Ukutya okungama-20 okuBalaseleyo kwabantu abaneZifo zeZintso

Umxholo

• Ukutya kunye nesifo sezintso
• 1. Ikholifulawa
• 2. Iiblueberries
• 3. Iibhasi zolwandle
• 4. Iidiliya ezibomvu
• 5. Abamhlophe beqanda
• 6.Igalikhi
• 7. I-Buckwheat
• 8. Ioli yomnquma
• 9. IBulgur
• 10. Ikhaphetshu
• 11. Inkukhu engenalusu
• 12. Iipelepele
• 13. Itswele
• 14. Arugula
• 15. Amandongomane eMacadamia
• 16. Umsila
• 17. Iitheniphu
• 18. Iinanazi
• Indlela yokusika iinanapple
• 19. Cranberries
• 20. Amakhowa eShiitake
• Umgca wezantsi

Isifo sezintso yingxaki eqhelekileyo echaphazela malunga ne-10% yabemi behlabathi (1).

Izintso zincinci kodwa zinamandla amalungu afana neembotyi enza imisebenzi emininzi ebalulekileyo.

Banoxanduva lokucoca iimveliso zenkunkuma, ukukhupha iihormoni ezilawula uxinzelelo lwegazi, ukulinganisa ulwelo emzimbeni, ukuvelisa umchamo, kunye neminye imisebenzi emininzi ebalulekileyo (2).

Kukho iindlela ngeendlela apho la malungu abalulekileyo anokonakala.

Isifo seswekile kunye noxinzelelo lwegazi zezona zinto zixhaphakileyo emngciphekweni wesifo sezintso. Nangona kunjalo, ukutyeba kakhulu, ukutshaya, ufuzo, isini, kunye nobudala nako kunokunyusa umngcipheko ().

Iswekile yegazi engalawulwayo kunye noxinzelelo oluphezulu lwegazi kubangela ukonakala kwimithambo yegazi kwizintso, ukunciphisa amandla abo okusebenza ngokukuko ().

Xa izintso zingasebenzi kakuhle, inkunkuma iyanda egazini, kubandakanya inkunkuma evela kukutya ().

Ke ngoko, kunyanzelekile ukuba abantu abanesifo sezintso balandele ukutya okukhethekileyo.

Ukutya kunye nesifo sezintso

Ukuthintelwa kukutya kuyahluka ngokuxhomekeke kwinqanaba lokonzakala kwezintso.

Umzekelo, abantu abakwizigaba zokuqala zesifo sezintso banezithintelo ezahlukeneyo kunaleyo yokusilela kwezintso, ekwabizwa ngokuba sisifo sezintso sokugqibela (ESRD) (,).

Ukuba unesifo sezintso, umboneleli wakho wezempilo uya kugqiba ukutya okungcono kwiimfuno zakho.

Kubantu abaninzi abanesifo sezintso esihambele phambili, kubalulekile ukuba balandele ukutya okunezintso okunceda ukunciphisa inani lenkunkuma egazini.

Oku kutya kuhlala kubhekiswa kuko njengokutya kwezintso.

Inceda ukukhulisa ukusebenza kwezintso ngelixa kuthintela ukonakala okungaphezulu ().

Ngelixa ukuthintelwa kukutya kungafani, kucetyiswa ukuba bonke abantu abanesifo sezintso bathintele oku kulandelayo:

• Isodium. Isodium ifumaneka kukutya okuninzi kunye neyona nto iphambili kwityuwa yetafile. Izintso ezonakalisiweyo azikwazi ukucoca i-sodium engaphezulu, ebangela ukuba amanqanaba egazi aphakame. Ihlala icetyiswa ukunciphisa i-sodium ibe ngaphantsi kwe-2,000 mg ngosuku (,).
• Potassium. I-Potassium idlala indima ebalulekileyo emzimbeni, kodwa abo banesifo sezintso kufuneka banciphise i-potassium ukunqanda amanqanaba aphezulu egazi. Ihlala icetyiswa ukunciphisa i-potassium ibe ngaphantsi kwama-2,000 mg ngosuku (, 12).
• Iphosphorus. Izintso ezonakalisiweyo azikwazi ukususa i-phosphorus engaphezulu, imaminerali kukutya okuninzi. Amanqanaba aphezulu anokubangela umonakalo emzimbeni, ke ukutya i-phosphorus kuthintelwe kungaphantsi kwe-800-1,000 mg ngosuku ngemini kwizigulana ezininzi (13,).

Iprotein sesinye isondlo abantu abanesifo sezintso abanokufuna ukusikhawulela, njengoko izintso ezonakeleyo zingenako ukucoca iimveliso zenkunkuma ezivela kwiprotein metabolism.

Nangona kunjalo, abo banesifo sokugqibela sezintso abafumana i-dialysis, unyango olucoca kunye nokucoca igazi, baneemfuno ezinkulu zeprotein (,).

Umntu ngamnye onesifo sezintso wahlukile, yiyo loo nto kubalulekile ukuba uthethe nomboneleli wakho wezempilo malunga neemfuno zakho zokutya.

Ngethamsanqa, uninzi lwezinto ezinencasa kunye nezisempilweni ziphantsi kwi-phosphorus, potassium, kunye nesodium.

Nazi izinto ezingama-20 zokutya okungcono kubantu abanesifo sezintso.

1. Ikholifulawa

Icauliflower sisityalo esinomsoco esingumthombo olungileyo wezinongo ezininzi, kubandakanya ivithamin C, ivithamin K, kunye nevithamini B folate.

Ikwanayo ne-anti-inflammatory compounds efana ne-indoles kwaye ingumthombo ogqwesileyo we-fiber ().

Ngaphezulu, icauliflower ecoliweyo inokusetyenziswa endaweni yeetapile kwisitya esezantsi se potassium.

Ikomityi enye (124 gram) yekholifulawa ephekiweyo iqulethe ():

• isodiyam: 19 mg
• potassium: 176 mg
• ifosforasi: 40 mg

2. Iiblueberries

Iiblueberries zipakishwe zizakhamzimba kwaye yenye yezona ndawo zilungileyo zokulwa ne-antioxidants onokuyitya ().

Ngokukodwa, la maqunube amnandi anee-antioxidants ezibizwa ngokuba zii-anthocyanins, ezinokuthi zikhusele isifo sentliziyo, umhlaza othile, ukwehla kwengqondo, kunye neswekile (20).

Benza ukongeza okumnandi kukutya okunesibindi sezintso, njengoko ziphantsi kwi-sodium, i-phosphorus, kunye ne-potassium.

Ikomityi enye (148 gram) yeeblueberries ezintsha ziqulathe ():

• isodiyam: 1.5 mg
• potassium: 114 mg
• ifosforasi: 18 mg

3. Iibhasi zolwandle

I-bass yaselwandle yiprotein esemgangathweni ophezulu enamafutha asempilweni amangalisayo abizwa ngokuba yi-omega-3s.

I-Omega-3s inceda ukunciphisa ukudumba kwaye inokunceda ukunciphisa umngcipheko wokuhla kwengqondo, uxinzelelo kunye noxinzelelo (,,).

Ngelixa zonke iintlanzi ziphezulu kwi-phosphorus, i-bass yolwandle inexabiso eliphantsi kunezinye iintlanzi zaselwandle.

Nangona kunjalo, kubalulekile ukusebenzisa iziqwengana ezincinci ukugcina amanqanaba akho e-phosphorus ejonge.

Ii-ounces ezintathu (i-85 g) yeebhasi zaselwandle eziphekiweyo ziqulathe ():

• isodiyam: 74 mg
• potassium: 279 mg
• ifosforasi: 211 mg

4. Iidiliya ezibomvu

Iidiliya ezibomvu azimnandi nje kuphela kodwa zikwahambisa itoni yesondlo kwiphakheji encinci.

Ziphezulu ku-vitamin C kwaye zinee-antioxidants ezibizwa ngokuba zii-flavonoids, eziye zaboniswa ukunciphisa ukudumba ().

Ukongeza, iidiliya ezibomvu ziphezulu kwi-resveratrol, uhlobo lwe-flavonoid eboniswe ukuba iluncedo kwimpilo yentliziyo kwaye ikhusela kwisifo seswekile kunye nokwehla kwengqondo (,).

Ezi ziqhamo zimnandi zinobubele kwizintso, ikomityi yesiqingatha (75 gram) equlathe ():

• isodiyam: 1.5 mg
• potassium: I-144 mg
• ifosforasi: 15 mg

5. Abamhlophe beqanda

Nangona izikhupha zamaqanda zinesondlo kakhulu, zinezixa eziphezulu ze-phosphorus, ezenza abamhlophe beqanda bakhethe ngcono abantu abalandela ukutya kwezintso.

Amaqanda amhlophe abonelela ngomgangatho ophezulu, umthombo ofanelekileyo wezintso weprotheni.

Kwaye, lukhetho oluhle kakhulu kubantu abafumana unyango lwe-dialysis, abaneemfuno zeprotheyini eziphezulu kodwa abafuna ukunciphisa i-phosphorus.

Amaqanda amhlophe amabini amakhulu (66 gram) aqukethe ():

• isodiyam: 110 mg
• potassium: Umgubo oyi-108 mg
• ifosforasi: 10 mg

6.Igalikhi

Abantu abaneengxaki zezintso bayacetyiswa ukuba banciphise inani le-sodium ekudleni kwabo, kubandakanywa ityuwa eyongeziweyo.

Iigalikhi zibonelela ngendlela enencasa ngetyuwa, ukongeza incasa kwizitya ngelixa unikezela ngezibonelelo zesondlo.

Ngumthombo olungileyo wemanganizi, ivithamin C, kunye novithamini B6 kwaye inezinto ezinesalfure eneempawu ezichasayo.

Ii-clove ezintathu (9 gram) zegalikhi ziqulathe ():

• isodiyam: 1.5 mg
• potassium: 36 mg
• ifosforasi: 14 mg

7. I-Buckwheat

Uninzi lweenkozo ezigcweleyo zihlala ziphakamileyo kwi-phosphorus, kodwa i-buckwheat yinto esempilweni.

I-Buckwheat isondlo kakhulu, inika inani elifanelekileyo le-B iivithamini, i-magnesium, isinyithi kunye nefiber.

Ikwayi-grey-free-free, eyenza i-buckwheat ibe lukhetho olufanelekileyo kubantu abanesifo se-celiac okanye ukunganyamezelani kwe-gluten.

Ikomityi enesiqingatha (i-84 iigrem) zebuckwheat ephekiweyo iqulethe ():

• isodiyam: 3.5 mg
• potassium: 74 mg
• ifosforasi: 59 mg

8. Ioli yomnquma

I-oyile ye-Olive ngumthombo osempilweni wamafutha kunye ne-phosphorus-free, iyenza ukuba ibe lukhetho olukhulu kubantu abanesifo sezintso.

Rhoqo, abantu abanesifo sezintso esihambele phambili banengxaki yokugcina ubunzima, besenza ukutya okunempilo, okunekhalori eziphezulu njengeoyile yomnquma ebalulekileyo.

Uninzi lwamafutha kwioyile yomnquma ngamafutha e-monounsaturated abizwa ngokuba yi-oleic acid, eneempawu zokulwa nokudumba ().

Ngaphezulu, amafutha e-monounsaturated azinzile kumaqondo obushushu aphezulu, enza ioyile yomnquma ukhetho olusempilweni lokupheka.

Enye icephe (13.5 grams) yeoyile ye-olive iqulathe ():

• isodiyam: 0.3 mg
• potassium: 0.1 mg
• ifosforasi: 0 mg

9. IBulgur

IBulgur yimveliso yengqolowa epheleleyo eyenza into eyoyikisayo, enobuchule kwizintso kwezinye izityalo ezigcweleyo kwi-phosphorus kunye ne-potassium.

Le ngqolowa isondlo ngumthombo olungileyo weevithamini ze-B, i-magnesium, i-iron kunye ne-manganese.

Ikwangumthombo ogqwesileyo weprotein esekwe kwizityalo kwaye igcwele ifayibha yokutya, ebalulekileyo kwimpilo yokwetyisa.

Ikomityi yekomityi (91-gram) yokukhonza i-bulgur iqulethe ():

• isodiyam: 4.5 mg
• potassium: 62 mg
• ifosforasi: 36 mg

10. Ikhaphetshu

Ikhaphetshu yeyosapho lwe-cruciferous yemifuno kwaye ilayishwe iivithamini, iiminerali kunye nezixhobo ezinamandla zezityalo.

Ngumthombo omkhulu wevithamini K, ivithamin C, kunye neevithamini ezininzi ze-B.

Ngapha koko, ibonelela ngefayibha engenakunyibilika, uhlobo lwefayibha egcina inkqubo yakho yokwetyisa isempilweni ngokukhuthaza ukunyakaza kwamathumbu rhoqo kunye nokongeza isambuku kwisitulo ().

Kwaye iphantsi kwi-potassium, i-phosphorus, kunye ne-sodium, kunye nekomityi enye (i-70 gram) yeklabishi ekhutshiweyo ():

• isodiyam: 13 mg
• potassium: 119 mg
• ifosforasi: 18 mg

11. Inkukhu engenalusu

Nangona ukutya okuncinci kweeprotein kuyimfuneko kwabanye abantu abanemicimbi yezintso, ukubonelela ngomzimba inani elaneleyo leprotheni ekumgangatho ophezulu kubalulekile kwimpilo.

Isifuba senkukhu esingenalusu sine-phosphorus encinci, i-potassium, kunye nesodiyam kunenkuku esikhumbeni.

Xa uthenga inkukhu, khetha inkukhu esandula ukwenziwa kwaye uphephe inkukhu eyosiweyo esele yenziwe, kuba inesixa esikhulu sesodium kunye nephosphorus.

Ii-ounces ezintathu (i-84 iigrem) zebele yenkukhu engenasikhumba iqulethe ():

• isodiyam: 63 mg
• potassium: 216 mg
• ifosforasi: 192 mg

12. Iipelepele

Iipelepele zeBell ziqulathe isixa esimangalisayo sezakhamzimba kodwa ziphantsi kwi-potassium, ngokungafaniyo neminye imifuno emininzi.

Ezi pepper zibukhali zilayishwe nge-antioxidant enamandla ye-vitamin C.

Ngapha koko, enye ipepile ebomvu ebomvu (i-74 gram) iqulethe i-105% yokutya okucetyiswayo kukavithamini C.

Baye balayishwe i-vitamin A, isondlo esibalulekileyo sokuzivikela komzimba, esihlala sithinteka kubantu abanezifo zezintso (40).

Ipepile enye ebomvu ebomvu (iigram ezingama-74) iqulethe ():

• isodiyam: 3 mg
• potassium: 156 mg
• ifosforasi: 19 mg

13. Itswele

I-anyanisi ibaluleke kakhulu ekuboneleleni nge-sodium-free flavour kwiitya zokutya zokutya.

Ukunciphisa ukutya ityuwa kunokuba ngumceli mngeni, ukwenza ukuba ufumane ezinye iindlela ezinencasa zetyuwa kufuneka.

Ukususa itswele ngegalikhi kunye neoyile yomnquma yongeza incasa kwizitya ngaphandle kokubeka esichengeni impilo yezintso zakho.

Ngaphezu koko, itswele liphezulu kwi-vitamin C, manganese, kunye ne-B kunye ne-prebiotic fibers enceda ukugcina inkqubo yokwetyisa isempilweni ngokondla amathumbu ebacteria ().

I-anyanisi encinci (70 gram) iqulethe ():

• isodiyam: 3 mg
• potassium: 102 mg
• ifosforasi: 20 mg

14. Arugula

Uninzi lwemifuno esempilweni efana nespinatshi kunye ne-kale ziphezulu kwi-potassium kwaye kunzima ukulingana nokutya kwezintso.

Nangona kunjalo, i-arugula luhlaza oxineneyo wezondlo ophantsi kwi-potassium, eyenza ukuba ibe lukhetho olufanelekileyo kwizaladi ezinobubele kwizintso kunye nezitya ezisecaleni.

IArugula ngumthombo olungileyo we vithamin K kunye neeminerals manganese kunye ne calcium, zonke ezi zibalulekile kwimpilo yethambo.

Olu luhlaza lunesondlo oluqulathe iitrate, eziye zaboniswa ukwehlisa uxinzelelo lwegazi, isibonelelo esibalulekileyo kwabo banesifo sezintso ().

Ikomityi enye (20 grams) yearugula eluhlaza iqulethe ():

• isodiyam: 6 mg
• potassium: 74 mg
• ifosforasi: 10 mg

15. Amandongomane eMacadamia

Uninzi lwamandongomane luphezulu kwi-phosphorus kwaye ayikhuthazwa kwabo balandela ukutya kwezintso.

Nangona kunjalo, amandongomane emacadamia lukhetho olumnandi kubantu abaneengxaki zezintso. Zisezantsi kakhulu kwi-phosphorus kunamandongomane athandwayo afana namandongomane kunye neeamangile.

Zikwapakishwe ngamafutha asempilweni, iivithamini B, imagniziyam, ubhedu, isinyithi, kunye nemanganizi.

I-ounce enye (iigram ezingama-28) zamandongomane emacadamia iqulethe ():

• isodiyam: 1.4 mg
• potassium: 103 mg
• ifosforasi: 53 mg

16. Umsila

Iiradishes yimifuno etyumkileyo eyenza ukongezwa okunempilo kukutya kwezintso.

Kungenxa yokuba ziphantsi kakhulu kwi-potassium kunye ne-phosphorus kodwa ziphezulu kwezinye izakha mzimba ezibalulekileyo.

I-Radishes ingumthombo omkhulu we-vitamin C, i-antioxidant ebonakaliswe ukunciphisa umngcipheko wesifo sentliziyo kunye ne-cataract (,).

Ukongeza, incasa yabo yeepepile yenza isongezo esinevumba elimnandi kwizitya ezisezantsi zesodium.

Ikomityi enesiqingatha (i-58 yeegram) yeeradishes ezisikiweyo iqulethe ():

• isodiyam: 23 mg
• potassium: 135 mg
• ifosforasi: 12 mg

17. Iitheniphu

Iitheniphu zilungele izintso kwaye zenza olona tshintsho lubalaseleyo kwimifuno ephezulu kwi-potassium njengeetapile kunye nesikwashi sasebusika.

Le mifuno yengcambu ilayishwe ngefayibha kunye nevithamin C. Ikwangumthombo ofanelekileyo wevithamini B6 kunye nemanganizi.

Zingabiwa okanye zibiliswe kwaye zicocwe kwisitya esecaleni esisempilweni esisebenza kakuhle kukutya kwezintso.

Indebe enesiqingatha (i-78 yeegram) yeetheniphu eziphekiweyo ziqukethe ():

• isodiyam: 12.5 mg
• potassium: 138 mg
• ifosforasi: 20 mg

18. Iinanazi

Iziqhamo ezininzi ezikweleenjiko ezinje ngeorenji, iibhanana, kunye neekiwis ziphezulu kakhulu kwi-potassium.

Ngethamsanqa, ipayinapile yenza i-potassium epholileyo, ephantsi kulabo abaneengxaki zezintso.

Kwaye iipinapple ityebile kwi-fiber, i-manganese, i-vitamin C, kunye ne-bromelain, i-enzyme enceda ukunciphisa ukudumba ().

Ikomityi enye (i-165 yeegram) yamaphayinaphu e-chunks aqukethe ():

• isodiyam: 2 mg
• potassium: 180 mg
• ifosforasi: 13 mg

Indlela yokusika iinanapple

19. Cranberries

I-Cranberries inenzuzo kumacandelo omchamo kunye nezintso.

Ezi ziqhamo zincinci zinee-phytonutrients ezibizwa ngokuba zii-A-type proanthocyanidins, ezithintela iintsholongwane ekuncamatheleni kumaleko omchamo nakwisinyi, oko ke kuthintela usulelo (53,).

Oku kuluncedo kwabo banezifo zezintso, njengoko benomngcipheko owandayo wosulelo lomchamo (55).

ICranberries inokudliwa yomisiwe, iphekwe, intsha, okanye ijusi. Ziphantsi kakhulu kwi-potassium, i-phosphorus, kunye nesodiyam.

Ikomityi enye (100 grams) yecranberries entsha iqulethe ():

• isodiyam: 2 mg
• potassium: 80 mg
• ifosforasi: 11 mg

20. Amakhowa eShiitake

Amakhowa eShiitake sisithako esinencasa esinokusetyenziselwa ukubambela inyama esekwe kwisityalo kwabo batya ukutya kwezintso abafuna ukunciphisa iprotheni.

Ziyeyona mithombo ibalaseleyo yeevithamini ze-B, ubhedu, i-manganese, kunye ne-selenium.

Ukongeza, babonelela ngesixa esifanelekileyo seprotein esekwe kwizityalo kunye nefayibha yokutya.

Amakhowa eShiitake asezantsi kwi-potassium kune-portobello kunye namakhowa amhlophe amaqhosha, ebenza babe lukhetho oluhle kwabo balandela ukutya kwezintso (,).

Ikomityi enye (i-145 yeegram) ye-mushroom ephekiweyo ye-shiitake iqulethe ():

• isodiyam: 6 mg
• potassium: I-170 mg
• ifosforasi: 42 mg

Umgca wezantsi

Ukutya okunesifo sezintso apha ngasentla kukhetho oluhle kakhulu kubantu abalandela ukutya okunezintso.

Khumbula ukuhlala uxoxa malunga nokukhetha ukutya kunye nomboneleli wakho wezempilo ukuze uqiniseke ukuba ulandela esona sidlo silungileyo kwiimfuno zakho.

Izithintelo ekudleni ziyahluka ngokuxhomekeka kuhlobo kunye nenqanaba lokonzakala kwezintso, kunye nongenelelo lonyango olukhona, njengamayeza okanye unyango lwe-dialysis.

Ngelixa ukulandela ukutya kwe-renal kunokuziva kuthintele ngamanye amaxesha, kukho ukutya okuninzi okumnandi okuhambelana nesicwangciso sokutya esisempilweni, esilungeleleneyo, nesinobubele kwizintso.