous o le a faʻafetaui le 7 pasene o lou manaʻoga o le phosphorous i aso uma. E mafai ona e faʻaopopo ni fualaʻau i au mea lamolemole poʻo le faʻaopopo i lau salati e faʻatele ai lou faʻaaogaina o le phosphorous.
3. Lentil
Lentil pei o papaʻe papaʻe ma mung pi o loʻo maualuga i le phosphorous ma le protein. O le 1 ipu lentil o loʻo iai le 866 mg o le phosphorous o le a faʻafetaui i le 87 pasene o lau meaʻai i aso uma. E iai foʻi le alava, folate ma le potassium e faʻaalu ai i le Lentil le soifua maloloina lelei.
4. Ooti
Oats o se meaʻai e sili ona fiafia i ai i le taeao, ona o loʻo iai le phosphorous ma le fiber e fesoasoani i le puipuia o le manava faʻatulafono ma faʻatonutonu le toto i le faʻamautuina o le suka i le toto. 1 ipu oati o loʻo i ai le 816 mg o le phosphorous o le a faʻafetaui i le 82 pasene o lau meaʻai o loʻo fai i aso uma.
5. pinto pi
Pinto beans o loʻo mauoa i le phosphorous ma polyphenols e fesoasoani e faʻatelegese le tuputupu aʻe. 1 ipu o pinto pi o loʻo iai le 793 mg o le phosphorous o le a faʻafetaiaʻia le 79 pasene o lau mea manaʻomia i aso uma.
6. Almonds
Almonds e mauoa i le phosphorous, calcium, vitamini E, polotini ma alava e taua tele mo le paʻu ma lauulu soifua maloloina. E tusa ma le 23 sekati almonds aofia ai 137 mg o phosphorous o le a faʻafetaiaʻi le 14 pasene o au meaʻai o loʻo fai i aso uma.
7. fuamoa
O fuamoa e tumu i vitamini ma minerals, e aofia ai le phosphorous, protein, vitamini B2 ma isi mea taua o loʻo totoe. Ole 1 fuamoa feololo e iai le 84 mg ole phosphorous e maua ai le 8 pasene o lau meaʻai o loʻo fai i aso uma.
8. Fatu Sunflower
O fatu o le sunflower e mauoa i le phosphorous ma le vitamini E, e puipuia ai sela o le tino mai saoloto radicals. 1 ipu o sunflower fatu o loʻo iai le 304 mg o le phosphorous o le a faʻamalieina le 30 pasene o lou manaʻoga o le phosphorous i aso uma. Faʻaaofia ia fatu i lau oatmeal poʻo au lamolemole.
9. Tuna
Tuna iʻa o se tamaoaiga mafuaʻaga o phosporous ma omega-3 fatty acids o se sili lelei meaai mo le soifua maloloina soifua maloloina. Tuna e maualuga i protein, maualalo kalori ma le 1 tuʻufuga tuna o loʻo iai le 269 mg o le phosphorous o le a faʻafetaui le 27 pasene o lau phosphorous faʻaaogaina i aso uma.
10. Nisi enaena
Brown araisa o se sili sili lelei punaoa o phosphorous, magnesium ma isi taua minerale, e aoga tele mo le soifua maloloina soifua maloloina. 1 ipu araisa enaena o loʻo iai le 185 mg o le phosphorous o le a faʻamalieina le 62 pasene o lou manaʻoga o le phosphorous i aso uma.
11. Fatafata Fafine
O le fatafata moa o le aano o manufasi, o se lelei mafuaʻaga o phosphorous ma porotini e fesoasoani i le fausiaina maso ma i le tausiga o auivi auivi. ½ moa susu o loʻo i ai le 196 mg o le phosphorous o le a faʻafetaiaʻi le 20 pasene o au meaʻai o le phosphorous i aso uma.
12. Pateta
O pateta o se oa tele o le phosphorous, potassium ma le vitamini C, e aoga tele mo le faʻatonutonuina o le toto ma faʻamalosia ai le puipuiga. O le tele tele o pateta o loʻo iai le 210 mg o le phosphorous o le a faʻafetaiaʻia le 21 pasene o lau phosphorous faʻaaogaina i aso uma.
13. Susu mata
Susu o se sili lelei faʻavae o taua taua minerale pei o phosphorous, kalisiu, sodium, ma potasiuma. O le 1 ipu susu mata e iai le 212 mg o le phosphorous. O le inu susu i aso uma o le a fesoasoani e faʻatumauina ma lipea sela o lou tino ma sela ma faʻaititia ai le tiga o maso.
Faasoa atu lenei tala!
Afai e te fiafia e faitau i lenei tusitusiga, faʻasoa ia ma au vavalalata.
Maualuga Meaʻai Mauoa I Kalisiuma E Le Milusu
