Izindlela Zemvelo Zokulwa Namatshe Ezinso Ekhaya

-Delile

• Ayini amatshe ezinso?
• 1. Hlala u-hydrated
• 2. Khulisa i-citric acid yakho oyidlayo
• 3. Nciphisa ukudla okunama-oxalate amaningi
• 4. Ungathathi imithamo ephezulu kavithamini C
• 5. Thola i-calcium eyanele
• 6. Nciphisa usawoti
• 7. Khulisa umthamo wakho we-magnesium
• 8. Yidla amaprotheni ezilwane amancane
• Okubalulekile

Amatshe ezinso ayinkinga ejwayelekile yezempilo.

Ukudlulisa la matshe kungaba buhlungu ngendlela exakile, futhi ngeshwa, abantu asebeke babhekana namatshe ezinso kungenzeka baphinde bawathole ().

Kodwa-ke, kunezinto ezimbalwa ongazenza ukunciphisa le ngozi.

Lo mbhalo uchaza ukuthi ayini amatshe ezinso futhi uchaza izindlela eziyi-8 zokudla zokulwa nawo.

Ayini amatshe ezinso?

Eyaziwa nangokuthi amatshe e-renal noma i-nephrolithiasis, amatshe ezinso akhiwa ngezinto eziqinile, eziqinile ezakha izinso futhi zakha amakristalu.

Izinhlobo ezine eziyinhloko zikhona, kepha cishe amatshe angama-80% angamatshe e-calcium oxalate. Amafomu angavamile ajwayelekile afaka i-struvite, i-uric acid, ne-cysteine ​​(,).

Ngenkathi amatshe amancane ngokuvamile engeyona inkinga, amatshe amakhulu angadala ukuvimba engxenyeni yohlelo lwakho lokuchama njengoba eshiya umzimba wakho.

Lokhu kungaholela ebuhlungwini obunzima, ekuhlanzeni nasegazini.

Amatshe ezinso ayinkinga ejwayelekile yezempilo. Eqinisweni, cishe ama-12% wabesilisa kanye no-5% wabesifazane e-United States bazokwakha itshe lezinso ngesikhathi sokuphila kwabo ().

Ngaphezu kwalokho, uma uthola itshe lezinso kanye, ucwaningo lukhombisa ukuthi unamathuba angama-50% okwenza elinye itshe kungakapheli iminyaka emihlanu kuya kweyishumi (,,).

Ngezansi kunezindlela zemvelo eziyi-8 onganciphisa ngazo ingozi yokwakha elinye itshe lezinso.

Isifinyezo Amatshe ezinso yizigaxa eziqinile ezakhiwe ngemikhiqizo kadoti esezinsweni. Kuyinkinga ejwayelekile yezempilo futhi ukudlula amatshe amakhulu kungaba buhlungu kakhulu.

1. Hlala u-hydrated

Uma kukhulunywa ngokuvinjelwa kwamatshe ezinso, ukuphuza uketshezi oluningi ngokuvamile kunconywa.

Izikhukhula zihlanza futhi zenyuse umthamo wezinto ezakha amatshe emchameni, okwenza zingabi namathuba amancane okukhanyisa ().

Kodwa-ke, akuwona wonke uketshezi olunikeza lo mphumela ngokulinganayo. Isibonelo, ukutholakala okuphezulu kwamanzi kuxhunyaniswa nengozi ephansi yokwakhiwa kwamatshe ezinso (,).

Iziphuzo ezifana nekhofi, itiye, ubhiya, iwayini, nejusi le-orange nazo zihlotshaniswa nengozi ephansi (,,).

Ngakolunye uhlangothi, ukudla isoda eningi kungasiza ekwakhiweni kwamatshe ezinso. Lokhu kuyiqiniso kuwo womabili ama-sodas anoshukela-anoshukela futhi enziwe ngobuciko ().

Iziphuzo ezithambile ezinoshukela ziqukethe i-fructose, eyaziwa ngokwandisa ukukhishwa kwe-calcium, i-oxalate, ne-uric acid. Lezi yizinto ezibalulekile engcupheni yamatshe ezinso (,).

Olunye ucwaningo luye lwaxhumanisa nokudla okuphezulu kwama-kola anoshukela anoshukela futhi enziwe ngobungozi engozini eyandayo yamatshe ezinso, ngenxa yokuqukethwe yi-phosphoric acid (,).

Isifinyezo Ukuhlala unamanzi kubalulekile ukuvimbela amatshe ezinso. Kodwa-ke, ngenkathi ezinye iziphuzo zinganciphisa ingozi, ezinye zingayandisa.

2. Khulisa i-citric acid yakho oyidlayo

I-citric acid iyi-organic acid etholakala ezithelweni nemifino eminingi, ikakhulukazi izithelo ezisawolintshi. Amalamula nolimu bacebe kakhulu kule nhlanganisela yezitshalo ().

I-citric acid ingasiza ekuvimbeleni amatshe ezinso e-calcium oxalate ngezindlela ezimbili ():

1. Ukuvimbela ukwakhiwa kwamatshe: Ingabopha nge-calcium emchameni, inciphise ubungozi bokwakhiwa kwamatshe amasha (,).
2. Ukuvimbela ukukhuliswa kwamatshe: Ibopha ngamakristalu e-calcium oxalate akhona, awavimbele ekukhuleni. Kungakusiza ukuthi udlulise la makristalu ngaphambi kokuba aphenduke amatshe amakhulu (,).

Indlela elula yokudla i-citric acid eyengeziwe ngukudla izithelo ezisawolintshi eziningi, njenge-grapefruit, amawolintshi, ulamula noma amalimu.

Ungazama futhi ukufaka i-lime noma ujusi kalamula emanzini akho.

Isifinyezo I-citric acid iyinhlanganisela yezitshalo engasiza ekuvimbeleni amatshe ezinso ukuthi angakhi. Izithelo ze-Citrus ziyimithombo enhle yokudla.

3. Nciphisa ukudla okunama-oxalate amaningi

I-oxalate (i-oxalic acid) i-antinutrient etholakala ekudleni okuningi kwezitshalo, kufaka phakathi imifino enamaqabunga, izithelo, imifino kanye necocoa ().

Futhi, umzimba wakho ukhiqiza inani elikhulu lawo.

Ukudla okuphezulu kwe-oxalate kungakhuphula ukuphuma kwe-oxalate emchameni, okungaba yinkinga kubantu abavame ukwakha amakristalu e-calcium oxalate ().

I-oxalate ingabopha i-calcium namanye amaminerali, kwakheke amakristalu angaholela ekwakhekeni kwamatshe ().

Kodwa-ke, ukudla okuphezulu kwe-oxalate nakho kuvame ukuba nempilo enhle, ngakho-ke ukudla okuqinile okuqinile kwe-oxalate akusaphakanyiswa kubo bonke abantu abakha amatshe.

Ukudla kwe-oxalate ephansi kuphakanyiswa kuphela kubantu abane-hyperoxaluria, isimo esibonakala ngamazinga aphezulu e-oxalate emchameni ().

Ngaphambi kokushintsha indlela odla ngayo, thintana nomhlinzeki wakho wezokunakekelwa kwempilo noma owondlayo ukuze uthole ukuthi ungazuza yini ngokunciphisa ukudla kwakho ukudla okunothe nge-oxalate.

Isifinyezo Ukudla okuphezulu kwe-oxalate kungaba yinkinga kwabanye abantu. Kodwa-ke, funa iseluleko kuchwepheshe wezempilo ngaphambi kokunciphisa lokhu kudla, ngoba ukwenza kanjalo akudingekile kubo bonke abantu abakha amatshe.

4. Ungathathi imithamo ephezulu kavithamini C

Ucwaningo lukhombisa ukuthi izengezo zikavithamini C (ascorbic acid) zihambisana nengozi enkulu yokuthola amatshe ezinso (,,).

Ukudla okuphezulu kwe-vitamin C eyengeziwe kungakhuphula ukuphuma kwe-oxalate emchameni, njengoba uvithamini C othile ungaguqulwa ube yi-oxalate emzimbeni (,).

Olunye ucwaningo lwaseSweden phakathi kwamadoda aneminyaka ephakathi nendawo nangaphezulu alinganisela ukuthi labo abengeza nge-vitamin C bangase babe namathuba aphindwe kabili okuthuthukisa amatshe ezinso njengalabo abangahambisani nale vithamini ().

Kodwa-ke, qaphela ukuthi uvithamini C ovela emithonjeni yokudla, njengamalamula, awuhlotshaniswa nengozi eyandisiwe yamatshe ().

Isifinyezo Kunobunye ubufakazi bokuthi ukuthatha imithamo ephezulu yamavithamini C kungandisa ingozi yamatshe ezinso e-calcium oxalate emadodeni.

5. Thola i-calcium eyanele

Kuyinto engaqondakali evamile ukuthi udinga ukunciphisa ukudla kwakho kwe-calcium ukunciphisa ubungozi bokwenza amatshe aqukethe i-calcium.

Kodwa-ke, akunjalo. Eqinisweni, ukudla okune-calcium eningi kuhlotshaniswe nokwehla kwengozi yokwakha amatshe ezinso (,,,).

Ucwaningo oluthile lubeke abesilisa abake bakha amatshe ezinso aqukethe i-calcium ekudleni okuqukethe i-calcium engamakhulu ayi-1,200 ngosuku. Ukudla bekuphansi namaprotheni ezilwane nosawoti ().

Amadoda ayenobungozi obucishe bube ngama-50% bokuthuthukisa elinye itshe lezinso kungakapheli iminyaka engu-5 kuneqembu elilawulayo, elalandela ukudla okune-calcium ephansi ka-400 mg ngosuku.

I-calcium yokudla ivame ukubopha nge-oxalate ekudleni, okukuvimbela ukuthi ingangeni. Izinso lapho-ke akudingeki ukuthi zikudlulise ngohlelo lomchamo.

Imikhiqizo yobisi enjengobisi, ushizi, neyogathi yimithombo yokudla efanele ye-calcium.

Kubantu abaningi abadala, isibonelelo esinconywayo sansuku zonke (i-RDA) se-calcium ngu-1,000 mg ngosuku. Kodwa-ke, i-RDA ingu-1,200 mg ngosuku kwabesifazane abangaphezu kweminyaka engama-50 nawo wonke umuntu oneminyaka engaphezu kwengama-70.

Isifinyezo Ukuthola i-calcium eyanele kungasiza ekuvimbeleni ukwakheka kwamatshe ezinso kwabanye abantu. I-calcium ingabopha i-oxalate futhi ivimbele ukuthi ingangeni.

6. Nciphisa usawoti

Ukudla okunosawoti omningi kuxhumene nengozi eyengeziwe yamatshe ezinso kwabanye abantu (, 32).

Ukudla okuphezulu kwe-sodium, okuyingxenye kasawoti wetafula, kungakhuphula ukukhishwa kwe-calcium ngomchamo, okungenye yezimbangela eziyingozi zamatshe ezinso ().

Lokho kusho ukuthi, ezinye izifundo kubantu abadala abasebancane zehlulekile ukuthola inhlangano (,,).

Imihlahlandlela eminingi yokudla incoma ukuthi abantu bakhawulele ukungena kwe-sodium ku-2,300 mg ngosuku. Kodwa-ke, iningi labantu lisebenzisa okuningi kakhulu kunaleyo mali (,).

Enye yezindlela ezinhle kakhulu zokwehlisa ukudla kwakho kwe-sodium ukunciphisa ukunciphisa ukudla okuhlanganisiwe, okwenziwe ().

Isifinyezo Uma ujwayele ukwakha amatshe ezinso, ukukhawulela i-sodium kungasiza. I-Sodium ingakhuphula inani le-calcium oyikhipha emchameni.

7. Khulisa umthamo wakho we-magnesium

IMagnesium iyimbiwa ebalulekile abantu abaningi abangayidli ngamanani anele ().

Iyabandakanyeka emakhulwini okuphendula komzimba emzimbeni wakho, kufaka phakathi ukukhiqizwa kwamandla nokunyakaza kwemisipha ().

Kunobunye ubufakazi bokuthi i-magnesium ingasiza ekuvimbeleni ukwakheka kwamatshe ezinso nge-calcium oxalate (,,).

Ukuthi lokhu kusebenza kanjani akuqondakali ngokuphelele, kepha kuphakanyisiwe ukuthi i-magnesium inganciphisa ukumuncwa kwe-oxalate esiswini (,,).

Noma kunjalo, akuzona zonke izifundo ezivumelana ngodaba (,).

I-reference intake yansuku zonke (i-RDI) ye-magnesium ingu-420 mg ngosuku. Uma ufuna ukwandisa ukudla okudliwayo kwe-magnesium, ukwatapheya, imidumba kanye ne-tofu konke kuyimithombo emihle yokudla.

Ukuze uvune izinzuzo ezinkulu, yidla i-magnesium kanye nokudla okune-oxalate ephezulu. Uma lokho kungeyona inketho, zama ukusebenzisa le minerali kungakapheli amahora ayi-12 udle ukudla okunothe nge-oxalate ().

Isifinyezo Olunye ucwaningo lukhombisa ukuthi ukwanda kokudla kwakho kwe-magnesium kungasiza ekunciphiseni ukumuncwa kwe-oxalate futhi kunciphise ubungozi bamatshe ezinso.

8. Yidla amaprotheni ezilwane amancane

Ukudla okunemithombo eminingi yamaprotheni ezilwane, njengenyama, inhlanzi, nobisi, kuhlotshaniswa nengozi enkulu yamatshe ezinso.

Ukudla okuphezulu kwamaprotheni ezilwane kungakhuphula ukukhishwa kwe-calcium futhi kwehlise amazinga e-citrate (,).

Ngaphezu kwalokho, imithombo yamaprotheni ezilwane icebile kuma-purine. Lezi zinhlanganisela zehlukaniswe zaba yi-uric acid futhi zingakhuphula ubungozi bokwakha amatshe e-uric acid (,).

Konke ukudla kuqukethe ama-purine ngamanani ahlukahlukene.

Izinso, isibindi, nezinye izidalwa zomzimba ziphezulu kakhulu kuma-purine. Ngakolunye uhlangothi, ukudla kwezitshalo kuphansi kulezi zinto.

Isifinyezo Ukudla kakhulu amaprotheni ezilwane kungakhuphula ubungozi bokuba namatshe ezinso.

Okubalulekile

Uma uke waba netshe lezinso, kungenzeka kakhulu ukuthi uthuthukise elinye eminyakeni emihlanu kuya kweyishumi. Ngenhlanhla, ukuthatha izinyathelo ezithile zokudla kungasiza ukunciphisa le ngozi.

Isibonelo, ungazama ukukhuphula ukudla kwakho oketshezi, ukudla ukudla okunothile ngezakhi ezithile zomzimba, ukudla amaprotheni amancane ezilwane, nokugwema i-sodium.

Izinyathelo ezimbalwa ezilula zingasiza kakhulu ekuvimbeleni amatshe ezinso abuhlungu.