Tusitala: Eugene Taylor
Aso O Foafoaga: 10 Aukuso 2021
Faafouga Aso: 23 Okitopa 2024
Anonim
Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more
Ata: Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more

Anotusi

O faʻamaʻi fatugaʻo o se faʻafitauli masani e aʻafia ai le 10% o le faitau aofaʻi o le lalolagi (1).

O fatugaʻo e laʻititi ae mamana fatuga foliga foliga e faia tele taua galuega.

O i latou e gafa ma le faʻamamaina o otaota oloa, faʻasaʻolotoina homone e faʻatonutonu ai le toto, faʻapaleni paleni i le tino, gaosia o mimi, ma le tele o isi galuega taua (2).

E tele auala e mafai ai ona faʻaleagaina nei totoga taua.

O le maʻisuka ma le maualuga o le toto maualuga o le sili atu masani ai tulaga lamatia mo faʻamaʻi fatugao. Peitai, lapoʻa, ulaula, kenera, itupa, ma tausaga mafai foi faateleina le tulaga lamatia ().

Ole faʻatonutonu ole suka ile toto ma le toto maualuga na mafua ai le faʻaleagaina ole toto ile fatugaʻo, ma faʻaititia ai le mafai ona galue lelei ().

A le faʻaoga lelei fatugaʻo, e faʻaputuputu le otaota ile toto, e aofia ai ma otaota oloa mai meaʻai ().

O le mea lea, e talafeagai mo tagata e maua i faʻamaʻi fatugao ona mulimuli i se taumafataga faʻapitoa.

Meaʻai ole maʻi ma fatugaʻo

Tapulaʻa meaʻai meaʻai fuafua i le maualuga o faʻaleagaina fatugaʻo.


Mo se faʻataʻitaʻiga, o tagata i le amataga o gasegase o fatugaʻo e eseʻese faʻatapulaʻa nai lo i latou e iai fatugaʻo e le lelei, e taʻua foi ole faʻaiuga o le fatugaʻo (ESRD) (,).

Afai e maua oe ile maʻi fatugaʻo, o lau fomaʻi tausi soifua o le a fuafuaina le sili lelei meaʻai mo ou manaʻoga.

Mo le toʻatele o tagata e maua i faʻamaʻi maualalo o le fatugao, e taua le mulimuli i le taumafataga-faʻauo i meaʻai e fesoasoani e faʻaititia ai le aofaʻi o otaota i le toto.

O lenei taumafataga e masani ona taʻua o se taumafataga o le fatugaʻo.

E fesoasoani faʻamalosia fatugaʻo gaioiga aʻo puipuia isi faʻaleagaina ().

E ui lava e eseese tapulaʻa o meaʻai, e masani ona fautuaina tagata uma e maua i faʻamaʻi fatugaʻi faʻatapulaʻa ia meaʻai:

  • Sodium Sodium e maua i le tele o meaʻai ma o se vaega tele o le laulau masima. E le mafai e fatugaʻo ua afaina ona faʻamamaina le sili atu o le sodium, ma mafua ai ona oso i luga le toto. E masani ona fautuaina e faʻatapulaʻa le sodium i lalo ifo o le 2,000 mg ile aso (,).
  • Potasiuma O le potassium e tele ona sao i le tino, ae o i latou e maua i faʻamaʻi fatugaʻo, e manaʻomia le faʻatapulaʻaina le potassium e alofia ai le maualuga o le toto. E masani ona fautuaina e faʻatapulaʻa le potassium i lalo ifo o le 2,000 mg ile aso (, 12).
  • Fosipolo E le mafai e fatuga ua leaga ona aveʻese le tele o le phosphorus, o se minerale i le tele o meaʻai. Ole maualuga o le tino e mafai ona afaina ai le tino, o lona uiga o le phosphorus o meaʻai e faʻatapulaʻaina i lalo ole 800-1,000 mg ile aso ile tele o gasegase (13,).

Ole polotini o seisi meaʻai e ono manaʻomia e tagata e maua ile faʻamaʻi ole fatuga, ona ole fatugaʻo ua faʻamamaina e le mafai ona faʻamamaina mea leaga mai le protein metabolism.


Peitaʻi, o i latou e maua i faʻamaʻi fatugaʻo o loʻo i lalo o le kanesa, o se togafitiga e faʻamamaina ma faʻamamaina ai le toto, e i ai le tele o polotini manaʻomia (,).

E eseese tagata taʻitoʻatasi ma faʻamaʻi fatugao, ole mea lea e taua ai le talanoa i lau soifua maloloina e uiga i au meaʻai e manaʻomia.

O le mea e laki ai, o le tele o filifiliga suamalie ma maloloina e maualalo i le phosphore, potassium, ma le sodium.

Nei o le 20 o le sili meaai lelei mo tagata ma faʻamaʻi fatugaʻo.

1. Kupukini

Cauliflower o se fualaʻau lelei fualaʻau o se lelei faʻavae o le tele o meaʻai, aofia ai vitamini C, vitamini K, ma le B vitamini folate.

E tumu foʻi i vailaʻau e teteʻe ai i le mumusu e pei o indoles ma o se mea e sili ona lelei o le fiber ().

Ma e mafai foi ona faʻaaoga le kuluina fualaʻau palu e sui aʻi pateta mo se meaʻai maualalo o le potassium.

E tasi le ipu (124 kalama) o le kukaina vela o loʻo iai ():

  • sodium: 19 mg
  • potassium: 176 mg
  • posiporo: 40 mg

2. Blueberry

Blueberry o loʻo tumu i mea lelei ma o se tasi o sili sili ona lelei o antioxidants e mafai ona 'ai ().


Ae maise lava, o nei suamalie fualaʻau aofia ai antioxidants valaʻauina anthocyanins, lea e ono puipuia mai faʻamaʻi fatu, nisi kanesa, mafaufau faʻafuaseʻi, ma maʻi suka (20).

Latou te faia foi se lelei faʻaopoopoina i se fatugao-faauo taumafataga, ona latou maualalo i le sodium, phosphorus, ma potassium.

Tasi ipu (148 kalama) o fou blueberry aofia ai ():

  • sodium: 1.5 mg
  • potassium: 114 mg
  • posiporo: 18 mg

3. Pogisa sami

Sea bass o se maualuga lelei porotini o loʻo i ai gaʻoa lelei maloloina gaʻo taʻua o omega-3s.

O le Omega-3 e fesoasoani e faʻaititia le mumu ma ono fesoasoani e faʻaititia ai le aʻafia o le mafaufau, faʻanoanoaga, ma le popole (,,).

E ui o iʻa uma e maualuga i le ogatotonu, o le sami e aofia ai le maualalo o aofaʻi nai lo isi figota o le sami.

Ae ui i lea, e taua le faʻaumatia o tamaʻi vaega e teu ai au faʻasologa o tulaga lelei i le siosiomaga.

Tolu aunese (85 kalama) o kuka sami vela aofia ai ():

  • sodium: 74 mg
  • potassium: 279 mg
  • posiporo: 211 mg

4. Kaina mumu

O fualaʻau mumu e le gata e suamalie ae e tilivaina foʻi le tone o meaʻai i se tamaʻi afifi.

Latou maualuga i vitamini C ma aofia ai antioxidants taʻua o flavonoids, lea na faʻaalia e faʻaititia ai le mumu ().

E le gata i lea, o moli mumu e maualuga i le resveratrol, o se ituaiga o flavonoid ua faʻaalia e aoga ai le soifua maloloina o le fatu ma puipuia ai mai le maʻi suka ma le mafaufau paʻu (,).

Nei suamalie fualaʻau e fatugaʻo-faʻauo, ma le afa ipu (75 kalama) aofia ai ():

  • sodium: 1.5 mg
  • potassium: 144 mg
  • posiporo: 15 mg

5. Paepae papaʻe

E ui lava o fuamoa yolks e sili ona lelei, latou te aofia ai le maualuga aofaʻi o phosphorus, faia fuamoa papaʻe o se sili atu filifiliga mo tagata mulimuli i se taumafataga fatugaʻo.

O fuamoa papaʻe e maua ai le maualuga lelei, fatugaʻo-faʻauo puna o polotini.

Ma le isi, o latou o se filifiliga sili ona lelei mo tagata o loʻo feagai ma togafitiga faʻamama toto, o loʻo i ai le maualuga o polotini manaʻoga ae manaʻomia le faʻatapulaʻaina le phosfor.

Lua papaʻe fuamoa (66 kalama) aofia ai ():

  • sodium: 110 mg
  • potassium: 108 mg
  • posiporo: 10 mg

6. kapeti

Ua fautuaina tagata e iai faʻafitauli o fatugaʻo e faʻatapulaʻa le aofaʻi o sodium ile latou meaʻai, e aofia ai ma le masima faʻaopopo.

Garlic maua ai se suamalie suʻesuʻega i le masima, faʻaopopo le tofo i ipu aʻo tuʻuina atu meaʻai aoga.

O se lelei mafuaʻaga o manganese, vitamini C, ma vitamini B6 ma o loʻo iai ni vaega o le sulfur o loʻo i ai anti-inflammatory meatotino.

Tolu pulupulu (9 kalama) o kaliki o loʻo iai ():

  • sodium: 1.5 mg
  • potassium: 36 mg
  • posiporo: 14 mg

7. Faapaologa

Ole tele o fatuga uma e masani ona maualuga i le phosphore, ae ole buckwheat ose tuʻufaʻatasiga maloloina.

Buckwheat e sili ona lelei, maua ai le aofaʻi lelei o B vitamini, magnesium, uʻamea, ma alava.

O se fualaʻau foi e leai se kulukeni, e avea ai le buckwheat o se filifiliga lelei mo tagata e maua i le maʻi celiac poʻo le le lava o le gluten.

A afa ipu (84 kalama) o kuka buckwheat aofia ai ():

  • sodium: 3.5 mg
  • potassium: 74 mg
  • posiporo: 59 mg

8. Suauʻu Olive

O le suauʻu olive o se mea aoga mo le soifua maloloina ma le leai o se posiporo, e avea ai ma filifiliga lelei mo tagata e maua ile maʻi fatu.

E masani lava, o tagata e maua i faʻamaʻi fatugaʻo le faigata i le tuʻuina atu o le mamafa, faʻamaloloina, soifua maloloina maualuga kalori pei o le suauʻu olive taua.

O le tele o gaʻo i le suauʻu olive o le monounsaturated fat e taʻua o le oleic acid, lea e i ai anti-inflammatory meatotino ().

E le gata i lea, o gaʻo monounsaturated gaʻo e mautu i le maualuga o le vevela, ma avea ai le suauʻu olive o se filifiliga maloloina mo le kuka.

Tasi le sipuni (13.5 kalama) o le suauʻu olive o loʻo iai ():

  • sodium: 0.3 mg
  • potassium: 0.1 mg
  • posiporo: 0 mg

9. Bulgur

Bulgur o se atoa saito saito oloa e faia ai se maoaʻe, fatugaʻo-faʻafeiloaʻi isi i isi fatu atoa e maualuga i le phosphorus ma potassium.

O lenei fatu lelei meaʻai o se puna lelei o B vitamini, magnesium, uʻamea, ma manganese.

E faʻapea foi o se sili lelei punaoa o laʻau-faʻavae porotini ma tumu i meaʻai alava, lea e taua mo digestive soifua maloloina.

O le afa-ipu (91-kalama) tautua o bulgur o loʻo iai ():

  • sodium: 4.5 mg
  • potassium: 62 mg
  • posiporo: 36 mg

10. Kapisi

O kapisi e anaina i le aiga fualaʻau mataʻutia ma e tumu i vitamini, minerale, ma malosiʻaga totoʻa o loʻo fai.

O se sili lelei punaoa o vitamini K, vitamini C, ma tele B vitamini.

E le gata i lea, e maua ai le le mafai ona tipiina alava, o se ituaiga o alava e tausia lau digestive faiga maloloina i le faʻalauiloaina masani o manava gaioiga ma faʻaopopo tele i le faʻaputuga ().

Ma le isi mea, e laʻititi i le potassium, phosphorus, ma le sodium, ma le ipu e tasi (70 kalama) o kapisi ua faʻapipiʻi ():

  • sodium: 13 mg
  • potassium: 119 mg
  • posiporo: 18 mg

11. Moa moa leai se paʻu

E ui lava o le faʻatapulaʻaina o le polotini e manaʻomia mo nisi tagata e iai faʻafitauli o fatugaʻo, o le faʻaavanoaina o le tino ma le lava o polotini maualuga e taua mo le soifua maloloina.

O le susu o le moa e leai se paʻu e aofia ai le itiiti ifo o le phosphore, potassium, ma le sodium nai lo le paʻu o le moa.

A faʻatau mo moa, filifili se moa fou ma aloese mai le muai faia moa tunu, aua o loʻo iai le tele o sodium ma phosphorus.

Tolu aunese (84 kalama) o le paʻu moa e leai se paʻu o loʻo iai ():

  • sodium: 63 mg
  • potassium: 216 mg
  • posiporo: 192 mg

12. Pepa pepa

Bell pepa o loʻo iai le tele o mea lelei e faʻaalu ai ae e maualalo le potassium, e le pei o le tele o isi fualaʻau.

O nei moli lanu sesega o loʻo utaina i le malosi vailaʻau oona vitamini C.

O le mea moni, tasi laʻititi mumu pepa logo (74 kalama) aofia ai 105% o le fautuaina fautuaina taumafaina o vitamini C.

O loʻo faʻatumuina foi i latou i le vaitamini A, o se mea taua tele mo le puipuia o le tino, lea e masani ona afaina i tagata e maua i fatugaʻo (40).

Tasi laʻititi mumu pepa (74 kalama) aofia ai ():

  • sodium: 3 mg
  • potassium: 156 mg
  • posiporo: 19 mg

13. Aniani

O aniani e sili ona lelei mo le tuʻuina atu o le sodium-leai se tofo i ipu o le fatugaʻo.

O le faʻaititia o le inu masima e mafai ona avea ma luʻitau, ma le suʻeina o isi masima suamalie e tatau ona fai.

Faʻapaisa aniani i kaliki ma le suauʻu olive faʻaopopo le tofo i ipu e aunoa ma le fetuʻunaʻia lou soifua maloloina fatugaʻo.

E sili atu, aniani e maualuga i vitamini C, manganese, ma B vitamini ma aofia ai prebiotic alava e fesoasoani tausia lau digestive faiga maloloina e ala i le fafagaina aoga aoga siama ().

Tasi le aniani laitiiti (70 kalama) o loʻo iai ():

  • sodium: 3 mg
  • potassium: 102 mg
  • posiporo: 20 mg

14. Arugula

Tele fualaʻau maloloina e pei ole spinach ma kale e maualuga i le potassium ma faigata ona ofi i totonu ole taumafataga ole fatugaʻo.

Peitaʻi, o le arugula o se fualaʻau lanumeamata e laʻititi i le potassium, ma avea ai ma filifiliga lelei mo salati-faʻamalosi salati ma ipu ipu.

Arugula o se lelei mafuaʻaga o vitamini K ma le minerale manganese ma kalisiu, uma na e taua mo le ponaivi soifua maloloina.

O lenei fualaʻau lanumeamata e iai foʻi nitrates, ua faʻaalia e faʻaititia ai le toto, o se faʻamanuiaga taua mo i latou e maua ile maʻi fatu ().

Tasi ipu (20 kalama) o mata arugula aofia ai ():

  • sodium: 6 mg
  • potassium: 74 mg
  • posiporo: 10 mg

15. Nati macadamia

Tele nati e maualuga i le phosphore ma e le fautuaina mo i latou e mulimuli i le taumafataga o le fatugaʻo.

Peitaʻi, o nati macadamia o se filifiliga lelei tele mo tagata e maua i fatugaʻo. E sili atu le maualalo i le phosphore nai lo lauiloa nati pei o pinati ma sekati.

E faʻatumuina foi i gaʻo maloloina, B vitamini, magnesium, kopa, uʻamea, ma le manganese.

Tasi aunese (28 kalama) o nati macadamia o loʻo iai ():

  • sodium: 1.4 mg
  • potassium: 103 mg
  • posiporo: 53 mg

16. Lani

Radishes o crunchy fualaʻau e faia se maloloina faʻaopopo i se taumafataga Fatugao.

E mafua ona latou e matua maualalo i le potasiuma ma le phosphore ae maualuga i le tele o isi taua mea aoga.

Radishes o se sili sili punaoa o vaitamini C, o se antioxidant ua faʻaalia e faʻaititia ai le aʻafia o faʻamaʻi fatu ma cataract (,).

E le gata i lea, o a latou tofo pepeti faia ai se manogi faʻaopopo i le maualalo sodium ipu.

A afa ipu (58 kalama) o fasi fasi radishes aofia ai ():

  • sodium: 23 mg
  • potassium: 135 mg
  • posiporo: 12 mg

17. Vailepa

Turnips e fatugaʻo-faʻauo ma faia se sili lelei suia mo fualaʻau e maualuga i le potassium pei o pateta ma taumalulu squash.

O nei aʻa fualaʻau o loʻo utaina i le fiva ma le vaitamini C. O latou foi ose lelei mafuaʻaga o vaitamini B6 ma manganese.

E mafai ona tunu pe kuka ma paluina mo se maloloina itu ipu e aoga lelei mo se taumafataga Fatugao.

O le afa ipu (78 kalama) o vela vela o loʻo iai ():

  • sodium: 12.5 mg
  • potassium: 138 mg
  • posiporo: 20 mg

18. Paina

Tele fualaʻau vevela e pei o moli, faʻi, ma kiwi e maualuga tele i le potassium.

O le mea e lelei ai, o le pinia faia se suamalie, maualalo potassium filifiliga mo i latou ma fatugaʻo faʻafitauli.

Ma le isi mea, o le pinia e mauoa i le fiber, manganese, vitamini C, ma le bromelain, o se enzyme e fesoasoani e faʻaititia ai le fulafula ().

Tasi ipu (165 kalama) o fala 'aina fala' aina aofia ai ():

  • sodium: 2 mg
  • potassium: 180 mg
  • posiporo: 13 mg

Faʻafefea ona tipiina se paina

19. Cranberry

E aoga uma i le cranberry le urinary tract ma fatugaʻo.

O nei fualaʻau laititi ma fualaʻau suamalie o loʻo i ai ni vailaʻau o loʻo taua o le A-type proanthocyanidins, e puipuia ai siama mai le pipii atu i le laina o le urinary tract ma le tagāmimi, ma puipuia ai faʻamaʻi pipisi.

E aoga tele lea mo i latou e maua i faʻamaʻi fatugao, ona e tele le aʻafia o faʻamaʻi pipisi (55).

Cranberry mafai ona 'aina mago, kuka, fou, pe o se sua. Latou e matua maualalo i potasiuma, phosphorus, ma sodium.

Tasi ipu (100 kalama) o fou cranberry aofia ai ():

  • sodium: 2 mg
  • potassium: 80 mg
  • posiporo: 11 mg

20. Foafoa Shiitake

O supa ole Shiitake o ni mea manogi e mafai ona faʻaaogaina e fai ma sui o meaʻai o loʻo totoina mo i latou o loʻo taumafa i fatugaʻo e manaʻomia le faʻatapulaʻaina o polotini.

O i latou o se sili lelei punaoa o B vitamini, kopa, manganese, ma selenium.

I se faʻaopopoga, latou te saunia se aofaʻiga lelei o laʻau-faʻavae porotini ma meaʻai alava.

Shiitake pulou e maualalo i le potassium nai lo portobello ma papaʻe faʻamama kulimi, faia ai latou ma le poto filifiliga mo i latou e mulimuli i se fatugaʻo taumafataga (,).

Tasi le ipu (145 kalama) o le vela shiitake pulou e aofia ai ():

  • sodium: 6 mg
  • potassium: 170 mg
  • posiporo: 42 mg

Le pito i lalo

Le-fatuga-faauo meaʻai luga o sili lelei filifiliga mo tagata mulimuli i le taumafataga Fatugao.

Manatua ia talanoaina i taimi uma au filifiliga meaʻai ma lau tausi soifua maloloina ia mautinoa o loʻo e mulimuli i le taumafataga sili ona lelei mo ou lava manaʻoga.

Tapulaʻa meaʻai meaʻai fuafua i le ituaiga ma le maualuga o faʻaleagaina fatugaʻo, faʻapea foi ma togafitiga faʻafomaʻi i le nofoaga, e pei o vailaʻau poʻo dialysis togafitiga.

A o mulimuli i le taumafataga o le fatugaʻo e mafai ona lagona faʻatapulaʻaina i taimi, e tele meaʻai suamalie e ofi i totonu o se maloloina, paleni lelei, fatuga-faʻauo taumafataga fuafuaga.

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