Iyo 20 Zvakanakisa Kudya Kwevanhu vane Hosha Yeitsvo

Zvemukati

• Kudya uye chirwere cheitsvo
• 1. Koliflower
• 2. Blueberries
• 3. Gungwa mabass
• 4. Mazambiringa matsvuku
• 5. Mazai machena
• 6. Garlic
• 7. Buckwheat
• 8. Mafuta omuorivhi
• 9. Bulgur
• 10. Kabichi
• 11. Huku isina ganda
• 12. Bhero mhiripiri
• 13. Hanyanisi
• 14. Arugula
• 15. Nzungu dzeMacadamia
• 16. Radishi
• 17. Turnips
• 18. Chinanazi
• Nzira Yokutema Chinanazi
• 19. Cranberries
• 20. Shiitake howa
• Chinokosha

Chirwere cheitsvo idambudziko rakajairika rinobata pamusoro pegumi muzana yevagari venyika (1).

Itsvo idiki asi ine simba nhengo dzakaumbwa sebhinzi dzinoita mabasa akakosha.

Ivo vane basa rekusefa marara zvigadzirwa, kuburitsa mahormone anodzora kuwedzera kweropa, kuenzanisa zvinwiwa mumuviri, kugadzira weti, uye zvimwe zvakawanda zvakakosha mabasa (2).

Kune nzira dzakasiyana siyana idzo nhengo dzakakosha idzi dzinogona kukuvara.

Chirwere cheshuga uye kuwedzerwa kweropa ndizvo zvakanyanya kukonzera njodzi yeitsvo. Nekudaro, kufutisa, kusvuta, genetics, mukadzi, uye zera zvinogona zvakare kuwedzera njodzi ().

Isingadzorwe shuga yeropa uye yakakwira BP inokanganisa tsinga dzeropa muitsvo, zvichideredza kugona kwavo kushanda nemazvo ().

Kana itsvo dzisiri kushanda nemazvo, tsvina inovakwa muropa, kusanganisira tsvina kubva muchikafu ().

Naizvozvo, zvakafanira kuti vanhu vane chirwere cheitsvo vatevere chikafu chakakosha.

Kudya uye chirwere cheitsvo

Kurambidzwa kwechikafu kunosiyana zvichienderana nezinga rekukuvara kweitsvo.

Semuenzaniso, vanhu vari mumatanho ekutanga echirwere cheitsvo vane zvirambidzo zvakasiyana pane avo vane kukundikana kweitsvo, inozivikanwawo seyekupedzisira-danho renal chirwere (ESRD) (,).

Kana iwe uine chirwere cheitsvo, wako wekuchengeta hutano anoona chikafu chakanakisa pane zvaunoda.

Kune vanhu vazhinji vane chirwere cheitsvo chemberi, zvakakosha kutevedzera chikafu chinodikanwa neitsvo icho chinobatsira kudzikisa huwandu hwemarara muropa.

Kudya uku kunowanzo kunzi chikafu chetsvo.

Inobatsira kusimudzira itsvo kushanda ichidzivirira kumwe kukuvara ().

Nepo kurambidzwa kwekudya kuchisiyana, zvinowanzo kurudzirwa kuti vanhu vese vane chirwere cheitsvo vadzivise zvinotevera zvinovaka muviri.

• Sodium. Sodium inowanikwa mune zvakawanda zvekudya uye chikuru chinhu chetafura yemunyu. Itsvo dzakakuvara hadzigoni kusefa yakawandisa sodium, zvichikonzera huwandu hwayo hweropa kukwira. Inowanzo kukurudzirwa kudzora sodium pasi pe2,000 mg pazuva (,).
• Potassium. Potassium inotamba akawanda mabasa akakosha mumuviri, asi avo vane chirwere cheitsvo vanofanirwa kudzora potasium kudzivirira njodzi dzakakwira muropa. Inowanzo kukurudzirwa kudzikamisa potasium kusvika pasi pe2,000 mg pazuva (, 12).
• Phosphorus. Itsvo dzakakuvara hadzigone kubvisa yakawandisa phosphorus, chicherwa muzvikafu zvakawanda. Nzvimbo dzakakwirira dzinogona kukonzera kukuvadzwa kwemuviri, saka phosphorus yekudya inorambidzwa kusvika pasi pe800-1,000 mg pazuva pazuva muvarwere vazhinji (13,).

Mapuroteni chimwe chikafu icho vanhu vane chirwere cheitsvo vangangoda kudzikamisa, sezvo itsvo dzakakuvadzwa dzisingakwanise kubvisa zvigadzirwa zvemarara kubva mupuroteni metabolism.

Nekudaro, avo vane kumagumo-danho renal chirwere vari kuita dialysis, kurapwa kunosefa nekuchenesa ropa, vane yakakura mapuroteni anodikanwa (,).

Munhu wega wega ane chirwere cheitsvo chakasiyana, ndosaka zvakakosha kuti utaure nemupi wako wezvehutano nezve zvaunoda zvekudya.

Neraki, zvakawanda zvinonaka uye zvine hutano sarudzo zvakaderera mu phosphorus, potasium, uye sodium.

Heano makumi maviri ezvakanakisa chikafu chevanhu vane chirwere cheitsvo.

1. Koliflower

Cauliflower imuriwo une hutano unova manyuko akanaka ezvakawanda zvinovaka muviri, zvinosanganisira vhitamini C, vhitamini K, uye B vhitamini folate.

Iyo zvakare izere neanopokana-kuzvimba makomponi senge indoles uye iri rakanakisa sosi ye fiber ().

Uyezve, yakakora cauliflower inogona kushandiswa panzvimbo yemapatata kune yakaderera potasium padivi dhishi.

Imwe kapu (124 gramu) yekorifura yakabikwa ine ():

• sodium: 19 mg
• potasium: 176 mg
• phosphorus: 40 mg

2. Blueberries

Blueberries izere nezvinovaka muviri uye chimwe chezvakanakisa sosi ye antioxidants yaunogona kudya ().

Kunyanya, aya mabriji anotapira ane antioxidants anonzi anthocyanins, ayo anogona kudzivirira kubva kuchirwere chemoyo, mamwe magomarara, kuderera kwekuziva, uye chirwere cheshuga (20).

Ivo zvakare vanoita inonakidza yekuwedzera kune itsvo-inoshamwaridzika chikafu, sezvo iri yakaderera mune sodium, phosphorus, uye potasium.

Imwe kapu (148 gramu) yematsva mablueberries ine ():

• sodium: 1.5 mg
• potasium: 114 mg
• phosphorus: 18 mg

3. Gungwa mabass

Gungwa mabass ipuroteni yemhando yepamusoro ine mafuta anoshamisa ane hutano anonzi omega-3s.

Omega-3s inobatsira kudzikisa kuzvimba uye inogona kubatsira kudzikisa njodzi yekudzikira kwekuziva, kushushikana, uye kusagadzikana (,,).

Nepo hove dzese dzakakwira muphosphorus, mabass egungwa ane huwandu hwakaderera pane zvimwe zvegungwa.

Nekudaro, zvakakosha kuti utore zvidimbu zvidiki kuti uchengetedze yako phosphorus mazinga mukutarisa.

Matatu maunzi (85 magiramu) emabhasi akabikwa egungwa ane ():

• sodium: 74 mg
• potasium: 279 mg
• phosphorus: 211 mg

4. Mazambiringa matsvuku

Mazambiringa matsvuku haangori anonaka chete asiwo anounza toni yezvinovaka mukapakeji kadiki.

Iwo akakwirira muvhitamini C uye ane antioxidants anonzi flavonoids, ayo akaratidzirwa kudzikisa kuzvimba ().

Pamusoro pezvo, mazambiringa matsvuku akakwirira mu resveratrol, mhando ye flavonoid iyo yakaratidzirwa kubatsira hutano hwemwoyo uye kudzivirira kurwisa chirwere cheshuga uye kuderera kwekuziva (,).

Iyi michero inotapira inoenderana neitsvo, ine kapu yehafu (75 gramu) iine ():

• sodium: 1.5 mg
• potasium: 144 MG
• phosphorus: 15 mg

5. Mazai machena

Kunyangwe mazai emazai ane hutano hwakanyanya, iwo ane huwandu hwakawanda hwephosphorus, zvichiita kuti vachena vezai vave sarudzo iri nani kune vanhu vanotevera chikafu chetsvo.

Mazai machena anopa mhando yepamusoro, itsvo-inoshamwaridza sosi yeprotein.

Uyezve, ivo sarudzo yakasarudzika kune vanhu vari kurapwa dialysis, vane mapuroteni akakwirira anoda asi vanoda kudzikamisa phosphorus.

Maviri machena machena machena (66 gramu) ane ():

• sodium: 110 mg
• potasium: 108 mg
• phosphorus: 10 MG

6. Garlic

Vanhu vane matambudziko eitsvo vanokurudzirwa kudzikamisa huwandu hwesodium muzvikafu zvavo, kusanganisira munyu wakawedzerwa.

Garlic inopa imwe inonaka inonaka kune munyu, ichiwedzera kunhuvira kune madhishi apo uchipa zvinovaka muviri.

Iyo yakanaka sosi yemanganese, vhitamini C, uye vhitamini B6 uye ine sulfur macomputer ane anti-kupisa zvinhu.

Mavara matatu (9 gramu) egariki ane ():

• sodium: 1.5 mg
• potasium: 36 mg
• phosphorus: 14 mg

7. Buckwheat

Mbeu dzakawanda dzakazara dzinowanzove dzakakwirira mu phosphorus, asi buckwheat yakasarudzika ine hutano.

Buckwheat ine hutano hwakanyanya, ichipa huwandu hwakawanda hweB mavitamini, magnesium, iron, uye fiber.

Ichowo chiyo chisina guten, ichiita buckwheat sarudzo yakanaka kune vanhu vane chirwere checliac kana kusagadzikana kweguteni.

Hafu mukombe (84 magiramu) ebhekweheat yakabikwa ine ():

• sodium: 3.5 MG
• potasium: 74 mg
• phosphorus: 59 MG

8. Mafuta omuorivhi

Oiri reMiorivhi sosi yakanaka yemafuta uye phosphorus-isina, ichiita sarudzo huru kune vanhu vane chirwere cheitsvo.

Kazhinji, vanhu vane chirwere cheitsvo chemberi vane dambudziko rekuchengeta huremu, kugadzira hutano, hwakanyanya macalorie chikafu semafuta emuorivhi akakosha.

Ruzhinji rwemafuta mumafuta emuorivhi ari monounsaturated mafuta anonzi oleic acid, iyo ine anti-kupisa zvinhu ().

Uyezve, mafuta emonounsaturated akatsiga patembiricha dzakakwirira, zvichiita maorivhi sarudzo yakanaka yekubika.

Supuni imwe (13.5 gramu) yemafuta emuorivhi ine ():

• sodium: 0.3 mg
• potasium: 0.1 mg
• phosphorus: 0 mg

9. Bulgur

Bulgur chibereko chegorosi chakazara chinoita chinotyisa, cheitsvo-chinoshamisira imwe nzira kune zvimwe zviyo zvakakwirira mu phosphorus ne potassium.

Iyi tsanga ine hutano isosi yakanaka yeB B mavitamini, magnesium, iron, uye manganese.

Ichowo chakanakisa sosi yemapuroteni-akavakirwa uye akazara nefibre yezvikafu, izvo zvakakosha kune hutano hwekugaya.

Hafu-mukombe (91-gramu) kushumirwa kwebulgur ine ():

• sodium: 4.5 mg
• potasium: 62 MG
• phosphorus: 36 mg

10. Kabichi

Kabichi ndeye yemhuri yemuchinjikwa uye inoremerwa nemavitamini, zvicherwa, uye akasimba makomponi emiti

Iyo sosi huru yevhitamini K, vhitamini C, uye akawanda B mavitamini.

Uyezve, inopa isingasviki fiber, rudzi rwefibre iyo inochengetedza yako yekugaya sisitimu ine hutano nekusimudzira kugara uchiita matumbu uye nekuwedzera huwandu kutsiko ().

Uyezve, yakaderera mu potasium, phosphorus, uye sodium, ine kapu imwe (70 gramu) yekabhedji kabichi ine ():

• sodium: 13 mg
• potasium: 119 MG
• phosphorus: 18 mg

11. Huku isina ganda

Kunyangwe kushomeka kwekudya kweprotein kuchikosha kune vamwe vanhu vane hosha dzeitsvo, kupa muviri huwandu hwakaringana hwemhando yepamusoro mapuroteni kwakakosha kuhutano.

Isina ganda huku chipfu chine phosphorus shoma, potasium, uye sodium pane yeganda-pane huku.

Kana uchitenga huku, sarudza nyama nyowani uye dzivirira huku yakagadzirwa isati yagadzirwa, sezvo iine yakawanda sodiamu uye phosphorus.

Matatu maunzi (84 magiramu) echipfuva chisina huku chipfuva chine ():

• sodium: 63 MG
• potasium: 216 mg
• phosphorus: 192 mg

12. Bhero mhiripiri

Bhero mhiripiri ine huwandu hunoshamisa hwezvinovaka muviri asi hwakaderera mu potassium, kusiyana nemimwe miriwo mizhinji.

Aya mhiripiri ane mavara akajeka ane antioxidant vhitamini C.

Muchokwadi, imwe tsvuku tsvuku bhero mhiripiri (74 gramu) ine 105% yezvakakurudzirwa kudya kwevhitamini C.

Iwo zvakare akatakurwa vhitamini A, chinhu chakakosha chinovaka muviri, icho chinowanzo kukanganiswa muvanhu vane chirwere cheitsvo (40).

Imwe tsvuku tsvuku (74 gramu) ine ():

• sodium: 3 MG
• potasium: 156 mg
• phosphorus: 19 mg

13. Hanyanisi

Hanyanisi yakanaka kwazvo pakupa kunaka-kwesoda-isina dhiraini kune-renal-kudya ndiro.

Kuderedza kunwa kwemunyu kunogona kuva kwakaoma, zvichiita kuti uwane zvinonaka zvemunyu zvinofanirwa.

Kusesa hanyanisi negariki nemafuta emuorivhi zvinowedzera kuravira kune ndiro pasina kukanganisa hutano hwetsvo.

Zvakare, hanyanisi dzakakwirira muvhitamini C, manganese, uye B mavitamini uye ane prebiotic tambo dzinobatsira kuchengetedza yako yekugaya system ine hutano nekudyisa inobatsira gut mabhakitiriya ().

Rimwe hanyanisi (70 gramu) rine ():

• sodium: 3 MG
• potasium: 102 MG
• phosphorus: 20 mg

14. Arugula

Mazhinji magidhi ane hutano senge sipinashi uye kare ane potassium yakawanda uye anonetsa kukwana muchikafu chetsvo.

Nekudaro, arugula igiriniti-dense girini iri shoma mu potassium, ichiita sarudzo yakanaka kune itsvo-inoshamwaridza masaladi uye padivi madhishi.

Arugula isosi yakanaka yevhitamini K uye zvicherwa manganese uye calcium, zvese izvi zvakakosha kune hutano hwemabhonzo.

Iri girini inovaka muviri inewo ma nitrate, ayo akaratidzirwa kudzikisa BP, chakakosha chakanakira avo vane chirwere cheitsvo ().

Imwe kapu (20 gramu) yearugula mbishi ine ():

• sodium: 6 MG
• potasium: 74 mg
• phosphorus: 10 MG

15. Nzungu dzeMacadamia

Mazhinji nzungu akakwirira mu phosphorus uye haina kukurudzirwa kune avo vanotevera chikafu chetsvo.

Nekudaro, macadamia nzungu isarudzo inonaka kune vanhu vane matambudziko eitsvo. Iwo akaderera zvakanyanya mu phosphorus kupfuura nzungu dzakakurumbira senzungu nemaamondi.

Iwo zvakare akarongedzwa nemafuta ane hutano, B mavitamini, magnesium, mhangura, iron, uye manganese.

Rimwe ounce (28 gramu) yemakungu emacadamia rine ():

• sodium: 1.4 mg
• potasium: 103 mg
• phosphorus: 53 MG

16. Radishi

Radishes ndiwo miriwo inotapira inoita kuwedzera kune hutano kune chikafu chetsvo.

Izvi zvinodaro nekuti iwo akaderera kwazvo mu potasium uye phosphorus asi akakwirira mune zvimwe zvakawanda zvakakosha zvinovaka muviri.

Radishes sosi huru yevhitamini C, antioxidant iyo yakaratidzirwa kudzikisa njodzi yehosha yemoyo uye cataract (,).

Pamusoro pezvo, kuravira kwavo kwemhiripiri kunoita kuwedzere kunakidza kune yakaderera sodium madhishi.

Hafu mukombe (58 magiramu) ematavi akachekwa ane ():

• sodium: 23 mg
• potasium: 135 mg
• phosphorus: 12 mg

17. Turnips

Turnips inoshamwaridzana neitsvo uye inoita chinzvimbo chakanakisa chemiriwo iyo iri muhombe mu potassium semapatatisi uye squash yechando.

Iyi midzi miriwo yakatakurwa nefibre uye vhitamini C. Iwo zvakare ane hutano hwakakwana sosi yevhitamini B6 uye manganese.

Inogona kukangwa kana kubikwa uye kushedzwa kune yakasarudzika dhishi dhishi iyo inoshanda mushe kune renal chikafu.

Hafu mukombe (78 gramu) yetipipu yakabikwa ine ():

• sodium: 12.5 mg
• potasium: 138 mg
• phosphorus: 20 mg

18. Chinanazi

Michero yakawanda yekudziya semaranjisi, mabhanana, uye kiwis yakanyanya mu potassium.

Neraki, chinanaini chinogadzira inotapira, yakaderera potassium imwe kune avo vane matambudziko eitsvo.

Uyezve, chinanaini chakapfuma mu fiber, manganese, vitamini C, uye bromelain, enzyme inobatsira kudzikisa kuzvimba ().

Imwe kapu (165 gramu) yepainapple chunks ine ():

• sodium: 2 mg
• potasium: 180 mg
• phosphorus: 13 mg

Nzira Yokutema Chinanazi

19. Cranberries

Cranberries inobatsira zvese urinary turakiti uye itsvo.

Zvibereko zvidiki izvi, zvine tart zvine phytonutrients inonzi A-mhando proanthocyanidins, iyo inodzivirira mabhakitiriya kuti asanamatira kumucheto kweturakiti uye dundira, zvichidzivirira hutachiona (53,).

Izvi zvinobatsira kune avo vane chirwere cheitsvo, sezvo vaine njodzi yakawedzera yehutachiona (55).

Cranberries inogona kudyiwa yakaomeswa, yakabikwa, nyowani, kana sejusi. Ivo vakanyanya kuderera mu potassium, phosphorus, uye sodium.

Imwe kapu (100 gramu) yemutsva cranberries ine ():

• sodium: 2 mg
• potasium: 80 mg
• phosphorus: 11 mg

20. Shiitake howa

Shiitake howa chinhu chinonaka chinogona kushandiswa sechirimwa-chakavakirwa nyama chinotsiva avo vari pachikafu chetsvo avo vanoda kudzora mapuroteni.

Iwo sosi yakanaka kwazvo yeB B mavitamini, mhangura, manganese, uye selenium.

Uye zvakare, ivo vanopa huwandu hwakawanda hwepuroteni-based protein uye dietary fiber.

Shiitake howa hwakadzikira mu potassium kupfuura portobello uye chena bhatani howa, ichivaita sarudzo yakanaka kune avo vanotevera chikafu chetsvo (,).

Imwe kapu (145 gramu) yeiyo yakabikwa shiitake howa ine ():

• sodium: 6 MG
• potasium: 170 MG
• phosphorus: 42 mg

Chinokosha

Zvikafu zvine itsvo pamusoro apa sarudzo dzakanakisa dzevanhu vanotevera chikafu chetsvo.

Rangarira kugara uchikurukura zvaunosarudza zvekudya nemupi wako wezvehutano kuti uone kuti uri kutevera chikafu chakanakisa pane zvaunoda iwe wega.

Kurambidzwa kwechikafu kunosiyana zvichienderana nerudzi uye nhanho yekukuvara kweitsvo, pamwe nekupindira kwekurapa kuri munzvimbo, senge mishonga kana kurapwa kwedialysis.

Nepo uchitevera kudya kwetsvo kunogona kunzwa kuchirambidza pane dzimwe nguva, kune zvakawanda zvekudya zvinonaka zvinokodzera mune hutano, hwakadzikama, hwetsvo-hushamwari hwekudya chirongwa.