Chikafu chakapfuma muma oxalates

Oxalates antinutrients, izwi resainzi rinoshandiswa kureva makemikari anoderedza kugona kwemuviri kutora kana kushandisa zvinovaka muviri zvakakosha, zvakaita sevhitamini nemaminerari.

Kunyanya, chikafu chine oxalates inogona kudzikisira huwandu hwecalcium muviri wako unotora. Izvi zvinodaro nekuti oxalate inogona kusunga kune calcium uye kukonzera ichi chicherwa kuti chipfuure nepakati pako pasina ura kuwana mukana wekupinza. Izvo zvinogona zvakare kukonzera itsvo mabwe.

Zvokudya zveoxalate

Oxalate haiwanzo kuwanikwa mune zvigadzirwa zvemhuka. Izvo zvekudya zvine yakanyanya kusangana ye oxalates ndeye rhubarb, chokoreti (iyo yakakwira chikamu checocoa), sipinashi, beet miriwo, maamondi, chard, cashews nenzungu. Zvimwe zvekudya zvine oxalates zvakakodzera kufunga zvinosanganisira:

Muriwo uye nyemba

• Okra
• Turnip
• Parsley
• Clery
• Leek
• Bhinzi dzakasvibirira
• Mbatatisi (yakakangwa neganda uye yakabikwa)
• Mbatatisi inotapira
• Beet magidhi
• Zvomumagaba madomasi muto
• bhinzi
• Hupfu bhinzi
• soybean

michero

• Pineapple
• Plum
• kiwi
• NGUVA
• Mazambiringa
• Lemon uye lime (ganda)

Zviyo

• Chibage
• Avena
• Gorosi
• Quinoa

Bayas

• Mora
• Blueberry
• Rasiperi
• Strawberry
• Currant

Nuts

• Hazelnut
• MaPecans
• Pistachios

Mbeu

• Sesame
• Mbeu yezuva
• Dzungu mhodzi

Zvirimwa uye zvinonwisa mvura

• Tea
• Dhiri
• Pepper nhema
• Cinnamon
• Basil
• Masitadhi
• Nutmeg

Notes:

• Iwo mazinga e oxalate mune izvi zvekudya anogona kusiyanisa zvichienderana nekuti pavakakohwewa uye kwavakakurwa.
• Iwo mazinga eiyi antinutrient anowanzo kuve akakwirira mumashizha yemiti pane mumidzi yawo nemidzi.
• Sezvo inowanikwa mune zvakawanda zvekudya, zvakaoma kwazvo kuibvisa zvachose kubva mukudya. Uye kunyangwe kana ukadaro, muviri wako ucharamba uine oxalate, nekuti ine nzira dzakasiyana dzekuigadzira yega.

Ko oxalates inokuvadza here?

Mukutaura, kudya chikafu chine oxalate hakukuvadze. Izvi zvinopfuura nepanhengo yekugaya uye pakupedzisira inodzingwa muzvigaro kana weti. Kunyangwe oxalates inogona kudzikisira kufema kwecalcium, haivharidzi zvachose.

Zvinotora huwandu hwakawandisa hwechikafu chakaenzana cheo oxalate zuva nezuva kuti zvavanoita pahutano hwako zvive zvakakosha uye zvinotungamira kukundwa kwepfupa. Chero bedzi kudya kwakasiyana kuchiteverwa, yakaringana diki yecalcium inowanikwa zuva rega rega uye ura hunobvumidzwa kuita basa ravo zvakajairika, diki inhibition yecalcium yekumwa inokonzerwa nema oxalates haifanire kunge iri dambudziko.

Calcium oxalate uye itsvo matombo

Vanhu vane itsvo matombo, kunyanya calcium oxalate itsvo matombo (inova ndiyo inonyanya kutaurwa mhando), vanokurudzirwa kudzora kudya kwavo chikafu chakakwira mu oxalate. Chinangwa ndechekuti kuderedza njodzi yekudzokazve. Iyo yakakwira iyo oxalate yematanho emunhu, inowedzera njodzi yavo yekukudziridza iri kirasi reitsvo mabwe.

Kudya kwakaderera kwe oxalate kunowanzo gumira kune 50 mg zuva nezuva. Kubika miriwo-yakapfuma-miriwo inzira huru yekusapfuura muganho uyu, nekuti maitiro aya anogona kudzikisa kuwanda kwawo nepakati pe30 ne90 muzana, zvichienderana nemuriwo wakasarudzwa.

Kunwa mvura yakakwana ndiyo nzira yakanakisa yekudzivirira itsvo matombo, kunyangwe mune macalcium oxalate matombo, iyo inofanirwa kudzivirira majusi ane huwandu hwakawanda hwe oxalates, senge cranberry kana apuro.

Imwe nzira inoshandiswa ndiyo kubatanidza chikafu chine oxalates nezvikafu zvine calcium. Izvi zvinobatsira kuti muviri ubate zvirinani oxalates uye zvinopa mukana wekusasiya chikafu ichi uye nezvimwe zvinovaka muviri, zvinosanganisira vhitamini K, magnesium, uye antioxidants. Funga kuwana pakati pe800 ne1.200 mg yecalcium zuva nezuva kubva kune zvekudya zvine calcium yakawanda uye yakaderera mu oxalate, senge anotevera:

• Queso
• Yoga yogati
• Hove dzemumagaba
• Broccoli

Chii Chinokonzera Oxalate Buildup?

Kushaikwa kwecalcium kunogona zvakare kuwedzera huwandu hweiyo oxalate inosvika kune itsvo. Pamusoro pe, kutora vhitamini C yakawandisa kunogona kukonzera oxalate yakawandisa mumuviri. Nenzira iyi, zvakakosha kuti usapfuure 1.000 mg yevhitamini C zuva nezuva.

Kutora mishonga inorwisa mabhakitiriya uye chirwere chekugaya (senge chirwere chinoputira ura) inogona zvakare kuwedzera oxalate mazinga mumuviri. Uye ndezvekuti mabhakitiriya akanaka ari mumatumbu anobatsira kuabvisa (kunyangwe vasati vasunga calcium) uye, nekudaro, kana iwo huwandu hwebhakitiriya hwakadzika, munhu anomhanyisa njodzi yekuwana yakawanda oxalate kubva muchikafu.

Izvi zvinoratidza kuti vanhu vakatora mishonga inorwisa mabhakitiriya kana vanotambura nehutano hwemudumbu vanogona kubatsirwa kubva pakudya kwakaderera mumahara. Vanhu vane itsvo matombo vanofanirwa kunyatsoteerera kune oxalates, asi zvimwe zvese hazvidi kunzvenga izvi zvinovaka muviri zvakaomarara zvekudya nekuda kwekuti zvakakwirira muma oxalates.