Mukaka Unoderedza Kushungurudza?

Zvemukati

• Kunwa mukaka kunogona kudzikisira chirungurira here?
• Calcium inogona kupa zvimwe zvakanaka
• Mapuroteni anogona kubatsira
• Zvingaite kuti chirungurira chiwedzere
• Vari kutsiva vari nani here?
• Chinokosha

Kushungurudza, inonziwo acid reflux, chiratidzo chinowanzoonekwa chegastroesophageal Reflux chirwere (GERD), iyo inobata nezve makumi maviri muzana yevagari vemuU.S. (1).

Zvinoitika kana zviri mukati medumbu rako, zvinosanganisira gastric acid, inodzokera kumusoro kune yako esophagus, ichikupa iwe unonzwa kupisa muchipfuva chako ().

Vamwe vanhu vanoti mukaka wemombe mushonga wepanyama wekurwadziwa nechirungurira, vamwewo vachiti zvinokuvadza mamiriro acho.

Ichi chinyorwa chinoongorora kana mukaka unoderedza kupisa moyo.

Kunwa mukaka kunogona kudzikisira chirungurira here?

Pane humwe humbowo hunoratidza kuti mukaka calcium uye mapuroteni zvirimo zvinogona kubatsira kudzikisira chirungurira.

Calcium inogona kupa zvimwe zvakanaka

Calcium carbonate inowanzo shandiswa se calcium supplement, asi zvakare seantacid nekuda kweayo acid-neutralizing mhedzisiro.

Mukombe mumwe (245 ml) wemukaka wemombe unopa 21-23% yeDaily Value (DV) yecalcium zvichienderana nekuti yakazara here kana kuti ine mafuta mashoma (,).

Nekuda kwehuwandu hwayo hwecalcium, vamwe vanoti ndiwo mushonga wepanyama wekurwadziwa pahutsi.

Muchokwadi, chidzidzo muvanhu 11,690 vakafunga kuti kudya kwakanyanya kwecalcium yekudya kwaibatanidzwa nenjodzi yakadzikira ye reflux muvarume (,).

Calcium zvakare yakakosha mamineral etsandanyama toni.

Vanhu vane GERD vanowanzove vasina kusimba ezasi esophageal sphincter (LES), mhasuru iyo inowanzo dzivirira izvo zvemudumbu rako kuti zvirege kudzoka kumusoro.

Chidzidzo muvanhu gumi nevasere vane chirungurira chakawana kuti kutora calcium carbonate kwakakonzera kuwedzera kweLES mhasuru toni mu50% yematambudziko. Mhedzisiro iyi inoratidza kuti kutora ichi chekuwedzera kunatsiridza mashandiro ebasa inogona kunge iri imwe nzira yekudzivirira chirungurira ().

Mapuroteni anogona kubatsira

Mukaka chinhu chakanakisa sosi yemapuroteni, ichipa magiramu masere pa 1 mukombe (245 ml) (,).

Chidzidzo muvanhu makumi maviri nevaviri vane chirungurira chakawana kuti avo vaidya mapuroteni mazhinji vaisambove nezviratidzo ().

Vatsvagiri vanotenda kuti mapuroteni anogona kubatsira pakurapa chirungurira nekuti inokurudzira gastrin kuchengetedzwa.

Gastrin ihormoni iyo inowedzerawo LES contraction uye inosimudzira kuburitswa kwemukati medumbu rako, inozivikanwawo seye gastric kurasa. Izvi zvinoreva kuti chikafu chidiki chiripo chekusimudzira kumashure.

Nekudaro, gastrin inobatanidzwawo mukuvanda kwemudumbu acid, iyo inogona kupedzisira yawedzera iyo inonzwa kupisa mubhokisi rako ().

Naizvozvo, hazvina kujeka kana protein iri mumukaka inodzivirira kana kuwedzera kupisa kwechirungurira.

Mukaka une hupfumi hwecalcium uye protein, iyo inogona kuve nemhedzisiro inobatsira kubatsira kudzikisira chirungurira.

Zvingaite kuti chirungurira chiwedzere

Imwe kapu (245 ml) yemukaka wese mapaketi masere magiramu emafuta, uye ongororo inoratidza kuti chikafu chine mafuta ndizvo zvinowanzoitika pakurwadzisa kwehana (,,).

Kudya-kwemafuta chikafu kunozorodza iyo LES mhasuru, zvichiita kuti zvive nyore kune rako remudumbu zvirimo kuti reflux back up ().

Zvakare, sezvo mafuta achitora nguva yakareba kugaya kupfuura mapuroteni uye carbs, ivo vanononoka gastric kubuda. Izvi zvinoreva kuti dumbu rinodurura zvirimo zvishoma nezvishoma - inyaya yatove yakajairika pakati pevanhu vane chirungurira (12,).

Kunonoka gastric kurasa kwave kuchisanganiswa nekuwedzera esophageal kuratidzwa kune gastric acid uye yakakwira vhoriyamu yechikafu chiripo chekudzokera kumashure kune iyo esophagus. Izvi zvinhu zvinogona kuita kuti chirungurira chiwedzere ().

Kana iwe usiri kuda kurega kunwa mukaka, unogona kuenda kune yakaderedzwa-mafuta sarudzo. Izvi zvinogona kuve ne2-2.5 gramu emafuta, zvinoenderana nekuti akavezwa akareba kana mashoma-mafuta (,).

Mukaka wemafuta zvemukati zvinogona kuita kuti chirungurira chiwedzere, sezvo ichizorodza iyo LES uye kunonoka gastric kubuda.

Vari kutsiva vari nani here?

Wese munhu akasiyana, uye kunwa mukaka kunogona kana kusatonyanya kukuvadza chirungurira chako.

Vamwe vanhu vanokurudzira kuchinjika kumukaka wembudzi kana mukaka weamondi kuti uwane zororo. Zvakangodaro, hapana humbowo hwakaringana hwesainzi kutsigira aya mazano.

Kune rimwe divi, mukaka wembudzi unobatanidzwa nekudyiwa kuri nani pane mukaka wemombe, uye ongororo inoratidza kuti ine anti-inflammatory uye anti-allergic properties, izvo zvinogona kubatsira kune hutano hwako hwese (,,).

Nekudaro, iyo yakati rebei zvishoma mumafuta, izvo zvinogona kukuvadza zviratidzo zvako. Mukombe mumwe (245 ml) wemukaka wembudzi unorongedza magiramu gumi nemana emafuta, zvichienzaniswa nemagiramu masere ekubatira kumwe chete kwemukaka wemombe ().

Kune rimwe divi, mukaka wemuarumondi unofungidzirwa kuti unoderedza chirungurira zviratidzo nekuda kwehunhu hwayo.

Iyo acidity kana alkalinity yechikafu chinoyerwa neiyo pH nhanho, iyo inogona kutangira kubva pa0 kusvika 14. PH ye7 inoonekwa seyakarerekera nepo zvese zviri pasi pe6.9 zvine acidic, uye zvese zvinopfuura 7.1 zvine alkaline.

Ipo mukaka wemombe uine pH ye6.8, mukaka weamondi une imwe ye8.4. Nekudaro, vamwe vanotenda kuti zvinogona kubatsira kudzikamisa dumbu acids, asi kumwe kutsvagurudza kunodiwa kusimbisa chirevo ichi ().

Nepo dzimwe nzira mbiri idzi dzinogona kunge dzakagayiwa zviri nani kupfuura mukaka wemombe, nekuda kwekushayikwa kweumboo hwesainzi ungangoda kuzviongorora wega kuti unorega imwe iri nani kupfuura imwe.

Vamwe vanhu vanokurudzira kubva pamukaka wemombe kuenda kune chinotsiva kudzikisira chirungurira. Nekudaro, hapana hutsva hwakakwana kutsigira iyi kurudziro.

Chinokosha

Mukaka une zvayakanakira nezvayakaipira kana zvasvika pakusunungura chirungurira.

Nepo mapuroteni uye calcium kubva kumukaka wakakwenenzverwa zvinogona kukanganisa mudumbu acids, mukaka wakazara-mafuta unogona kuwedzera zviratidzo zvekurwadziwa kwepfungwa.

Zvakangodaro, iwe unogona kupa yakaderera-mafuta kana skim kuyedza, kana kutochinjira kune chinotsiva mukaka kana iwe uchinzwa kuti chinokukodzera iwe zvirinani.