Ukudla Okungcono Okungama-20 Kwabantu Abanesifo Sezinso

-Delile

• Ukudla kanye nesifo sezinso
• 1. Ukholifulawa
• 2. AmaBlueberries
• 3. Ama-sea bass
• 4. Amagilebhisi abomvu
• 5. Abamhlophe bamaqanda
• 6.Igalikhi
• 7. I-Buckwheat
• 8. Amafutha omnqumo
• 9. IBulgur
• 10. Iklabishi
• 11. Inkukhu engenasikhumba
• 12. Upelepele wensimbi
• 13. Anyanisi
• 14. Arugula
• 15. Amantongomane aseMacadamia
• 16. Isithombo
• 17. Itheniphu
• 18. Uphayinaphu
• Indlela Sika Uphayinaphu
• 19. Ama-Cranberries
• 20. Amakhowe eShiitake
• Okubalulekile

Isifo sezinso yinkinga ejwayelekile ethinta cishe i-10% yabantu emhlabeni (1).

Izinso yizitho ezincane kodwa ezinamandla ezimise ubhontshisi ezenza imisebenzi eminingi ebalulekile.

Babhekene nokuhlunga imikhiqizo kadoti, ukukhipha ama-hormone alawula umfutho wegazi, ukulinganisa uketshezi emzimbeni, ukukhiqiza umchamo, neminye imisebenzi eminingi ebalulekile (2).

Kunezindlela ezahlukahlukene lapho lezi zitho ezibalulekile zingalimala khona.

Isifo sikashukela nomfutho wegazi ophakeme yizona zinto ezibeka engcupheni izifo zesinso. Kodwa-ke, ukukhuluphala ngokweqile, ukubhema, ufuzo, ubulili, nobudala nakho kungakhuphula ubungozi ().

Ushukela wegazi ongalawuleki nomfutho wegazi ophakeme kubangela ukulimala emithanjeni yegazi ezinso, kunciphisa amandla abo okusebenza kahle ().

Lapho izinso zingasebenzi kahle, udoti uyakheka egazini, kufaka phakathi imfucuza evela ekudleni ().

Ngakho-ke, kuyadingeka ukuthi abantu abanesifo sezinso balandele indlela ekhethekile yokudla.

Ukudla kanye nesifo sezinso

Imikhawulo yokudla iyahlukahluka kuye ngezinga lokulimala kwezinso.

Isibonelo, abantu abasezigabeni zokuqala zesifo sezinso banemikhawulo ehlukile kunaleyo yokwehluleka kwezinso, eyaziwa nangokuthi isifo se-ren-end-stage (ESRD) (,).

Uma unesifo sezinso, umhlinzeki wakho wokunakekelwa kwezempilo uzonquma ukuthi yikuphi ukudla okungcono kakhulu kwezidingo zakho.

Kubantu abaningi abanesifo sezinso esithuthukile, kubalulekile ukulandela ukudla okunobungane nezinso okusiza ukwehlisa inani lemfucuza egazini.

Lokhu kudla kuvame ukubizwa ngokuthi ukudla kwezinso.

Kuyasiza ukukhulisa ukusebenza kwezinso ngenkathi kuvimbela ukulimala okuqhubekayo ().

Ngenkathi imikhawulo yokudla ihlukahluka, kunconywa kakhulu ukuthi bonke abantu abanesifo sezinso bakhawulele okulandelayo:

• Sodium. Isodium itholakala ekudleni okuningi nasengxenyeni enkulu kasawoti wetafula. Izinso ezilimele azikwazi ukuhlunga i-sodium eyeqile, okwenza amazinga egazi ayo anyuke. Kuvame ukunconywa ukunciphisa i-sodium ibe ngaphansi kuka-2,000 mg ngosuku (,).
• Potassium. I-Potassium idlala izindima eziningi ezibucayi emzimbeni, kepha labo abanesifo sezinso badinga ukukhawulela i-potassium ukugwema amazinga aphezulu egazi ayingozi. Ngokuvamile kunconywa ukunciphisa i-potassium ibe ngaphansi kuka-2,000 mg ngosuku (, 12).
• I-Phosphorus. Izinso ezilimele azikwazi ukususa i-phosphorus eyeqile, okuyiminerali ekudleni okuningi. Amazinga aphezulu angadala ukulimala emzimbeni, ngakho-ke i-phosphorus yokudla ivinjelwe ngaphansi kuka-800-1,000 mg ngosuku kwiziguli eziningi (13,).

Amaprotheni angesinye isakhi abantu abanezifo zezinso abangadinga ukusikhawulela, njengoba izinso ezilimele zingakwazi ukukhipha imfucuza kusuka emaprotheni metabolism.

Kodwa-ke, labo abanesifo sokuphela kwesifo se-renal abathola i-dialysis, ukwelashwa okuhluza futhi kuhlanze igazi, banezidingo ezinkulu zamaprotheni (,).

Umuntu ngamunye onesifo sezinso uhlukile, yingakho kubalulekile ukuthi ukhulume nomhlinzeki wakho wezokunakekelwa kwezempilo ngezidingo zakho zokudla ngakunye.

Ngenhlanhla, izinketho eziningi ezimnandi nezinempilo ziphansi nge-phosphorus, i-potassium ne-sodium.

Nakhu ukudla okungu-20 okuhle kakhulu kwabantu abanesifo sezinso.

1. Ukholifulawa

Ukholifulawa imifino enomsoco engumthombo omuhle wezakhi eziningi, kufaka phakathi i-vitamin C, i-vitamin K, ne-B vitamin folate.

Igcwele futhi izinhlanganisela ezilwa nokuvuvukala njenge-indoles futhi ingumthombo omuhle kakhulu we-fiber ().

Futhi, ukholifulawa obhucuziwe ungasetshenziswa esikhundleni samazambane nge-potassium side dish ephansi.

Inkomishi eyodwa (124 amagremu) wekholifulawa ophekiwe iqukethe ():

• isodium: 19 mg
• i-potassium: 176 mg
• i-phosphorus: 40 mg

2. AmaBlueberries

Ama-blueberries agcwele izakhamzimba futhi ingenye yemithombo engcono kakhulu yama-antioxidants ongayidla ().

Ikakhulukazi, lawa majikijolo amnandi aqukethe ama-antioxidants abizwa ngama-anthocyanins, angavikela izifo zenhliziyo, umdlavuza othile, ukwehla kwengqondo, kanye nesifo sikashukela (20).

Futhi benza okungeziwe okumnandi ekudleni okunobungane nezinso, njengoba ziphansi nge-sodium, i-phosphorus, ne-potassium.

Inkomishi eyodwa (148 amagremu) yama-blueberries amasha iqukethe ():

• isodium: 1.5 mg
• i-potassium: 114 mg
• i-phosphorus: 18 mg

3. Ama-sea bass

I-sea bass yiprotheni esezingeni eliphakeme equkethe amafutha anempilo ngokumangalisayo abizwa nge-omega-3s.

I-Omega-3s isiza ekwehliseni ukuvuvukala futhi ingasiza ekwehliseni ingozi yokwehla kwengqondo, ukudangala, kanye nokukhathazeka (,,).

Ngenkathi zonke izinhlanzi ziphakeme nge-phosphorus, ama-sea bass aqukethe amanani aphansi kunezinye izinhlanzi zasolwandle.

Kodwa-ke, kubalulekile ukusebenzisa izingxenyana ezincane ukugcina amazinga akho e-phosphorus ehlolile.

Ama-ounces amathathu (ama-gramu angama-85) wamabhasi asolwandle aphekiwe aqukethe ():

• isodium: 74 mg
• i-potassium: 279 mg
• i-phosphorus: 211 mg

4. Amagilebhisi abomvu

Amagilebhisi abomvu akamnandi nje kuphela kepha futhi aletha ithani lokudla okunempilo ephakeji elincane.

Zinevithamini C ephezulu futhi ziqukethe ama-antioxidants abizwa ngokuthi ama-flavonoids, akhonjisiwe ukunciphisa ukuvuvukala ().

Ngokwengeziwe, amagilebhisi abomvu aphezulu ku-resveratrol, uhlobo lwe-flavonoid olukhonjisiwe ukuthi luzuze impilo yenhliziyo futhi ivikele isifo sikashukela kanye nokwehla kwengqondo (,).

Lezi zithelo ezimnandi zinobungani bezinso, nenkomishi uhhafu (75 gram) iqukethe ():

• isodium: 1.5 mg
• i-potassium: 144 mg
• i-phosphorus: 15 mg

5. Abamhlophe bamaqanda

Yize izikhupha zamaqanda zinomsoco kakhulu, ziqukethe inani eliphakeme le-phosphorus, okwenza abamhlophe bamaqanda bakhethe kangcono abantu abalandela ukudla kwezinso.

Amaqanda amhlophe ahlinzeka ngomthombo wekhwalithi ephezulu, onobungane nezinso wamaprotheni.

Futhi, bayikhethelo elihle kakhulu kubantu abathola ukwelashwa nge-dialysis, abanezidingo eziphakeme zamaprotheni kodwa abadinga ukukhawulela i-phosphorus.

Amaqanda amhlophe amakhulu amabili (amagremu angama-66) aqukethe ():

• isodium: 110 mg
• i-potassium: 108 mg
• i-phosphorus: 10 mg

6.Igalikhi

Abantu abanezinkinga zezinso bayelulekwa ukuthi banciphise inani le-sodium ekudleni kwabo, kufaka phakathi usawoti ongeziwe.

I-Garlic inikeza okunye okumnandi kunosawoti, engeza ukunambitheka ezitsheni ngenkathi inikeza izinzuzo zokudla okunempilo.

Kungumthombo omuhle wama-manganese, uvithamini C, novithamini B6 futhi uqukethe izingxube zesulfure ezinezinto ezilwa nokuvuvukala.

Ama-clove amathathu (9 amagremu) kagalikhi aqukethe ():

• isodium: 1.5 mg
• i-potassium: 36 mg
• i-phosphorus: 14 mg

7. I-Buckwheat

Izinhlamvu eziningi eziphelele zivame ukuba ne-phosphorus ephezulu, kepha i-buckwheat yinto ehlukile enempilo.

IBuckwheat inomsoco kakhulu, inikela ngesamba esihle samavithamini B, i-magnesium, i-iron ne-fiber.

Kubuye kube okusanhlamvu okungenayo i-gluten, okwenza i-buckwheat ibe yinto enhle kubantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten.

Inkomishi uhhafu (amagremu angama-84) we-buckwheat ephekiwe iqukethe ():

• isodium: 3.5 mg
• i-potassium: 74 mg
• i-phosphorus: 59 mg

8. Amafutha omnqumo

Amafutha omnqumo angumthombo onempilo wamafutha ne-phosphorus-free, okwenza kube yindlela enhle kubantu abanezifo zezinso.

Imvamisa, abantu abanesifo sezinso esithuthukile baba nenkinga yokugcina isisindo, okwenza ukudla okunempilo, okuphezulu kwekhalori njengamafutha omnqumo kubalulekile.

Iningi lamafutha kumafutha omnqumo ngamafutha e-monounsaturated abizwa nge-oleic acid, anezinto ezilwa nokuvuvukala ().

Ngaphezu kwalokho, amafutha e-monounsaturated azinzile emazingeni okushisa aphezulu, okwenza uwoyela womnqumo ukhethe okunempilo ekuphekeni.

Isipuni esisodwa (13.5 amagremu) kawoyela womnqumo siqukethe ():

• isodium: 0.3 mg
• i-potassium: 0.1 mg
• i-phosphorus: 0 mg

9. IBulgur

IBulgur ingumkhiqizo ophelele kakolweni owenza okusabekayo, okunye okunobungane nezinso kokunye okusanhlamvu okuphelele okune-phosphorus ne-potassium eningi.

Lokhu okusanhlamvu okunomsoco kungumthombo omuhle wamavithamini B, i-magnesium, i-iron, ne-manganese.

Futhi ungumthombo omuhle kakhulu wamaprotheni asuselwa ezitshalweni futhi ogcwele i-fiber yokudla, okubalulekile empilweni yokugaya ukudla.

I-half-cup (91-gram) yokuphakela i-bulgur iqukethe ():

• isodium: 4.5 mg
• i-potassium: 62 mg
• i-phosphorus: 36 mg

10. Iklabishi

Iklabishi lingelomndeni we-cruciferous yemifino futhi lilayishwe amavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezinamandla.

Kungumthombo omuhle kavithamini K, uvithamini C, namavithamini amaningi we-B.

Ngaphezu kwalokho, ihlinzeka nge-fiber engafakwanga, uhlobo lwefayibha eligcina uhlelo lwakho lokugaya ukudla luphilile ngokukhuthaza ukunyakaza kwamathumbu njalo nokwengeza inqwaba esitokisini ().

Futhi, iphansi nge-potassium, i-phosphorus, ne-sodium, nenkomishi eyodwa (70 amagremu) eklabishi eline-shredded eliqukethe ():

• isodium: 13 mg
• i-potassium: 119 mg
• i-phosphorus: 18 mg

11. Inkukhu engenasikhumba

Yize ukudla okulinganiselwe kwamaprotheni kuyadingeka kwabanye abantu abanezinkinga zezinso, ukunikeza umzimba inani elanele lamaprotheni asezingeni eliphakeme kubalulekile empilweni.

Isifuba senkukhu esingenasikhumba siqukethe i-phosphorus encane, i-potassium ne-sodium kunenkukhu enesikhumba.

Lapho uthenga inkukhu, khetha inkukhu entsha bese uvikela inkukhu eyosiwe eyenziwe ngaphambilini, ngoba iqukethe inani elikhulu le-sodium ne-phosphorus.

Ama-ounces amathathu (ama-gramu angama-84) webele lenkukhu elingenasikhumba liqukethe ():

• isodium: 63 mg
• i-potassium: 216 mg
• i-phosphorus: 192 mg

12. Upelepele wensimbi

Upelepele weBell uqukethe inani lomsoco elihlaba umxhwele kepha liphansi nge-potassium, ngokungafani neminye imifino eminingi.

Lezi pepper ezinemibala egqamile zigcwele uvithamini C onamandla we-antioxidant.

Eqinisweni, upelepele omncane omncane obomvu (74 amagremu) uqukethe u-105% wokudla okunconyiwe kukavithamini C.

Zilayishwe novithamini A, isakhi somzimba esibalulekile sokuzivikela ezifweni, esivame ukubekwa engozini kubantu abanesifo sezinso (40).

Upelepele owodwa omncane obomvu (ama-gramu angama-74) uqukethe ():

• isodium: 3 mg
• i-potassium: 156 mg
• i-phosphorus: 19 mg

13. Anyanisi

Anyanisi muhle kakhulu ekunikezeni ukunambitheka okungenayo i-sodium ezitsheni zokudla kwezinso.

Ukunciphisa ukungenisa usawoti kungaba yinselele, kwenze ukuthola ezinye izindlela zikasawoti ezinambitheka kufanele.

Ukususa u-anyanisi ngegalikhi namafutha omnqumo kungeza ukunambitheka ezitsheni ngaphandle kokuyekethisa impilo yezinso zakho.

Ngaphezu kwalokho, u-anyanisi unovithamini C omningi, ama-manganese, namavithamini B futhi uqukethe imicu ye-prebiotic esiza ukugcina uhlelo lwakho lokugaya ukudla luphilile ngokondla ama-gut gut ().

U-anyanisi omncane omncane (70 amagremu) uqukethe ():

• isodium: 3 mg
• i-potassium: 102 mg
• i-phosphorus: 20 mg

14. Arugula

Imifino eminingi enempilo efana nesipinashi nama-kale ine-potassium eningi futhi kunzima ukulingana nokudla kwezinso.

Kodwa-ke, i-arugula luhlaza okomanyene nomsoco ophansi nge-potassium, okwenza kube yisinqumo esihle samasaladi alungele izinso nezitsha eziseceleni.

I-Arugula ingumthombo omuhle kavithamini K kanye namaminerali ama-manganese ne-calcium, konke okubalulekile empilweni yethambo.

Lokhu kuluhlaza okunomsoco kuqukethe nama-nitrate, akhonjiswe ukwehlisa umfutho wegazi, inzuzo ebalulekile kulabo abanesifo sezinso ().

Inkomishi eyodwa (amagremu angama-20) we-arugula eluhlaza iqukethe ():

• isodium: 6 mg
• i-potassium: 74 mg
• i-phosphorus: 10 mg

15. Amantongomane aseMacadamia

Amantongomane amaningi aphezulu ku-phosphorus futhi awanconywa kulabo abalandela ukudla kwezinso.

Kodwa-ke, amantongomane ama-macadamia ayindlela emnandi kubantu abanezinkinga zezinso. Ziphansi kakhulu ku-phosphorus kunamantongomane athandwayo njengamakinati nama-alimondi.

Futhi zigcwele amafutha anempilo, amavithamini B, i-magnesium, ithusi, i-iron, ne-manganese.

I-ounce elilodwa (ama-28 amagremu) wamantongomane ama-macadamia aqukethe ():

• isodium: 1.4 mg
• i-potassium: 103 mg
• i-phosphorus: 53 mg

16. Isithombo

I-Radishes yimifino ekhukhulayo eyenza ukungezwa okunempilo ekudleni kwezinso.

Lokhu kungenxa yokuthi ziphansi kakhulu kwi-potassium ne-phosphorus kodwa ziphezulu kwezinye izakhi zomzimba eziningi ezibalulekile.

I-Radishes ingumthombo omkhulu we-vitamin C, i-antioxidant ekhonjisiwe yokwehlisa ubungozi besifo senhliziyo nolwelwesi (,).

Ngokwengeziwe, ukunambitheka kwabo kwe-peppery kwenza isengezo esinambitheka ezitsheni eziphansi ze-sodium.

Inkomishi uhhafu (amagremu angama-58) ama-radishes asikiwe aqukethe ():

• isodium: 23 mg
• i-potassium: 135 mg
• i-phosphorus: 12 mg

17. Itheniphu

I-Turnips ilungele izinso futhi yenza indawo enhle kakhulu yemifino ephakeme nge-potassium njengamazambane kanye ne-squash yasebusika.

Le mifino yemifino ilayishwe ngefayibha novithamini C. Futhi ingumthombo ohloniphekile kavithamini B6 kanye nemanganizi.

Zingabekwa noma zibiliswe futhi zigcotshwe ngesitsha eseceleni esinempilo esisebenza kahle ekudleni kwezinso.

Inkomishi uhhafu (78 amagremu) yetheniphu ephekiwe iqukethe ():

• isodium: 12.5 mg
• i-potassium: 138 mg
• i-phosphorus: 20 mg

18. Uphayinaphu

Izithelo eziningi zasezindaweni ezishisayo ezinjengamawolintshi, ubhanana nama-kiwis ziphakeme kakhulu nge-potassium.

Ngenhlanhla, uphayinaphu wenza i-potassium enoshukela ephansi kulabo abanezinkinga zezinso.

Futhi, uphayinaphu ucebile nge-fiber, i-manganese, i-vitamin C, ne-bromelain, i-enzyme esiza ukunciphisa ukuvuvukala ().

Inkomishi eyodwa (165 amagremu) yamaphini ephayinaphu iqukethe ():

• isodium: 2 mg
• i-potassium: 180 mg
• i-phosphorus: 13 mg

Indlela Sika Uphayinaphu

19. Ama-Cranberries

Ama-Cranberries azuzisa kokubili umgudu wezinso kanye nezinso.

Lezi zithelo ezincane, ezinoshukela ziqukethe ama-phytonutrients abizwa nge-A-type proanthocyanidins, avimbela amabhaktheriya ukuthi anamathele kulayini wengxenye yomchamo nesinye, ngaleyo ndlela kuvimbele ukutheleleka (53,).

Lokhu kuyasiza kulabo abanezifo zezinso, njengoba benengozi eyengeziwe yokutheleleka ngomgudu womchamo (55).

Ama-Cranberries angadliwa omisiwe, aphekwe, amasha, noma njengejusi. Ziphansi kakhulu nge-potassium, i-phosphorus, ne-sodium.

Inkomishi eyodwa (amagremu ayi-100) ama-cranberries amasha aqukethe ():

• isodium: 2 mg
• i-potassium: 80 mg
• i-phosphorus: 11 mg

20. Amakhowe eShiitake

Amakhowe amaShiitake ayisithako esimnandi esingasetshenziswa njengendawo yokudla inyama esekwe ezitshalweni kulabo abadla ukudla kwezinso abadinga ukukhawulela amaprotheni.

Ziwumthombo omuhle kakhulu wamavithamini B, ithusi, i-manganese, ne-selenium.

Ngaphezu kwalokho, banikela ngenani elihle lamaprotheni asuselwa ezitshalweni kanye nefayibha yokudla.

Amakhowe amaShiitake aphansi nge-potassium kune-portobello namakhowe wezinkinobho ezimhlophe, okwenza kube yisinqumo esihle kulabo abalandela ukudla kwezinso (,).

Inkomishi eyodwa (145 amagremu) ekhowe eliphekiwe le-shiitake liqukethe ():

• isodium: 6 mg
• i-potassium: 170 mg
• i-phosphorus: 42 mg

Okubalulekile

Ukudla okunobungane bezinso ngaphezulu kuyizinqumo ezinhle kakhulu kubantu abalandela ukudla kwezinso.

Khumbula ukuhlala uxoxa ngezinketho zakho zokudla nomhlinzeki wakho wezokunakekelwa kwempilo ukuze uqinisekise ukuthi ulandela ukudla okungcono kakhulu kwezidingo zakho ngazinye.

Imikhawulo yokudla iyahluka ngokuya ngohlobo nezinga lokulimala kwezinso, kanye nokungenelela kwezokwelapha okukhona, njengemithi noma ukwelashwa nge-dialysis.

Ngenkathi ukulandela ukudla kwezinso kungazizwa kunenkinga kwesinye isikhathi, kunokudla okuningi okumnandi okulingana nohlelo lokudla olunempilo, olulinganiselayo nolunempilo.