Ngaba ityuwa inokukuthintela ekunciphiseni ubunzima?

Umxholo

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Ityuwa iye yaba sisikhohlakali esikhulu sezondlo. E-United States, isincomo se-sodium esimalunga ne-1,500 - 2,300 mg (umda ongezantsi xa unoxinzelelo lwegazi okanye umngcipheko wesifo sentliziyo, umda ophakamileyo ukuba uphilile), kodwa ngokophando lwamva nje, umndilili waseMelika idla malunga ne-3,400 mg ngosuku, kunye nolunye uqikelelo lwe-peg umthamo wethu wemihla ngemihla kwinqanaba eliphezulu kakhulu - kakhulu njenge-10,000 mg.

Ngaphambili kwikhondo lomsebenzi wam, bendisebenza kwimo yesiqhelo yentliziyo, kodwa namhlanje, uninzi lwabathengi bam babucala ziimbaleki, kwaye nabantu abadala abasempilweni abazama ukunciphisa umzimba, ke xa kufikwa kwisodiyamu, ndihlala ndibuzwa, "Ngaba ufuna ukuhoya oku?" Ngokuqinisekileyo impendulo nguewe kwaye kukho izizathu ezibini zokuba:

1) Uxhulumaniso lwesodium / ubunzima. Iqhina phakathi kwesodiyam kunye nokutyeba kakhulu zizihlandlo ezintathu. Okokuqala, ukutya okunetyiwa kuhlala kukonyusa unxano, kwaye abantu abaninzi bayayicima loo nxano ngeziselo ezineeekhalori. Olunye uphononongo luqikelele ukuba ukuba inani le-sodium kwisondlo somntwana esiqhelekileyo lisikiwe kwisiqingatha, ukusebenzisa kwabo iziselo ezineswekile kuya kuncipha malunga nesibini ngeveki. Okwesibini, ityuwa iphakamisa ukunambitha kokutya kwaye ngoko inokukhuthaza ukutya, kwaye ekugqibeleni, kukho uphando oluthile lwezilwanyana ukubonisa ukuba ukutya okuphezulu kwe-sodium kunokuchaphazela umsebenzi weeseli ezinamafutha, okwenza zibe zinkulu.

2) Iingozi ezimfutshane kunye nexesha elide lokugqithiswa. Ulwelo lutsala kwisodiyam efana nemagnethi, ke xa uthatha kakhulu, ugcina amanzi amaninzi. Ixesha elifutshane, oku kuthetha ukudumba kunye nokukhukhumala kunye nexesha elide, ulwelo olongezelelweyo ludala uxinzelelo entliziyweni, ekufuneka isebenze nzima ukumpompa ulwelo ngomzimba wakho. Umsebenzi owongeziweyo entliziyweni noxinzelelo kwiindonga zemithambo zinokonakalisa inkqubo yentliziyo kunye nokunyusa uxinzelelo lwegazi. Ukuphuhlisa uxinzelelo lwegazi oluphezulu (oluhlala lubizwa ngokuba ngumbulali othuleyo kuba engenazimpawu) kukubeka emngciphekweni omkhulu wesifo sentliziyo, ukubetha, isifo sezintso, kunye nezinye iingxaki zempilo. Iingcali ziqikelela ukuba ukunciphisa ukutya kwethu kwe-sodium e-US ukuya kumanqanaba acetyiswayo kunokubangela i-11 yezigidi zeemeko ezimbalwa zoxinzelelo lwegazi oluphezulu ngonyaka.

Okukwintsusa: njengengcali yezempilo, ukugxila kwam kukunceda abantu bafezekise iinjongo zabo ngeendlela eziya kubagcina kakuhle kwaye zithintele izifo ezinganyangekiyo ezazibetha abazali babo okanye ootatomkhulu babo. Ukunciphisa isodium yinto ebalulekileyo yaloo puzzle kwaye ngethamsanqa kulula. Malunga neepesenti ezingama-70 zesodium kwisidlo saseMelika sisuka kukutya okucutshungulweyo. Ngokutya ukutya okutsha okutsha, endikukhuthazayo ngokuqhubekayo kule bhlog, uya kuyibamba ngokuzenzekelayo ukutya kwakho kwesodium.

Umzekelo, kwiveki ephelileyo ndithumele ngento endiyityayo ngesidlo sakusasa. Isidlo endisityileyo ngaloo ntsasa (i-oats epheleleyo kunye nebhotolo ye-walnut kunye ne-strawberries entsha, kunye nobisi lwe-soy ephilayo) iqulethe nje i-132 mg yesodium, kunye ne-5 step isaladi endiyibhlogge ngayo mva nje ipakethe ngaphantsi kwe-300 mg (ngokuthelekisa, i-low. ikhalori yesidlo sangokuhlwa esineqhwa iqulethe malunga ne-700 mg kunye ne-6 "turkey sub kwingqolowa evela kwiipakethe zendlela engaphantsi kwendlela engaphezulu kwe-900 mg).

Iimbaleki ezilahlekelwa yi-sodium ekujulukeni kwazo kufuneka ziyitshintshe, kodwa ukutya okucwangcisiweyo akuyona eyona ndlela ifanelekileyo. Inqanaba elinye nje itispuni letyuwa yolwandle lipakisha i-2,360 mg yesodium. Ke ngaphandle kweenjongo zakho (ukwehla kobunzima, ukusebenza ngcono kweembaleki, ukuphazamisa umzimba wakho, amandla amaninzi ...), iimveliso ezilahliweyo kunye nokufikelela kukutya okutsha sisiseko esihle.

Ngaba unezinyo elibi letyuwa? Ngaba uhoya ingqalelo ukuba ingakanani isodium oyithathayo? Nceda wabelane ngeengcinga zakho!

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