Qhov 20 Cov Khoom Noj Zoo Tshaj rau Cov Neeg Muaj Kab Mob Raum

Zoo Siab

• Noj cov kab mob thiab lub raum
• 1. Pob zaub paj
• 2. Cov kab dej npau
• 3. Hiav txwv ntses bass thaj tsam
• 4. Liab txiv hmab
• 5. Cov qe qe
• 6. Qej
• 7. Cov phaw npuas
• 8. Txiv roj roj
• 9. Neeg siab zoo
• 10. Zaub pob
• 11. Tsis muaj qaib
• 12. Tswb cov kua txob
• 13. Dos
• 14. Arugula
• 15. Macadamia ceev
• 16. Radish
• 17. Lub duav
• 18. Cov Txiv puv luj
• Yuav Ua Li Cas Txiav Cov Pineapple
• 19. Cranberries
• 20. Shiitake nceb
• Hauv qab kab

Kab mob hauv lub raum yog ib qho teeb meem uas cuam tshuam txog li 10% ntawm lub ntiaj teb cov pej xeem (1).

Lub raum yog qhov me me tab sis muaj zog taum hloov ua cov haujlwm uas muaj ntau yam haujlwm tseem ceeb.

Lawv muaj lub luag haujlwm rau lim cov khoom pov tseg, tso tawm cov tshuaj hormones uas tswj ntshav siab, ntsuas dej hauv lub cev, ua kom zis, thiab ntau lwm yam haujlwm tseem ceeb (2).

Muaj ntau txoj hauv kev hauv cov kabmob tseem ceeb no tuaj yeem ua puas ntsoog.

Ntshav qab zib thiab ntshav siab yog cov txuam nrog cov kev phom sij tshaj plaws rau cov mob raum. Txawm li cas los xij, kev rog dhau, kev haus luam yeeb, noob caj noob ces, tub los ntxhais thiab lub hnub nyoog tseem tuaj yeem ua rau muaj kev pheej hmoo ().

Kev tswj tsis tau cov piam thaj hauv ntshav thiab ntshav siab ua rau cov hlab ntshav hauv lub raum, txo lawv txoj kev ua haujlwm kom zoo ().

Thaum lub raum tsis ua haujlwm zoo, cov khoom pov tseg tsim nyob rau hauv cov ntshav, suav nrog cov khoom pov tseg los ntawm zaub mov ().

Yog li, nws yog qhov tsim nyog rau cov neeg muaj lub raum mob siab ua raws cov zaub mov tshwj xeeb.

Noj cov kab mob thiab lub raum

Kev txwv kev noj zaub mov txawv raws qib kev mob raum.

Piv txwv li, cov neeg nyob rau thaum ntxov ntawm lub raum muaj cov kev txwv ntau dua li cov neeg raum tsis ua haujlwm, tseem hu ua kab mob raum ntu kawg (ESRD) (,).

Yog tias koj muaj kab mob hauv lub raum, koj tus kws kho mob yuav txiav txim siab cov khoom noj zoo tshaj plaws rau koj cov kev xav tau.

Rau cov neeg feem ntau uas muaj raum mob siab raum, nws yog ib qhov tseem ceeb yuav tsum ua raws ib lub raum-noj zaub mov zoo uas yuav pab txo qis cov ntshav hauv cov ntshav.

Cov khoom noj zoo li no feem ntau hu ua lub raum tsis zoo noj.

Nws pab txhawb nqa lub raum kev ua haujlwm thaum tiv thaiv kev puas tsuaj ntxiv ().

Txawm hais tias kev noj zaub mov txawv txawv, nws tau pom zoo tias txhua tus neeg mob raum txwv tsis pub noj zaub mov hauv qab no:

• Kev Sodium. Sodium nyob hauv ntau cov zaub mov thiab ib qho tseem ceeb ntawm cov lus ntsev. Lub raum ua haujlwm tsis tuaj yeem lim tawm cov ntsev ntau dhau, ua rau nws cov ntshav nce siab. Feem ntau nws tau nquahu kom txwv tsis pub ntsev tsawg dua 2,000 mg ib hnub (,).
• Qab Zib. Poov tshuaj ua ntau lub luag haujlwm tseem ceeb hauv lub cev, tab sis cov neeg muaj kab mob hauv lub raum xav tau cov tshuaj potassium kom tsis txhob muaj cov ntshav phom sij txaus ntshai. Feem ntau nws pom zoo kom txo cov poov tshuaj tsawg dua li 2,000 mg ib hnub (, 12).
• Phus Thas. Lub raum ua haujlwm tsis tuaj yeem tshem tawm phosphorus, cov ntxhia hauv ntau yam zaub mov. Cov qib siab ntau tuaj yeem ua rau lub cev puas tsuaj, yog li kev noj zaub mov hauv phosphorus txwv tsawg dua 800-1,000 mg ib hnub hauv feem ntau ntawm cov neeg mob (13,).

Protein yog lwm yam khoom noj uas cov neeg muaj lub raum yuav tsum tau txwv, vim tias ob lub raum piam yuav tsis tuaj yeem tshem cov khoom pov tseg tau los ntawm cov metabolism hauv protein.

Txawm li cas los xij, cov uas muaj mob raum ntu kawg yuav ua haujlwm lim ntshav, kev kho uas lim thiab ntxuav cov ntshav, muaj protein ntau dua (,).

Txhua tus neeg muaj kab mob hauv lub raum nws txawv, uas yog vim li cas nws tseem ceeb rau tham nrog koj tus kws kho mob txog koj cov kev xav noj zaub mov kom zoo.

Hmoov zoo, ntau txoj kev xaiv noj qab thiab zoo yog muaj phosphorus, potassium, thiab sodium.

Nov yog 20 yam khoom noj zoo tshaj plaws rau cov neeg muaj lub raum.

1. Pob zaub paj

Cauliflower yog cov zaub uas muaj txiaj ntsig zoo uas yog ntau yam khoom noj zoo, suav nrog vitamin C, vitamin K, thiab vitamin B folate.

Nws kuj tseem muaj cov xaim hluav taws xob tiv thaiv zoo li indoles thiab yog qhov muaj txiaj ntsig zoo ntawm fiber ntau ().

Ntxiv rau, mashed zaub qhwv yuav siv tau nyob rau hauv qhov chaw ntawm qos yaj ywm rau ib tug tsawg poov tshuaj sab zaub mov.

Ib khob (124 grams) ntawm cov zaub paj siav muaj ():

• sodium: 19 mg
• poov tshuaj: 176 mg
• phosphorus: 40 mg

2. Cov kab dej npau

Blueberries tau ntim nrog cov as-ham thiab ib qho zoo tshaj plaws ntawm antioxidant koj tuaj yeem noj ().

Tshwj xeeb, cov txiv hmab txiv ntoo qab zib no muaj cov tshuaj antioxidant hu ua anthocyanins, uas tuaj yeem tiv thaiv kab mob hauv lub plawv, qee yam mob qog nqaij hlav, ua rau kev poob qis, thiab ntshav qab zib (20).

Lawv kuj ua ib qho zoo ntxiv rau lub raum-zoo noj cov zaub mov, vim tias lawv muaj qis ntsev, phosphorus, thiab potassium.

Ib khob (148 grams) ntawm cov blueberries tshiab muaj ():

• sodium: 1.5 mg
• poov tshuaj: 114 mg
• phosphorus: 18 mg

3. Hiav txwv ntses bass thaj tsam

Hiav txwv ntses bass thaj tsam yog cov muaj protein zoo uas muaj cov rog muaj txiaj ntsig zoo hu ua omega-3s.

Omega-3s pab txo qhov mob thiab yuav pab txo kev pheej hmoo ntawm kev txawj ntse poob qis, kev nyuaj siab, thiab ntxhov siab (,,).

Thaum txhua lub ntses muaj phosphorus ntau, cov ntses hiav txwv muaj cov ntses qis dua li lwm cov nqaij nruab deg.

Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau haus cov me me kom koj cov tshuaj phosphorus nyob rau hauv kev txheeb xyuas.

Peb ooj (85 grams) ntawm cov ntses hiav txwv siav muaj ():

• sodium: 74 mg
• poov tshuaj: 279 mg
• phosphorus: 211 mg

4. Liab txiv hmab

Cov txiv hmab liab tsis yog tsuas yog qab qab tab sis kuj xa cov khoom noj muaj txiaj ntsig ntawm ib pob me me.

Lawv tau muaj vitamin C ntau thiab muaj cov tshuaj antioxidant hu ua flavonoids, uas tau pom tias txo qis mob ().

Tsis tas li ntawd, txiv hmap liab muaj nyob rau hauv resveratrol, yog ib hom flavonoid uas tau pom tias muaj txiaj ntsig zoo rau kev noj qab haus huv thiab tiv thaiv cov ntshav qab zib thiab qhov ua rau poob qis (,).

Cov txiv hmab txiv ntoo zoo yog lub raum-zoo, nrog lub khob ib nrab (75 grams) uas muaj ():

• sodium: 1.5 mg
• poov tshuaj: 144 mg
• phosphorus: 15 mg

5. Cov qe qe

Txawm hais tias cov qe qe yog cov khoom noj muaj txiaj ntsig zoo heev, lawv muaj phosphorus ntau, ua rau cov qe qe dawb yog qhov kev xaiv zoo dua rau cov neeg tom qab noj lub raum.

Cov qe dawb ua haujlwm zoo, lub raum-phooj ywg cov protein.

Ntxiv rau, lawv yog qhov kev xaiv zoo tshaj plaws rau cov neeg raug lim ntshav, uas muaj protein ntau dua qhov xav tau tab sis xav tau phosphorus.

Ob lub qe loj (66 grams) muaj ():

• sodium: 110 mg
• poov tshuaj: 108 mg
• phosphorus: 10 mg

6. Qej

Cov neeg muaj teeb meem lub raum yuav tsum tau qhia kom tsis txhob muaj ntsev ntau nyob hauv lawv cov zaub mov noj, suav nrog ntsev ntxiv.

Qej muaj cov khoom noj qab ntsev rau, ntxiv cov tsw rau cov tais diav thaum muab cov txiaj ntsig zoo.

Nws yog qhov muaj txiaj ntsig zoo ntawm manganese, vitamin C, thiab vitamin B6 thiab muaj cov leej faj tebchaw uas muaj cov khoom tawm tsam.

Peb cloves (9 grams) ntawm qej muaj ():

• sodium: 1.5 mg
• poov tshuaj: 36 mg
• phosphorus: 14 mg

7. Cov phaw npuas

Coob tus nplej ntau rau feem ntau muaj phosphorus, tab sis buckwheat yog qhov kev noj qab haus huv zoo.

Buckwheat yog cov khoom noj muaj txiaj ntsig zoo, muab cov txiaj ntsig zoo ntawm cov vitamins B, magnesium, hlau, thiab fiber.

Nws tseem yog cov gluten tsis pub lis, ua buckwheat xaiv zoo rau cov neeg muaj tus mob celiac lossis gluten tsis tuaj yeem.

Ib nrab khob (84 grams) ntawm cov buckwheat siav muaj ():

• sodium: 3,5 mg
• poov tshuaj: 74 mg
• phosphorus: 59 mg

8. Txiv roj roj

Txiv roj roj yog qhov muaj txiaj ntsig zoo ntawm cov rog thiab tsis muaj phosphorus, ua rau nws yog ib qho kev xaiv zoo rau cov neeg muaj lub raum.

Feem ntau, cov neeg muaj kab mob hauv lub raum tau muaj teeb meem ua kom lub cev hnyav, ua rau cov zaub mov muaj txiaj ntsig zoo, muaj lub cev muaj roj ntau ntau xws li txiv roj roj tseem ceeb.

Feem ntau ntawm cov rog hauv cov roj txiv roj yog cov roj monounsaturated hu ua oleic acid, uas muaj cov khoom ua haujlwm tiv thaiv ().

Dab tsi ntxiv, cov roj-monounsaturated muaj nyob ruaj khov rau qhov kub thiab txias, ua rau cov txiv ntseej zoo rau kev ua noj.

Ib tablespoon (13.5 grams) ntawm txiv roj roj muaj ():

• sodium: 0.3 mg
• poov tshuaj: 0.1 mg
• phosphorus: 0 mg

9. Neeg siab zoo

Bulgur yog cov khoom ua tiav cov noob nplej uas ua rau muaj qhov txaus ntshai, lub raum-phooj ywg hloov mus rau lwm cov nplej uas muaj phosphorus thiab potassium.

Cov noob khoom noj khoom haus no yog qhov zoo ntawm cov vitamins B, magnesium, hlau, thiab manganese.

Nws kuj tseem yog qhov zoo tshaj plaws ntawm cov nroj tsuag-cog protein thiab tag nrho ntawm cov zaub mov muaj fiber ntau, uas yog qhov tseem ceeb rau kev mob plab zom mov.

Ib nrab khob (91-gram) liab ntawm bulgur muaj ():

• sodium: 4,5 mg
• poov tshuaj: 62 mg
• phosphorus: 36 mg

10. Zaub pob

Cabbage yog rau cov tsev neeg cov zaub ntoo zoo nkauj thiab muaj cov vitamins, cov zaub mov, thiab cov khoom sib xyaw uas muaj zog.

Nws yog qhov txiaj ntsig zoo ntawm cov vitamins K, vitamin C, thiab ntau cov vitamins.

Tsis tas li ntawd, nws muab insoluble fiber, ib hom fiber ntau uas ua rau koj lub plab zom mov zoo los ntawm kev txhawb nqa txoj haujlwm ua haujlwm tsis tu ncua thiab ntxiv ntau rau cov quav ().

Ntxiv rau, nws yog cov poov tshuaj, phosphorus, thiab sodium tsawg kawg, nrog ib khob (70 grams) uas muab zom uas muaj ():

• sodium: 13 mg
• poov tshuaj: 119 mg
• phosphorus: 18 mg

11. Tsis muaj qaib

Txawm hais tias muaj protein tsawg tsawg yog qhov tsim nyog rau qee cov neeg muaj teeb meem lub raum, muab lub cev nrog cov protein ntau txaus yog qhov tseem ceeb rau kev noj qab haus huv.

Nqaij qaib mis tsis muaj tawv yog muaj phosphorus, potassium, thiab sodium dua ntawm nqaij qaib.

Thaum mus yuav nqaij qaib, xaiv cov nqaij qaib tshiab thiab tsis txhob pub cov nqaij qaib ua ntej, vim tias nws muaj ntsev ntau thiab ntsev phosphorus.

Peb ooj (84 gram) ntawm cov nqaij qaib uas tsis muaj tawv muaj ():

• sodium: 63 mg
• poov tshuaj: 216 mg
• phosphorus: 192 mg

12. Tswb cov kua txob

Tsw cov kua txob muaj cov txiaj ntsig zoo nkauj tab sis muaj cov poov tshuaj tsawg, tsis zoo li ntau lwm cov zaub.

Cov kua txob daj uas ci ntsa iab no tau thau los ntawm cov muaj hwj chim antioxidant vitamin C.

Qhov tseeb, ib lub kua txob liab liab me me (74 grams) muaj 105% ntawm kev pom zoo kom muaj cov vitamin C.

Lawv kuj tseem muaj cov vitamins A, ib qho tseem ceeb rau kev ua kom lub cev tsis muaj zog, uas feem ntau nyuaj rau cov neeg muaj lub raum (40).

Ib qho kua txob liab liab me me (74 grams) muaj ():

• sodium: 3 mg
• poov tshuaj: 156 mg
• phosphorus: 19 mg

13. Dos

Dos yog qhov zoo tshaj plaws rau kev muab cov ntsev tsis muaj tsw rau lub raum-ua cov tais diav.

Txo cov ntsev kom tsawg kuj yuav nyuaj, ua rau pom kev xaiv ntsev sib xyaws li yuav tsum muaj.

Sautéing dos nrog qij thiab txiv roj roj ntxiv cov tsw rau cov tais diav uas tsis ua kom koj lub raum noj qab haus huv.

Dab tsi ntxiv, cov dos loj muaj cov vitamins C, manganese, thiab B cov vitamins thiab muaj cov tshuaj prebiotic uas pab ua kom koj lub plab zom mov zoo los ntawm kev noj zaub mov muaj txiaj ntsig hauv plab ().

Ib lub dos me (70 grams) muaj ():

• sodium: 3 mg
• poov tshuaj: 102 mg
• phosphorus: 20 mg

14. Arugula

Ntau cov zaub ntsuab zoo xws li zaub ntsuab thiab kale muaj cov poov tshuaj ntau thiab nyuaj rau lub raum tsis zoo noj.

Txawm li cas los xij, arugula yog zaub mov muaj txiaj ntsig-ntsuab uas tsis muaj cov poov tshuaj tsawg, ua rau nws xaiv qhov zoo rau lub raum-sawm thiab zaub mov sab.

Arugula yog qhov zoo ntawm cov vitamins K thiab cov zaub mov manganese thiab calcium, txhua yam yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha.

Lub txiv ntoo ntsuab no tseem muaj nitrates, uas tau pom tias ua rau cov ntshav qis dua, ib qho txiaj ntsig tseem ceeb rau cov neeg muaj lub raum ().

Ib lub khob (20 grams) ntawm cov tshuaj lom arugula muaj ():

• sodium: 6 mg
• poov tshuaj: 74 mg
• phosphorus: 10 mg

15. Macadamia ceev

Cov txiv ntoo feem ntau muaj phosphorus ntau dua thiab tsis pom zoo rau cov uas ua raws lub raum lub raum.

Txawm li cas los xij, macadamia txiv ntoo yog qhov kev xaiv zoo rau cov neeg muaj teeb meem lub raum. Lawv yog cov qis dua hauv phosphorus dua li cov txiv ntoo xws li txiv laum huab xeeb thiab txiv ntseej.

Lawv kuj ntim nrog cov rog zoo, B vitamins, magnesium, tooj liab, hlau, thiab manganese.

Ib ooj (28 grams) ntawm macadamia txiv ntoo muaj ():

• sodium: 1,4 mg
• poov tshuaj: 103 mg
• phosphorus: 53 mg

16. Radish

Radishes yog cov zaub ntsuab uas ua rau kev noj qab haus huv ntxiv rau lub raum tsis zoo.

Qhov no vim tias lawv yog qhov tsawg kawg ntawm cov poov tshuaj thiab phosphorus tab sis ntau ntau hauv lwm cov as-ham tseem ceeb.

Radishes yog qhov zoo ntawm cov vitamins C, cov tshuaj antioxidant uas tau pom tias txo qis kev pheej hmoo ntawm kev mob plawv thiab cataracts (,).

Tsis tas li ntawd, lawv cov peppery saj ua ib qho sib ntxiv rau cov tais diav uas muaj ntsev tsawg.

Ib nrab khob (58 grams) ntawm cov hlais radishes muaj ():

• sodium: 23 mg
• poov tshuaj: 135 mg
• phosphorus: 12 mg

17. Lub duav

Turnips yog lub raum-phooj ywg thiab ua ib qho kev hloov zoo rau cov zaub uas muaj ntau dua hauv cov potassium ntxiv xws li qos yaj ywm thiab taub lub caij ntuj no.

Cov hauv paus zaub no yog muaj cov tshuaj fiber ntau thiab vitamin c. Lawv kuj yog cov txiaj ntsig zoo ntawm cov vitamins B6 thiab manganese.

Lawv tuaj yeem muab ci los yog hau thiab ntxiv rau sab zaub mov noj zoo uas ua haujlwm zoo rau lub raum tsis zoo.

Ib nrab khob (78 grams) ntawm kev ua zaub mov siav ():

• sodium: 12,5 mg
• poov tshuaj: 138 mg
• phosphorus: 20 mg

18. Cov Txiv puv luj

Ntau cov txiv ntoo tauj xws li cov txiv kab ntxwv, txiv tsawb, thiab kiwis yog cov muaj potassium ntau.

Hmoov zoo, txiv puv luj ua cov qab zib, cov poov tshuaj muaj txiaj ntsig zoo rau cov neeg muaj teeb meem lub raum.

Ntxiv rau, txiv puv luj muaj fiber ntau, manganese, vitamin C, thiab bromelain, yog ib qho enzyme uas pab txo qhov mob ().

Ib khob (165 grams) ntawm cov txiv ntseej ntoo muaj ():

• sodium: 2 mg
• poov tshuaj: 180 mg
• phosphorus: 13 mg

Yuav Ua Li Cas Txiav Cov Pineapple

19. Cranberries

Cranberries tau txiaj ntsig ob leeg tso zis thiab lub raum.

Cov txiv hmab txiv ntoo me me, cov txiv hmab txiv ntoo muaj cov phytonutrients hu ua A-type proanthocyanidins, uas tiv thaiv kom cov kab mob tsis haum rau cov kab mob ntawm lub zais zis thiab lub zais zis, yog li tiv thaiv kev kis mob (53,).

Qhov no pab tau rau cov neeg muaj mob raum, vim tias lawv muaj feem yuav ua mob txeeb zig (55).

Cranberries tau tuaj yeem noj qhuav, ua noj, tshiab, lossis ua kua txiv. Lawv yog cov nyob rau cov poov tshuaj, phosphorus, thiab sodium tsawg kawg.

Ib khob (100 grams) ntawm cranberries tshiab muaj ():

• sodium: 2 mg
• poov tshuaj: 80 mg
• phosphorus: 11 mg

20. Shiitake nceb

Shiitake nceb yog cov khoom noj savory uas tuaj yeem siv los ua cov khoom noj nqaij cog rau cov neeg noj cov zaub mov raum uas xav tau kom tsis txhob muaj protein ntau.

Lawv yog qhov zoo tshaj plaws ntawm cov vitamins B, tooj liab, manganese, thiab selenium.

Ntxiv rau, lawv muab cov txiaj ntsig zoo ntawm cov nroj tsuag-raws li cov protein thiab kev noj haus muaj fiber.

Shiitake nceb qis dua nyob hauv cov poov tshuaj dua li cov zaub ntsuab thiab cov nceb dawb khawm, ua rau lawv xaiv ntse rau cov uas ua raws li lub raum (()).

Ib lub khob (145 grams) ntawm cov nceb shiitake muaj ():

• sodium: 6 mg
• poov tshuaj: 170 mg
• phosphorus: 42 mg

Hauv qab kab

Cov raum-cov zaub mov noj tau hais los saud yog cov kev xaiv zoo rau cov neeg tom qab noj raum.

Nco ntsoov ib txwm tham txog koj cov zaub mov xaiv nrog koj tus neeg muab kev pab kho mob kom ntseeg tau tias koj tab tom tau noj zaub mov zoo tshaj rau koj cov kev xav tau ib tus neeg.

Kev txwv kev noj zaub mov txawv nyob ntawm seb muaj pes tsawg lub raum thiab lub raum puas, nrog rau kev kho mob hauv chaw, xws li tshuaj noj los yog kho ntshav.

Thaum ua raws li kev noj zaub mov raum yuav muaj kev txwv ntau lub sijhawm, muaj ntau cov zaub mov qab uas haum rau txoj kev noj zaub mov zoo rau lub cev thiab ua kom lub raum zoo.