Zvese zvaunoda Kuti Uzive Nezve Sarufa-Yakapfuma Kudya

Zvemukati

• Chii chinonzi sarufa?
• Kudya uye zvinwiwa zvakapfuma nesarufa
• Zvinogona kuitika mhedzisiro yesuriferi yakawandisa
• Manyoka
• Gut kuzvimba
• Kune vamwe vanhu vane hanya nesarufa here?
• Sulfure-yakapfuma chikafu inogona zvakare kubatsira
• Chinokosha

Sarufa ndechimwe chezvinhu zvikuru zviri mumhepo ().

Izvo zvakakukomberedza, kusanganisira muvhu chikafu chako chinokura mukati, chichiita chikamu chakakosha chezvikafu zvakawanda.

Muviri wako unoshandisa sarufa pazvinhu zvakasiyana siyana zvakakosha, zvinosanganisira kuvaka uye kugadzirisa DNA, pamwe nekudzivirira maseru ako kubva kukuvara. Nekudaro, kusanganisira zvakakwana sarufa-yakapfuma chikafu mune chako chikafu chakakosha kune hutano hwako ().

Asi, vamwe vanhu vanotaura vachinzwa zvirinani pavanobvisa kana zvakanyanya kudzikisa chikafu chine sarufa kubva pane zvavanodya.

Ichi chinyorwa chinoongorora humbowo hwazvino hwekuti chikafu chine sarufa chinobatsira here kana chinofanirwa kudzivirirwa.

Chii chinonzi sarufa?

Sarufa, calcium, uye phosphorus ndiwo matatu akanyanya kuwanda mumuviri wemunhu ().

Sarufa inoita basa rakakosha mumabasa akakosha mumuviri wako, sekugadzira mapuroteni, kugadzirisa kutaura kwejeni, kuvaka uye kugadzirisa DNA, uye kubatsira muviri wako kugaya chikafu ().

Chinhu ichi chakakoshawo mukugadzira nekudzokorora zvakare glutathione - imwe yemasimba emuviri antioxidants ayo anobatsira kudzora kuzvimba uye kudzivirira kukuvara kwesero kunokonzerwa nekushushikana kweiyo oxidative ().

Sarufa zvakare inobatsira kuchengetedza kutendeseka kwezvinobatanidza matishu, senge ganda rako, tendon, uye ligaments ().

Zvikafu zvakawanda nezvinwiwa - kunyangwe kunwa mvura kubva kune kumwe kunobva - zvakasikwa zvine sarufa. Mimwe mishonga uye zvinowedzera, kusanganisira mamwe maantibayoti, analgesics, uye ekurapa pamwe chete mishonga, ine nhanho dzakasiyana dzeichi chicherwa zvakare (, 5).

Sarufa is mineral inoshandiswa nemuviri wako kuita akasiyana mabasa, kusanganisira kugadzira nekugadzirisa DNA. Zvikafu zvakawanda nezvinwiwa, pamwe chete nemvura yekunwa, mishonga, uye zvinowedzera, zvine sarufa.

Kudya uye zvinwiwa zvakapfuma nesarufa

Sarufa inowanikwa mune zvakasiyana siyana zvekudya. Iwo makuru mapoka anosanganisira (, 5,):

• Nyama nehuku: kunyanya nyama yemombe, nyama yehuku, huku, dhadha, turkey, uye nhengo dzenyama senge moyo nechiropa
• Hove uye hove dzegungwa: mhando zhinji dzehove, pamwe ne shrimp, scallops, mussels, uye prawns
• Mbesa: kunyanya soyabhinzi, bhinzi nhema, bhinzi yeitsvo, mapizi akatsemurwa, uye bhinzi chena
• Nuts uye mbeu: kunyanya maamondi, nzungu dzeBrazil, nzungu, walnuts, uye manhanga uye mbeu yesame
• Mazai nemukaka: mazai akazara, cheddar, Parmesan uye gorgonzola chizi, uye mukaka wemombe
• Muchero wakaomeswa: kunyanya peaches akaomeswa, apricots, sultanas, uye maonde
• Mimwe miriwo: kunyanya asparagus, broccoli, zvinomera zveBrussels, tsvuku kabichi, maekisi, hanyanisi, radishes, misoro yetipiru, uye watercress
• Zvimwe zviyo: kunyanya pearl bhari, oats, gorosi, uye hupfu hwakagadzirwa kubva muzviyo izvi
• Zvimwe zvinwiwa: kunyanya doro, cider, waini, mukaka wekokonati, uye mazambiringa uye muto wedomasi
• Condiments uye zvinonhuwira: kunyanya horseradish, mustard, marmite, curry powder, uye ginger yepasi

Imvura yekunwa inogona zvakare kunge iine huwandu hwakawanda hwesarufa zvichienderana nekwaunogara. Izvi zvinogona kunyanya kuitika kana iwe ukatora mvura yako kubva mutsime (5).

Zvakare, sulfites - chikafu chinochengetwa chinobva musarufa - zvinowanzo kuwedzerwa kuzvikafu zvakapakurwa senge jamu, mapundu, uye michero yakaomeswa kuwedzera kwavo pasherefu. Sulfites inogona zvakare kukura zvakasikwa muzvikafu zvakaviriswa uye zvinwiwa zvinosanganisira doro, waini, uye cider (5).

Sulphur inowanzo kuwanikwa mune dzakasiyana siyana zvekudya uye zvinwiwa. Sulphur-inotorwa nesulphate imwe nzira yesarufa inowanzo kuwedzerwa kune zvimwe zvakapakurwa chikafu.

Zvinogona kuitika mhedzisiro yesuriferi yakawandisa

Kunyangwe uchitevera chikafu chine sarufa chakaringana kwakakosha kuhutano hwako, zvakawandisa izvi zvemaminerari zvinogona kukonzera mashoma mhedzisiro.

Manyoka

Kunwa mvura ine yakakwira sarufa kunogona kukonzeresa zvituru uye manyoka. Yakawandisa huwandu hweichi chicherwa chiri mumvura yako inogona zvakare kuchipa iyo isingafadzi kuravira uye kuita kuti inhuwidze kunge mazai akaora. Unogona kuyedza sarufa yemvura yako uchishandisa sarufa matanda (5).

Kune rimwe divi, parizvino hapana humbowo hwakasimba hwekuti kudya huwandu hwakawanda hwezvikafu zvine sulfure zvine zvakafanana laxative athari.

Gut kuzvimba

Kudya-sarufa-kwakapfuma kunogona kukuvadza zviratidzo kune avo vane ulcerative colitis (UC) kana chirwere cheChron (CD) - maviri ekuputira ura zvirwere izvo zvinokonzeresa kuzvimba kusingaperi uye maronda mudumbu.

Kumwe kutsvagurudza kunoratidza kuti sarufa-yakapfuma chikafu inogona kubatsira imwe mhando sulphate-inoderedza mabhakitiriya (SRB) kubudirira mumatumbu ako. Aya mabhakitiriya anoburitsa sulfide, mukomboni unofungidzirwa kuputsa dumbu, uye zvichikonzera kukuvara uye kuzvimba (,).

Izvo zvakati, kwete zvese zvikafu zvine sarufa-zvakapfuma zvinogona kuita zvakafanana. Semuenzaniso, nepo chikafu chakapfuma mune zvigadzirwa zvesarufa-zvine mhuka uye yakaderera mufibre inogona kukwidziridza mazinga eSRB, imwe yakapfuma mumuriwo une sarufa inoita kunge ine zvinopesana ().

Zvakare, zvinhu zvakawanda zvimwe kunze kwesarufa zvirimo mune zvekudya zvinogona kukanganisa chiyero chemuviri mabhakitiriya. Naizvozvo, kumwe kutsvagurudza kunodiwa pasati paitwa mhedziso dzakasimba.

Kunwa mvura nehupamhi hwesarufa kunogona kukonzera manyoka. Vanhu vane CD neUC vanogona kubatsirwa nekudzikamisa huwandu hwedzimwe dzakapfuma sarufa muzvikafu zvavo, asi kumwe kutsvagurudza kunodiwa.

Kune vamwe vanhu vane hanya nesarufa here?

Anecdotally, vamwe vanhu vanotaura vachinzwa zvirinani kana vachitevera yakaderera sarufa yekudya. Nekudaro, parizvino pane zvakaganhurirwa kutsvagurudza pamusoro pekusagadzikana kwesarufa.

Panzvimbo iyoyo, zvidzidzo zvakawanda zvinotarisa pamhedzisiro yemasulfite - chinhu chinodzivirirwa chinotorwa kubva kusarufa icho chinowedzerwa kune zvimwe zvinwiwa zvinodhaka uye zvekudya zvakapakurwa kuitira kudzivirira kuora uye kuwedzera hupenyu hwesherufu.

Around 1% yevanhu vanoita kunge vane sulpite senzwi inokonzeresa kuchenesa, mikoko, kuzvimba, kuda kurutsa, kana zviratidzo zveapma kana zvichinge zvaratidzwa kune chikafu chakafuma mune sulfites. Muzviitiko zvakanyanyisa, kuburitswa kunogona kutokonzeresa kugwinha kana kushamisika kweanaphylactic ().

Vanhu vanoziva kune sulfites vanobatsirwa nekudzivirira chikafu chine izvo. Nekudaro, parizvino pane humbowo hushoma hunoratidza kuti naivowo vanobatsirwa nekuganhurira chikafu chine sarufa.

Kana iwe uine hanya nesulpites, ita shuwa yekutarisa zvinyorwa zvekudya uye dzivirira zvigadzirwa sodiyamu sulfite, sodium bisulfite, sodium metabisulfite, sulfur dioxide, potasium bisulfite, uye potassium metabisulfite ().

Vamwe vanhu vane hanya nesulpites, chinogadziriswa nesarufa chinowedzerwa kune zvimwe zvinwiwa zvinodhaka uye chikafu chakapakurwa. Nekudaro, ivo vanofanirwa kudzivirira chikafu chine sulfite. Zvisinei, pane humbowo hushoma hwekuti vanofanirwa kudzivirira chikafu chine sarufa zvakare.

Sulfure-yakapfuma chikafu inogona zvakare kubatsira

Kunyangwe paine mikana yekukanganisa kuwana sarufa yakawandisa, zvakakosha kuti ubatanidze chikafu ichi mukudya kwako.

Sulfure inotora chinzvimbo chakakosha mukutaura kwemajini uye kuchengetedza kutendeka kwemashuga emuviri. Inobatsirawo kugaya chikafu uye inodzivirira muviri wako kubva kuzvipusha uye kusagadzikana kweiyo oxidative (,).

Uye zvakare, chikafu chine sarufa-chakapfuma chinowanzo kuve chakapfuma mune zvimwe zvakasiyana zvinovaka muviri uye zvinobatsira zvinomera zvemiti Kucheka chikafu ichi kubva muchikafu chako kunogona kuita kuti zvinyanye kuoma kusangana nezvinodiwa zvezuva nezuva zvemuviri.

Zvakare, zvimwe zvekudya zvine sarufa-yakawanda, senge gariki uye cruciferous miriwo, zvinogona kubatsira kudzivirira kubva kuzvirwere zvakaita senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye gomarara, pamwe nekurasikirwa nezera kwehutano hwehuropi (,,,,).

Nekudaro, kudzora kudya kwako kweichi chikafu zvakanyanya zvakanyanya hakukurudzirwe, kunze kwekunge kuchinyatsodiwa.

Kana iwe uchifungidzira chikafu chine sarufa-chakakomba kunge chiri chikonzero chekusagadzikana kwematumbu, funga kutsvaga kutungamira kubva kune akanyoreswa dietitian kuti uone kuti yako yakaderera sarufa yekudya inoramba ichizadzisa zvaunoda zvezuva nezuva zvehutano.

Zvimwe zvekudya zvine sarufa zvinogona kudzivirira kubva kune zvimwe zvirwere. Chikafu chakapfuma nesarufa chinowanzove chakapfuma mune zvimwe zvakasiyana zvinovaka muviri, uye kudya zvakati wandei zvezvikafu izvi kunogona kuita kuti zviome kusangana nezvinodiwa zvemuviri.

Chinokosha

Sarufa is mineral inocherwa mumaitiro mazhinji akakosha mumuviri wako, kusanganisira kugadzira nekugadzirisa kweDNA. Naizvozvo, kudya zvakakwana sarufa-yakapfuma zvekudya yakakosha kune hutano hwako.

Izvozvo zvakati, kunwa mvura ine yakawanda yemaminerari kunogona kukonzera zvigaro zvakasununguka uye chirwere. Uyezve, chikafu chakazara nesarufa chinogona kukuvadza zviratidzo zvevanhu vane zvimwe zvirwere zvemudumbu.

Rangarira kuti chikafu chakawanda-nesarufa chinewo zvimwe zvakasiyana zvinovaka muviri. Vaya vanofungidzira chikafu chine sarufa-chakakonzera kuti ura husagadzikana vangangoda kutaura kuna chiremba wezvekudya kuti vaone kuti kudya kwavo kuchiramba kuchizadzisa zvidikanwi zvavo zvezuva nezuva.