Kufanele Ube Nesodium Engakanani Ngosuku?

-Delile

• Kudingekile Kwezempilo
• Kuxhunyaniswe Nomfutho Wegazi Ophezulu
• Izincomo Ezisemthethweni Zokudla
• Ubungozi Bokusetshenziswa Okungafanele
• Ingabe Kufanele Unciphise Ukudla Okudla?
• Ezinye Izindlela Zokulawula Ukucindezela Kwegazi Lakho Nokuthuthukisa Impilo
• Ukuzivocavoca umzimba
• Yidla Izithelo Nemifino Eminingi
• Yidla Amakholori Ambalwa
• Nciphisa Utshwala
• Okusemqoka

Isodium - evame ukubizwa ngokuthi usawoti - itholakala cishe kuyo yonke into oyidlayo nayiphuzayo.

Kwenzeka ngokwemvelo ekudleni okuningi, kufakwa kwabanye ngesikhathi senqubo yokukhiqiza futhi kusetshenziswa njenge-ejenti yokunambitha ekhaya nasezitolo zokudlela.

Isikhathi esithile, i-sodium ixhunyaniswe nomfutho wegazi ophakeme, obangela ukulimala emithanjeni yegazi nasemithanjeni yakho lapho iphakanyiswe njalo. Ngokulandelayo, lokhu kwandisa amathuba okuba nesifo senhliziyo, isifo sohlangothi, ukwehluleka kwenhliziyo nesifo sezinso.

Ngakho-ke, iziphathimandla eziningana zezempilo zisungule imihlahlandlela yokunciphisa ukudla kwe-sodium.

Kodwa-ke, le mihlahlandlela ibe nempikiswano, njengoba kungewona wonke umuntu angazuza ekudleni okuncishiswe nge-sodium.

Lo mbhalo uchaza ukubaluleka kwe-sodium, ubungozi obungaba khona bokusebenzisa ngokweqile noma ukungasebenzisi kahle nokuthi kufanele udle kangakanani i-sodium ngosuku.

Kudingekile Kwezempilo

Yize iqhubeka nokuqothulwa, i-sodium iyisakhi esidingekayo sempilo enhle.

Ngenye yama-electrolyte omzimba wakho, okungamaminerali akha ama-ion ashiswa ngogesi.

Umthombo omkhulu we-sodium ekudleni okuningi wengeza usawoti ngendlela ye-sodium chloride - eyi-40% sodium ne-60% chloride ngesisindo ().

Ngoba usawoti usetshenziswa kakhulu ekucutshungulweni nasekukhiqizeni ukudla, ukudla okucutshungulwayo kulinganiselwa ku-75% we-sodium isetshenzisiwe.

Iningi le-sodium yomzimba wakho lihlala egazini lakho kanye noketshezi oluzungeze amangqamuzana akho, lapho kusiza khona ukugcina lolu ketshezi lubhalansile.

Ngokuhambisana nokugcina ibhalansi ejwayelekile yoketshezi, i-sodium ibamba iqhaza elibalulekile ekusebenzeni okujwayelekile kwemisipha nemisipha.

Izinso zakho zisiza ukulawula amazinga e-sodium yomzimba wakho ngokulungisa inani elikhishwe emchameni wakho. Ulahlekelwa yi-sodium ngokujuluka.

Ukushoda kwe-sodium ekudleni akuvamile kakhulu ngaphansi kwezimo ezijwayelekile - noma ngabe kunokudla okunesodium ephansi kakhulu (,).

I-Sodium yisakhi esibalulekile empilweni. Idlala indima ebalulekile ekusebenzeni kwemizwa nezicubu futhi isiza umzimba wakho ugcine ibhalansi ejwayelekile yoketshezi.

Kuxhunyaniswe Nomfutho Wegazi Ophezulu

Kudala kwaziwa ukuthi i-sodium inyusa umfutho wegazi - ikakhulukazi kubantu abanamazinga aphakeme.

Ochwepheshe abaningi bakholelwa ukuthi ukuxhumana phakathi kwe-sodium ne-high blood pressure kwaqala ukubonakala eFrance ngo-1904 ().

Kodwa-ke, kwaze kwaba ngasekupheleni kweminyaka yama-1940 lapho lolu xhumano lwaziwa kabanzi lapho usosayensi uWalter Kempner ekhombisa ukuthi ukudla irayisi okunosawoti omncane kunganciphisa umfutho wegazi kubantu abangama-500 abanamazinga aphakeme ().

Kusukela lapho, ucwaningo selusungule ubudlelwano obuqinile phakathi kokudla ngokweqile kwe-sodium nomfutho wegazi ophezulu (,,,).

Esinye sezifundo ezinkulu kakhulu ngalesi sihloko yisivivinyo seProspential Urban Rural Epidemiology, noma i-PURE ().

Ukuhlaziya amazinga omchamo wabantu abangaphezu kuka-100,000 abavela emazweni ayi-18 emazwenikazi ayisihlanu, abacwaningi bathole ukuthi labo abadle i-sodium eningi banomfutho wegazi ophakeme kakhulu kunalabo abangena kancane ().

Besebenzisa inani elifanayo labantu, abanye ososayensi bakhombisile ukuthi abantu abadle ngaphezu kuka-7 gramu we-sodium ngosuku babesengozini enkulu yesifo senhliziyo nokufa ngaphambi kwesikhathi kunabantu abasebenzisa ama-3-6 amagremu nsuku zonke ().

Kodwa-ke, akuwona wonke umuntu ophendula i-sodium ngendlela efanayo.

Abantu abanengcindezi ephezulu yegazi, isifo sikashukela kanye nesifo esingapheliyo sezinso, kanye nabantu abadala asebekhulile kanye nabase-Afrika baseMelika, bavame ukuzwela kakhulu emiphumeleni yokunyusa umfutho wegazi we-sodium (,).

Uma uzwela kukasawoti, kunciphisa ukunciphisa i-sodium - njengoba ungaba sengozini enkulu yesifo senhliziyo esihlobene nengcindezi yegazi (14).

I-Sodium yandisa umfutho wegazi. Lo mphumela unamandla kubantu abathile, ubenze buzwele kakhulu usawoti futhi bathambekele kakhulu esifweni senhliziyo esihlobene nengcindezi yegazi.

Izincomo Ezisemthethweni Zokudla

Sekungamashumi eminyaka, iziphathimandla zezempilo zinxuse abantu ukuthi banciphise i-sodium yabo yokulawula umfutho wegazi.

Kulinganiselwa ukuthi umzimba wakho udinga kuphela u-186 mg we-sodium ngosuku ukuze usebenze kahle.

Kodwa-ke, bekungeke kwenzeke ukudla lokhu okuncane, usahlangabezana nezidingo zakho zamandla futhi uthole nokunconywa kokunconywa kwezinye izakhi zomzimba ezibalulekile.

Ngakho-ke, i-Institute of Medicine (IOM) incoma ukuthi abantu abadala abaphilile badle i-1,500 mg (1.5 gram) yesodium ngosuku (14).

Ngasikhathi sinye, i-IOM, i-USDA kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US bancoma ukuthi abantu abadala abaphilile bakhawulele ukudla kwabo kwe-sodium nsuku zonke kube ngaphansi kuka-2,300 mg (2.3 amagremu) - okulingana nethisipuni elilodwa likasawoti (14,).

Lo mkhawulo wasungulwa ngokususelwa ebufakazini obuvela ezifundweni zokwelashwa ukuthi ukungena kwe-sodium ngaphezu kwama-2,300 mg (2.3 amagremu) ngosuku kungathinta kabi umfutho wegazi futhi kwandise ingozi yesifo senhliziyo.

Ngenxa yokwanda kokulahleka kwe-sodium ngomjuluko, le mihlahlandlela ayisebenzi kubantu abasebenza kakhulu njengabasubathi abancintisanayo noma abasebenzi abachayeke ekushiseni.

Ezinye izinhlangano zenza izincomo ezehlukene.

I-WHO iphakamisa ukuthi kudliwe i-2,000 mg (2 gramu) ye-sodium ngosuku, kanti i-American Heart Association yeluleka ngokudla okuphansi kakhulu okungu-1,500 mg (1.5 amagremu) ngosuku (, 17).

Namuhla, abantu baseMelika badla isodiyamu eningi kakhulu kunezincoma iziphathimandla zezempilo - ezilinganiselwa ku-3,400 mg (3.4 amagremu) nsuku zonke ().

Kodwa-ke, lezi zincomo beziyimpikiswano, njengoba abantu abanamazinga ejwayelekile egazi bangahle bangazuzi ngokuvimba ukutholakala kwabo kwe-sodium (,).

Eqinisweni, ubufakazi obukhombisa ukuthi ukusebenzisa usawoti omncane kunciphisa ubungozi besifo senhliziyo kubantu abaphilile kukhawuliwe. Kungaba yingozi ().

Iziphathimandla zezempilo zincoma phakathi kuka-1,500 mg (1.5 amagremu) no-2,300 mg (2.3 amagremu) we-sodium ngosuku ngempilo yenhliziyo - okungaphansi kakhulu kwabaseMelika abakudlayo ngokwesilinganiso.

Ubungozi Bokusetshenziswa Okungafanele

Obunye ubufakazi busikisela ukuthi ukunciphisa ukungena kwe-sodium emazingeni anconyiwe kungaba yingozi.

Ocwaningweni lokubuyekeza olunabantu abangaphezu kwe-133,000 abanomfutho wegazi ophezulu abavela emazweni angama-49 emazwenikazi ayisithupha, abacwaningi bahlole ukuthi ukudla i-sodium kuyithinta kanjani ingozi yesifo senhliziyo nokufa ngaphambi kwesikhathi ().

Ukubuyekezwa kukhombisile ukuthi - ngaphandle kwengcindezi yegazi - abantu abadle ngaphansi kuka-3,000 mg (3 amagremu) we-sodium ngosuku kungenzeka ukuthi babe nesifo senhliziyo noma bafe uma kuqhathaniswa nabantu abadle u-4,000-5,000 mg (4-5 gram).

Ngaphezu kwalokho, labo abadle ngaphansi kuka-3,000 mg (3 amagremu) we-sodium ngosuku babe nemiphumela emibi kakhulu yezempilo kunabantu abasebenzisa i-7,000 mg (7 gram).

Noma kunjalo, abacwaningi bathole nokuthi abantu abanomfutho wegazi ophakeme abadla ngaphezu kuka-7 gramu we-sodium ngosuku babenobungozi obukhulu kakhulu besifo senhliziyo noma sokufa kunabantu abadla ama-4-5 amagremu.

Le miphumela neminye iphakamisa ukuthi i-sodium encane kakhulu ingayilimaza kakhulu impilo yabantu kunokuphakama okuphezulu (,,).

Kubo bobabili abantu abanomfutho wegazi ophakeme nojwayelekile, ukusebenzisa i-sodium encane kakhulu kukhonjisiwe ukuthi kwenza impilo ibe yimbi kakhulu kunokudla kakhulu.

Ingabe Kufanele Unciphise Ukudla Okudla?

Abantu abanomfutho wegazi ophakeme abadla ngaphezu kwama-gramu ayi-7 e-sodium ngosuku kufanele badle kancane.

Kungasebenza okufanayo uma ngabe ufundiswe ngudokotela wakho noma udokotela osetshenzisiwe obhalisiwe ukuthi unciphise ukudla okune-sodium ngenxa yezizathu zokwelashwa - njengasesimweni sokudla kokwelashwa okunesodium ephansi.

Kodwa-ke, ukunciphisa i-sodium akubonakali kwenza umehluko omkhulu kubantu abaphilile.

Yize iziphathimandla zezempilo ziqhubeka nokufuna ukutholakala kwe-sodium ephansi, ukunciphisa i-sodium kakhulu - ngaphansi kwama-gramu ama-3 ngosuku - kungayilimaza impilo.

Ucwaningo lukhombisa ukuthi abantu abadla ngaphansi kwama-gramu ama-3 e-sodium ngosuku basengozini enkulu yesifo senhliziyo nokufa ngaphambi kwesikhathi kunabantu abadla u-4-5 amagremu.

Lokhu kuphakamisa ukukhathazeka ngokuthi ngabe imihlahlandlela yamanje ye-sodium - esukela ku-1,500 mg (1.5 amagremu) kuya ku-2,300 mg (2.3 amagremu) - yenza okubi kunokuhle, njengoba ubufakazi obandayo bubonisa ukuthi la mazinga angaphansi kakhulu.

Lokho kusho ukuthi, ngo-22% kuphela wabantu abavela emazweni angama-49 abadla ngaphezu kuka-6 amagremu we-sodium ngosuku, inani le-sodium abantu abaphilile abalingenisayo mhlawumbe liphephile ().

Uma udla ngaphezu kwama-gramu ayi-7 e-sodium ngosuku futhi unomfutho wegazi ophezulu, kuwumqondo omuhle ukukhawulela ukudla kwakho i-sodium. Kodwa uma uphilile, inani losawoti owudlayo njengamanje cishe liphephile.

Ezinye Izindlela Zokulawula Ukucindezela Kwegazi Lakho Nokuthuthukisa Impilo

Ukuthola inani eliphansi le-sodium iziphathimandla zezempilo ezincomayo kungaba nzima futhi kungahle kungabi kuhle empilweni yakho.

Kunezindlela ezisebenzayo nezisebenzayo zokulawula umfutho wegazi lakho nokuthuthukisa impilo yakho ngaphandle kokugxila kuphela ekutheni udla isodium engakanani.

Ukuzivocavoca umzimba

Ukuvivinya umzimba kuhlotshaniswa nezinzuzo eziningi zezempilo - kufaka phakathi umfutho wegazi ophansi ().

Inhlanganisela yokuqeqeshwa kwe-aerobic nokumelana ilungile, kepha ngisho nokuhamba nje kungasiza ukwehlisa amazinga akho (,,,).

Uma ungakwazi ukufika ejimini, zama ukuhamba okungenani imizuzu engama-30 ngosuku. Uma lobu bude bukhulu kakhulu ukufeza ngasikhathi sinye, kwehlukanise kube ngamabhulokhi amathathu emizuzu eyi-10.

Yidla Izithelo Nemifino Eminingi

Iningi labantu alizidli izithelo nemifino eyanele.

Lokhu kudla kuqukethe izakhamzimba ezibalulekile - njenge potassium ne-magnesium - ezinganciphisa umfutho wegazi (,).

Imifino enjenge ulethisi, isithombo sebhitrudi, isipinashi kanye ne-arugula nayo iyimithombo emihle ye-nitrate, ekhulisa ukukhiqizwa kwakho kwe-nitric oxide (,).

INitric oxide ithambisa imithambo yegazi yakho nemithambo yegazi, ibangele ukuthi ivuleke futhi inyuse ukugeleza kwegazi - ekugcineni yehlise umfutho wegazi ().

Yidla Amakholori Ambalwa

Ukusetshenziswa kwesodium kuhlotshaniswa nokudla ikhalori - lapho udla amakhalori amaningi, usebenzisa i-sodium eyengeziwe ().

Njengoba abantu abaningi bedla amakhalori amaningi kunalokho abakudinga usuku ngalunye, ukumane unciphise amakhalori kuyindlela elula yokwehlisa ukudla kwakho kwe-sodium ngaphandle kokucabanga okuningi.

Ukudla amakhalori ambalwa kungakhuthaza nokuncipha, okunganciphisa umfutho wegazi lakho (,,,).

Nciphisa Utshwala

Ngaphezu kweminye imiphumela yezempilo, ukuphuza kakhulu utshwala kuhlotshaniswa kakhulu nomfutho wegazi ophakeme (,,,).

Abesifazane nabesilisa kufanele bakhawulele ukuphuza kwabo utshwala kwisiphuzo esisodwa noma ezimbili ngosuku, ngokulandelana. Uma weqa lezi zincomo, ungahle uthande ukunciphisa (38).

Isiphuzo esisodwa silingana:

• Ama-ounces ayi-12 (355 ml) kabhiya ojwayelekile
• Ama-ounces ayi-8-9 (237-266 ml) otshwala bemithombo
• Ama-ounces ama-5 (148 ml) ewayini
• 1.5 ounces (44 ml) wemimoya efihliwe

Kunezindlela ezisebenza kahle futhi eziphumelelayo zokwehlisa umfutho wegazi lakho kunokubuka ukudla kwakho kwe-sodium. Lokhu kubandakanya ukuzivocavoca umzimba, ukudla izithelo nemifino eningi nokunciphisa ama-calories nophuzo oludakayo.

Okusemqoka

Isodiyamu yisakhi somzimba esibalulekile esidingwa umzimba wakho emisebenzini eminingi ebalulekile.

Iziphathimandla zezempilo zincoma phakathi kuka-1.5 no-2.3 amagremu we-sodium ngosuku. Kodwa-ke, ubufakazi obukhulayo bukhombisa ukuthi le mihlahlandlela ingaba iphansi kakhulu.

Abantu abanomfutho wegazi ophakeme akumele beqe amagremu ayi-7 ngosuku, kodwa uma uphilile, inani likasawoti owudlayo njengamanje kungenzeka liphephile.

Uma ukhathazekile ngomfutho wegazi, kunezinye izinto eziningana, ezisebenza kangcono ongazenza, njengokuzivocavoca umzimba, ukwenza ngcono indlela odla ngayo noma ukunciphisa umzimba.