Ukudla okunosawoti omningi

I-sodium eningi ekudleni kwakho ingaba yimbi kuwe. Uma une-high blood pressure noma ukwehluleka kwenhliziyo, ungacelwa ukuthi ulinganisele inani likasawoti (oqukethe i-sodium) owadlayo nsuku zonke. Lezi zeluleko zizokusiza ukhethe ukudla okungaphansi kwe-sodium.

Umzimba wakho udinga usawoti ukuze usebenze kahle. Usawoti uqukethe i-sodium. I-Sodium isiza umzimba wakho ukulawula imisebenzi eminingi. I-sodium eningi ekudleni kwakho ingaba yimbi kuwe. Kubantu abaningi, i-sodium edlayo ivela kasawoti ophakathi noma ongezwe ekudleni kwabo.

Uma unesifo somfutho wegazi ophakeme noma ukwehluleka kwenhliziyo, uzocelwa ukuthi ukhawule ukuthi ungakanani usawoti owudlayo nsuku zonke. Ngisho nabantu abanomfutho wegazi ojwayelekile bazoba nomfutho wegazi ophansi (futhi onempilo) uma behlisa ukuthi badla usawoti ongakanani.

I-sodium yokudla ilinganiswa ngama-milligram (mg). Umhlinzeki wakho wezokunakekelwa kwempilo angakutshela ukuthi ungadli ngaphezu kwama-2,300 mg ngosuku uma unalezi zimo. Isipuni sokulinganisa usawoti wetafula siqukethe ama-2,300 mg we-sodium. Kwabanye abantu, i-1,500 mg ngosuku kungumgomo ongcono kakhulu.

Ukudla izinhlobo ezahlukene zokudla nsuku zonke kungakusiza ukunciphisa umkhawulo kasawoti. Zama ukudla ukudla okunomsoco.

Thenga imifino nezithelo ezintsha uma kungenzeka. Ngokwemvelo zinosawoti omncane. Ukudla okusemathinini kuvame ukuba nosawoti wokugcina umbala wokudla futhi kukugcine kubukeka kukusha. Ngalesi sizathu, kungcono ukuthenga ukudla okusha. Futhi thenga:

• Inyama entsha, inkukhu noma ikalikuni nenhlanzi
• Imifino nezithelo ezintsha noma ezifriziwe

Funa lawa magama kumalebula:

• I-sodium ephansi
• Ayinasodium
• Akukho usawoti owengeziwe
• Ukuncishiswa kwesodium
• Akukhanyisiwe

Hlola wonke amalebula ukuthi kungakanani ukudla kasawoti okuqukethe ngokusebenza ngakunye.

Izithako zibhalwe ngokulandelana kwenani lokudla eliqukethe. Gwema ukudla okufaka usawoti eduze phezulu kohlu lwezithako. Umkhiqizo onosawoti ongaphansi kuka-100 mg ngokusebenza ngakunye muhle.

Hlala kude nokudla okunosawoti njalo. Ezinye ezivamile yilezi:

• Ukudla okusetshenzisiwe, okufana nenyama ephulukisiwe noma ebhemayo, ubhekeni, izinja ezishisayo, isoseji, i-bologna, i-ham ne-salami
• Ama-anchovies, iminqumo, ukhukhamba ne-sauerkraut
• Amasosi weSoy neWorcestershire, utamatisi namanye amajusi wemifino, kanye noshizi kakhulu
• Izingubo eziningi zesaladi ezifakwe emabhodleleni kanye nezingxube zokugqoka isaladi
• Ukudla okuningi kokudla okulula, njengama-chips, ama-cracker, nokunye

Uma upheka, shintsha usawoti ufake ezinye izinongo. Upelepele, ugarlic, amakhambi nolamula yizinqumo ezinhle. Gwema izingxube zezinongo ezihlanganisiwe. Zivame ukuba nosawoti.

Sebenzisa i-garlic ne-anyanisi powder, hhayi u-garlic no-anyanisi usawoti. Ungadli ukudla nge-monosodium glutamate (MSG).

Uma uphuma uyodla, namathela ekudleni okuphekiwe, okugosiwe, okubhakiwe, okubilisiwe nokubhosiwe kungafakwanga usawoti, isosi noma ushizi. Uma ucabanga ukuthi indawo yokudlela ingasebenzisa i-MSG, bacele ukuthi bangayingezi ku-oda lakho.

Sebenzisa uwoyela noviniga kumasaladi. Faka amakhambi amasha noma omisiwe. Yidla izithelo ezintsha noma i-sorbet ye-dessert, lapho une-dessert. Susa isihlambi sosawoti etafuleni lakho. Faka esikhundleni sayo ngomxube wokunonga ongenasawoti.

Buza umhlinzeki wakho noma usokhemisi ukuthi imaphi ama-antacids nama-laxatives aqukethe usawoti omncane noma awunalo nhlobo, uma udinga le mithi. Abanye banosawoti omningi kubo.

Izithambisi zamanzi asekhaya zengeza usawoti emanzini. Uma unalo, nciphisa ukuthi uphuza kangakanani amanzi ompompi. Phuza amanzi asemabhodleleni.

Buza umhlinzeki wakho ukuthi ngabe indawo yokufaka usawoti iphephile yini kuwe. Eziningi ziqukethe i-potassium eningi. Lokhu kungaba yingozi uma unezimo ezithile zezokwelapha noma uma uthatha imithi ethile. Kodwa-ke, uma i-potassium eyengeziwe ekudleni kwakho ingeke ibe yingozi kuwe, ukufaka esikhundleni sikasawoti kuyindlela enhle yokwehlisa inani le-sodium ekudleni kwakho.

Ukudla okuphansi kwe-sodium; Ukuvinjelwa kasawoti

• Ukudla okuphansi kwe-sodium

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

U-Elijovich F, Weinberger MH, Anderson CA, et al. Ukuzwela kukasawoti kwengcindezi yegazi: isitatimende sesayensi esivela ku-American Heart Association. Umfutho wegazi ophezulu. 2016; 68 (3): e7-e46. I-PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26.IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

URayner B, uCharlton KE, uDerman W. Nonpharmacologic ukuvimbela nokwelashwa komfutho wegazi ophezulu. Ku: Feehally J, Floege J, Tonelli M, Johnson RJ, abahleli. I-Nephrology Yomtholampilo Ephelele. Umhlaka 6. IPhiladelphia, PA: Elsevier; 2019: isahluko 35.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.

UVictor RG, Libby P.Ukuphakama komfutho wegazi ophezulu: ukuphathwa. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 47.

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• Umfutho Wegazi Ophezulu
• Indlela Yokuvimbela Umfutho Wegazi Ophezulu
• Sodium