Lijo tsa alkaline ke morero oa ho ja o atisang ho sebelisoa ho ntlafatsa bophelo bo botle. Ka ho hatisa meroho le litholoana tse ncha, ho itšetlehile ka khopolo ea hore ka mor'a hore lijo tsohle li silafatsoe ebe li kenngoa, li fihla liphio e le li-acid-forming kapa metso-forming compounds.
Bo-rasaense ba sebelisitse mekhoa e fapa-fapaneng ea ho hlahloba lijo le ho fumana hore na setho sa motsoako kapa setsi sa lijo se fapane joang.
Remer le Manz bafuputsi ba ile ba hlahisa tekanyo e bolelang hore e ka 'na ea e-ba le boima ba methapo ea mafura (PRAL). Lijo tse kang cheese, nama, tlhapi, shellfish le lijo li hlahisa acid ka mor'a hore li je.
Joalokaha lichate tse ka tlase li bontša, lijo tse ling li na le li-acid tse ngata kapa lihlahisoa tse thehiloeng ho feta tse ling. Ka mohlala, sipinake e na le metheo e mengata ho feta mahepu, ha cheddar e le e ntle haholo-ntle ho feta mahe a makhooa.
Ba tšehetsang lijo tsa alkaline ba bontša hore ho ja lijo tse ngata tse hlahisang aciditi ho ferekanya mali a tloaelehileng a pH le ho feta, ho baka ho lahleheloa ke liminerale tsa bohlokoa (tse kang calcium) ha 'mele o leka ho tsosolosa tekano. Ho se leka-lekane hona ho boleloa ho eketsa ts'oaetso ho kula.
Ke Hobane'ng ha Batho ba Latela Lijo Tsa Alkaline?
Hase feela ho nahanoa hore e ntlafatsa bophelo bo botle, ho ja lijo tsa alkaline ho boloka mesifa e boima, ho liehisa botsofali le ho sireletsa khahlanong le mathata a sa tšoaneng a bophelo bo botle, ho tloha ho hlooho ea hlooho le serame se tloaelehileng ho lefu la tsoekere, lefu la pelo, liphio le lefu la masapo.
Bats'eisi ba boetse ba re lijo tsa alkaline li ka matlafatsa matla le ho thusa ka ho lahleheloa ke boima ba 'mele.
Alkaline Diet Foods ho Ja
Lijo tse latelang li atisa ho buelloa e le karolo ea lijo tsa alkaline. Tafole e itšetlehile ka thuto ea Remer le Manz. Lijo tse nang le phaello e mpe li na le phello ea motheo:
| Lijo tse jeoang | E ka 'nang ea hlaha ea Renal Acid Load (PRAL) mEq / 100g |
|---|---|
| Litholoana | |
| Liapole | -2.2 |
| Apricots | -4.8 |
| Black currants | -6.5 |
| Lero la lemone | -2.5 |
| Li-oranges | -2.7 |
| Liperekisi | -2.4 |
| Liperekisi | -2.9 |
| Lihlahisoa | -21 |
| Fragole | -2.2 |
| Lehapu | -1.9 |
| Meroho | |
| Asparagase | -0.4 |
| Broccoli | -1.2 |
| Lihoete | -4.9 |
| Seleri | -5.2 |
| Komokomore | -0.8 |
| Green beans | -3.1 |
| Lethisi | -2.5 |
| Litapole | -4.0 |
| Sepinichi | -14.0 |
| Litamati | -3.1 |
| Lijo | |
| Kofi | -1.4 |
| Veine e khubelu | -2.4 |
| Veine e tšoeu | -1.2 |
| Lero la Apple, unsweetened | -2.2 |
| Lero la Orange, unsweetened | -2.9 |
| Lero la lemone, unsweetened | -2.5 |
| Likhomo le Li-Sweets | |
| Mahe a linotsi | -0.3 |
Lijo tse nang le mahlahahlaha, joaloka lero la lemone, li ka 'na tsa theha.
Lethathamo la Lijo tse Nang le Metso ea Acid
Ba ts'ehetsang lijo tsa alkaline ba fana ka tlhahiso ea ho qoba lijo tse latelang, tse nang le boleng bo nepahetseng le phello ea acid. Tafole e itšetlehile ka thuto ea Remer le Manz.
| Lijo tse jeoang | Potentiho ea Renal Acid Load mEq / 100g |
|---|---|
| Nama | |
| Khomo ea nama | 7.8 |
| Khoho | 8.7 |
| Fariki | 7.9 |
| Salami | 11.6 |
| kalakuni | 9.9 |
| Litlhapi le Lijo tsa Leoatle | |
| Cod | 7.1 |
| Trout | 10.8 |
| Lebese, Lebese le Mahe | |
| Cheese ea Cheddar, e fokotsehile mafura | 26.4 |
| Cottage chisi, e hlakileng | 8.7 |
| Mahe | 8.2 |
| Mahe a tšoeu | 1.1 |
| Ice cream, vanilla | 0.6 |
| Lebese, kaofela | 0.7 |
| Kojoana, e hlakileng | 1.5 |
| Linaoa le Meroho | |
| Lentils | 3.5 |
| Lihlahisoa tsa lijo-thollo | |
| Bohobe, koro e feletseng | 1.8 |
| Bohobe, bo tšoeu | 3.7 |
| Lero, le sootho | 12.5 |
| Spaghetti | 6.5 |
| Perefo e tšoeu | 8.2 |
| Linate | |
| Mekhabiso | 8.3 |
| Li-walnuts | 6.8 |
Lipatlisiso ka lijo tsa Alkaline Diet
Ho fihlela joale, ho na le ts'ehetso e fokolang ea saense bakeng sa lipolelo tsa hore lijo tsa alkaline li ka eketsa boima ba 'mele le ho loantša maloetse.
Leha ho le joalo, lipatlisiso tse ling li bontšitse hore lijo tse ling li ka fana ka melemo e itseng ea bophelo bo botle.
1) Mamello ea mesifa
Phuputso e phatlalalitsoeng ho American Journal of Clinical Nutrition ka 2008, mohlala, o fumane hore lijo tsa alkaline li ka thusa ho sireletsa mesifa ha u ntse u le lilemo (ntlha ea bohlokoa ho thibela ho oa le ho robeha). Lilemong tse tharo le holimo ho lilemo tse tharo tsa lits'ebeletso tsa meriana ea litsebi tsa meriana, bakuli ba thuto ba entse qeto ea hore ho ja lijo tse ngata tse kang potso le meroho e le motheo oa lijo tsa alkaline) e ka thusa batho ba hōlileng ho boloka mesifa ha ba ntse ba hōla.
Phuputsong ea morao-rao (e phatlalalitsoeng ho International Osteoporosis ka 2013), bafuputsi ba ile ba hlahloba boitsebiso ba basali ba 2 689 ba lilemo li 18 ho isa ho tse 79 'me ba fumana mokhatlo o "nyane empa o le oa bohlokoa" pakeng tsa ho khomarela lijo tsa alkaline le tlhokomelo ea mesifa ea mesifa.
2) Lefu la tsoekere
Hape ho na le bopaki ba hore lijo tsa alkaline li ka sireletsa khahlanong le lefu la tsoekere. Phuputsong e phatlalalitsoeng koranteng ea Jeremane ea Diabetologia ka 2014, mohlala, basali ba 66 485 ba ile ba lateloa ka lilemo tse 14. Nakong eo, ho ile ha e-ba le mafu a macha a 1 372 a lefu la tsoekere. Ha li ntse li hlahloba lijo tsa barupeluoa, lifuputsi li ile tsa etsa qeto ea hore ba nang le lijo tse ngata tsa acid e na le kotsi e kholo ea ho ba le lefu la tsoekere.
Bangoli ba thuto ba fana ka maikutlo a hore ho ja lijo tse ngata tsa acid e ka ba ho amana le insulin ho hanyetsa, taba e amanang le lefu la tsoekere.
3) Maloetse a sa foleng a liphio
Ho boleloa hore ho na le phepo e phahameng ea lijo e hlahisang acidosis le ho eketsa kotsi ea ho hatela pele ha lefu la liphio. Bakeng sa phuputso e phatlalalitsoeng ho American Journal of Nephrology ka 2015, bafuputsi ba ile ba latela batho ba 15 055 ba se nang lefu la liphio ho feta lilemo tse 21 (bao e neng e le karolo ea kotsi ea Atherosclerosis metseng ea ho ithuta) 'me ba fumana hore ka mor'a ho fetola lintlha tse ling (joalo ka likotsi, khalori ea lijo , le palo ea baahi), lijo tse phahameng tsa acid e ne e amahanngoa le kotsi e kholo ea ho ba le mafu a sa foleng a liphio.
Har'a lihlopha tse ling tsa lijo, karolo e phahameng ea tlhahiso ea magnesium le limela tsa liprotheine li na le mokhatlo o matla ka ho fetisisa oa tšireletso le mafu a sa foleng a liphio.
4) Maloetse a pelo
Ho ja lijo tse nang le mafura a mangata a phahameng ho amahanngoa le litekanyetso tse phahameng tsa batho ba shoang, ho ea ka phuputso e phatlalalitsoeng ho Journal of Nutrition ka 2016. Bakeng sa thuto, bafuputsi ba ile ba sebelisa boitsebiso bo tsoang ho Swedish Mammography Cohort le banna ba Cohort le Swedish, ba neng ba akarelletsa basali ba 36 740 le 44,957 banna ba qalong ea nako ea ho latela lilemo tse 15. Ho banna le basali, ho ne ho e-na le litekanyetso tse phahameng tsa ho shoa ha batho ba neng ba ja lijo tse phahameng tsa lijo kapa tsa alkaline ha ba bapisoa le ba neng ba ja lijo tse nang le phepo e nepahetseng ea acid.
Phuputso e phatlalalitsoeng ka lefu la lefu la tsoekere ka 2016 e fumane hore batho ba nang le PRAL e phahameng ka ho fetisisa ba na le keketseho e kholo ea lefu la pelo le methapo ea pelo mme ba tloaetse ho ba karolo ea sehlopha se kotsi ha se bapisoa le ba nang le lintlha tse tlaase ka ho fetisisa tsa PRAL.
5) Kotsi ea Fracture
Le hoja lipatlisiso tse ling li bontša hore lijo tse nang le alkaline li ka fokotsa kotsi ea ho fokotseha, tlhahlobo ea 2015 e phatlalalitsoeng ho Osteoporosis International e ile ea latela banna le basali ba lilemo li 861 70 'me ea fumana hore lijo tse nang le acid acid li ne li se na metsoalle e matla le metsoako ea masapo kapa e fumanoa ke lefu la ho fokola ha masapo .
Tšireletso
Haeba o na le bophelo bo botle (tse kang lefu la liphio kapa kankere), etsa bonnete ba hore o buisana le mofani oa hao oa tlhokomelo pele o etsa phetoho ea lijo tsa hau. Ho phaella moo, batho ba nang le meriana e amang 'mele oa khalsiamo, potasiamo, kapa liminerale tse ling ba lokela ho botsa ngaka pele ba leka lijo tsa alkaline.
Ho latela lihlahisoa tsa lijo tsa alkaline ntle le ho nahana ka lintlha tse ling (joaloka liprotheine kapa kakaretso ea lijo tsa caloric) ho ka lebisa mathateng a bophelo bo botle joaloka protheine kapa khaello ea limatlafatsi kapa ho fokotsa boima ba 'mele.
Ho na le lihlahisoa tse ling tse rekisoang e le "metsi a alkaline" kapa lihlahisoa tsa alkaline. Tšireletso ea lihlahisoa tse joalo ha e tsejoe.
Na U Lokela ho Leka Lijo Tsa Alkaline?
Le hoja lijo tsa alkaline li sa lokela ho sebelisoa sebakeng sa phekolo e tloaelehileng bakeng sa boemo leha e le bofe bo botle ba bophelo bo botle, ho ja lijo tse thehiloeng limela tse nang le litholoana le meroho ho ka u thusa hore u phele hantle hantle 'me u sireletse mafu a itseng.
Ho na le lijo tse ngata ka lethathamo la asiti (joaloka lijo-thollo, linaoa, linate) tse nang le litšobotsi tse nepahetseng 'me ho na le lijo tse hlahang lenaneng la tlhaho (joaloka kofi le veine) tse lokelang ho sebelisoa feela ka mokhoa o lekanyelitsoeng. Ho e-na le ho sheba lintlha tsa lijo e le "lijo tse jeoang" le "lijo tseo u lokelang ho li qoba", nahana ka lijo tsa acid le tse thehiloeng tlase ho tsoela pele 'me u loanele ho ja lijo tse nepahetseng.
Lisebelisoa:
> Dawson-Hughes B, Harris SS, Ceglia L. Lijo tsa alkaline li rata mahlaseli a maholo bathong ba baholo. Am J Lijoana tsa Mmele. 2008 Mar; 87 (3): 662-5.
> Fagherazzi G, Vilier A, Bonnet F, le al. Matšoao a lijo tsa 'mele le kotsi ea lefu la tsoekere ea mofuta oa 2: thuto ea sehlopha sa E3N-EPIC. Diabetologia. 2014 Feb; 57 (2): 313-20.
> Han E, Kim G, Hong N, et al. Kamano pakeng tsa lijo tse hlahisoang ke acid acid le kotsi ea lefu la pelo: liphuputso tsa naha ka bophara (KNHANES 2008-2011). Cardiovasc Diabetol. 2016 Aug 26; 15 (1): 122.
> Jia T, Byberg L, Lindholm B, le al. Boima ba acid, phepo ea liphio, ho fokola ha masapo, le kotsi ea ho robeha ha banna le basali ba seng ba hōlile. Li-osteoporos Int. 2015 Feb; 26 (2): 563-70.
> CM Rebholz, Coresh J, Grams ME, le al. Lijo tse nang le lithethefatsi le meriana ea mafu a liphio mafu a liphio a sa foleng: Litholoana tsa Thuto ea ARIC. Am J Nephrol. 2015; 42 (6): 427-35.
> Remer T, Manz F. Potentiho ea acid ea renal ea lijo le tšusumetso ea eona ho motsu pH. J Ke lijo tsa Assoc. 1995 Jul; 95 (7): 791-7.
> Welch AA, MacGregor AJ, Skinner J, Spector TD, Moayyeri A, Cassidy A. Boima bo phahameng ba lijo tsa alkaline bo amahanngoa le lintlha tse kholo tsa mesifa ea mesifa ho basali. Li-osteoporos Int. 2013 Jun; 24 (6): 1899-908.
> Xu H, Åkesson A, Orsini N, Håkansson N, Wolk A, Carrero JJ. Mokhatlo o hlophisitsoeng o entsoeng ka boikokobetso pakeng tsa lits'ebeletso tsa motsoako oa lijo le kotsi ea Boemo bohle le lefu la pelo ho Batho ba baholo. J Nutriti. 2016 Aug; 146 (8): 1580-5.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.