ʻO ka Phosphorus he mineral nui ka mea e pono aiʻoe e loaʻa mai nā meaʻai āu eʻai ai. ʻO ka hapa nui o nā phosphorus i loko o kou kino e waihoʻia i loko o kou mau iwi a loaʻa nā mea liʻiliʻi i kou mau niho, DNA, a me nā membrane o loko o kou kino.
Pono pono nā'ōpona no ka nui o nā hopena biochimique e hana ai, e like me ka hoʻololiʻana i nā meaʻai āu eʻai ai i ka ikehu. He mea nui no ka kaohiʻana o kaʻiʻo maʻamau, ke kuhiʻana i ke kīpona, a me ka hana hana pūkiko maikaʻi, a me ka mea kōkua i ke kūkuluʻana i nā iwi ikaika.
Ua hoʻoholo nā National Academies of Sciences, Engineering, and Medicine, Health and Medicine Division (DRI) i nā meaʻai meaʻai (DRI) no nā phosphorus. Kūkuluʻia ia ma ka pono o ka meaʻai i kēlā me kēia lā no ka mea olakino olakino a keʻano likeʻoleʻo ia i ka makahiki.
Nānā Kūmole
1 i 3 mau makahiki: 460 milligrams i ka lā
4 i 8 mau makahiki: 500 milligrams i ka lā
9 a 18 mau makahiki: 1,250 milligrams i ka lā
Nā makahiki 19+: 700 milligrams i kēlā me kēia lā
Nā wāhine hānai a me nā wāhine hānai: 700 milligrams i ka lā
ʻO nā kumu kaiʻeono o ka'ōkuro e komo pū i nā meaʻai he nui i loko o nā meaola e like me kaʻiʻo, nā nati, nāʻanoʻano, nā lemu a me nā hua laʻau, a ma kahi liʻiliʻi loa, i nā huaʻai a me nā huaʻai. Loaʻa i nā huapalapala ka huapalapala , akā i loko o kahiʻano paʻakikī i ke kino eʻeli.
No ka loaʻaʻana o nā phosphorus ma nāʻanoʻai he nui,ʻaʻole hiki ke hōʻinoʻia ka phosphorus ma lalo o nāʻano maʻamau. Eia nō naʻe, hiki ke kauʻia nā haʻawina koko liʻiliʻi me ka hoʻohanaʻana i nā lāʻau lapaʻau, nā kāpili kalapona konomiumona, aiʻole kekahi mau meaʻokoʻa.
Inā he pilikia kēia, ponoʻoe e kamaʻilio me kāu mea mālama ola. Hiki i ke kīpopoʻole ke kumu o ka nele i kaʻai, ka anemia, kaʻehaʻeha a me ka nāwaliwali a hiki ke alakaʻi i ka osteoporosis.
He mea nuiʻole kaʻinoʻinoʻana o nā'ōpena paʻakikī, akāʻo nā kānaka i loaʻa i ka maʻi'ekena paʻakikī koʻikoʻi paha i nā pilikia nui me ka hoʻonāwai konipona e hiki ke hoʻonui i nā phosphorus ma ko lākou koko.
Nā kumuhana:
Ke Kulanui'Āinaʻo Universtiy Linus Pauling. "Phosphorus." Hoʻohou Hou Iune 2014. http://lpi.oregonstate.edu/mic/minerals/phosphorus.
Nā National Academy of Sciences, Engineering, a Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.