Zakudya XNUMX zapamwamba za mafupa olimba

Zakudya XNUMX zapamwamba za mafupa olimba

1. Sardini

Tamborilor akunena kuti kudya 85 magalamu a sardines kumapatsa thupi 417 mg ya phosphorous, kuwonjezera pa ubwino wina wa thanzi. Sardines ali ndi calcium yambiri ndi vitamini D, mchere wina wothandizira mafupa, kuphatikizapo vitamini B12, womwe ndi wofunikira ku ubongo, maselo ndi thanzi la mitsempha.

2. Mbeu za dzungu

Tamborillo akuti 30 magalamu a mbewu za dzungu ali ndi 332 mg ya phosphorous pamodzi ndi mapuloteni a masamba, mafuta, fiber ndi magnesiamu wambiri.

3. Nkhuku
Chikho chimodzi cha nkhuku yodulidwa chili ndi 304 mg phosphorous, pamodzi ndi mapuloteni apamwamba komanso mafuta odzaza.

4. Turkey

Tamborillo akuti kapu imodzi yokhala ndi turkey yodulidwa imapereka 298 mg ya phosphorous, komanso phindu lopeza zomanga thupi zowonda.

5. Salmoni

85 g iliyonse ya salimoni imakhala ndi 214 mg ya phosphorous. Tamborillo akuti salimoni ndi mphamvu yopatsa thanzi yambiri chifukwa imakhala ndi zakudya zovuta kupeza m'modzi, kuphatikiza vitamini D ndi mafuta athanzi a omega-3, kuphatikiza zinthu zotsutsana ndi zotupa za salimoni. Koma Tamburillo amalimbikitsa kusankha nsomba ya salimoni yomwe ili ndi mercury yochepa.

6. Yogati

Tamborillo akuti magalamu 156 a yogati ali ndi 212 mg ya phosphorous, mapuloteni ndi calcium.

7. mazira

Mutha kupeza 191 mg wa phosphorous mukamadya mazira awiri, omwe ndi pafupifupi 30% ya pafupifupi phosphorous yomwe ikulimbikitsidwa tsiku lililonse. Mazira amakhalanso gwero lolemera la mapuloteni ndipo amadzaza ndi zakudya zina kuphatikizapo mavitamini A, D, E ndi K, biotin, iron, selenium, folic acid ndi choline. Tamborillo amalangiza kudya mazira a dzira, "chifukwa ali ndi phosphorous kwambiri."