Akukho ukushoda kwezeluleko zokudla okunomsoco laphaya, futhi ochwepheshe abaningi basitshela ukuthi wonke amaqembu okudla mabi. Ama-Vegans ayeluleka ngokumelene nemikhiqizo yezilwane, kuyilapho abalandeli be-carnivore bexwayisa ngokusanhlamvu nemifino. Nokho, uhlaza olunamaqabunga lubonakala lutuswa emhlabeni wonke. Uma kuziwa emifino, uma udla kakhulu, ungcono kakhulu, akunjalo?
Akunjalo. Izinhlanganisela ezibizwa ama-oxalates emifino eluhlaza nokunye ukudla kungase kusenze sicabange kabili ukuthi sidla kangakanani.
Yini ama-Oxalates?
I-oxalates (i-oxalic acid) iyinhlanganisela yemvelo etholakala ekudleni okuningi kwezitshalo kodwa futhi ikhiqizwa njengomkhiqizo ongcolile ngumzimba womuntu. Imizimba yethu ingawenza ngovithamini C oweqile, ama-amino acid athile (i-glycine ne-hydroxyproline), ne-glyoxylic acid.
Izitshalo zikhiqiza ama-oxalates nama-alkaloid njengendlela yokuzivikela ukuze kuvinjelwe izilwane ezizingelayo ekuzidleni. Lezi zinhlanganisela zivikela futhi kuma-virus nama-bacteria. Kodwa-ke, ukudla ukudla okune-oxalate ephezulu noma lokho okucebile kuma-oxalate precursors kungakhuphula amazinga ethu e-oxalate.
Umzimba womuntu udonsa kuphela u-2-5% wama-oxalates okudla lapho udliwa njengengxenye yokudla. Ngakolunye uhlangothi, kufika ku-12% wama-oxalates angamuncwa ekudleni okune-oxalate ephezulu noma eziphuzweni ezidliwa esiswini esingenalutho.
Iningi lama-oxalates likhishwa ngezinso ngomchamo. Nokho, lapho amazinga e-oxalate ekhula aze adlulele ezinso, angakwazi ukwakha amakristalu. Lawa makristalu angaholela kumatshe ezinso noma ezinye izinkinga lapho enqwabelana ezicutshini.
Ingabe i-oxalates ekudleni Ngempela Indaba Enkulu?
Umthelela we-oxalate uncike ekutheni iboshelwe kanjani ekudleni. Emifino, ama-oxalates avame ukuboshwa kumaminerali afana ne-calcium. Izilinganiso zamaminerali-to-oxalate kulokhu kudla zinquma ukuthi ama-oxalate angaba yinkinga kangakanani.
Kodwa-ke, izimo ezithile zingakhuphula ukumuncwa kwe-oxalate. Kulawo anokumuncwa kwamafutha okukhubazekile, amafutha angabopha i-calcium, enze ama-oxalate amaningi amahhala atholakale ukuze amunce. Ngenxa yalokho, laba bantu bangakwazi ukumunca ngaphezu kuka-30% wama-oxalate abawadlayo.
Abantu abanalezi zimo basengozini enkulu kakhulu:
- I-Irritable bowel syndrome (IBS)
- Izifo Zamathumbu Ezivuvukalayo (IBD-Crohn’s and Colitis)
- Isifo seCeliac
- I-Short bowel syndrome
- Ukuhlinzwa kwe-Bariatric
- Imithi evimba ukumuncwa kwamafutha, njenge-Orlistat (Alli)
Nokho, cishe amaphesenti angu-20 kuphela e-oxalate emzimbeni avela ekudleni. Okunye kungavela kwezinye izimo ezihlukahlukene.
Ukukhathazeka Kwezempilo Okuxhunywe Kumazinga E-Oxalate Aphezulu
Nakuba ingenabungozi ngamanani amancane, i-oxalate eyeqile ingaba yingozi, ikakhulukazi uma ingaphulwanga kahle futhi ikhishwe. Nansi eminye imiphumela engaba khona ye-oxalates ephezulu:
Izinso Stones
Ama-oxalate akhiqizwa ngaphakathi noma amuncwa ekudleni, angahlangana namaminerali akhe amakristalu e-oxalate. Usawoti we-calcium namakristalu e-oxalate angakwazi ukuhlangana enze amatshe ezinso ze-calcium oxalate. Cishe amaphesenti angama-80 amatshe ezinso enziwe nge-calcium oxalate.
Ukuntuleka Komsoco
Nakuba imifino eminingi enamahlamvu inothile ngamaminerali, lawa maminerali avame ukuboshwa kuma-oxalate, okwenza angatholakali kalula nge-bioavailable. Njengama-phytates, ama-oxalates amahhala angama-antinutrients angabopha ngamaminerali, anciphise ukumuncwa. Ukushajwa okungekuhle kwe-oxalates kuyibangela ukuthi ibophene kalula nezinhlobo zamaminerali afakwe kahle njenge-calcium, i-magnesium, nensimbi.
I-oxalate engenisiwe ingabopha la maminerali emathunjini, okubangele ukuthi akhishwe nendle kunokuba amunce futhi asetshenziswe umzimba. Ukuntuleka kwe-calcium kungaholela ekwakhiweni kwe-osteopenia kanye ne-osteoporosis. Ukushoda kwe-iron kungabangela i-anemia.
Kodwa-ke, lapho belinganiswe ne-calcium, mancane amathuba okuthi bantshontshe amaminerali anomsoco ekudleni.
Ubuhlungu kanye nezimpawu ezifana ne-UTI
Ama-oxalate aphezulu angeke abangele amatshe ezinso, kodwa amakristalu noma yikuphi emgudwini womchamo angaba yinkinga. Kwabanye besifazane, kubangela i-vulvodynia noma ubuhlungu be-vulvar. Cishe owesifazane oyedwa kwabangu-4 abane-vulvodynia uthola ukuthi izimpawu zabo ziba ngcono kakhulu lapho bedla ukudla okuphansi kwe-oxalate.
Ukwanda kwama-oxalates emchameni nakho kungaholela ezifweni zomgudu womchamo. Zingabangela ukuchama njalo, ubuhlungu besinye, kanye nesifiso esinamandla sokuchama. Abesifazane abane-UTI ephindaphindayo bavame ukuba namazinga aphezulu e-oxalate emchameni wabo. Yiqiniso, ama-UTIs angenzeka futhi ekusebenziseni ama-antibiotic, angabulala amagciwane anempilo.
Ubuthi obungaba khona ngamanani amakhulu
Imibiko yamacala ambalwa ibonisa ukuthi ukudla amagremu angu-4-5 e-oxalate kungabangela ukufa kubantu abadala. Kwesinye isigameko, indoda eneminyaka engu-56 ubudala eyayidla izingilazi ezingu-16 zetiye elimnyama nsuku zonke iminyaka yaba nenkinga yezinso. Komunye umbiko wecala, indoda yafa ngemva kokudla amagremu angu-500 we-sorrel esobho (amagremu angu-6-8 we-oxalate) ngesikhathi esisodwa. Kunzima ukusho ukuthi lokhu kufa kubangelwa ama-oxalate noma ezinye izithako noma ubuthi obusekudleni. Nokho, kuyafaneleka ukucabangela ubungozi obungase bube khona.
Kungaba Nesandla Kwezinye Izifo
Ama-oxalates angase abe nomthelela ezimweni ezingaphandle komgudu womchamo. UDkt. Isabella Wentz usola ukuthi i-oxalates inomthelela ku-hypothyroidism kwabanye abantu. Bangase futhi babe nomthelela ebuhlungu obuhlangene, ubuhlungu besistimu, nokucindezeleka.
Imijovo ye-oxalate idala umdlavuza wamabele kumagundane, kanti usawoti we-oxalate calcium utholakala kumaseli omdlavuza webele.
Ukudla okuphezulu kwe-oxalate
Imifino ethile enamahlamvu, izilimo eziyizigaxa, imbewu, futhi-ngeshwa-ngisho noshokoledi kuphezulu kuma-oxalates. Isilinganiso se-oxalate-to-calcium sidlala indima ebalulekile ekunqumeni umthelela wabo empilweni. Imifino eminingi enamahlamvu inama-oxalate amaningi futhi iphansi nge-calcium.
Nasi isilinganiso se-oxalate ne-calcium ekudleni okuvamile (nge-100 g ngalinye):
- Isipinashi: 890-1100 mg oxalates, ~ 4-5:1 isilinganiso se-oxalate-to-calcium
- I-Rhubarb: 275-1336 mg oxalates ~ 8-9:1
- I-Purslane: 910-1679 mg oxalates, ~ 5:1
- Imifino ye-beet: 300-450 mg oxalates, ~ 2.5:1
Izilimo eziyizigaxa eziningi nembewu nazo zinamazinga aphezulu e-oxalate, okuhlanganisa:
- I-Beetroot: 121-450 mg oxalates, ~ 5:1
- I-Taro: 278-574 mg oxalates, ~ 10-20:1
- Ubhatata: 470 mg oxalates, ~ 30:1
- Imbewu yeSesame: 350-1750 mg oxalates, ~ 0.3-2:1
- Ukhokho: 500-800 mg oxalates, ~ 4-6:1
Kubantu abazwelayo, ochwepheshe batusa ukugwema ukudla okungaphezu kuka-50 mg we-oxalate ngamagremu ayi-100. Okunye ukudla okuphezulu kwe-oxalate okufanele ukugweme kufaka phakathi ama-collards, i-okra, ama-corn grits, igciwane likakolweni, ubhontshisi wesoya, amajikijolo amnyama namawolintshi.
Izinzuzo Zokudla Okuphezulu Kwe-Oxalate
Ngemithamo ephezulu kakhulu, ama-oxalate angaba yingozi. Nokho, ngamanani alinganiselwe, angakhuthaza impilo.
Ukuvuselela i-Hormesis
Izilinganiso ezincane zobuthi njengama-oxalates zingadala i-hormesisinqubo lapho ukucindezeleka okuncane kukhuthaza ukuphulukiswa namandla. Kufana nokuthi ukuphakamisa izinsimbi kuyilimaza kanjani imisipha kodwa kuyayiqinisa. Ukusebenzisa ama-oxalate athile kungenza izinqubo zokuzivikela zomzimba zisebenze, kuthuthukise ukuqina.
Ukunikeza Izakhi Ezibalulekile
Ukudla okune-oxalate ephezulu njengesipinashi, ubhatata, nokhokho kunamavithamini namaminerali abalulekile. Ngokwesibonelo, isipinashi siwumthombo omuhle kakhulu kavithamini K, i-folate, nensimbi. Ubhatata ungumthombo omkhulu we-beta-carotene, umzimba oyiguqulayo ube uvithamini A. Ukhokho unothe nge-magnesium, iron, nama-flavonoid.
Amantongomane kanye nembewu kucebile ku-omega-3s namafutha e-monounsaturated, kanti ama-beet ahlinzeka ngama-nitrate. Lezi zakhi zibalulekile empilweni yamathambo, ukubona, impilo yenhliziyo nemithambo yegazi, kanye namasosha omzimba.
Ukuhlinzeka nge-Antioxidant Support
Ukudla okuningi okune-oxalate kucebile ngama-antioxidants alwa nama-radical mahhala. Imifino yesipinashi ne-beet iqukethe i-lutein ne-zeaxanthin, evikela amehlo. Ama-flavonoid kakhokho angase ehlise umfutho wegazi futhi asekele impilo yenhliziyo. Amajikijolo namajikijolo anovithamini C kanye nama-anthocyanins, asekela ukusabela komzimba.
Ukunikeza I-Fiber kanye Nesitashi Esingazweli
Imbewu, okusanhlamvu okusanhlamvu, nezilimo eziyizigaxa ezifana ne-taro nobhatata kunikeza i-fiber yokudla ukusekela impilo yamathumbu. Izimpande ze-taro zinikeza isitashi esingazweli, esondla amagciwane atholakala emathunjini futhi sisekele imetabolism.
Ukuvimbela Umdlavuza
Okunye ukudla okune-oxalate ephezulu kunezinhlanganisela ze-bioactive ezinganciphisa ingozi yomdlavuza. Imifino e-Cruciferous efana ne-kale inama-glucosinolates anezindawo zokulwa nomdlavuza. I-Rhubarb ine-anthraquinones, izinhlanganisela ezaziwa ukunciphisa ukuvuvukala futhi ezingase zilwe nomdlavuza.
Ingabe Kufanele Udle Ukudla Okuphansi Kwe-Oxalate?
Abantu abaningi bangajabulela ngokuphephile ukudla okune-oxalate ephezulu ngokulinganisela. Kodwa-ke, labo abanezimo ezilandelayo bangafuna ukuzama ukudla okuphansi kwe-oxalate:
- Isifo sezinso sezinso
- Ubuhlungu be-Vulva (vulvodynia) noma ubuhlungu ngesikhathi socansi
- Ukuchama njalo
- Ukutheleleka nge-urinary tract infections (UTIs)
- Ubuhlungu bamalunga
- I-Hypothyroidism
- Ukuntuleka kwamaminerali (i-calcium noma i-iron, okuholela ku-osteopenia, i-osteoporosis, noma i-anemia yokuntuleka kwensimbi)
Kufanele futhi uqaphele ngamazinga e-oxalate uma unenkinga yokugaya evimbela ukumuncwa kwamafutha. Kunjalo ikakhulukazi uma ubona isitulo esintantayo noma amafutha esitulweni sakho.
Uma uzibuza ukuthi unamazinga aphezulu e-oxalate yini, kungase kudingeke ukuthi uhlolwe ngomhlinzeki wakho wezempilo. Ukwengeza, ukuhlolwa kwe-organic acid (okunikezwa nge-Genova noma i-Mosaic) nakho kufaka phakathi amazinga e-urinary oxalate.
Ukudla ukudla okuphansi kwe-oxalate kungase kube indlela enhle yokuphatha amazinga akho uma uzwela kukho. Iziguli eziningi (kodwa hhayi zonke) zithola ukukhululeka okuphawulekayo ezimpawu zazo lapho zidla ukudla okuphansi kwe-oxalate.
Uma une-oxalate ephezulu nezimpawu zokugcwala kwe-oxalate, ungenza kahle ukugwema imifino ephezulu ye-oxalate njengesipinashi. Abanye abantu badla i-Carnivore Diet ukuze banciphise ukudla kwe-oxalate futhi bakhuthaze ukulahlwa kwe-oxalate ezicutshini.
Ezinye Izinto Ezingakhuphula Amazinga E-Oxalate Emzimbeni
Ngaphandle kwemifino enamahlamvu, ushokoledi, nokunye ukudla okuphezulu kwe-oxalate, kungenzeka ukuthi ube nokuchayeka kwezinye izimbangela, okuhlanganisa:
- Ukukhula kwemvubelo, njengoba ezinye izinhlobo zemvubelo zingakhiqiza ama-oxalates emzimbeni.
- Izimo zofuzo ezandisa ukukhiqizwa kwe-oxalate noma ukunciphisa ukuphuka kwe-oxalate. Izibonelo zifaka i-hyperoxaluria eyinhloko kanye ne-cystic fibrosis.
- Ukwehliswa kwe-oxalate-degrading gut bacteria (i-oxalobacter formigenes).
- Ukuphelelwa amanzi emzimbeni, okungakhuphula ama-oxalates emchameni, okwandisa amathuba okuba namatshe ezinso ezinso.
- Ukwengezwa kwe-Vitamin C, njengoba i-vitamin C ingaguqulwa ibe ama-oxalates ngaphakathi komzimba
- Amaminerali aphansi anjenge-calcium, i-magnesium nensimbi. Lawa maminerali abopha i-oxalate emathunjini, avimbele ukumuncwa.
Ukudla kwemifino kuyisici esiyingozi esikhulayo sezinkinga ze-oxalate, ikakhulukazi kwabesifazane, ngokwemvelo abadinga i-calcium eningi ekudleni kwabo.
Imifino ye-Oxalate Ephansi
Eminye imifino ephansi ye-oxalate okufanele uyijabulele ekudleni okuphansi kwe-oxalate ihlanganisa okulandelayo:
- I-arugula
- I-broccoli
- Amahlumela aseBrussels
- Iklabishi
- Ukholifulawa
- Ukhukhamba (ahlutshiwe)
- I-squash yasehlobo
- Ama-turnips (izimpande)
- I-Zucchini
Imifino ene-oxalate emaphakathi ingase idliwe ngamanani amancane. Ama-leeks ayi-oxalate ephakathi, njengama-parsnip. I-Lentils iyimifino ye-oxalate ephansi engakwazi ukuvala enye (i-oxalate ephezulu) ubhontshisi ezitsheni.
Izindlela Zokunciphisa Amazinga e-Oxalate
Unganciphisa ama-oxalates ekudleni kwakho ngaphandle kokuqeda amaqembu okudla okuphelele. Nazi ezinye izindlela zokwehlisa ama-oxalates amuncwa ekudleni:
- Pheka Okuluhlaza Kwakho: Ukubilisa imifino enamaqabunga e-oxalate ephezulu kunganciphisa kakhulu amazinga e-oxalate. Ama-oxalate angena emanzini, abese echithwa.
- Soak futhi uhlume: Okusanhlamvu, amantongomane, nembewu, ukucwiliswa emanzini, ukuhluma, noma i-blanching kunciphisa ama-oxalate.
- Engeza Ukuvutshelwa: Ukuvutshelwa nakho kuyasiza – Isinkwa esimuncu sine-oxalate encane kunesinkwa esivamile.
- Cwilisa futhi Ubilise Imifino: Ku-legumes, ukucwiliswa ngejusi kalamula noma uviniga nokupheka kahle nakho kuzosiza.
- Bhangqa i-Oxalates neCalcium: Yidla ukudla okunothe nge-calcium nokudla okune-oxalate ukuze unciphise ukumuncwa kwe-oxalate emathunjini. Izibonelo: i-oatmeal ne-yogurt noma amantongomane anoshizi. Nakuba ngingancomi izithasiselo ze-calcium!
- I-Stay Hydrated: Ukuphuza amanzi anele kunciphisa i-oxalates emchamweni, engasiza ukunciphisa ingozi yamatshe ezinso nesifo sezinso.
Uma izinguquko zokudla zinganele, izithasiselo ze-potassium citrate zivame ukusetshenziswa. Ama-citrate angasiza ekuvimbeleni amatshe ezinso ngokwandisa ngokuqondile amazinga e-urinary citrate.
Imicabango Yami ku-Oxalates
Ukudla okune-oxalates ephezulu kuvame ukuba nezakhi eziningi kanye nezitsha ezimnandi zaseceleni. Uma unempilo, cishe udonsa kuphela inani elincane le-oxalate ekudleni futhi mancane amathuba okuba kube yinkinga. Kulezi zimo, jabulela imifino enamaqabunga, imifino yasendle, itiye, noshokoledi ngamanani afanele.
Ingabe ushintshile ukudla kwakho ukuze ugweme ama-oxalates? Ingabe impilo yakho ibe ngcono ngenxa yalokho? Yabelana nathi ngezansi!
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