Cov khoom noj uas alkaline yog ib txoj kev noj mov uas feem ntau siv los txhim kho kev noj qab haus huv. Nrog rau cov zaub thiab txiv hmab txiv ntoo tshiab, nws yog raws li lub tswv yim hais tias tom qab tag nrho cov khoom noj khoom haus tau digested thiab absorbed, lawv mus txog ob lub raum raws li cov kua qaub-forming los yog cov sib xyaw ua qauv.
Cov kws tshawb fawb tau siv ntau hom kev tshawb fawb los soj ntsuam cov khoom noj thiab txiav txim xyuas cov kua qaub lossis lub hauv paus ntawm txhua zaub mov hauv lub cev.
Cov kws tshawb fawb Remer thiab Manz tsim ib qho kev ntsuas hu ua lub peev xim xoos (PRAL). Khoom noj xws li cheese, nqaij, ntses, qwj ntses, thiab nplej ua kua qaub tom qab noj tas.
Raws li cov kab ntawv hauv qab no qhia, qee cov khoom noj muaj acid ntau dua los sis ua raws li lwm tus. Piv txwv li, spinach yog ntau hauv paus-forming tshaj li daim av, thaum cheddar yog ntau acid-forming tshaj li qe dawb.
Cov khoom ntawm alkaline yuav qhia tias cov zaub mov uas ua rau cov kua qaub siab ua rau cov ntshav qis dua pH thiab ua rau kom tsis muaj cov zaub mov tseem ceeb (xws li cov calcium uas ua rau lub cev ua rau nruab nrab rov qab sib npaug. Qhov tsis txaus no hais tias yuav ua rau mob nyhav.
Vim Li Cas Cov Neeg Ua Raws Li Kev Noj Haus?
Tsis tsuas yog xav kom txhim kho txoj kev noj qab haus huv, cov khoom noj alkaline tau hais tias kom khaws cov nqaij loj, qeeb qeeb thiab tiv thaiv ntau yam teeb meem kev mob, xws li mob taub hau thiab mob khaub thuas mob ntshav qab zib, kab mob hauv lub plawv, raum pob zeb, thiab osteoporosis.
Cov tswv yim kuj hais tias alkaline noj cov zaub mov tuaj yeem ua kom muaj zog ntau ntau thiab pab nrog poob phaus.
Alkaline Diet Foods rau Noj
Cov zaub mov hauv qab no feem ntau pom zoo kom ua ib feem ntawm cov khoom noj alkaline. Lub rooj yog muab los ntawm Remer thiab Manz kawm. Cov zaub mov uas muaj qhov tsis pom zoo muaj cov nyhuv pib:
| KHOOM NOJ | Qhov Muaj Peev Xwm Loj Hloov Qaib (PRAL) mEq / 100g |
|---|---|
| Txiv hmab txiv ntoo | |
| Apples | -2.2 |
| Qoob loo | -4.8 |
| Dub currants | -6.5 |
| Txiv qaub kua txiv | -2.5 |
| Txiv kab ntxwv | -2.7 |
| Peaches | -2.4 |
| Pears | -2.9 |
| Raisins | -21 |
| Txiv pos nphuab | -2.2 |
| Watermelon | -1.9 |
| Zaub | |
| Asparagus | -0.4 |
| Broccoli | -1.2 |
| Carrots | -4.9 |
| Celery | -5.2 |
| Dib | -0.8 |
| Ntsuab taum | -3.1 |
| Lettuce | -2.5 |
| Qos yaj ywm | -4.0 |
| Spinach | -14.0 |
| Txiv lws suav | -3.1 |
| Haus dej haus | |
| Kas fes | -1.4 |
| Caw liab | -2.4 |
| Dawb wine | -1.2 |
| Kua kua txiv, unsweetened | -2.2 |
| Txiv kab ntxwv kua txiv, unsweetened | -2.9 |
| Txiv qaub kua txiv, unsweetened | -2.5 |
| Txuj lom thiab Khoom Qab zib | |
| Zib ntab | -0.3 |
Cov zaub mov uas muaj acidic, zoo li cov kua txiv qaub, tuaj yeem yog qhov pib ua.
Daim Ntawv Teev Cov Khoom Noj nrog Cov Acid Effect
Cov khoom ntawm alkaline noj feem ntau hais kom tsis txhob noj cov zaub mov nram qab no, uas muaj tus nqi zoo thiab cov nyhuv kua qaub. Lub rooj yog muab los ntawm Remer thiab Manz kawm.
| KHOOM NOJ | Muaj peev xwm Raum Acid Load mEq / 100g |
|---|---|
| Nqaij | |
| Nqaij nyuj | 7.8 |
| Nqaij qaib | 8.7 |
| Nqaij npuas | 7.9 |
| Salami | 11.6 |
| Qaib ntxhw | 9.9 |
| Ntses thiab Nqaij Mov | |
| Lub suab | 7.1 |
| Trout | 10.8 |
| Mis, Mis, thiab Qe | |
| Cheddar cheese, txo rog | 26.4 |
| Tsev cheese, dawb | 8.7 |
| Qe | 8.2 |
| Qe dawb | 1.1 |
| Mis nyuj khov, vanilla | 0.6 |
| Mis, tag nrho | 0.7 |
| Kua mis nyeem qaub, dawb | 1.5 |
| Taum thiab Legumes | |
| Lentils | 3.5 |
| Grain Khoom | |
| Khob cij, tag nrho cov nplej | 1.8 |
| Mov, dawb | 3.7 |
| Mov, xim av | 12.5 |
| Spaghetti | 6.5 |
| Dawb hmoov | 8.2 |
| Ceev | |
| Txiv laum huab xeeb | 8.3 |
| Walnuts | 6.8 |
Kev tshawb nrhiav ntawm Alkaline Diet
Li ntawd, nyob deb, muaj me ntsis kev txhawb rau cov neeg pab leg ntaubntawv hais tias alkaline noj yuav txhawb kev poob thiab tua kab mob.
Txawm li cas los xij, qee qhov kev tshawb fawb tau qhia tias kev noj haus yuav muab qee yam kev pab rau kev noj qab haus huv.
1) Nqaij Hawb Pob
Kev tshawb nrhiav luam tawm nyob rau hauv American Journal of Clinical Nutrition nyob rau hauv 2008, piv txwv li, pom tias alkaline noj cov zaub mov yuav pab khaws cov nqaij pob txha raws li koj hnub nyoog (qhov tseem ceeb hauv kev tiv thaiv kev poob thiab tawg). Nyob rau hauv kev soj ntsuam ntawm peb xyoos uas muaj 384 tus txiv neej thiab poj niam (muaj hnub nyoog 65 xyoos thiab laus dua), txoj kev tshawb fawb sau ntawv tau txiav txim siab tias cov khoom noj muaj txiaj ntsim zoo siab heev (xws li cov txiv hmab txiv ntoo thiab zaub uas tau pom zoo los ua lub hauv paus ntawm alkaline) tej zaum yuav pab tau cov neeg laus laus tswj cov leeg nqaij thaum lawv loj tuaj.
Hauv kev tshawb nrhiav ntau dua (luam tawm hauv Kev Hloov Ntiaj Teb hauv xyoo 2013), cov kws soj ntsuam tshawb fawb tau soj ntsuam 2,689 tus poj niam hnub nyoog 18 txog 79 thiab pom ib lub koom haum "me me tab sis tseem ceeb" ntawm kev sib haum xeeb mus rau alkaline cov khoom noj thiab kev kho ntawm cov leeg mob.
2) ntshav qab zib
Muaj qee cov pov thawj tias ib qho khoom noj uas alkaline yuav tiv thaiv tau ntshav qab zib. Nyob rau hauv kev tshawb luam tawm nyob rau hauv German phau ntawv journal Diabetologia nyob rau hauv 2014, piv txwv li, 66,485 cov poj niam raug ua raws li 14 xyoos. Lub sij hawm ntawd, 1,372 tus neeg mob ntshav qab zib tau tshwm sim. Nyob rau hauv lawv txoj kev xav ntawm cov neeg koom noj khoom noj, cov neeg tshawb nrhiav txiav txim siab tias cov neeg uas muaj cov kab mob qog ua rau qis tshaj plaws muaj feem xyuam ntawm kev mob ntshav qab zib.
Txoj kev tshawb no cov kws sau ntawv qhia tias cov khoom noj uas ua kua qaub siab yuav txuas rau insulin kuj, qhov teeb meem zoo li txuas rau ntshav qab zib.
3) Mob Raum Mob
Ib qho khoom noj khoom haus muaj zog dua tuaj yeem hais kom mob metabolic acidosis thiab ua rau kom muaj kab mob hauv lub raum. Rau kev tshawb fawb tau luam tawm nyob rau hauv American Journal of Nephrology hauv xyoo 2015, cov neeg tshawb nrhiav tau ua 15,055 leej neeg tsis muaj mob raum 21 xyoo (uas yog ib feem ntawm Atherosclerosis Risk in Communities) thiab pom tias tom qab kho lwm yam (xws li kev muaj feem cuam tshuam, caloric intake , thiab cov cim pejxeem), kev noj zaubmov siab dua qis tau txuam nrog kev pheej hmoo siab ntawm kev tsim muaj kab mob rau lub raum.
Ntawm tus neeg noj khoom haus khoom noj, ntau dua magnesium kom tsawg thiab zaub protein ntau tau muaj kev tiv thaiv zoo tshaj nrog kev mob raum.
4) Kabmob Kabmob
Kev soj ntsuam cov neeg tshawb fawb tau siv cov ntaub ntawv los ntawm Swedish Mammography Cohort thiab Cohort thiab Swedish Men, uas muaj 36,740 tus poj niam thiab 44,957 txiv neej thaum pib ntawm 15 lub sij hawm taug qab tom qab. Hauv cov txiv neej thiab cov poj niam, muaj cov neeg mob siab dua hauv cov neeg uas tau noj cov zaub mov noj khoom haus los yog alkaline siab dua piv rau cov neeg uas noj cov kua qaub qaub los ua noj.
Kev tshawb luam tawm hauv Kev Ntsuas Diabetology hauv xyoo 2016 pom tau hais tias cov neeg uas muaj cov PRAL loj tshaj plaws muaj qhov nce ntawm cov kab mob hauv atherosclerotic thiab muaj kev sib raug zoo nrog cov neeg uas muaj qis tshaj PRAL cov qhab nia.
5) Yuav Tsum Raug Tshem Tawm
Txawm hais tias qee qhov kev tshawb fawb pom zoo tias ib qho kev noj haus alkaline yuav txo qhov kev pheej hmoo tawg, ib xyoo 2015 tau luam tawm nyob rau hauv Osteoporosis International tau ua raws li 861 cov txiv neej thiab poj niam 86 thiab pom tias kev noj zaub mov qaub ncaug tsis muaj cov koom haum tseem ceeb nrog pob txha cov pob zeb minerals los yog nrog rau kev kuaj mob osteoporosis .
Kev Nyab Xeeb
Yog tias koj muaj mob (xws li kab mob hauv lub raum los yog mob qog nqaij hlav), nco ntsoov nrog koj tus kws kho mob ua ntej koj hloov koj cov khoom noj. Tsis tas li ntawd, tib neeg noj tshuaj uas cuam tshuam rau lub cev cov calcium, potassium, los yog lwm yam minerals yuav tsum kuaj nrog lawv tus kws kho mob ua ntej sim siv cov khoom noj alkaline.
Tom qab cov khoom noj alkaline sau tau nruj heev tsis xav rau lwm yam (xws li cov protein lossis tagnrho cov caloric intake) tuaj yeem ua rau muaj teebmeem rau kev noj qab haus huv xws li protein ntau los yog tsis muaj kev noj qab haus huv lossis ntau tshaj qhov hnyav.
Muaj qee cov khoom ua lag luam raws li "alkaline dej" los yog alkaline tsim cov khoom. Kev ruaj ntseg ntawm xws li cov khoom tsis paub.
Puas Yog Koj Sim Sim Haus Alkaline?
Txawm hais tias noj tsis haum alkaline yuav tsum tsis txhob siv nyob rau hauv qhov chaw kho mob rau txhua yam kev mob nkeeg, kev noj cov zaub mov raws li cov txiv hmab txiv ntoo thiab zaub yuav pab koj ua tiav kev noj qab haus huv thiab tiv thaiv tej kab mob.
Muaj ntau cov khoom noj nyob hauv daim ntawv teev cov kua qaub (xws li nplej, taum, ceev) uas muaj cov khoom zoo thiab muaj cov khoom noj nyob rau hauv daim ntawv teev npe (xws li kas fes thiab dej) uas tsuas yog siv rau hauv lub cev. Ntau dua li saib cov npe khoom noj xws li "khoom noj khoom haus" thiab "khoom noj khoom haus kom tsis txhob" cov npe, xav txog cov kua qaub thiab cov zaub mov noj cov zaub mov kom nyob ua ke thiab sib zog rau kev noj zaub mov.
Qhov chaw:
> Dawson-Hughes B, Harris SS, Ceglia L. Alkaline diets nyiam ntshiv ntaub so hauv cov laus laus. Kuv J Clin Nutr. 2008 Mar; 87 (3): 662-5.
> Fagherazzi G, Vilier A, Bonnet F, li al. Dietary acid load thiab muaj feem yuav ua rau Type 2 diabetes: kev kawm E3N-EPIC. Diabetologia. 2014 Feeb; 57 (2): 313-20.
> Han E, Kim G, Hong N, li al. Koom haum ntawm kev noj zaubmov noj haus thiab kev pheej hmoo ntawm cov kab mob plawv: thoob tebchaws tshawb fawb (KNHANES 2008-2011). Cardiovasc Diabetol. 2016 Aug 26; 15 (1): 122.
> Jia T, Byberg L, Lindholm B, li al. Dietary acid load, raum ua haujlwm, txha, thiab kev pheej hmoo ntawm pob txha hauv cov txiv neej thiab poj niam laus. Osteoporos Int. 2015 FEB; 26 (2): 563-70.
> Rebholz CM, Coresh J, Grams Kuv, thiab al. Dietary Acid Load and Incident Mob Raum Cov Kab Mob: Tau los ntawm ARIC Study. Am J Nephrol. 2015; 42 (6): 427-35.
> Remer T, Manz F. Muaj peev xwm ua kom cov kua txiv hmab txiv ntoo tuaj noj thiab nws cov nyhuv rau ntawm cov pH. J Kuv Noj Zaub Tsuag. 1995 Jul; 95 (7): 791-7.
> Welch AA, MacGregor AJ, Skinner J, Spector TD, Moayyeri A, Cassidy A. A siab dua alkaline dietary load yog txuam nrog ntau dua ntawm pob txha pob txha hauv cov poj niam. Osteoporos Int. 2013 Jun; 24 (6): 1899-908.
> Xu H, Åkesson A, Orsini N, Håkansson N, Wolk A, Carrero JJ. Modest U-Shaped Association ntawm Dietary Acid Load thiab raug mob ntawm All-Cause and Cardiovascular Mortality rau Cov Neeg Laus. J Nutr. 2016 Aug; 146 (8): 1580-5.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.