Ukudla kwe-alkaline uhlelo lokudla oluvame ukusetshenziswa ukuthuthukisa impilo. Ngokugcizelela imifino nezithelo ezintsha, kusekelwe emcabangweni wokuthi emva kokudla konke okugayiwe futhi kutholakale, kufinyelela ezintsheni njengama-acid-forming noma ama-base forming compounds.
Ososayensi baye basebenzisa amasu ahlukahlukene ukuhlaziya ukudla bese banquma ukuthi i-asidi noma isisekelo sokudla kwesidlo ngasinye emzimbeni.
Abacwaningi uRemer noManz bahlakulela isilinganiso esibizwa ngokuthi i-potential renal acid load (PRAL). Ukudla okunjengokweshizi, inyama, inhlanzi, i-shellfish, kanye nezinhlamvu zikhiqiza i-asidi ngemuva kokudliwa.
Njengoba amashadi angezansi abonisa, ukudla okunye kunamakhemikhali e-acidi- noma okukhiqizwa phansi kunabanye. Isibonelo, isipinashi isisekelo esakhiwa kakhulu kune-watermelon, kuyilapho i-cheddar ingaphezulu kakhulu kwe-asidi-ekwenzeni amaqanda abamhlophe.
Abagqugquzeli bokudla kwe-alkaline bakhombisa ukuthi ukudla okuphezulu ekukhiqizeni i-asidi kuphazamisa izinga le-pH legazi elivamile futhi, kubangela, kudala ukulahlekelwa kwamaminerali abalulekile (njenge-calcium) njengoba umzimba uzama ukubuyisela ukulingana. Lokhu kungalingani kuthiwa kwandisa ukukhulelwa ekuguleni.
Kungani Abantu Balandela Ukudla Kwe-Alkaline?
Akugcini nje ukucabangela ukuthuthukisa impilo, ukudla kwe-alkaline kuthiwa kugcinwa isisindo somzimba, kunciphisa inqubo yokuguga futhi kuvikela ngezinkinga ezihlukahlukene zezempilo, kusukela ekhanda nasesibusweni esifanayo nesifo sikashukela, isifo senhliziyo, izinso zezinso kanye nokuqina kwe-osteoporosis.
Abagqugquzeli bathi nokudla kwe-alkaline kungakhuphula amazinga wamandla nokusiza ngokulahlekelwa isisindo.
Ukudla okunama-Alkaline Foods ukuze kudle
Ukudla okulandelayo kuvame ukuphakanyiswa njengengxenye yokudla kwe-alkaline. Ithebula lilandelwa ekutadisheni kweRemer noManz. Ukudla okunenani elibi kunomphumela wesisekelo:
| UKUDLA | I-potential Renal Acid Load (PRAL) mEq / 100g |
|---|---|
| Izithelo | |
| Ama-apula | -2.2 |
| Ama-apricot | -4.8 |
| I-currants emnyama | -6.5 |
| Ijusi le-lemon | -2.5 |
| Ama-oranges | -2.7 |
| Amapayipi | -2.4 |
| Amapheya | -2.9 |
| Ukudla | -21 |
| Ama-strawberries | -2.2 |
| Ikhabe | -1.9 |
| Imifino | |
| I-asparagus | -0.4 |
| I-broccoli | -1.2 |
| Izaqathe | -4.9 |
| I-Celery | -5.2 |
| Ikhukhamba | -0.8 |
| Obhontshisi abaluhlaza okotshani | -3.1 |
| Ulethisi | -2.5 |
| Amazambane | -4.0 |
| Isipinashi | -14.0 |
| Utamatisi | -3.1 |
| Ukuphuza | |
| Ikhofi | -1.4 |
| Iwayini elibomvu | -2.4 |
| Iwayini elimhlophe | -1.2 |
| Ijusi le-Apple, elingenalo i-unsweetened | -2.2 |
| Ijusi le-Orange, elingenayo i-unsweetened | -2.9 |
| Ijusi le-i-lemon, elingenayo i-unsweetened | -2.5 |
| Ama-Condiments namaSweets | |
| Uju | -0.3 |
Ukudla okunomsoco, njengejusi lemon, kungase kuseke ukwakha.
Uhlu Lokudla Nge-Acid Effect
Abagqugquzeli bokudla kwe-alkaline ngokuvamile basikisela ukugwema ukudla okulandelayo, okunenani elihle nomphumela we-asidi. Ithebula lilandelwa ekutadisheni kweRemer noManz.
| UKUDLA | I-Potential Renal Acid Load mEq / 100g |
|---|---|
| Inyama | |
| Inkomo | 7.8 |
| Inyama yenkukhu | 8.7 |
| Inyama yengulube | 7.9 |
| Salami | 11.6 |
| igalikuni | 9.9 |
| Izinhlanzi nezilwane zasolwandle | |
| I-Cod | 7.1 |
| Ithrawuthi | 10.8 |
| Ubisi, Ubisi, namaqanda | |
| I-Cheddar ushizi, kuncishiswe amafutha | 26.4 |
| I-Cottage ushizi, ithafa | 8.7 |
| Amaqanda | 8.2 |
| I-egg emhlophe | 1.1 |
| I-ayisikhilimu, i-vanilla | 0.6 |
| Ubisi, konke | 0.7 |
| I-yogurt, ithafa | 1.5 |
| Ubhontshisi kanye nemifino | |
| Amalenti | 3.5 |
| Imikhiqizo Yezinhlamvu | |
| Isinkwa, ukolweni wonke | 1.8 |
| Isinkwa, esimhlophe | 3.7 |
| Ilayisi, emnyama | 12.5 |
| I-Spaghetti | 6.5 |
| Ufulawa omhlophe | 8.2 |
| Amantongomane | |
| Amantongomane | 8.3 |
| Ama-Walnuts | 6.8 |
Ucwaningo ngokudla okunama-alkaline
Kuze kube manje, kunesisisekelo esincane sezesayensi sokuthi ukudla kwe-alkaline kungakhuthaza ukulahlekelwa kwesisindo nokulwa nezifo.
Kodwa-ke, ucwaningo oluthile lubonise ukuthi ukudla kunganikeza izinzuzo ezithile zezempilo.
1) iMiscle Mass
Ucwaningo olwanyatheliswa ku- American Journal of Clinical Nutrition ngo-2008, isibonelo, wathola ukuthi ukudla kwe-alkaline kungasiza ukugcina ubuhlungu bemisipha njengoba uneminyaka yobudala (okubalulekile ekuvimbeleni ukuwa kanye nokuhlukana). Esivivinyweni sempilo eminyaka emithathu esinezinyanga ezingama-384 esabandakanya amadoda nabesifazane abangu-384 (abaneminyaka engama-65 nangaphezulu), abalobi bezocwaningo banquma ukuthi ukudla okunamandla okunamandla (njengezithelo nemifino enconywa njengesisekelo sokudla kwe-alkali) kungasiza abadala asebekhulile ukuba balondoloze isisindo semisipha njengoba bekhula.
Esikhathini sokutadisha okwedlule (eshicilelwe ku- Osteoporosis International ngo-2013), abacwaningi bahlaziya idatha yabesifazane abangu-2 689 abaneminyaka engama-18 kuya kwengu-79 futhi bathola inhlangano "encane kodwa ephawulekayo" emkhatsini wokunamathela ekudleni kwe-alkaline nokugcinwa kwemisipha yomzimba.
2) Isifo sikashukela
Kukhona futhi ubufakazi bokuthi ukudla okune-alkaline kungavimbela isifo sikashukela. Esikhathini sokutadisha eshicilelwe encwadini yeJalimane i- Diabetologia ngo-2014, isibonelo, abesifazane abangu-66 485 balandelwa iminyaka engu-14. Phakathi naleso sikhathi, kwenzeka amacala amasha angu-1,372 ayisifo sikashukela. Ekuhlaziyeni kwabo kokudla kwabahlanganyeli, abacwaningi banqume ukuthi labo abanesidlo esenziwe ama-acid kakhulu babenengozi enkulu yokuthuthukisa isifo sikashukela.
Abalobi besifundo babonisa ukuthi ukudla okuphezulu kokudla okwenziwe i-asidi kungaxhunyaniswa nokumelana nokuvikela i-insulin, inkinga ehlobene eduze nesifo sikashukela.
3) Izifo Zesifo Esingajwayelekile
Kuthiwa ukudla okune-acid ephakeme kukhulisa i-acidosis ye-metabolic futhi kwandisa ingozi yokukhula kwesifo sezinso. Ukuze kwenziwe ucwaningo olwanyatheliswa kuyi- American Journal of Nephrology ngo-2015, abacwaningi balandela abantu abangu-15 055 abangenayo isifo sezinso eminyakeni engaphezu kwengu-21 (ababeyingxenye ye-Atherosclerosis Risk in Communities study) futhi bathola ukuthi emva kokulungiswa kwezinye izici (njengezici zobungozi, ukudla kwe-caloric , kanye nemininingwane yabantu), isisindo esiphezulu sokudla i-asidi sasihlobene nengozi ephakeme yokuthola isifo esingenasifo sezinso.
Ezingxenyeni zokudla ezilodwa, i-magnesium yokudla kanye nemithombo yemifino yamaprotheni yayinobudlelwane obuqine kakhulu bokuzivikela nesifo esingenasifo sezinso.
4) Izifo Zezinhliziyo
Ukudla okuphezulu kwe-acid kuhlotshaniswa namazinga aphezulu okufa, ngokusho kocwaningo olwanyatheliswa kuyi-Journal of Nutrition ngo-2016. Ngokwenza ucwaningo, abacwaningi basebenzisa idatha evela eSweden Mammography Cohort kanye namadoda aseShort and Swedish, afaka abesifazane abangu-36 740 no-44 957 amadoda ekuqaleni kwenkathi yokulandelela yonyaka engu-15. Kuzo zombili amadoda nabesifazane, kwakukhona inani eliphakeme lokufa kwabantu kulabo ababedla ukudla okuphezulu okudla noma okune-alkali uma kuqhathaniswa nalabo abadla ukudla okunomsoco wokudla.
Ucwaningo olunyatheliswa nge- Cardiovascular Diabetology ngo-2016 lwathola ukuthi abantu abane-PRAL ephakeme babe nokwanda okukhulu kwi-atherosclerotic cardiovascular disease futhi babehlala eqenjini eliphakeme eliyingozi uma kuqhathaniswa nalabo abanezilinganiso eziphansi kakhulu ze-PRAL.
5) Ingozi ye-Fracture
Nakuba ucwaningo oluthile lubonisa ukuthi ukudla okunama-alkaline kunganciphisa ingozi yokuhlukana, isifundo se-2015 eshicilelwe e- Osteoporosis International silandela amadoda nabesifazane abaneminyaka engu-861 70 ubudala futhi sathola ukuthi umthwalo we-acid wokudla awunaso ukusebenzisana okuphawulekayo nesifo samaminerali noma ukuxilongwa kwe-osteoporosis .
Ukuphepha
Uma unesimo sempilo (njengezinso zezinso noma umdlavuza), qiniseka ukuthi uthintana nomhlinzeki wakho wokunakekelwa ngaphambi kokwenza ushintsho ekudleni kwakho. Ukwengeza, abantu abanezidakamizwa ezithinta amazinga omzimba we-calcium, i-potassium, noma amanye amaminerali kufanele ahlole nodokotela wabo ngaphambi kokuzama ukudla kwe-alkaline.
Ukulandela uhlu lwamakhemikhali alkaline ngaphandle kokucabangela ezinye izici (njengamaprotheni noma ukudla okune-caloric) kungaholela ezinkingeni zempilo ezinjengeprotheni noma ukuntuleka komsoco noma ukulahlekelwa isisindo ngokweqile.
Kuneminye imikhiqizo edayiswa ngokuthi "amanzi alkaline" noma imikhiqizo yokwenza i-alkaline. Ukuphepha kwemikhiqizo enjalo akukwaziwa.
Ingabe Kufanele Ulinge Ukudla Kwe-Alkaline?
Nakuba ukudla okune-alkaline akufanele kusetshenziswe esikhundleni sokwelashwa okujwayelekile kunoma imuphi isimo sezempilo, ukwamukela ukudla okutshalwe ezitshalweni ezithela izithelo nemifino kungakusiza ukufezekisa impilo yonke nokuvikela izifo ezithile.
Kukhona ukudla okunengi ekwenzeni uhlu lwama-asidi (njengezinhlamvu, ubhontshisi, amantongomane) anemfanelo emihle futhi kukhona ukudla ohlwini lokusekelwa phansi (njengekhofi newayini) okumele kusetshenziswe kuphela ngokulinganisela. Esikhundleni sokubuka uhlu lokudla njengokuthi "ukudla okudliwayo" kanye "nokudla okugwema" uhlu, cabanga nge-acid nesisekelo sokwenza ukudla ngokuqhubekayo futhi uzame ukudla okulinganiselayo.
Imithombo:
> Dawson-Hughes B, i-Harris SS, i-Ceglia L. i-alkaline diet ifisa isisindo esisindayo kubantu abadala. I-Am J Clin Nutr. 2008 Mar; 87 (3): 662-5.
> Fagherazzi G, i-Vilier A, i-Bonnet F, et al. Ukudla kwe-asidi yegazi kanye nengozi ye-type 2 yesifo sikashukela: isifundo seqembu le-E3N-EPIC. I-Diabetologia. 2014 Feb; 57 (2): 313-20.
> Han E, Kim G, Hong N, et al. Umphakathi phakathi kokudla kwe-asidi yokudla kanye nengozi yesifo senhliziyo: ukuhlolwa komhlaba wonke (KNHANES 2008-2011). I-Cardiovasc Diabetol. 2016 Aug 26; 15 (1): 122.
> Jia T, Byberg L, Lindholm B, et al. Ukulayishwa kwe-asidi yegazi, ukusebenza kwezinso, ukuphefumula kwamathambo, kanye nengozi yokuhlukana kwamadoda nabesifazane asebekhulile. Ama-osteoporos Int. 2015 Feb; 26 (2): 563-70.
> Rebholz CM, Coresh J, Grams ME, et al. Umthwalo we-Acid Load kanye Nesigameko Isifo Esiphelele Sezinso: Imiphumela evela Esifundweni se-ARIC. Am J Nephrol. 2015; 42 (6): 427-35.
> Remer T, Manz F. Okusemandleni okuguqula i-renal acid yokudla kanye nomthelela wayo kumchamo pH. J Am Diet Assoc. 1995 Jul; 95 (7): 791-7.
> Welch AA, MacGregor AJ, Skinner J, Spector TD, Moayyeri A, Cassidy A. Umthwalo wokudla we-alkaline ophakeme uhlotshaniswa nezinhlawulo ezinkulu zamasipha emasipha emantombazaneni. Ama-osteoporos Int. 2013 Jun; 24 (6): 1899-908.
> Xu H, Åkesson A, Orsini N, Håkansson N, Wolk A, JJ Carrero. Umphakathi Othobekile Owuhlobo Oluphakathi Kokudla Kwe-Acid Umthwalo kanye Nengozi Yonke Imbangela Nokufa Kwezinhliziyo Emadodeni Akulu. J Nutriti. 2016 Aug; 146 (8): 1580-5.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.