Iro alkine kudya chirongwa chirongwa chekudya chinowanzoshandiswa kusimbisa hutano. Nekusimbiswa kwemishonga nemichero mutsva, inobva pane imwe pfungwa yokuti mushure mekudya kose kunodyiwa uye kufungidzirwa, vanosvika kuitsvo sevari yeAidid-forming kana kuti mabhesi ekuumba.
Masayendisiti akashandisa nzira dzakasiyana-siyana kuti aongorore zvokudya uye atarise asidi kana nheyo yezvokudya zvemuviri.
Vatsvakurudzi Remer naManz vakagadzira chiyero chinonzi inogona kuwedzera renal acid load (PRAL). Zvokudya zvakadai sechizi, nyama, hove, shellfish, uye zviyo zvinogadzira asidi mushure mekupedzwa.
Sezvo marati ari pasi apa anoratidza, zvimwe zvekudya zvinowedzera asi- Semuenzaniso, sipinashi inowedzera kuumba kupfuura watermelon, nepo cheddar iri yakanyanya kwazvo acid-forming kupfuura mazai vatsvene.
Vanotsigira kudya kwealkaline zvinoratidza kuti kudya kwakanyanya muzvokudya zvinoita asidi kunovhiringidza ropa rinowanzoita pH yepamusoro uye, zvakare, kunokonzera kurasikirwa kwemaminerari anokosha (akadai se calcium) sezvo muviri uchiedza kudzorera kuenzana. Uku kusanzwisisika kunonzi kuwedzerwa kugadzirisa kurwara.
Nei Vanhu Vachiita Zvokudya zveAlkaline?
Kwete kungofunga kuti kuvandudza hutano, mararamiro e-alkaline anonzi kuchengetedza misi miviri, kunonoka kukwegura nekudzivirira kunetso dzakasiyana-siyana dzehutano, kubva pamusoro wepamusoro uye kune huwandu hwechirwere cheshuga, hutano hwehutachiona, hutsvo nematombo, uye osteoporosis.
Vatsigiri vanotaurawo kuti kudya kwealkaline kunogona kukurudzira simba uye kubatsira pakurema.
Alkaline Diet Foods Kudya
Zvokudya zvinotevera zvinowanzokurudzirwa sechikamu chekudya kwechikafu. Tafura yacho inotsanangurirwa kubva kuchidzidzo cheRemer naManz. Zvokudya zvine unhu husina kunaka zvine mhedzisiro yadzo:
| CHOKUDYA | Potential Renal Acid Load (PRAL) mEq / 100g |
|---|---|
| Zvibereko | |
| Apples | -2.2 |
| Apricots | -4.8 |
| Black currants | -6.5 |
| Lemon juice | -2.5 |
| Oranges | -2.7 |
| Peaches | -2.4 |
| Pears | -2.9 |
| Raisins | -21 |
| Strawberries | -2.2 |
| Watermelon | -1.9 |
| Vegetable | |
| Asparagus | -0.4 |
| Broccoli | -1.2 |
| Karoti | -4.9 |
| Celery | -5.2 |
| Cucumber | -0.8 |
| Green bean | -3.1 |
| Lettuce | -2.5 |
| Mbatata | -4.0 |
| Sipinachi | -14.0 |
| Tomato | -3.1 |
| Zvokudya | |
| Coffee | -1.4 |
| Waini tsvuku | -2.4 |
| Waini yakachena | -1.2 |
| Apple juice, unsweetened | -2.2 |
| Orange juice, unsweetened | -2.9 |
| Muto weRimu, unsweetened | -2.5 |
| Zvinokonzera uye Sweets | |
| Uchi | -0.3 |
Zvokudya zvakaoma, zvakadai sejemu remuti, zvinogona kunge zvakadaro.
Rongedzo Yezvokudya Zvine Acid Mutsva
Vatsigiri vezvokudya zve alkaline zvinowedzera kuratidza kudzivisa zvinhu zvinotevera, izvo zvinove zvakakosha uye inoita asidi. Tafura yacho inotsanangurirwa kubva kuchidzidzo cheRemer naManz.
| CHOKUDYA | Zvichida Renal Acid Mutoro mEq / 100g |
|---|---|
| Nyama | |
| Nyama yemombe | 7.8 |
| Chicken | 8.7 |
| Nyama yenguruve | 7.9 |
| Salami | 11.6 |
| Teki | 9.9 |
| Hove uye hove dzehove | |
| Cod | 7.1 |
| Trout | 10.8 |
| Misi, Dairy, uye Maki | |
| Cheddar cheese, yakaderedzwa mafuta | 26.4 |
| Cottage cheese, plain | 8.7 |
| Mazai | 8.2 |
| Egg white | 1.1 |
| Ice cream, vanilla | 0.6 |
| Misi, yakakwana | 0.7 |
| Yogurt, plain | 1.5 |
| Nenyuchi uye Mheto | |
| Lentils | 3.5 |
| Zviyo Zvimwe | |
| Chingwa, gorosi rose | 1.8 |
| Chingwa, chena | 3.7 |
| Rice, marara | 12.5 |
| Spaghetti | 6.5 |
| Upfu hwakachena | 8.2 |
| Nuts | |
| Peanuts | 8.3 |
| Walnuts | 6.8 |
Tsvakurudzo pamusoro peAlkaline Diet
Kusvika ikozvino, pane zvishoma zvesayenzi zvinotsigira zvirevo zvekuti kudya kwechikafu kunogona kukurudzira kuora muviri uye kurwisa zvirwere.
Zvisinei, kumwe kutsvakurudza kwakaratidza kuti kudya kunogona kupa humwe hutano hunobatsira.
1) Musimba Misa
Chidzidzo chakabudiswa muAmerican Journal of Clinical Nutrition muna 2008, somuenzaniso, akawana kuti kudya kwechikafu kunogona kubatsira kuchengetedza misi miviri sezvaunokura (chinhu chinokosha pakudzivirira kuwira uye kuputsika). Mune makore matatu emakiriniki ekuedzwa kwakaitwa varume nevakadzi 384 (vane makore makumi matanhatu nemashanu zvichikwira), vanyori vekudzidza vakatsanangura kuti kudya kwakakwana kwezvokudya zve potassium (zvakadai sezvibereko nemiriwo zvinorayirwa senheyo yezvokudya zvealkaline) inogona kubatsira vakwegura vakuru kuchengeta musimba mushure mekunge vakura.
Mune zvimwe zvidzidzo zvenguva ichangopfuura (yakabudiswa muOsteoporosis International muna 2013), vatsvakurudzi vakatsvaga dhenda pamusoro pevakadzi 2 689 vane makore 18 kusvika kune 79 uye vakawana sangano "duku asi rakakosha" pakati pekuteerera kudya kwechikafu nekuchengetedza kwemaviri mashoma.
2) Chirwere cheshuga
Panewo humwe uchapupu hwokuti kudya kwechikafu kunogona kuchengetedza chirwere cheshuga. Mune chidzidzo chakabudiswa mubhuku reGermany rinonzi Diabetologia muna 2014, somuenzaniso, 66 665 vakadzi vakateverwa kwemakore 14. Munguva iyoyo, 1 372 mitsva yechirwere cheshuga yakanga yaitika. Mukutsvaga kwavanoita kudya kwevatori vechikamu, vatsvakurudzi vakagadza kuti avo vane zvikafu zvakanyanya zvakagadzira asidi vaiva nehuwandu hukuru hwekukura nechirwere cheshuga.
Vanyori vezvidzidzo vanoratidza kuti kudya kwakakwana kwezvokudya-acid-forming kungave yakabatanidzwa nekusimbiswa kwe-insulin, nyaya yakabatana zvikuru nehuga.
3) Dambudziko reHIV rinopera
Imwe yepamusoro yezvokudya asidi inonzi inowedzera mastamic acidosis uye inowedzera dambudziko rekuwedzera kwezvirwere zvepfungwa. Nokuda kwekudzidza kwakabudiswa muAmerican Journal of Nephrology muna 2015, vatsvakurudzi vakatevera vanhu 15 055 vasina chirwere chetsvo kupfuura makore 21 (avo vakanga vari chikamu cheAtherosclerosis Risk muCommunity study) uye vakaona kuti mushure mekugadzirisa zvimwe zvinhu (sezvipingamupinyi zvinokonzera, caloric kudya , uye kuwanda kwevanhu), chikafu chekudya chakasvibirira chakasanganiswa nehuwandu hwekushaiwa zvirwere zvepfungwa dzisingaperi.
Pamusoro pezvikamu zvekudya zvakasiyana-siyana, huwandu hwakakosha hwemagesium uye mishonga yemaprotheni yaiva nesangano rakasimba zvikuru rinodzivirirwa nehosha isingaperi yepfungwa.
4) Mwoyo Mwoyo
A high acid load yekudya inobatanidza nepamusoro ekufa kwehuwandu, maererano nekuongorora kwakabudiswa mu Journal of Nutrition muna 2016. Mukudzidza, vatsvakurudzi vakashandisa data kubva kuSweden Mammography Cohort uye Cohort neSweden Men, iyo yaisanganisira vakadzi 36 740 uye 44 957 varume panguva yekutanga kwemakore 15 ekutevera. Muvarume nevakadzi, kune huwandu hwekufa kwehuwandu kune avo vaidya kana kudya kwepamusoro kana kwechikafu chechikafu kana vachienzanisa nevaya vaidya kudya kwakasikwa-acid.
Chimwe chidzidzo chakabudiswa muCardiovascular Diabetology muna 2016 chakawana kuti vanhu vane PRAL yakakwirira vaiva nekuwedzera kukuru mune atherosclerotic cardiovascular disease uye vaida kuva veboka rakakura risingaenzanisi nevaya vane PRAL zvikoro zvakaderera.
5) Kuputsika Kwengozi
Kunyangwe imwe tsvakurudzo inoratidza kuti kudya kwechikafu kunogona kuderedza ngozi yekuparara, chidzidzo che2015 chakabudiswa muOsteoporosis International chakatevera 861 70-makore-gumi nemakore varume nevakadzi uye vakawana kuti kudya kwemaidhini asiri kwakanga kusina kushamwaridzana kwakakosha nemapfupa emaminetsi emagetsi kana nehutano hwehutachiona hwehasteoporosis .
Kudzivirirwa
Kana uine hutano (zvakadai sezvirwere zvepfungwa kana kenza), iva nechokwadi chekutaurirana nemutarisiri wako asati aita chero shanduko pakudya kwako. Uyezve, vanhu vane mishonga inobatsira maitiro emuviri we calcium, potasium, kana mamwe emaminera anofanira kuongorora nachiremba wavo vasati vaedza kudya kwechikafu.
Kutevera zviyo zvealkaline zvakanyanyisa kunze kwekutarisa zvimwe zvikonzero (semapuroteni kana kuti yakawanda caloric kudya) zvinogona kutungamirira kune zvinetso zveutano zvakadai semapuroteni kana kushaya simba kwekudya kana kuwedzerwa kuora muviri.
Iko kune zvimwe zvigadzirwa zvinotengeswa se "alkaline mvura" kana zvigadzirwa zve alkaline. Kuchengetedzwa kwemiti yakadaro hazvizivikanwi.
Unofanira Kuedza Kudyiswa kweAlkaline?
Kunyange zvazvo kudya kwechikafu kusingafaniri kushandiswa panzvimbo yekurapa kwakakwana kune chero hutano hwehutano, kutora chikafu chekudya zvakasikwa mumichero nemiriwo zvinogona kukubatsira kuti uwane hutano hwakakwana uye kudzivirira pane dzimwe zvirwere.
Pane zvakawanda zvekudya paAic acid forming list (semafuta, nyemba, nutsu) ane maitiro akanaka uye pane zvokudya pahutano hwekuumba mabhuku (kufanana nekofi newaini) iyo inofanira kungoshandiswa mukuenzanisa. Panzvimbo pokuona mazita ezvokudya se "zvokudya zvekudya" uye "zvokudya zvekudzivisa" mazita, funga nezveaidhi uye zvigadzirwa zvekugadzirisa zvekudya pakuramba uye edza kudya kwakakwana.
Sources:
> Dawson-Hughes B, Harris SS, Ceglia L. Alkaline zvokudya zvinoshandisa tissue mass muvanhu vakuru. Am J Clin Nutriti. 2008 Mar; 87 (3): 662-5.
> Fagherazzi G, Vilier A, Bonnet F, et al. Dietary acid load uye njodzi yorudzi rwechipiri chirwere cheshuga: E3N-EPIC chikwata chekudzidza. Diabetologia. 2014 Feb; 57 (2): 313-20.
> Han E, Kim G, Hong N, et al. Kushamwaridzana pakati pezvokudya zvine asidi yepamusoro uye mungozi yehutano hwepfungwa: munyika yose inotsvaga (KNHANES 2008-2011). Cardiovasc Diabetol. 2016 Aug 26; 15 (1): 122.
> Jia T, Byberg L, Lindholm B, et al. Dietary acid load, zvinetso zvepvo, osteoporosis, uye pangozi yezvakavhunika varume nevarume vakwegura. Osteoporos Int. 2015 Feb; 26 (2): 563-70.
> Rebholz CM, Coresh J, Grams ME, et al. Dhiyabhorosi Acid Mutoro uye Chiitiko Chirwere Chirwere Chirwere: Zviwanikwa kubva kuArIC Yokudzidza. Am J Nephrol. 2015; 42 (6): 427-35.
> Remer T, Manz F. Potential renal acid mutoro wezvokudya uye simba rayo pamuti pH. J Ndokudya Assoc. 1995 Jul; 95 (7): 791-7.
> Welch AA, MacGregor AJ, Skinner J, Spector TD, Moayyeri A, Cassidy A. Mutoro wepamusoro wezvokudya zvechikafu unobatanidza nehuwandu hwemakumbo emasumbu muvakadzi. Osteoporos Int. 2013 Jun; 24 (6): 1899-908.
> Xu H, Åkesson A, Orsini N, Håkansson N, Wolk A, Carrero JJ. Sangano Rakaumbwa Rakaumbwa pakati peDarari Acid Mutoro uye Njodzi yeZvose-Cause uye Mwoyo Mwoyo Muvanhu Vakuru. J Nutriti. 2016 Aug; 146 (8): 1580-5.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.