John Myers
Ukushintsha imikhuba yakho kunganciphisa kakhulu ingozi yamatshe ezinso ezintsha. Kubalulekile ukuba noketshezi oluningi, i-oxalic acid encane nosawoti, kanye nenani elifanele le-magnesium, i-calcium, namaprotheni.
Amaphesenti angama-75 awo wonke amatshe ezinso abizwa ngokuthi amatshe e-calcium oxalate. Engxenyeni yazo zonke izimo, lawa matshe aphindeka. Ngokwezifundo zamanje, okulandelayo kunesibopho sokwakheka kwazo:
- ukusetshenziswa kwamanzi okuncane kakhulu
- iziphuzo ezimnandi
- ukudla okungalungile
- i-calcium eningi
- ukukhuluphala ngokweqile.
Ngakho-ke ushintsho ekudleni lunganciphisa kakhulu ingozi yokwakheka kwamatshe amasha e-calcium oxalate.
Izinto ezibaluleke kakhulu ngokubuka nje
- Yidla imifino nezithelo eziningi. Umthetho wesihlanu: I-3 yemifino egcwele izandla kanye ne-2 yeshukela ephansi (!) izithelo ngosuku.
- Izidlo ezi-3 eziphambili kanye nekhefu lamahora ama-4 kuye kwayi-5 phakathi kokudla.
- Nciphisa ama-carbohydrates jikelele: Awekho amaswidi futhi uma kungenzeka akukho okwenziwe ngofulawa olula, ukolweni omncane. Khetha ama-carbohydrate ayinkimbinkimbi (isinkwa esigcwele okusanhlamvu, i-pasta, irayisi): Okusanhlamvu okuphelele kuqukethe i-fiber yokudla enempilo.
- Thatha amaprotheni ngendlela efanele: 1 g amaprotheni ngekhilogremu ngayinye yesisindo somzimba ngesisindo esijwayelekile. Isibonelo: Owesifazane onesisindo esingamakhilogremu angama-65 futhi enobude obungamamitha angu-1.70 (isisindo esivamile) udinga amagremu angu-65 wamaphrotheni ngosuku, okusabalale ekudleni oku-3. Indoda enesisindo esingamakhilogremu angu-80/1.85 wamamitha idinga u-80 g wamaphrotheni.
- Qaphela ukuthi udla i-calcium: 800 kuya ku-1,000 milligrams ngosuku. Ngakho-ke, isilinganiso esiphezulu se-2 kuya ku-3 yobisi noma imikhiqizo yobisi nsuku zonke. Isibonelo sesabelo sansuku zonke: iyogathi yemvelo nama-raspberries ngesidlo sasekuseni, i-broccoli ne-chive quark yokudla kwasemini, nocezu lwesinkwa se-wholemeal ne-cottage shizi kanye ne-cress yesidlo sakusihlwa.
- Gwema ukudla okunothe nge-oxalic acid: i-rhubarb, isipinashi, i-chard, i-beetroot, i-sorrel, ne-amaranth, i-cocoa, ne-wheat bran.
- Yidla usawoti omncane: usawoti ukhuthaza ukuphuma kwe-calcium!
- I-Magnesium ne-citric acid isiza amathumbu ukumunca i-oxalate. I-Magnesium itholakala, isibonelo, emikhiqizweni egcwele okusanhlamvu, uphizi, i-lentils, nembewu ye-sunflower, futhi kubhontshisi noma amazambane - i-citric acid ezithelweni ze-citrus.
- Ukushintsha kwamafutha ekhishini: sebenzisa amafutha emifino ekhwalithi ephezulu, kodwa unciphise amafutha ezilwane (aqukethe i-arachidonic acid e-pro-inflammatory).
- Gwema inyama engenamafutha, amasoseji ambalwa, futhi ikakhulukazi ingulube kuze kube izikhathi ezi-2 ngesonto ngenxa ye-arachidonic acid.
- Izinhlanzi 1 kuya ku-2 izikhathi ngesonto - okungenani i-1 okufanele ibe yizinhlanzi zasolwandle ezinamafutha ngenxa ye-omega-3 fatty acids enempilo.
- Phuza kakhulu! Okungenani amalitha angu-2.5 kuya kwangu-3 ngosuku eziphuzo ezingathathi hlangothi njengetiye lezithelo, itiye lezinso nesinye, amanzi amaminerali ane-calcium ephansi, namajusi ezithelo ahlanjululwe (amawolintshi).
