I-Phosphorus iyinhlangano yamaminerali amakhulu okudingayo ukuthi uthole kuwo ukudla okudlayo. Iningi le-phosphorus emzimbeni wakho ligcinwa emathanjeni akho kanye namanani amancane atholakala kumazinyo akho, i-DNA, nasezinkalweni zamangqamuzana kuwo wonke umzimba wakho.
I-Phosphorus iyadingeka ekuphenduleni okuningi kwezinto eziphilayo, njengokuguqulwa kokudla oyidlayo. Kubuye kubalulekile ekusikeleni kwemisipha evamile, ukuqhutshwa kwesisindo, nokusebenza kwezinso ezinempilo, kanye nokusiza ukwakha amathambo aqinile.
I-National Academy of Sciences, Engineering, kanye neMedicine, Health and Medicine Division inqume ukuthi i-phosphorus isetshenziselwa ukudla (DRI). Isekelwe ezidleni zansuku zonke zokudla okunomsoco womuntu onempilo enempilo futhi ehlukile ngobudala.
Izindleko zokudluliswa kwezidakamizwa
Iminyaka eyi-1 kuya kwemi- 3: ama- milligram angu-460 ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili: ama-milligram angu-500 ngosuku
Iminyaka engu-9 kuya kwengu-18: 1,250 milligrams ngosuku
Iminyaka engu-19+: ama-milligram angu-700 ngosuku
Abesifazane abakhulelwe nabancelisayo: ama-milligram angu-700 ngosuku
Imithombo yokudla ye-phosphorus ihlanganisa ukudla okuphezulu kwamaprotheni anjengenyama, amantongomane, imbewu, izitshalo kanye nemikhiqizo yobisi, futhi kancane kancane, ezenzweni nemifino. Amabele onke nawo aqukethe i-phosphorus, kodwa ifomu elilukhuni lomzimba ukugaya.
Njengoba i-phosphorus itholakala ekudleni okuningi, ukuntuleka kwe-phosphorus akukhona ngaphansi kwezimo ezivamile. Kodwa-ke, amazinga aphansi egazi angenzeka ngokusetshenziswa kwemithi ethile, izithako ze-calcium carbonate, noma ezinye izidakamizwa.
Uma lokhu kukukhathazeka, kufanele ukhulume nomhlinzeki wakho wezempilo. Ukuntuleka kwe-phosphorus kungabangela ukulahlekelwa isifiso sokudla, i-anemia, ubuhlungu besisu kanye nobuthakathaka futhi kungaholela ekutheni i-osteoporosis ivele.
Ubuhlungu be-Phosphorus buyinto engavamile, kodwa abantu abanesifo esinzima sezinso noma izinkinga ezinkulu nge-calcium umthethonqubo bangathuthukisa amazinga aphezulu e-phosphorus egazini labo.
Imithombo:
I-Oregon State Universtiy I-Linus Pauling Institute I-Micronutrient Information Centre. "Phosphorus." Kubuyekezwe ngoJuni 2014. http://lpi.oregonstate.edu/mic/minerals/phosphorus.
I-National Academy of Sciences, Engineering, kanye neMithi, i-Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.