Ukudla Okune-Sodium Ephansi Ukuthuthukisa Impilo Yenhliziyo Yakho
-Delile
- Umbulali othule
- 1. Awukwazi ukungahambi kahle ngemifino
- 2. Amazambane ne-potassium
- Indlela Yokuhlanza Amazambane
- 3. Thatha isikhathi sakho ukujabulela amantongomane athile
- 4. Izithelo uswidi wemvelo
- 5. I-yogurt ngumngane wakho
- 6. Ubhontshisi nezinhlamvu
- Okungafanele kudliwe
- I-sodium ephansi ingahamba ibanga elide
Umbulali othule
Mhlawumbe uzwile ukuthi ukudla usawoti omningi kungaba yingozi. Kwesinye isikhathi kwenza umonakalo ngaphandle kokuthi wena uqaphele. Isibonelo, usawoti omningi ekudleni kwakho ungaholela ekutheni umfutho wegazi ophakeme, okunzima kumuntu ukuwubona, ikakhulukazi ekuqaleni.
UDkt. Morton Tavel, uprofesa osethuthukile wase-Indiana School of Medicine, uthi okungenani umuntu oyedwa kwabathathu baseMelika unengcindezi ephezulu yegazi. Le nombolo futhi iyahambisana nemibiko yeCentre for Disease Control and Prevention mayelana nengcindezi yegazi. Ithi umfutho wegazi ophakeme ungakhuphula ubungozi besifo senhliziyo nesifo sohlangothi, okungenye yezimbangela eziholela ekufeni e-United States. Leyo ngozi inyuka ngokukhula.
Izici ezinobungozi zengcindezi ephezulu yegazi zifaka ukuba nezimo ezithile, njengesifo sikashukela, umlando womndeni kanye nezakhi zofuzo, kanye nokukhetha indlela yokuphila. Ungaguqula ukukhetha kokuphila ukusiza ukulawula nokuphatha umfutho wegazi lakho, noma kunjalo.
ITavel ithi kufanele uzilinganisele kungadluli ku-2 300 milligrams (mg) we-sodium ngosuku, okucishe kube inani le-sodium etholakala kuthisipuni elilodwa likasawoti. Kodwa-ke, uthi ngisho nokwehliswa okuncane, kuya ku-1,500 mg ngosuku, kungaholela empilweni engcono.
Lezi zincomo nazo zisekelwa yi-American Heart Association.
ITavel itusa ukukhetha ukudla okubhalwe ukuthi “kuncishiswe isodiyamu” noma “kungafakwa usawoti.” Qiniseka ukuthi ufunda amalebula, bese ukhetha ukudla okuqukethe amaphesenti angaphansi kwama-5 wesabelo sikasawoti esinconyiwe nsuku zonke. Nazi izidlo ezinamakhaza ezinempilo, eziphansi ze-sodium ukuzama.
Funda ukuze uthole ulwazi ngokudla okuyisithupha okunempilo yenhliziyo ongangeza ekudleni kwakho.
1. Awukwazi ukungahambi kahle ngemifino
Imifino emisha nefriziwe ngokwemvelo iphansi nge-sodium (imvamisa ingaphansi kwama-50 mg ngokudla ngakunye) ngakho-ke "layisha kulezi," kusho uLise Gloede, ingcwethi yezokudla nokudla. “Qaphela imifino ekheniwe kanye nesaladi enosawoti omningi,” uyaxwayisa.
Esikhundleni salokho, uncoma ukugqoka isaladi ngeviniga ebhalsamu, futhi mhlawumbe engeza i-shelled edamame, isoya ephansi enesodium. "Kulula ukuphonsa isaladi futhi kunomsoco kakhulu."
2. Amazambane ne-potassium
Amazambane abhakiwe namazambane ngokwemvelo aphansi nge-sodium futhi aphezulu nge-potassium, kusho uGloede. I-Tavel iyanezela ukuthi uma ukudla kwakho kuphakeme ku-potassium, awudingi ukusika i-sodium eningi ekudleni kwakho (yize kufanele).
Ufuna ukwenza i-jazz up amazambane akho? Zama ukwengeza i-salsa enesodium ephansi kuzambane elibhakwe, noma ufafaze isinamoni ethile kubhatata.
Indlela Yokuhlanza Amazambane
3. Thatha isikhathi sakho ukujabulela amantongomane athile
Amantongomane angadalulwanga egobolondweni ayindlela enhle yokudla okulula ngoba awanayo nhlobo i-sodium. Ibhonasi eyengeziwe, uGloede uyanezela, ukuthi “kuthatha isikhathi eside ukudla uma kufanele ubakhiphe egobolondweni, ngakho-ke kuyasiza ngokungazidli kakhulu.”
I-Popcorn ingaba ukwelashwa okuhle kakhulu kwe-sodium futhi uma ujabulela inguqulo engenalo usawoti. Yipopole emoyeni noma esitofini ngamafutha omnqumo nje.
4. Izithelo uswidi wemvelo
Ngokufana nemifino, izithelo ngokwemvelo ziphansi nge-sodium. Ama-apula, amabhilikosi, upopo namapheya ukubheja kwakho okuhle kakhulu, kanye nobhanana, nawo agcwele i-potassium elungele inhliziyo.
Zama ukufaka ezinye izithelo ushukela osempilweni yakho. Yiba ne-apula esikhundleni samakhukhi wesikhashana, noma amanye ama-apricot esikhundleni sezinkukhu zengulube.
5. I-yogurt ngumngane wakho
I-yogurt iphansi kakhulu nge-sodium. Zama ukunamathela kwi-yogurt engenalutho futhi uvikele izinketho ezikhethiwe, noma kunjalo, njengoba ziqukethe ushukela owengeziwe.
Khumbula, i-yoghurt engenalutho akudingeki ukuba ibe yindlala. Phonsa izithelo ezithile futhi unokwelashwa okunempilo, okuphansi kwe-sodium okuzokwenza umonakalo omncane kakhulu kune-ayisikhilimu, i-sherbet, noma uphayi.
6. Ubhontshisi nezinhlamvu
Ubhontshisi nodali, kanye nezinhlamvu, konke kuphansi nge-sodium. Izinhlamvu ezinjenge-oats nazo zingasiza ukwehlisa i-cholesterol embi nokunciphisa ubungozi besifo sikashukela sohlobo 2. Vele uqiniseke ukuthi usebenzisa ubhontshisi omisiwe, noma uthenge izinhlobo ezinaphansi kwesodiyamu yamabhontshisi asemathinini uma uthenga ukudla okusemathinini.
Qala usuku lwakho ngesitsha se-oatmeal, ongasifaka ngezithelo, amajikijolo, amantongomane, nesinamoni ukuthola ukunambitheka okungeziwe. Faka irayisi nobhontshisi ekudleni kwakho nasezidlweni zakho.
Uma ukhathazekile ngokuba blandness, ungazama ukunonga ukudla kwakho ngopelepele, ama-jalapeño extracts, amasosi ashisayo, u-anyanisi, noma ujusi kalamula noma we-lime. Ungangeza futhi amakhambi nezinongo ezahlukahlukene ekudleni kwakho okuzonikeza ukunambitheka ngaphandle kokungeza i-sodium eyengeziwe. Zama i-turmeric, i-thyme, i-rosemary, i-paprika, i-garlic, noma i-cayenne, isibonelo.
Okungafanele kudliwe
Kukhona okunye ukudla ofuna ukukugwema nakanjani uma uzama ukunciphisa ukudla kwakho kwe-sodium. Amasobho asemathinini angalayishwa usawoti. Izidlo zakusihlwa ezifriziwe, ukudla okuhlanganisiwe, kanye nokudla okusheshayo ngokuvamile kuvame ukuba ne-sodium eningi.
Amasoso asemathinini namasobho asheshayo nawo agcwele isodiyam. Ngaphezu kokuba noshukela omningi, izimpahla ezibhakiwe ziqukethe amazinga aphezulu e-sodium ngenxa yesoda yokubhaka esetshenziselwe ukuzilungisa, nosawoti owengeziwe ungangezelelwa ukunambitheka.
I-sodium ephansi ingahamba ibanga elide
Kwesinye isikhathi umuntu unamathuba amaningi okuthi abe nomfutho wegazi ophezulu ngenxa yezici zofuzo. Ukuguga kungenye imbangela evamile yomfutho wegazi ophakeme.
I-sodium eningi ekudleni ingaba yimpilo kubantu asebevele benengcindezi ephezulu yegazi noma abahlaselwe yisifo senhliziyo. Ngokudala okuncane, noma kunjalo, ukunciphisa inani likasawoti ekudleni kwakho akulona nzima njengoba ungacabanga.
Buza udokotela wakho noma udokotela wezokudla obhalisiwe - bazoba neziphakamiso ezingeziwe zezindlela zokunciphisa usawoti ekudleni kwakho.