Zakudya 20 Zabwino Kwambiri Kwa Anthu Omwe Ali Ndi Matenda A impso

Zamkati

• Zakudya ndi matenda a impso
• 1. Kolifulawa
• 2. Mabulosi abuluu
• 3. Nyanja zam'madzi
• 4. Mphesa zofiira
• 5. Mazira azungu
• 6. Garlic
• 7. Buckwheat
• 8. Mafuta a azitona
• 9. Bulgur
• 10. Kabichi
• 11. Nkhuku yopanda khungu
• 12. Tsabola belu
• 13. Anyezi
• 14. Arugula
• 15. Mtedza wa Macadamia
• 16. Radishi
• 17. Ziphuphu
• 18. Chinanazi
• Momwe Mungadulire Chinanazi
• 19. Cranberries
• 20. Bowa la Shiitake
• Mfundo yofunika

Matenda a impso ndi vuto lomwe limakhudza pafupifupi 10% ya anthu padziko lapansi (1).

Impso ndi ziwalo zazing'ono koma zamphamvu zooneka ngati nyemba zomwe zimagwira ntchito zambiri zofunika.

Amakhala ndiudindo wosesa zonyansa, kutulutsa mahomoni omwe amayendetsa kuthamanga kwa magazi, kulinganiza madzi amthupi, kupanga mkodzo, ndi zina zambiri zofunika (2).

Pali njira zosiyanasiyana zomwe ziwalo zofunika izi zingawonongeke.

Matenda a shuga ndi kuthamanga kwa magazi ndizoopsa zomwe zimayambitsa matenda a impso. Komabe, kunenepa kwambiri, kusuta, ma genetics, jenda, komanso zaka zingathenso kuonjezera ngozi ().

Shuga wamagazi osalamulirika komanso kuthamanga kwa magazi kumawononga mitsempha yamagazi mu impso, zomwe zimapangitsa kuti azitha kugwira bwino ntchito ().

Impso zikapanda kugwira bwino ntchito, zinyalala zimakundika m'magazi, kuphatikiza zonyansa kuchokera pachakudya ().

Chifukwa chake, ndikofunikira kuti anthu omwe ali ndi matenda a impso azitsatira chakudya chapadera.

Zakudya ndi matenda a impso

Kuletsa zakudya kumasiyanasiyana kutengera kuchuluka kwa impso.

Mwachitsanzo, anthu omwe ali mgulu loyambirira la matenda a impso amakhala ndi zoletsa zosiyana ndi omwe ali ndi vuto la impso, lotchedwanso endal site renal disease (ESRD) (,).

Ngati muli ndi matenda a impso, omwe amakuthandizani pa zaumoyo wanu ndi omwe amakupatsirani zakudya zabwino pazosowa zanu.

Kwa anthu ambiri omwe ali ndi matenda a impso otukuka, ndikofunikira kutsatira chakudya chokomera impso chomwe chimathandiza kuchepetsa kuchuluka kwa zinyalala m'magazi.

Zakudyazi nthawi zambiri zimatchedwa kuti zakudya zaimpso.

Zimathandizira kulimbikitsa ntchito za impso poletsa kuwonongeka kwina ().

Ngakhale zoletsa pazakudya zimasiyana, zimalimbikitsidwa kuti anthu onse omwe ali ndi matenda a impso aziletsa zakudya izi:

• Sodium. Sodium amapezeka muzakudya zambiri komanso gawo lalikulu la mchere wapatebulo. Impso zowonongeka sizingasewere sodium yochulukirapo, ndikupangitsa magazi ake kukwera. Nthawi zambiri amalimbikitsidwa kuchepetsa sodium yochepera 2,000 mg patsiku (,).
• Potaziyamu. Potaziyamu imagwira ntchito zambiri mthupi, koma omwe ali ndi matenda a impso amayenera kuchepetsa potaziyamu kuti apewe kuchuluka kwamagazi. Nthawi zambiri amalimbikitsidwa kuchepetsa potaziyamu osachepera 2,000 mg patsiku (, 12).
• Phosphorus. Impso zowonongeka sizingachotse phosphorous yochulukirapo, mchere wazakudya zambiri. Kutalika kwambiri kumatha kuwononga thupi, motero phosphorous ya zakudya imangokhala ochepera 800-1,000 mg tsiku lililonse mwa odwala ambiri (13,).

Mapuloteni ndi michere ina yomwe anthu omwe ali ndi matenda a impso angafunikire kuchepetsa, chifukwa impso zowonongeka sizingathe kuchotsa zinyalala kuchokera ku protein ya metabolism.

Komabe, iwo omwe ali ndi matenda opatsirana a impso omwe amadwala dialysis, chithandizo chomwe chimasefa ndikuyeretsa magazi, amafunikira mapuloteni ambiri (,).

Munthu aliyense yemwe ali ndi matenda a impso ndiwosiyana, ndichifukwa chake ndikofunikira kuti mulankhule ndi omwe amakuthandizani pazakudya zanu.

Mwamwayi, zosankha zabwino komanso zabwino ndizochepa mu phosphorous, potaziyamu, ndi sodium.

Nazi zakudya 20 zabwino kwambiri kwa anthu omwe ali ndi matenda a impso.

1. Kolifulawa

Kolifulawa ndi masamba opatsa thanzi omwe ndi magwero abwino azinthu zambiri, kuphatikiza vitamini C, vitamini K, ndi vitamini B folate.

Iyenso ili ndi mankhwala odana ndi kutupa monga indoles ndipo ndi gwero labwino kwambiri la fiber ().

Komanso, kolifulawa wosenda angagwiritsidwe ntchito m'malo mwa mbatata pazakudya zochepa za potaziyamu.

Chikho chimodzi (124 magalamu) a kolifulawa wophika ali ndi ():

• sodium: 19 mg
• potaziyamu: 176 mg
• phosphorous: 40 mg

2. Mabulosi abuluu

Blueberries yodzaza ndi michere komanso imodzi mwazinthu zabwino kwambiri zama antioxidants zomwe mungadye ().

Makamaka, zipatso zotsekerazi zimakhala ndi ma antioxidants otchedwa anthocyanins, omwe amateteza kumatenda amtima, khansa, kusazindikira, komanso matenda ashuga (20).

Amapangitsanso kuwonjezera pazakudya zabwino za impso, popeza zili ndi sodium wochuluka, phosphorous, ndi potaziyamu.

Chikho chimodzi (148 magalamu) amtundu wabuluu muli ():

• sodium: 1.5 mg
• potaziyamu: 114 mg
• phosphorous: 18 mg

3. Nyanja zam'madzi

Sea bass ndi mapuloteni apamwamba kwambiri omwe ali ndi mafuta athanzi modabwitsa otchedwa omega-3s.

Omega-3s amathandiza kuchepetsa kutupa ndipo zitha kuthandiza kuchepetsa chiopsezo chazidziwitso, kukhumudwa, ndi nkhawa (,,).

Ngakhale nsomba zonse zili ndi phosphorous, nyanja zamchere zimakhala zochepa kuposa nsomba zina.

Komabe, ndikofunikira kudya magawo ang'onoang'ono kuti phosphorous yanu ichepetse.

Ma ounike atatu (85 magalamu) a mabass ophika amchere amakhala ():

• sodium: 74 mg
• potaziyamu: 279 mg
• phosphorous: 211 mg

4. Mphesa zofiira

Mphesa zofiira sizongokhala zokoma zokha komanso zimaperekanso toni yazakudya phukusi laling'ono.

Amakhala ndi vitamini C wambiri ndipo amakhala ndi ma antioxidants otchedwa flavonoids, omwe awonetsedwa kuti amachepetsa kutupa ().

Kuphatikiza apo, mphesa zofiira ndizambiri mu resveratrol, mtundu wa flavonoid womwe wasonyezedwa kuti umathandizira thanzi la mtima ndikuteteza ku matenda ashuga komanso kuzindikira kwakuchepa kwa chidziwitso (,).

Zipatso zoterezi ndizokomera impso, ndipo chikho cha theka (75 magalamu) muli ():

• sodium: 1.5 mg
• potaziyamu: 144 mg
• phosphorous: 15 mg

5. Mazira azungu

Ngakhale ma dzira a dzira ndiopatsa thanzi kwambiri, ali ndi phosphorous yambiri, yopangitsa azungu azungu kusankha kwabwino kwa anthu omwe amadya aimpso.

Azungu azungu amapereka mapuloteni apamwamba kwambiri, okoma impso.

Kuphatikiza apo, ndi chisankho chabwino kwambiri kwa anthu omwe amalandira chithandizo cha dialysis, omwe ali ndi zosowa zambiri zamapuloteni koma amafunika kuchepetsa phosphorous.

Azungu awiri akulu (66 magalamu) ali ndi ():

• sodium: 110 mg
• potaziyamu: 108 mg
• phosphorous: 10 mg

6. Garlic

Anthu omwe ali ndi vuto la impso amalangizidwa kuti achepetse kuchuluka kwa sodium pazakudya zawo, kuphatikiza mchere wowonjezera.

Garlic imapereka njira yokometsera m'malo mwa mchere, kuwonjezera zonunkhira m'zakudya ndikupatsanso zabwino.

Ndi gwero labwino la manganese, vitamini C, ndi vitamini B6 ndipo ili ndi mankhwala a sulfure omwe ali ndi zida zotsutsana ndi zotupa.

Ma clove atatu (9 magalamu) a adyo ali ndi):

• sodium: 1.5 mg
• potaziyamu: 36 mg
• phosphorous: 14 mg

7. Buckwheat

Mbewu zambiri zimakhala ndi phosphorous, koma buckwheat ndiyabwino.

Buckwheat imakhala yathanzi kwambiri, imapereka mavitamini B ambiri, magnesium, chitsulo, ndi fiber.

Iyenso ndi tirigu wopanda gilateni, wopanga buckwheat kukhala chisankho chabwino kwa anthu omwe ali ndi matenda a leliac kapena kusalolera kwa gluten.

Kapu theka (84 magalamu) a buckwheat yophika ili ndi ():

• sodium: 3.5 mg
• potaziyamu: 74 mg
• phosphorous: 59 mg

8. Mafuta a azitona

Mafuta a azitona ndi mafuta komanso phosphorous yopanda thanzi, zomwe zimapangitsa kuti anthu azikhala ndi matenda a impso asankhe.

Nthawi zambiri, anthu omwe ali ndi matenda a impso otsogola amalephera kulemera, ndikupanga zakudya zopatsa thanzi zamafuta ambiri ngati maolivi.

Mafuta ambiri m'mafuta a azitona ndi mafuta omwe amatchedwa oleic acid, omwe ali ndi zotsutsana ndi zotupa ().

Kuphatikiza apo, mafuta a monounsaturated amakhazikika pamatenthedwe, ndikupangitsa mafuta a azitona kukhala oyenera kuphika.

Supuni imodzi (13.5 magalamu) a maolivi muli ():

• sodium: 0.3 mg
• potaziyamu: 0.1 mg
• phosphorous: 0 mg

9. Bulgur

Bulgur ndi mbewu yambewu yambewu yomwe imapanga njira yoopsa, yosagwirizana ndi impso ndi mbewu zina zonse zomwe zili ndi phosphorous ndi potaziyamu.

Njere yopatsa thanzi imeneyi ndi gwero labwino la mavitamini a B, magnesium, iron, ndi manganese.

Ndiwonso gwero labwino kwambiri la zomanga thupi zomanga thupi komanso zodzaza ndi ulusi wazakudya, zomwe ndizofunikira pamagulu am'mimba.

Kapu theka (91-gramu) yotulutsa bulgur ili ndi ():

• sodium: 4.5 mg
• potaziyamu: 62 mg
• phosphorous: 36 mg

10. Kabichi

Kabichi ndi wa banja la masamba obisalapo ndipo amakhala ndi mavitamini, michere, komanso mankhwala azitsamba wamphamvu.

Ndi gwero lalikulu la vitamini K, vitamini C, ndi mavitamini ambiri a B.

Kuphatikiza apo, imakhala ndi zotsekemera zosasungunuka, mtundu wa ulusi womwe umapangitsa kuti gawo lanu logaya chakudya likhale labwino polimbikitsa kuyenda kwamatumbo nthawi zonse ndikuwonjezera chopondapo ().

Kuphatikiza apo, ndi potaziyamu wochepa, phosphorous, ndi sodium, wokhala ndi chikho chimodzi (70 magalamu) a kabichi wonyezimira wokhala ndi ():

• sodium: 13 mg
• potaziyamu: Mlingo wa 119 mg
• phosphorous: 18 mg

11. Nkhuku yopanda khungu

Ngakhale kudya kochepa kwa mapuloteni ndikofunikira kwa anthu ena omwe ali ndi vuto la impso, kupatsa thupi kuchuluka kokwanira kwa mapuloteni apamwamba ndikofunikira kuti mukhale ndi thanzi.

Chifuwa cha nkhuku chopanda khungu chimakhala ndi phosphorous, potaziyamu, ndi sodium wocheperako kuposa nkhuku.

Mukamagula nkhuku, sankhani nkhuku yatsopano ndipo pewani nkhuku yokazinga yomwe idapangidwiratu, popeza imakhala ndi sodium ndi phosphorous yambiri.

Ma ola atatu (84 magalamu) a bere la nkhuku lopanda khungu lili ndi ():

• sodium: 63 mg
• potaziyamu: 216 mg
• phosphorous: 192 mg

12. Tsabola belu

Tsabola wa belu amakhala ndi michere yambiri koma amakhala ndi potaziyamu wambiri, mosiyana ndi masamba ena ambiri.

Tsabola wonyezimira uyu amakhala ndi vitamini C wamphamvu kwambiri wa antioxidant.

M'malo mwake, tsabola wofiira wina wofiira (74 magalamu) amakhala ndi 105% ya mavitamini C.

Amadzazidwanso ndi vitamini A, michere yofunikira yothandizira chitetezo cha mthupi, yomwe nthawi zambiri imasokonekera mwa anthu omwe ali ndi matenda a impso (40).

Tsabola wofiira wochepa (74 magalamu) ali ndi ():

• sodium: 3 mg
• potaziyamu: 156 mg
• phosphorous: 19 mg

13. Anyezi

Anyezi ndi abwino kwambiri popatsa zakudya zopanda sodium.

Kuchepetsa kudya mchere kumakhala kovuta, ndikupangitsa kuti mupeze njira zina zamchere zokoma.

Kuwotcha anyezi ndi adyo ndi maolivi kumawonjezera kununkhira kwa mbale popanda kusokoneza thanzi lanu la impso.

Kuphatikiza apo, anyezi amakhala ndi vitamini C, manganese, ndi mavitamini a B ambiri ndipo amakhala ndi ulusi wa prebiotic womwe umathandiza kuti dongosolo lanu logaya chakudya likhale labwino podyetsa mabakiteriya opindulitsa ().

Anyezi ang'onoang'ono (70 magalamu) ali ndi ():

• sodium: 3 mg
• potaziyamu: 102 mg
• phosphorous: 20 mg

14. Arugula

Mitengo yambiri yathanzi monga sipinachi ndi kale imakhala ndi potaziyamu wambiri ndipo imavutikira kulowa mu zakudya zamankhwala.

Komabe, arugula ndi wobiriwira wokhala ndi michere yambiri yomwe ili ndi potaziyamu wambiri, zomwe zimapangitsa kukhala chisankho chabwino cha masaladi okoma impso ndi mbale zina.

Arugula ndi gwero labwino la vitamini K komanso mchere wa manganese ndi calcium, zonse zomwe ndizofunikira pathanzi.

Mtundu wobiriwirawu umakhalanso ndi ma nitrate, omwe awonetsedwa kuti amachepetsa kuthamanga kwa magazi, phindu lofunikira kwa iwo omwe ali ndi matenda a impso ().

Chikho chimodzi (20 magalamu) a arugula yaiwisi muli ():

• sodium: 6 mg
• potaziyamu: 74 mg
• phosphorous: 10 mg

15. Mtedza wa Macadamia

Mtedza wambiri umakhala ndi phosphorous kwambiri ndipo sulimbikitsidwa kwa iwo omwe amadya zakudya zamagulu.

Komabe, mtedza wa macadamia ndi njira yabwino kwa anthu omwe ali ndi vuto la impso. Ndi otsika kwambiri mu phosphorous kuposa mtedza wotchuka monga mtedza ndi maamondi.

Amadzazanso mafuta athanzi, mavitamini B, magnesium, mkuwa, chitsulo, ndi manganese.

Mafuta (28 magalamu) a mtedza wa macadamia ali ndi ():

• sodium: 1.4 mg
• potaziyamu: 103 mg
• phosphorous: 53 mg

16. Radishi

Radishes ndimasamba obiriwira omwe amawonjezera thanzi lanu.

Izi ndichifukwa choti potaziyamu ndi phosphorous amakhala ochepa koma amakhala ndi michere yambiri.

Radishes ndi gwero lalikulu la vitamini C, antioxidant yomwe yawonetsedwa kuti ichepetsa chiopsezo cha matenda amtima ndi ng'ala (,).

Kuphatikiza apo, kukoma kwawo kwa tsabola kumapangitsa kuwonjezera pazakudya zochepa za sodium.

Chikho cha theka (58 magalamu) a radishes osakaniza ali ndi ():

• sodium: 23 mg
• potaziyamu: 135 mg
• phosphorous: 12 mg

17. Ziphuphu

Turnips ndiwothandiza impso ndipo amasintha bwino masamba omwe ali ndi potaziyamu ambiri ngati mbatata ndi sikwashi wachisanu.

Masamba azitsambawa amakhala ndi fiber komanso vitamini C. Amakhalanso ndi vitamini B6 komanso manganese wabwino.

Amatha kuwotcha kapena kuwira ndikuwasenda kuti akhale ndi mbale yathanzi yomwe imagwira ntchito bwino pakudya kwamphongo.

Chikho cha theka (78 magalamu) a turnips wophika ali ndi ():

• sodium: 12.5 mg
• potaziyamu: 138 mg
• phosphorous: 20 mg

18. Chinanazi

Zipatso zambiri zam'malo otentha monga malalanje, nthochi, ndi ma kiwis ndizambiri potaziyamu.

Mwamwayi, chinanazi chimapanga potaziyamu, potaziyamu ina kwa iwo omwe ali ndi vuto la impso.

Kuphatikiza apo, chinanazi chimakhala ndi fiber, manganese, vitamini C, ndi bromelain, enzyme yomwe imathandizira kuchepetsa kutupa ().

Chikho chimodzi (165 magalamu) a zidutswa za chinanazi chili ndi ():

• sodium: 2 mg
• potaziyamu: 180 mg
• phosphorous: 13 mg

Momwe Mungadulire Chinanazi

19. Cranberries

Cranberries imapindulitsa kwamikodzo komanso impso.

Zipatso zing'onozing'ono zoterezi zimakhala ndi mankhwala amtundu wotchedwa A-type proanthocyanidins, omwe amaletsa mabakiteriya kuti asadziphatike m'mbali mwa thirakiti ndi chikhodzodzo, motero kupewa matenda (53,).

Izi ndizothandiza kwa iwo omwe ali ndi matenda a impso, popeza ali ndi chiopsezo chowonjezereka cha matenda amkodzo (55).

Cranberries amatha kudya zouma, zophika, zatsopano, kapena madzi. Amakhala ochepa potaziyamu, phosphorous, ndi sodium.

Chikho chimodzi (100 magalamu) a cranberries atsopano ali ndi ():

• sodium: 2 mg
• potaziyamu: 80 mg
• phosphorous: 11 mg

20. Bowa la Shiitake

Bowa la Shiitake ndichinthu chokomera chomwe chingagwiritsidwe ntchito ngati cholowa m'malo mwa nyama m'malo mwa iwo omwe ali ndi vuto laimpso omwe amafunika kuchepetsa mapuloteni.

Ndi gwero labwino kwambiri la mavitamini B, mkuwa, manganese, ndi selenium.

Kuphatikiza apo, amapereka mapuloteni ambiri azomera komanso zakudya zopatsa thanzi.

Bowa la Shiitake ndilotsika potaziyamu kuposa portobello ndi bowa loyera, kuwapanga kusankha mwanzeru kwa omwe amatsata zakudya zamankhwala (,).

Chikho chimodzi (145 magalamu) a bowa wophika wa shiitake uli ndi ():

• sodium: 6 mg
• potaziyamu: 170 mg
• phosphorous: 42 mg

Mfundo yofunika

Zakudya zokometsera impso pamwambapa ndizabwino kwambiri kwa anthu omwe amadya zakudya zamagulu.

Kumbukirani kuti nthawi zonse muzikambirana zosankha zanu pazakudya ndi omwe amakuthandizani kuti muwonetsetse kuti mukutsata zakudya zabwino pazosowa zanu.

Kuletsa zakudya kumasiyanasiyana kutengera mtundu ndi kuchuluka kwa kuwonongeka kwa impso, komanso chithandizo chamankhwala chomwe chilipo, monga mankhwala kapena chithandizo cha dialysis.

Ngakhale kutsatira zakudya zamagulu nthawi zina kumatha kukhala zopanikiza, pali zakudya zambiri zokoma zomwe zimakwanira chakudya chopatsa thanzi, choyenera, chokomera impso.