Noj 12 Yam Khoom Noj Muaj Ntau Phosphorus

Zoo Siab

• 1. Nqaij qaib thiab qaib ntxhw
• 2. Cov nqaij npuas
• 3. Cov Nqaij Noj
• 4. Noj nqaij nruab deg
• 5. Mis los
• 6. Paj Hnub thiab Noob Paj
• 7. Ceev
• 8. Txhua hom nplej
• 9. Amaranth thiab Quinoa
• 10. Taum thiab Lentils
• 11. Soob Lwj
• 12. Cov Khoom Noj Nrog Ntxiv Phosphates
• Rau hauv qab Kab

Phosphorous yog cov zaub mov tseem ceeb uas koj lub cev siv los tsim cov pob txha kom zoo, tsim lub zog thiab ua kom lub hlwb tshiab ().

Qhov pom zoo kom noj txhua hnub (RDI) rau cov neeg laus yog 700 mg, tab sis cov neeg laus thiab cov poj niam cev xeeb tub xav tau ntau dua. Tus nqi txhua hnub (DV) tau kwv yees tias yog 1,000 mg, tab sis tsis ntev los no tau kho tshiab rau 1,250 mg los npog cov kev xav tau ntawm cov pab pawg no ().

Phosphorus deficiency yog qhov tsis tshua muaj nyob hauv cov tebchaws tsim, vim cov neeg laus feem ntau noj ntau dua cov kev pom zoo txhua hnub (,).

Thaum phosphorus tau txais txiaj ntsig zoo rau ntau tus neeg, nws tuaj yeem tsim kev puas tsuaj thaum noj ntau dhau. Cov neeg muaj kab mob hauv lub raum tuaj yeem muaj teeb meem tshem nws tawm ntawm lawv cov ntshav thiab yuav tsum tau txwv lawv cov kev noj tshuaj phosphorus ().

Phosphorus pom nyob hauv cov zaub mov feem ntau, tab sis qee cov zaub mov tshwj xeeb tshaj yog cov khoom siv zoo. Cov ntawv sau no muaj 12 yam khoom noj uas tshwj xeeb tshaj plaws hauv phosphorus.

1. Nqaij qaib thiab qaib ntxhw

Ib lub khob (140 grams) ntawm cov nqaij qaib nqaij qaib lossis qaib ntxhw muaj ib puag ncig 300 mg ntawm phosphorus, uas yog ntau dua 40% ntawm qhov kev pom zoo noj txhua hnub (RDI). Nws kuj yog nplua nuj nyob hauv cov protein, B vitamins thiab selenium (6, 7).

Lub teeb qaib nqaij muaj me ntsis ntxiv phosphorus dua li cov nqaij tsaus, tab sis ob qho tib si yog cov khoom siv zoo.

Kev ua noj ua haus tuaj yeem cuam tshuam phosphorus cov ntsiab lus ntawm cov nqaij. Ci ci ua kom muaj cov tshuaj phosphorus feem ntau, thaum lub rhaub kom txog qib qis li 25% ().

Ntsiab lus Nqaij qaib thiab qaib cov txwv yog ob qho zoo tshaj plaws ntawm phosphorus, tshwj xeeb tshaj yog lub teeb nqaij. Ib lub khob (140 grams) muab ntau dua 40% ntawm RDI. Ci ci txuag cov phosphorus ntau dua li npau.

2. Cov nqaij npuas

Feem ntau 3-ooj (85-gram) ntawm cov nqaij npuas siav muaj 25-32% ntawm RDI rau phosphorus, nyob ntawm kev txiav.

Cov nqaij npuas nqaij npuas muaj tsawg tshaj plaws ntawm phosphorus, thaum nqaij npuas tenderloin muaj feem ntau. Txawm hais tias cov nqaij npuas kib yog qhov zoo, muaj 6% ntawm RDI rau ib daim (9, 10, 11).

Zoo li nrog nqaij qaib, txoj kev ua noj ua haus tuaj yeem cuam tshuam phosphorus cov ntsiab lus ntawm nqaij npuas.

Kev ua noj thaum tshav kub qhuav ua kom muaj li 90% ntawm phosphorus, thaum lub rwj tuaj yeem txo cov phosphorus los ntawm kwv yees li 25% ().

Ntsiab lus Nqaij npuas yog qhov zoo ntawm phosphorus, muaj kwv yees li 200 mg rau peb ooj (85 grams). Kev ua noj ua haus cua sov yog qhov zoo tshaj plaws los khaws cov ntsiab lus phosphorus.

3. Cov Nqaij Noj

Cov nqaij nruab nrog cev, xws li lub hlwb thiab daim siab, yog qhov zoo ntawm phosphorus.

Ib qho muaj 3-ounce (85-gram) kev ua haujlwm ntawm cov yias kib nqaij lub hlwb muaj yuav luag 50% ntawm RDI rau cov neeg laus (12).

Nqaij qaib siab, uas feem ntau siv los ua Fabkis daim ntawv noj mov pâté, muaj 53% ntawm RDI rau peb ooj (85 grams) (13).

Cov nqaij nruab nrog cev kuj yog lwm yam khoom noj muaj txiaj ntsig, xws li cov vitamins A, vitamin B12, hlau thiab cov zaub mov muaj qab hau. Lawv tuaj yeem ua cov qab thiab qab ntxiv rau koj cov khoom noj kom zoo.

Ntsiab lus Cov nqaij nruab nrog cev yog cov khoom noj tsis txaus, thiab muaj ntau ntawm phosphorus thiab lwm yam vitamins thiab minerals. Lub hlwb thiab lub siab ob leeg muaj kwv yees li 50% ntawm RDI rau 3-ounce (85-gram) ua haujlwm.

4. Noj nqaij nruab deg

Ntau hom nqaij nruab deg yog qhov zoo ntawm phosphorus.

Cuttlefish, mollusk ntsig txog squid thiab octopus, yog qhov muaj txiaj ntsig tshaj plaws, muab 70% ntawm RDI rau ib qho 3-ounce (85-gram) ua noj (14).

Lwm cov ntses uas yog qhov zoo ntawm phosphorus suav nrog (rau peb ooj lossis 85 grams) (15, 16, 17, 18, 19, 20, 21, 22, 23, 24):

Ntses	Phus Thas	% RDI
Ntse	451 mg	64%
Sardines	411 mg	59%
Pollock	410 mg	59%
Clams	287 mg	41%
Scallops	284 mg	41%
Salmon	274 mg	39%
Ntses thoob	258 mg	37%
Mackerel	236 mg	34%
Tshuav	238 mg	34%
Crayfish	230 mg	33%

Qee cov zaub mov no, zoo li ntses liab, ntses thuv ntses thiab mackerel, kuj yog qhov zoo ntawm cov anti-inflammatory omega-3 fatty acids uas tuaj yeem tiv thaiv mob qog nqaij hlav, mob plawv thiab lwm yam mob ntev (16, 20, 22,).

Ntsiab lus Ntau ntau cov nqaij nruab deg muaj nplua nuj hauv phosphorus. Cuttlefish muab feem ntau, nrog 493 mg ntawm phosphorus ib qho kev ua haujlwm.

5. Mis los

Nws kwv yees tias 20-30% ntawm phosphorus nyob rau hauv nruab nrab Asmeskas cov zaub mov los ntawm cov khoom noj siv mis xws li cheese, mis, tsev cheese thiab yogurt ().

Tsuas yog ib ooj (28 grams) ntawm Romano cheese muaj 213 mg ntawm phosphorus (30% ntawm RDI), thiab ib khob (245 grams) ntawm cov mis nyuj muaj 35% ntawm RDI (27, 28).

Cov khoom noj siv mis uas muaj roj tsawg thiab tsis rog, zoo li cov kua mis nyeem los yog tsev cheese, muaj cov phosphorus feem ntau, thaum cov khoom noj muaj mis nyuj muaj roj tsawg kawg (29, 30, 31).

Ntsiab lus Cov khoom noj muaj roj tsawg xws li mis nyuj, tsev cheese thiab kua mis nyeem yog qhov zoo ntawm phosphorus, muab tsawg kawg 30% ntawm RDI ib qho.

6. Paj Hnub thiab Noob Paj

Sunflower thiab taub dag cov noob kuj tseem muaj ntau ntawm phosphorus.

Ib ooj (28 gram) ntawm cov paj noob hlis lossis cov noob taub muaj txog 45% ntawm RDI rau phosphorus (32, 33).

Txawm li cas los xij, txog 80% ntawm phosphorus pom nyob rau hauv cov noob yog nyob rau hauv daim ntawv khaws cia hu ua phytic acid, lossis phytate, uas tib neeg tsis tuaj yeem zom (34).

Soaking cov noob kom txog rau thaum lawv tawm tuaj yeem pab zom phytic acid, tso qee qhov ntawm phosphorus rau kev nqus (35).

Taub dag thiab noob paj noob hlis tuaj yeem nyiam ua khoom noj txom ncauj, txau rau cov zaub xam lav, sib xyaw rau hauv cov txiv ntoo los yog siv hauv pesto, thiab yog qhov kev xaiv zoo rau cov neeg uas ua xua rau cov txiv laum huab xeeb los yog txiv ntoo.

Ntsiab lus Cov noob paj noob hlis thiab cov taub dag muaj ntau ntau khaws cia hauv phosphorus hu ua phytic acid, uas tib neeg tsis tuaj yeem zom tau. Kev cog cov noob tuaj yeem pab ua kom muaj phosphorus rau kev nqus.

7. Ceev

Cov txiv ntoo feem ntau yog qhov zoo ntawm phosphorus, tab sis Brazil txiv ntoo rau sab saum toj. Tsuas yog 1/2-khob (67 grams) ntawm Brazil cov txiv ntoo muab ntau dua 2/3 ntawm RDI rau cov neeg laus (36).

Lwm cov txiv ntoo ntxiv muaj tsawg kawg 40% ntawm RDI rau ib 1/2-khob (60-70 grams) suav nrog txiv ntseej, txiv ntseej, ntoo txiv ntoo thiab txiv ntoo (37, 38, 39, 40).

Lawv tseem yog cov peev txheej zoo ntawm tsob ntoo-based protein, antioxidants thiab minerals. Noj lawv tsis tu ncua yog txuas nrog lub plawv zoo dua ().

Zoo li cov noob, feem ntau ntawm phosphorus hauv noob txiv yog khaws cia raws li phytic acid, uas tsis yog zom los ntawm tib neeg. Soaking yuav pab tau, txawm hais tias tsis tag nrho cov kev tshawb fawb pom zoo ().

Ntsiab lus Muaj ntau cov txiv ntseej, thiab tshwj xeeb tshaj yog cov txiv ntseej Brazil, yog qhov zoo ntawm phosphorus, uas muaj tsawg kawg 40% ntawm RDI rau 1/2-khob (67-gram) ua haujlwm.

8. Txhua hom nplej

Ntau cov nplej muaj cov phosphorus, suav nrog cov nplej, oats thiab mov.

Cov noob nplej tseem muaj phosphorus tshaj plaws (291 mg lossis 194 grams rau ib lub khob siav), tom qab ntawd oats (180 mg lossis 234 grams rau lub khob siav) thiab mov (162 mg lossis 194 grams rau lub khob siav) (43, 44, 45).

Feem ntau ntawm phosphorus nyob rau hauv cov nplej muaj nyob hauv txheej txheej sab nrauv, hu ua aleurone, thiab txheej sab hauv, hu ua kab mob ().

Cov khaubncaws sab nraud povtseg no tau muab tshem tawm thaum cov nplej tau rov ua kom huv, uas yog vim li cas cov hmoov nplej tag nrho yog qhov zoo ntawm phosphorus thiab vim li cas cov nplej ua kom zoo tsis yog (47, 48).

Txawm li cas los xij, zoo li cov noob, feem ntau ntawm phosphorus hauv cov hmoov nplej tag nrho yog khaws cia li phytic acid, uas nyuaj rau lub cev zom thiab nqus tawm.

Kev nqus dej, cog tawm los yog zom cov khoom nplej muaj peev xwm zom cov phytic acid thiab ua kom muaj phosphorus ntau ntxiv kom nqus tau ((49,,)).

Ntsiab lus Cov nplej ib yam li nplej, oats thiab txhuv muaj phosphorus ntau. Cov nqus, txhuv lossis zom cov noob taum tuaj yeem ua kom nws muaj peev xwm nqus tau.

9. Amaranth thiab Quinoa

Thaum amaranth thiab quinoa feem ntau hu ua "nplej," lawv yog cov noob me me thiab suav tias yog pseudocereals.

Ib lub khob (246 grams) ntawm cov amaranth siav muaj 52% ntawm qhov tau nqos ib hnub ntawm phosphorus rau cov neeg laus thiab tib lub ntim ntawm quinoa muaj 40% ntawm RDI (52, 53).

Ob qho ntawm cov khoom noj no tseem muaj cov khoom muaj fiber ntau, cov zaub mov thiab protein ntau, thiab yog ib txwm muaj gluten-dawb (,).

Zoo li lwm cov noob, soaking, plhws thiab fermenting tuaj yeem nce phosphorus muaj ().

Ntsiab lus Cov nplej thaum ub zoo li amaranth thiab quinoa yog cov muaj txiaj ntsig zoo thiab yog qhov zoo ntawm phosphorus. Ib lub khob siav (246 grams) muaj tsawg kawg yog 40% ntawm kev pom zoo noj txhua hnub.

10. Taum thiab Lentils

Taum thiab lentils tseem muaj phosphorus ntau, thiab kev noj zaub mov kom tsis tu ncua yog cuam tshuam nrog kev txo qis ntawm ntau cov kab mob ntev, suav nrog mob cancer (,).

Tsuas yog ib lub khob (198 grams) ntawm cov roj pleev cov kaus poom muaj 51% ntawm kev pom zoo noj txhua hnub thiab ntau dua 15 gram ntawm cov roj (59).

Cov taum pauv tseem muaj phosphorus, tshwj xeeb yog Great Northern, chickpeas, navy thiab pinto taum, uas txhua yam tsawg kawg yog 250 mg rau ib khob (164 txog 182 grams) (60, 61, 62, 63).

Zoo ib yam li lwm tsob ntoo tsob ntoo ntawm phosphorus, muaj ntau ntawm cov ntxhia tuaj yeem raug nce los ntawm soaking, txau thiab fermenting lub taum (,, 65).

Ntsiab lus Taum thiab lentils, tshwj xeeb tshaj yog thaum ua kom ntub, txhawm los yog zom, yog cov nplua nuj ntawm phosphorus, uas muaj tsawg kawg yog 250 mg rau ib khob (ze li 160-200 grams).

11. Soob Lwj

Soy tuaj yeem txaus siab nyob rau hauv ntau yam qauv, qee yam siab dua hauv phosphorus dua li lwm tus.

Cov txiv laum huab xeeb muaj cov phosphorus feem ntau, thaum edamame, daim ntawv tsis paub qab hau ntawm kua, muaj 60% tsawg dua (66, 67).

Cov taum pauv tau tuaj yeem khaws cov khoom noj rau caij, taum thiab nyiam noj vim cov khoom noj txom ncauj uas muaj ntau tshaj 100% ntawm RDI rau ib 2/3 khob (172 grams) (68).

Fermented soy khoom, zoo li tempeh thiab natto, kuj yog qhov zoo, muab 212 mg thiab 146 mg rau 3-ooj (85-grams) pabcuam, feem (69, 70).

Feem ntau lwm cov kua taum pauv, zoo li taum paj thiab kua mis, tsis yog qhov zoo ntawm phosphorus, uas muaj tsawg dua 20% ntawm RDI rau ib qho (71, 72).

Ntsiab lus Cov kua taum thiab kua zaub uas muaj kua muaj cawv yog qhov zoo ntawm phosphorus, muab tau 100% kev pom zoo kom noj txhua hnub rau ib pluag noj.

12. Cov Khoom Noj Nrog Ntxiv Phosphates

Thaum phosphorus yog ib txwm muaj nyob hauv ntau cov zaub mov, qee cov zaub mov ua tiav tseem muaj ntau los ntawm cov khoom ntxiv.

Phosphate additives muaj ze li ntawm 100% tshuaj tau, thiab tuaj yeem pab nyob txhua qhov ntawm 300 txog 1,000 mg ntawm ntxiv phosphorus ib hnub ().

Kev noj tshuaj phosphorus ntau dhau lawm tau cuam tshuam rau pob txha pob txha thiab muaj kev pheej hmoo ntawm kev tuag, yog li nws yog ib qho tseem ceeb uas yuav tsum tsis txhob haus ntau tshaj qhov kev nkag siab (,).

Cov zaub mov thiab dej haus uas feem ntau muaj phosphates ntxiv muaj:

1. Nqaij nqaij: Nqaij nyuj, nqaij yaj, nqaij npuas thiab nqaij qaib muaj feem ntau yog marinated los yog txhaj nrog phosphate ntxiv rau cov nqaij kom mos thiab muaj kua (76,,).
2. Kaub Haus: Cola dej haus feem ntau muaj cov phosphoric acid, ib qho hluavtaws los ntawm phosphorus ().
3. Cov khoom ci: Cov qhob noom biscuits, pancake sib tov, ci qhob cij thiab lwm yam khoom ci tuaj yeem muaj cov ntsev phosphate ntxiv ua cov tshuaj tua kab mob (,).
4. Vas nthiv zaub mov: Raws li ib txoj kev tshawb nrhiav ntawm 15 qhov tseem ceeb ntawm Asmeskas cov khoom noj khoom haus ceev ceev, ntau dua 80% ntawm cov ntawv qhia zaub mov muaj ntxiv phosphates ().
5. Cov zaub mov yooj yim: Phosphates feem ntau tau ntxiv rau cov zaub mov yooj yim xws li cov nqaij qaib khov kom pab lawv ua kom nrawm dua thiab txhim kho lub neej txee (, 83).

Qhia seb cov zaub mov npaj thiab ua tiav lossis dej haus muaj phosphorus, saib cov khoom sib xyaw nrog lo lus “ntsev” nyob rau hauv.

Ntsiab lus Cov zaub mov tseem ceeb thiab dej haus muaj feem ntau muaj phosphate ntxiv rau kev ua kom zoo dua qub thiab ua kom lub neej txee ntev dua. Lawv tuaj yeem muab phosphorus ntau rau koj cov zaub mov noj.

Rau hauv qab Kab

Phosphorus yog qhov tseem ceeb rau lub cev kom mob pob txha thiab ntau lub cev ua haujlwm.

Nws tuaj yeem pom nyob hauv ntau cov khoom noj, tab sis tshwj xeeb tshaj yog cov tsiaj protein ntau, cov khoom noj siv mis, txiv ntoo thiab noob, cov nplej thiab legumes.

Ntau cov zaub mov tiav kuj tseem muaj phosphorus los ntawm phosphate ntxiv rau siv los ua kom lub neej ntev txee lossis txhim kho qhov saj lossis kev ntxhib los mos.

Artificial phosphates thiab tsiaj cov phosphorus yog qhov tso tau ntau tshaj plaws, thaum cov ntoo cog hauv av tuaj yeem muab tsau, txhaws lossis fermented kom ntau ntawm cov tshuaj phosphorus.

Thaum phosphorus yog qhov zoo thaum noj rau hauv kev tiv thaiv, kev tau txais ntau dhau los ntawm cov khoom siv cuav kuj yuav tsis zoo rau koj kev noj qab haus huv. Cov neeg muaj lub raum yuav tsum tau txwv lawv kev noj haus.

Kev nkag siab txog cov khoom noj twg ntau tshaj plaws hauv phosphorus tuaj yeem pab koj tswj hwm kom tau raws li qhov xav tau.