Ukutya okunetyuwa encinci

I-sodium eninzi ekudleni kwakho ingaba yimbi kuwe. Ukuba unoxinzelelo oluphezulu lwegazi okanye ukusilela kwentliziyo, unokucelwa ukuba unciphise inani leetyuwa (eliqukethe isodiyam) olityayo yonke imihla. Ezi ngcebiso ziya kukunceda ukhethe ukutya okusezantsi kwi-sodium.

Umzimba wakho ufuna ityuwa ukuze usebenze kakuhle. Ityuwa iqulethe isodiyam. Isodiyam inceda umzimba wakho ulawule imisebenzi emininzi. I-sodium eninzi ekudleni kwakho ingaba yimbi kuwe. Kubantu abaninzi, isodiyam yokutya ivela kwityuwa engaphakathi okanye eyongezwe kukutya kwabo.

Ukuba unoxinzelelo oluphezulu lwegazi okanye ukusilela kwentliziyo, uya kucelwa ukuba unciphise ukuba utya ityuwa engakanani na yonke imihla. Nabantu abanoxinzelelo lwegazi oluqhelekileyo baya kuba noxinzelelo lwegazi olusezantsi (kwaye olusempilweni) ukuba banciphisa ukutya ityuwa eninzi.

Isodium yokutya ilinganiswa ngeemiligram (mg). Umboneleli wakho wezempilo unokukuxelela ukuba ungadli ngaphezulu kwama-2,300 mg ngosuku xa unale miqathango. Isipuni setispuni setyuwa setafile sine-2,300 mg yesodium. Abanye abantu, i-1,500 mg ngosuku yeyona njongo ingcono.

Ukutya iintlobo ngeentlobo zokutya yonke imihla kunokukunceda ukunciphisa ityuwa. Zama ukutya ukutya okunesondlo.

Thenga imifuno kunye neziqhamo xa kunokwenzeka. Ngokwendalo zisezantsi ityuwa. Ukutya okunkonkxiweyo kuhlala kunetyuwa yokugcina umbala wokutya kunye nokugcina kujongeka njengokutsha. Ngesi sizathu, kungcono ukuthenga ukutya okutsha. Thenga kwakhona:

• Inyama entsha, inkukhu okanye ikarikuni, kunye nentlanzi
• Imifuno emitsha okanye efriziwe kunye neziqhamo

Jonga la magama kwiilebheli:

• I-sodium ephantsi
• Ayinasodium
• Akukho tyiwa yongezwa
• Ukuncitshiswa kwesodium
• Akuqinisekiswanga

Jonga zonke iilebheli zokuba zininzi kangakanani ukutya okutyiwa ngokutya.

Izithako zidweliswe ngokulandelelana kwemali ekuqulathiweyo. Kuphephe ukutya okuluhlu lwetyuwa kufutshane nomphezulu woluhlu lwezithako. Imveliso engaphantsi kwe-100 mg yetyuwa ngokutya kulungile.

Hlala kude nokutya okusoloko kunetyuwa eninzi. Ezinye eziqhelekileyo zezi:

• Ukutya okucutshungulwayo, okufana nokuphilisa okanye ukutshaya inyama, ibhekoni, izinja ezishushu, isoseji, i-bologna, i-ham kunye ne-salami
• Ii-anchovies, ii-olive, ii-pickles kunye ne-sauerkraut
• I-Soy kunye ne-Worcestershire sauces, i-tomato kunye nezinye iijusi zemifuno, kunye neentshizi ezininzi
• Uninzi lweebhotile zokunxiba isaladi kunye nemixube yokunxiba isaladi
• Uninzi lokutya okutyayo, okunje ngeetshiphusi, iziqhekezi, kunye nokunye

Xa upheka, beka ityuwa endaweni yezinye izinongo. Ipepile, igalikhi, imifuno kunye nemon zizinto ezintle onokukhetha kuzo. Gwema ukudibanisa iziqholo. Bahlala benetyuwa.

Sebenzisa umgubo wegalikhi kunye netswele, hayi igalikhi kunye netswele ityuwa. Musa ukutya ukutya nge-monosodium glutamate (MSG).

Xa uphuma uyokutya, ncamathela kwinto ejijiweyo, eyosiweyo, ebhakaweyo, ebilisiweyo kunye neyojiweyo ngaphandle kwetyuwa, isosi okanye itshizi. Ukuba ucinga ukuba irestyu ingasebenzisa i-MSG, bacele ukuba bangayongezi kwi-odolo yakho.

Sebenzisa ioyile kunye neviniga kwiisaladi. Yongeza imifuno emitsha okanye eyomileyo. Yitya isiqhamo esitsha okanye i-sorbet yedessert, xa une-dessert. Thatha i-salt shaker etafileni yakho. Faka endaweni yomxube wetyuwa ongenazityuwa.

Buza umboneleli wakho okanye usokhemesti ukuba zeziphi i-antacids kunye ne-laxatives eziqukethe ityuwa encinci okanye engenayo, ukuba uyawafuna la mayeza. Abanye banetyuwa eninzi kubo.

Izithambisi zamanzi ekhaya zongeza ityuwa emanzini. Ukuba unayo, thintela amanzi osela kuwo. Sela amanzi asebhotileni endaweni yoko.

Buza umboneleli wakho ukuba ngaba indawo yetyuwa ikhuselekile kuwe. Uninzi luqukethe i-potassium eninzi. Oku kunokuba yingozi ukuba uneemeko ezithile zonyango okanye ukuba uthatha amayeza athile. Nangona kunjalo, ukuba i-potassium eyongezelelweyo ekutyeni kwakho ayinakuba yingozi kuwe, indawo etyiwa endaweni yendlela elungileyo yokunciphisa inani le-sodium ekutyeni kwakho.

Ukutya okunesodiyam ephantsi; Ukuthintela ityuwa

• Ukutya okuphantsi kwesodium

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zomsebenzi. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

U-Elijovich F, Weinberger MH, noAnderson CA, et al. Uvakalelo lwetyuwa yoxinzelelo lwegazi: ingxelo yesayensi evela kuMbutho weNtliziyo yaseMelika. Uxinzelelo lwegazi. Ngo-2016; 68 (3): e7-e46. IINKCUKACHA: 27443572

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26.IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

URayner B, uCharlton KE, uDerman W. Nonpharmacologic uthintelo kunye nonyango lwexinzelelo. Ku: Feehally J, Floege J, Tonelli M, Johnson RJ, ii-eds. I-Clinical Nephrology epheleleyo. Umhla wesi-6. IPhiladelphia, PA: Elsevier; I-2019: isahluko 35.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoDisemba 30, 2020.

UVictor RG, uLibby P.Uxinzelelo lwenkqubo: ulawulo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 47.

• UAngina
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• Igazi elonyukayo
• Ungaluthintela njani uxinzelelo lwegazi oluphezulu
• Isodium