Zakudya zamchere ndi zakudya zomwe zimagwiritsidwa ntchito popititsa patsogolo thanzi. Pogogomezera masamba ndi zipatso zatsopano, zimachokera ku lingaliro lakuti pambuyo pa zakudya zonse zimakulungidwa ndi kuzigwedeza, zimafika pa impso monga mankhwala a acid-forming kapena maziko-forming.
Asayansi akhala akugwiritsa ntchito njira zosiyanasiyana kuti awononge zakudya ndi kupeza asidi kapena mthunzi wa chakudya chirichonse pa thupi.
Ofufuza a Remer ndi Manz anapanga chiyeso chomwe chimatchedwa kuti potential acid renal load (PRAL). Zakudya monga tchizi, nyama, nsomba, nkhono, ndi mbewu zimabala asidi pambuyo poti zidye.
Monga momwe malembawa akusonyezera, zakudya zina ndizoposa acid-kapena zopanga zofunikira kuposa ena. Mwachitsanzo, sipinachi ndi yopangidwa kwambiri kuposa chivwende, pamene cheddar ndi yopanga kwambiri asidi kuposa mazira azungu.
Othandiza pa zakudya zamchere amasonyeza kuti kudya zakudya zopangira asidi kumasokoneza magazi omwe ali ndi pH mlingo wokhazikika, ndipo kumayambitsa imfa ya mchere (monga calcium) pamene thupi likuyesera kubwezeretsa mgwirizano. Kusalinganika uku kunanenedwa kuti kuwonjezereka kwa matenda.
N'chifukwa Chiyani Anthu Amatsatira Zakudya Zamchere?
Osangoganiza kuti zowonjezera thanzi, zakudya zamchere zimatetezera minofu, zimachepetsa ukalamba komanso zimateteza ku matenda osiyanasiyana, kuyambira kumutu ndi chimfine cha matenda a shuga, matenda a mtima, impso, ndi matenda otupa mafupa.
Otsindikawo amanena kuti zakudya zamchere zimathandiza kuti mphamvu zowonjezera zitha kuwonjezera mphamvu.
Zakudya Zakudya Zamchere Zam'madzi Kudya
Zakudya zotsatirazi zimalangizidwa monga gawo la zakudya zamchere. Gomelo limasinthidwa kuchokera ku kuphunzira kwa Remer ndi Manz. Zakudya zomwe zili ndi mtengo woipa zimakhala ndi zotsatira zake:
| ZOCHITIKA | Mphamvu ya mphutsi yamtsempha (PRAL) mEq / 100g |
|---|---|
| Zipatso | |
| Maapulo | -2.2 |
| Apricots | -4.8 |
| Black currants | -6.5 |
| Madzi a mandimu | -2.5 |
| Mawang'anga | -2.7 |
| Amapichesi | -2.4 |
| Mapeyala | -2.9 |
| Zokola | -21 |
| Froberries | -2.2 |
| Chivwende | -1.9 |
| Zamasamba | |
| Katsitsumzukwa | -0.4 |
| Burokoli | -1.2 |
| Kaloti | -4.9 |
| Selari | -5.2 |
| Mkhaka | -0.8 |
| Zitheba | -3.1 |
| Letisi | -2.5 |
| Mbatata | -4.0 |
| Sipinachi | -14.0 |
| Tomato | -3.1 |
| Zakudya | |
| Khofi | -1.4 |
| Vinyo wofiyira | -2.4 |
| Vinyo woyera | -1.2 |
| Madzi a Apple, unsweetened | -2.2 |
| Madzi a orange, unsweetened | -2.9 |
| Madzi a mandimu, unsweetened | -2.5 |
| Makhalidwe ndi Maswiti | |
| Uchi | -0.3 |
Zakudya zomwe zili zowonongeka, monga madzi a mandimu, zimatha kukhazikika.
Mndandanda wa Zakudya Zomwe Zili ndi Mitengo Yamadzi
Ochirikiza zakudya zamchere amasonyeza kupeweratu zakudya zotsatirazi, zomwe zimakhala ndi phindu loyenera ndi acid. Gomelo limasinthidwa kuchokera ku kuphunzira kwa Remer ndi Manz.
| ZOCHITIKA | Zomwe zingakhale ndi mphutsi yamatumbo ya mpeni mEq / 100g |
|---|---|
| Nyama | |
| Ng'ombe | 7.8 |
| Nkhuku | 8.7 |
| Nkhumba | 7.9 |
| Salami | 11.6 |
| nkhukundembo | 9.9 |
| Nsomba ndi Zakudya Zam'madzi | |
| Cod | 7.1 |
| Nsomba ya trauti | 10.8 |
| Mkaka, Mkaka, ndi Mazira | |
| Cheddar tchizi, mafuta ochepa | 26.4 |
| Kanyumba kanyumba, kosavuta | 8.7 |
| Mazira | 8.2 |
| Mayi woyera | 1.1 |
| Chomera chamchere, vanila | 0.6 |
| Mkaka, wonse | 0.7 |
| Yogurt, zomveka | 1.5 |
| Nyemba ndi masamba | |
| Lentils | 3.5 |
| Zambewu Zambewu | |
| Mkate, tirigu wonse | 1.8 |
| Mkate, woyera | 3.7 |
| Mpunga, bulauni | 12.5 |
| Spaghetti | 6.5 |
| Ufa wonyezimira | 8.2 |
| Mtedza | |
| Nkhuta | 8.3 |
| Walnuts | 6.8 |
Kafukufuku pa Zakudya Zamchere
Pakadali pano, palibe chithandizo cha sayansi kuti zonena kuti zakudya zamchere zimapangitsa kuti thupi likhale lolemera komanso limenyane ndi matenda.
Komabe, kafukufuku wina wasonyeza kuti chakudyacho chingapereke ubwino wathanzi.
1) Misa Misa
Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition mu 2008, mwachitsanzo, adapeza kuti zakudya zamchere zimathandiza kuteteza minofu pamene iwe uli ndi zaka zambiri (chinthu chofunika kwambiri popewera kugwa ndi kupasuka). Pakati pa zaka zitatu zachipatala, akuyezetsa amuna ndi akazi okwana 384 (omwe ali ndi zaka 65 ndi kupitirira), olemba mabukuwo adatsimikiza kuti kudya zakudya zowonjezera (monga zipatso ndi ndiwo zamasamba zimatchulidwa monga maziko a zakudya zamchere) angathandize okalamba kukhala ndi minofu pamene akukula.
Mu kafukufuku waposachedwapa (wofalitsidwa mu Osteoporosis International mu 2013), ofufuza anafufuza data pa amayi 2,689 a zaka zapakati pa 18 ndi 79 ndipo adapeza gulu "laling'ono koma lofunika" pakati pa kumamatira zakudya zamchere ndi kusamalira minofu.
2) Shuga
Palinso umboni wakuti zakudya zamchere zimateteza shuga. Pa kafukufuku wofalitsidwa m'magazini ya German ku Diabetologia mu 2014, mwachitsanzo, akazi 66,485 anamutsata kwa zaka 14. Panthaŵi imeneyo, matenda atsopano 1,372 a shuga anali atachitika. Pofufuza momwe chakudyacho chikudyera, ochita kafukufuku anapeza kuti anthu omwe ali ndi zakudya zambiri zomwe zimakhala ndi asidi anali ndi chiopsezo chachikulu cha matenda a shuga.
Olemba a maphunzirowa akupereka kuti kudya kwakukulu kwa zakudya zopanga asidi kungakhale kotanganidwa ndi kusakanikirana ndi insulini, vuto lomwe likugwirizana kwambiri ndi shuga.
3) Matenda Ovuta a Impso
Kudyetsa zakudya zapamwamba kwambiri za asidi kumayambitsa kuchulukitsa mankhwala a asidi ndipo kumawonjezera chiopsezo cha matenda a impso. Kafukufuku wofalitsidwa mu American Journal of Nephrology mu 2015, ofufuza adatsata anthu okwana 15,055 opanda matenda a impso zoposa zaka 21 (omwe anali mbali ya Atherosclerosis Hazard in Communities study) ndipo adapeza kuti atasintha zinthu zina (monga zoopsa, caloric , ndi chiwerengero cha anthu), chakudya chokwanira cha asidi chinagwiridwa ndi chiopsezo chachikulu cha matenda a impso.
Pazigawo za zakudya zokha, mapiritsi apamwamba a magnesium ndi mapuloteni a masamba ndiwo anali ndi gulu lamphamvu kwambiri lotetezera ndi matenda a impso.
4) Matenda a mtima
Nyuzipepala ya Journal of Nutrition ya 2016 inati: "Zakudya zapamwamba zowonjezera mavitamini zimakhudza kufala kwa anthu ambiri, malinga ndi kafukufuku wofalitsidwa mu Journal of Nutrition mu 2016. Kwa kafukufuku, ofufuza anagwiritsa ntchito data kuchokera ku Swedish Mammography Cohort ndi a Cohort ndi Swedish Men, omwe anaphatikizapo akazi 36,740 ndi 44,957 amuna kumayambiriro kwa nyengo yotsatira ya zaka 15. Mwa amuna ndi akazi, anthu ambiri amafa chifukwa chodya zakudya zamakono kapena zakudya zamchere.
Kafukufuku amene anafalitsidwa ku Cardiovascular Diabetology mu 2016 anapeza kuti anthu omwe ali ndi PRAL apamwamba ali ndi kuwonjezeka kwakukulu kwa atherosclerotic cardiovascular disease ndipo amakhala a gulu loopsa kwambiri poyerekeza ndi omwe ali ndi PRAL kwambiri.
5) Ngozi ya Fracture
Ngakhale kuti kafukufuku wina akusonyeza kuti zakudya zamchere zingachepetse chiopsezo chotayika, phunziro la 2015 lofalitsidwa mu Osteoporosis International linatsatira amuna ndi akazi a zaka zapakati pa 861 70 ndipo anapeza kuti zakudya zosakaniza za asidi sizinayanjane ndi mafupa a mitsempha kapena mafupa a mitsempha .
Chitetezo
Ngati muli ndi matenda (monga matenda a impso kapena kansa), onetsetsani kuti mufunsane ndi wothandizira anu musanapange kusintha kwa zakudya zanu. Kuwonjezera apo, anthu omwe amamwa mankhwala omwe amakhudza kashiamu, potassium, kapena mchere wina ayenera kuyendera ndi dokotala asanayese kudya zakudya zamchere.
Kutsata chakudya cha alkaline mopanda malire popanda kulingalira zinthu zina (monga mapuloteni kapena zakudya zamtundu wa caloric) zingayambitse mavuto a thanzi monga mapuloteni kapena kuchepa kwa zakudya kapena kuperewera kwambiri.
Pali zinthu zina zomwe zimagulitsidwa monga "madzi alkalini" kapena zopangidwa ndi alkalini. Kutetezedwa kwa zinthu zotere sikudziwika.
Kodi Muyenera Kuyesa Zakudya Zamchere?
Ngakhale zakudya zamchere siziyenera kugwiritsidwa ntchito mmalo mwa chithandizo chamankhwala pa matenda alionse, kutenga zakudya zamasamba zokhutira mu zipatso ndi ndiwo zamasamba zingakuthandizeni kukwaniritsa bwino thanzi lanu ndi kuteteza matenda ena.
Pali zakudya zambiri pa mndandanda wa asidi (monga mbewu, nyemba, mtedza) zomwe zili ndi makhalidwe abwino ndipo palinso zakudya zomwe zili pansi pa mndandanda (monga khofi ndi vinyo) zomwe ziyenera kugwiritsidwa ntchito mopitirira malire. M'malo mowona kuti ndondomeko ya zakudya ndi "zakudya zodyera" ndi "zakudya zolepheretsa", talingalirani za zakudya za asidi ndizokhazikika zomwe zimapangika palimodzi ndikuyesa kudya zakudya zoyenera.
Zotsatira:
> Dawson-Hughes B, Harris SS, Ceglia L. Alkaline zakudya zimathandiza kuti anthu akuluakulu azikhala ndi minofu yambiri. Am J Clin Nutr. 2008 Mar; 87 (3): 662-5.
> Fagherazzi G, Vilier A, Bonnet F, et al. Zakudya za m'thupi ndi chiopsezo cha mtundu wa shuga wa mtundu 2: Kuphunzira kwa E3N-EPIC. Diabetologia. 2014 Feb; 57 (2): 313-20.
> Han E, Kim G, Hong N, et al. Chiyanjano pakati pa zakudya za acid acid ndi chiopsezo cha matenda a mtima: kafukufuku padziko lonse (KNANAN 2008-2011). Cardiovasc Diabetol. 2016 Aug 26; 15 (1): 122.
> Jia T, Byberg L, Lindholm B, ndi al. Matenda a asidi, matenda a impso, osteoporosis, ndi chiopsezo cha ziphuphu mwa abambo ndi amayi okalamba. Osteoporos Int. 2015 Feb; 26 (2): 563-70.
> Rebholz CM, Coresh J, Grams ME, ndi al. Matenda a Zakudya Zakudya ndi Zochitika Zachilendo Matenda Aakulu a Impso: Zotsatira kuchokera ku Phunziro la ARIC. Am J Nephrol. 2015; 42 (6): 427-35.
> Remer T, Manz F. Potha kukhala ndi asidi yamtundu wa zakudya komanso mphamvu ya mkodzo pH. J Amadyetsa Assoc. 1995 Jul; 95 (7): 791-7.
> Welch AA, MacGregor AJ, Skinner J, Spector TD, Moayyeri A, Cassidy A. Zakudya zapamwamba zamchere zimagwirizanitsidwa ndi zilembo zazikulu za mitsempha mwa akazi. Osteoporos Int. 2013 Jun; 24 (6): 1899-908.
> Xu H, Åkesson A, Orsini N, Håkansson N, Wolk A, JJ Carrero. Mgwirizano Wodzichepetsa Wopangidwa ndi Uliwonse pakati pa Zakudya Zakudya Zakudya ndi Zowopsa Zomwe Zimayambitsa Moyo ndi Amtima Amtima mwa Achikulire. J Nutriti. 2016 Aug; 146 (8): 1580-5.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.