Ingabe i-Sodium Ikulungele? Nakhu Okufanele Ukwazi

-Delile

• Usawoti: I-Super Mineral
• Ngakho-ke, Ingabe iSodium Ilungele Wena?
• Izindlela Ezinempilo Zokufaka I-sodium Ekudleni Kwakho
• Nquma uma "uyijezi elinosawoti."
• Gxila ku-BP yakho.
• Namathela ngokudla okuphelele.
• Thola umlando wakho womndeni.
• Thola i-potassium eningi.
• Buyekeza kwe-

Sawubona, igama lami ngingu-Sally, futhi ngingumfundi wezokudla othanda usawoti. Ngiyayikhotha eminwe yami lapho ngidla ama-popcorn, ngiwufafaza ngokukhululekile emifino eyosiwe, futhi angiphuphi ukuthenga ama-pretzels angenasisekelo noma isobho eliphansi le-sodium. Nakuba umfutho wami wegazi ubulokhu uphansi, ngisazizwa nginecala kancane. Phela, uma ngifuna ukunciphisa amathuba okuba nesifo senhliziyo nesifo sohlangothi, kufanele ngigweme usawoti, akunjalo?

Empeleni, cha. Uma kuziwa ku-sodium, akuwona wonke umuntu ovumayo ukuthi isu elingcono kakhulu ukwehla. Eqinisweni, ukwehla kakhulu kungahle kungabi nempilo, kusho ucwaningo olusha. Futhi abesifazane abakhuthele bangase badinge usawoti owengeziwe kunalabo abahlezi. Ukunciphisa ukudideka, sathintana nochwepheshe abaphezulu futhi sahlaziya zonke izifundo zakamuva. Qhubeka ufunda ukuthola konke odinga ukukwazi mayelana nezinto ezimhlophe bese uphendula unomphela: Ingabe i-sodium ikulungele? (Futhi yini ukubhekana ne-MSG?)

Usawoti: I-Super Mineral

Yize i-sodium ivame ukungena esigabeni sokudla okunempilo cha-cha, umzimba wakho uyayidinga. Le mineral, esiza uhlelo lwakho ukuthi luthumele imilayezo futhi isuke ebuchosheni futhi igcine ukushaya kwenhliziyo yakho kuqinile, ibaluleke kakhulu kwabesifazane abakhuthele. Eqinisweni, kuyisikhali esiyimfihlo sokuzivocavoca, esingabalulekanga kangako kunebhodisi lakho lezemidlalo. Ngokuvamile kungasiza ukuvimbela uhlobo lokuxinwa kwemisipha okusika izikhathi zokuzivocavoca kufushane futhi kuchithe imijaho. Kuyasiza futhi umzimba wakho ukubambelela emanzini, ukuze uhlale unamanzi amaningi, kusho uNancy Clark, R.D. Incwadi kaNancy Clark's Sports Nutrition Guidebook. UClark ukhumbula elinye lamakhasimende akhe, umgijimi wemarathon owayezivocavoca lapho kushisa futhi ekhononda ngokukhathala ngaso sonke isikhathi. Kuvela ukuthi, wayekhawulela kakhulu ukudla kwakhe usawoti. "Wayengasebenzisi usawoti ekuphekeni noma etafuleni futhi wakhetha ama-pretzels, ama-cracker namantongomane angenawo usawoti. Wadla ngokuyinhloko ukudla okungalungiswanga 'konke okwemvelo' okune-sodium encane," kusho uClark. Lapho enezela kancane i-sodium ekudleni kwakhe—efafaza usawoti emazambaneni abhakiwe nasemanzini abilayo ngaphambi kokufaka i-pasta, wabika ukuthi uzizwa engcono kakhulu.

Abesifazane abathile abasesimweni esihle badinga usawoti omningi, kusho u-Amy Goodson, R.D., isazi sezemidlalo e-Dallas. Ngesikhathi sokuzivocavoca ngamandla, abesifazane abaningi balahlekelwa yi-sodium, i-potassium, ne-fluid. Kepha "amajezi anosawoti" alahlekelwa okuningi futhi ngenxa yalokho adinga ukuwagcwalisa ngemuva kwalokho. (Ukuthola ukuthi ungena kulesi sigaba, bheka "Okufanele Ukwenze"

Ngakho-ke, Ingabe iSodium Ilungele Wena?

Kuyimpikiswano enkulu kasawoti. Eqinisweni, leyo mpendulo izokwehluka kumuntu nomuntu, njengoba kukhona ubuhle nobubi ku-sodium (njenganoma yini oyingenisayo). Kwabanye abantu, amaminerali amaningi angenza izinso zigcine amanzi amaningi (yingakho zibangela ukuqunjelwa), kwandise ivolumu yegazi. Lokho kufaka ingcindezi eyengeziwe emithanjeni yegazi, kuphoqa inhliziyo ukuthi isebenze kanzima. Ngokuhamba kwesikhathi, lokho kungase kuphenduke umfutho wegazi ophakeme, kusho uRachel Johnson, Ph.D., R.D., umkhulumeli we-American Heart Association. Ngenxa yokuthi umuntu oyedwa kwabathathu baseMelika unomfutho wegazi ophakeme futhi ukudla usawoti omncane kungasiza ekwehliseni umfutho wegazi ophakeme, ngawo-1970 ochwepheshe beluleka ukunciphisa, futhi kungazelelwe izwe lonke laqala ukukhahlela okuvimbela usawoti. Ngokwezinkombandlela zakamuva zokudla kwabantu baseMelika, kufanele uthole ama-milligram angaphansi kwama-2,300 we-sodium ngosuku; I-American Heart Association iyayiqhubeka nokuncoma kwabo ama-milligram ayi-1,500 ngosuku.

Kepha umbiko wakamuva ovela kwi-Institute of Medicine ubuza ukuthi ngabe ukudla okunesodium ephansi kulungele wonke umuntu. Ngemva kokubukeza ubufakazi, ochwepheshe be-IOM bathi abukho ubufakazi bokuthi ukudla amamiligremu angaphansi kuka-2,300 ngosuku kubangele ukufa kwabantu abambalwa ngenxa yesifo senhliziyo nokushaywa unhlangothi. Kwe Ijenali yaseMelika Yegazi Eliphezulu, ukuhlaziywa kwezifundo eziyisikhombisa ezibandakanya abantu abangaphezu kuka-6,000 akubutholanga ubufakazi obuqinile bokuthi ukusika ukudla usawoti kunciphise amathuba okuhlaselwa yisifo senhliziyo, ukushaywa unhlangothi, noma ukufa kubantu abanomfutho wegazi ojwayelekile noma ophakeme. "Izincomo zamanje zazisuselwa enkolelweni yokuthi uma uphansi, kungcono," kusho uMichael Alderman, M.D., ongusolwazi kwezobudokotela e-Albert Einstein College of Medicine. "Kodwa imininingwane yakamuva yemiphumela yezempilo ikhombisa ukuthi leyo mihlahlandlela ayifaneleki."

Ukwehla kakhulu kungaba yingozi. Ocwaningweni olwenziwe yiCopenhagen University Hospital, ukudla okunesodium ephansi kuholele ekwehleni ngamaphesenti ayi-3.5 kwengcindezi yegazi kubantu abane-hypertension. Lokho kungaba kuhle, ngaphandle kokuthi kuphinde kwakhuphula i-triglycerides ne-cholesterol futhi kwakhuphula amazinga e-aldosterone ne-norepinephrine, amahomoni amabili angandisa ukumelana ne-insulin ngokuhamba kwesikhathi. Zonke lezo zinto zaziwa njengezinto eziyingozi zesifo senhliziyo.

Manje kunesizathu esengeziwe sokuqhubeka nosawoti imifino yakho: NgoMashi, abacwaningi baseDenmark bamemezele, ngemva kokuhlaziya inqwaba yocwaningo, bathole ukuthi ukudla i-sodium encane kakhulu kuhlobene nengozi enkulu yokufa. Banqume ukuthi uhla oluphephe kunazo zonke kubantu abaningi lusuka ku-2,645 kuya ku-4,945 milligrams kasawoti ngosuku. Lezo izinombolo abaseMelika abaningi asebevele behlangana nazo, kodwa, ngeshwa, iningi laleyo sodium — amaphesenti angama-75 akhokhelwayo — ivela ekudleni okuhlanganisiwe kanye nasezitolo zokudlela, eziningi zazo ezilayishwe ngama-calories, ushukela ongeziwe kanye namafutha e-trans. Abona abenza okubi kakhulu yilokho okubizwa ngokuthi iSaltty Six: isinkwa nemiqulu, inyama ephulukisiwe, i-pizza, isobho, izinkukhu namasangweji. Ukuhleleka okujwayelekile kwenkomo yenkomo yaseChina ene-broccoli inama-milligram angama-3 300, kanti ipuleti lesikhumba senkukhu lisondela kumamiligremu angama-3 400. "Noma ngabe kuyindawo yokudlela kanokusho noma indawo yokudla enamafutha, kungenzeka ukuthi isebenzisa usawoti omningi," kusho uMichael Jacobson, Ph.D., umqondisi omkhulu weCentre for Science in the Public Interest, iqembu elingenzi nzuzo I-Food and Drug Administration ukunciphisa i-sodium evunyelwe ekudleni okugayiwe kanye nokudla.

Lokho kushiya abesifazane abafanelekile abadla ukudla okuseqophelweni eliphezulu okubandakanya ukudla okusha okusha, njengezithelo nemifino, nezinhlamvu eziphelele zimi kahle. "Awudingi ukuba uqaphele njenge-sodium njengoba kwenza abanye abantu uma wenza ezinye izinto eziningi kahle," kusho uJacobson. Ucwaningo olwengeziwe luphakamisa ukuthi ukusebenza kunganikela ngokuzivikela kwemvelo kwimiphumela emibi ye-sodium. "Uma ukhuthele, cishe ungakwazi ukubekezelela usawoti omningi ekudleni kwakho kunomuntu ongeyena," kusho uCarol Greenwood, Ph.D., uprofesa wesayensi yezokudla okunempilo eNyuvesi yaseToronto. Lokho kusho ukuvikelwa ekuthintekeni komthelela we-sodium kumfutho wegazi — futhi mhlawumbe nangaphezulu. Ocwaningweni lukaGreenwood, abantu abadala asebekhulile abadla ukudla okunosawoti omningi bakhombise ukwehla kokuqonda okuningi kunalabo abangena usawoti omncane, kepha hhayi phakathi kwalabo ababekhuthele ngokomzimba. Bavikelekile, kungakhathalekile ukuthi badla usawoti ongakanani. Uyachaza: "Ukusebenza okuphezulu kuvikela imithambo yegazi nempilo yesikhathi eside yobuchopho."

Ngezansi: Uma usebenza futhi udla ukudla okunothile okunomsoco, i-sodium akufanele ikucindezele. "Kuzo zonke izinto okufanele ukhathazeke ngazo," kusho uDkt. Alderman, "ungayisusa etafuleni."

Izindlela Ezinempilo Zokufaka I-sodium Ekudleni Kwakho

Ukuvivinya umzimba nokudla ukudla okunempilo zombili izindlela ezivikela imiphumela emibi ye-sodium, ngakho-ke awudingi ukulahla i-saltshaker yakho. Esikhundleni salokho, thatha le ndlela enengqondo nge-sodium. (Futhi zama lezi zindlela eziphuma phambili zokusebenzisa ama-salts asemfashinini.)

Nquma uma "uyijezi elinosawoti."

Ngemuva kokujima kwakho okulandelayo kwe-push-it-to-the-max, lengisa ithangi lakho phezulu ukuze lome, bese ubuka izinsalela ezimhlophe. Uma uyibona, udinga i-sodium engaphezulu kunowesifazane ojwayelekile ofanelekile. Ukuzivocavoca kweNovice kuvame ukulahlekelwa usawoti omningi ngomjuluko (ngokuhamba kwesikhathi, umzimba wakho uguquguquka futhi ulahlekelwe ngaphansi). Indlela ehlakaniphile kunazo zonke yokugcwalisa: Yiba nesidlwana sangemuva kokuzivocavoca esine-sodium — ama-pretzels noshizi wezintambo noma ushizi onamafutha amancane nezithelo — noma engeza usawoti ekudleni okunempilo okufana nelayisi elinsundu nemifino. Udinga ukunezela ngesikhathi sakho sokuzivocavoca umzimba — ngeziphuzo zemidlalo, ama-gel noma ukuhlafuna okuqukethe i-sodium namanye ama-electrolyte — kuphela uma uziqeqesha amahora ambalwa noma ungumgijimi okhuthazelayo.

Gxila ku-BP yakho.

Umfutho wegazi uvame ukwanda kancane ngokuya ngeminyaka, ngakho-ke noma ngabe izinombolo zakho sezizinhle manje, kungenzeka zingahlali zinjalo. Hlola umfutho wegazi lakho okungenani njalo eminyakeni emibili. Umfutho wegazi ophezulu awunazimpawu, yingakho uvame ukubizwa ngokuthi umbulali othule.

Namathela ngokudla okuphelele.

Uma usuvele uzama ukunciphisa ukudla okugayiwe futhi udle kancane, wehlisa ngokuzenzakalelayo ukudla kwakho kwe-sodium. Uma umfutho wegazi lakho uphakeme kancane, qala ukuqhathanisa imikhiqizo esesigabeni esifanayo, njengesobho nesinkwa, ukuze ubone ukuthi izitaki zawo zesodium zikhuphuka kanjani. Ukushintsha okulula okumbalwa kungasiza ukwehlisa ukudla kwakho.

Thola umlando wakho womndeni.

Kukhona isakhi esiqinile sofuzo ku-hypertension, ngakho-ke abafanelekile, abantu abanempilo bangaba nomfutho wegazi ophezulu uma ugijima emndenini. Hlala ubheka eduze umfutho wegazi lakho kanye nokudla kwakho kwe-sodium uma umfutho wegazi ophezulu usesihlahleni somndeni wakho. Cishe ingxenye yesithathu yabantu izwela i-sodium, okusho ukuthi umfutho wegazi wabo uzosabela kakhulu entweni kunentando yabanye abantu (lokhu kuvame kakhulu kubantu base-Afrika-baseMelika nakubantu abakhuluphele ngokweqile).

Thola i-potassium eningi.

I-kryptonite yamaminerali i-sodium, iphazamisa amandla ayo. Ukudla okune-potassium ephezulu kungasiza ukwehlisa umfutho wegazi. Futhi awungethande yini ukudla ubhanana omningi nesipinashi kunokudla i-popcorn ethafeni? Eminye imithombo yezinkanyezi ifaka ubhatata, i-edamame, i-cantaloupe, nama-lentils. Ngenkathi ukuyo, khulisa ukudla kwakho ubisi olunamafutha amancane kanye nezinhlamvu ezigcwele. Lezi zibonise ukuthi ziyasebenza ekwehliseni umfutho wegazi.

Buyekeza kwe-