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Molo, igama lam ndinguSally, kwaye ndingumntu otya ukutya okwaziyo ukuthanda ityiwa. Ndiyayikhotha kwiminwe yam xa ndisitya ipopika, ndiyifefe ngesisa kwimifuno eyosiweyo, kwaye ngekhe ndiphuphe ngokuthenga ii-pretzels ezingafakwanga isuphu okanye isuphu ene-sodium encinci. Nangona uxinezeleko lwam lwegazi belusoloko luphantsi, ndisaziva ndinetyala. Emva kwayo yonke loo nto, ukuba ndifuna ukunciphisa amathuba okuba nesifo sentliziyo kunye ne-stroke, kufuneka ndiphephe ityuwa, akunjalo?

Eneneni, hayi. Xa kuziwa kwi-sodium, kungekhona wonke umntu ovumayo ukuba isicwangciso esilungileyo kukuba sihambe siphantsi. Ngapha koko, ukuya ezantsi kakhulu kunokuba yinto engekho mpilweni, uphando olutsha luthi. Kwaye abafazi abakhutheleyo banokufuna ityuwa eninzi kunaleyo yokuhlala. Ukunciphisa isiphithiphithi, sibonisene neengcali eziphezulu kwaye sahlalutya zonke izifundo zamva nje. Qhubeka ufunda ukuze ufumane yonke into oyifunayo malunga nezinto ezimhlophe kwaye uphendule kube kanye: Ngaba isodiyam ilungile kuwe? (Kwaye yintoni ukujongana neMSG?)

Ityuwa: Amaminerali aphezulu

Nangona isodiyam isoloko ifakwa kudidi lwezondlo ezingo-hayi, umzimba wakho uyayifuna. Le minerali, enceda inkqubo yakho ithumele imiyalezo kwaye isuka engqondweni kwaye ugcine ukubetha kwentliziyo yakho kuzinzile, ibaluleke kakhulu kubafazi abasebenzayo. Ngapha koko, sisixhobo sokusebenza sokusebenza ngokufihlakeleyo, esingabalulekanga kangako kunebra bra yakho yezemidlalo. Inokuhlala ikunceda ukuthintela uhlobo lokuxhuzula kwezihlunu okusika iiseshoni zokuzilolonga ngokufutshane kunye nokonakalisa imidyarho. Inceda umzimba wakho ubambelele emanzini, ukuze uhlale ungcono, utsho uNancy Clark, RD, umbhali Incwadi yeSikhokelo seSondlo seMidlalo kaNancy Clark. UClark ukhumbula omnye wabathengi bakhe, imbaleki yomdyarho weembaleki eyayizilolonga ebushushwini kwaye wakhalaza ngokudinwa ngalo lonke ixesha. Ekugqibeleni, wayenqande ngokungqongqo ukutya kwakhe ityuwa. "Akazange asebenzise ityuwa ekuphekeni okanye etafileni kwaye wakhetha i-pretzels, i-crackers, kunye namantongomane angenasetyuwa. Wayedla ngokukodwa ukutya okungafunekiyo 'konke-kwendalo' okuncinci kwi-sodium," kusho uClark. Wathi akongeza intwana yesodium ekutyeni kwakhe—efefa ityuwa kwitapile yakhe ebhakiweyo nasemanzini abilayo ngaphambi kokuba agalele ipasta, wachaza ukuba uziva engcono kakhulu.


Amabhinqa athile asempilweni afuna ityuwa eninzi, utsho uAmy Goodson, R.D., ingcali yezemidlalo yaseDallas. Ngexesha lokuzilolonga ngamandla, uninzi lwabasetyhini luphulukana nesodium, potassium, kunye nolwelo. Kodwa "ijezi ezinetyuwa" zilahleka ngaphezulu kwaye ke kufuneka ziphinde zizaliswe emva koko. (Ukufumanisa ukuba uwela kolu luhlu, bona "Omawukwenze.") (Into Enxulumeneyo: Isizathu Esinye Ugqirha Wakho Anokuthi Uyitye Ngakumbi Ityuwa)

Ke, ngaba iSodium ilungile kuwe?

Ingxoxo enkulu yetyuwa. Enyanisweni, loo mpendulo iya kuhluka kumntu kumntu, njengoko kukho i-pros and cons to sodium (njengokuba nantoni na into oyenzayo). Abanye abantu, ubuninzi bezimbiwa bungenza ukuba izintso zigcine amanzi ongezelelweyo (yiyo loo nto ibangela ukudumba), inyusa umthamo wegazi. Oko kubeka uxinzelelo olungakumbi kwimithambo yegazi, kunyanzela intliziyo ukuba isebenze nzima. Ixesha elingaphezulu, elinokujika libe luxinzelelo lwegazi oluphezulu, utshilo uRachel Johnson, Ph.D., RD, osisithethi seAmerican Heart Association. Ngenxa yokuba umntu omnye kwabathathu baseMelika enoxinzelelo oluphezulu lwegazi kunye nokutya ityuwa encinci kunokunceda ukunciphisa uxinzelelo lwegazi, kwii-1970 iingcali zacebisa ukunciphisa, kwaye ngequbuliso ilizwe lonke lalikukhaba okuthintela ityuwa. Ngokwezikhokelo zeDietary zakutshanje zaseMelika, kufuneka ufumane ngaphantsi kwe-2,300 milligrams ye-sodium ngosuku; I-American Heart Association ithatha ngakumbi kunye nengcebiso yabo ye-1,500 milligrams ngosuku.


Kodwa ingxelo yamva nje evela kwiZiko lezoNyango ibuza ukuba ingaba ukutya okunesodium ephantsi kulungile kuye wonke umntu. Emva kokuphonononga ubungqina, iingcali ze-IOM zathi akukho bungqina bokuba ukutya okungaphantsi kwe-2,300 milligrams ngosuku kubangele ukufa okumbalwa ngenxa yesifo senhliziyo kunye nokubetha. Kwi Ijenali yaseMelika yoxinzelelo lwegazi, uhlalutyo lwezifundo ezisixhenxe ezibandakanya abantu abangaphezu kwe-6,000 abafumananga ubungqina obuqinileyo bokuthi ukusika ityuwa kunciphise umngcipheko wokuhlaselwa yintliziyo, ukubetha, okanye ukufa kubantu abanoxinzelelo lwegazi oluqhelekileyo okanye oluphezulu. "Izindululo zangoku bezisekelwe kwinkolelo yokuba okuphantsi, kungcono," utshilo uMichael Alderman, M.D., unjingalwazi ophumayo kwezamayeza eAlbert Einstein College of Medicine. "Kodwa idatha yakutshanje kwiziphumo zempilo ibonisa ukuba ezo zikhokelo azifanelekanga."

Ukuya phantsi kakhulu kunokuba yingozi. Kuphononongo olwenziwe yiCopenhagen University Hospital, ukutya okunesodiyamu ephantsi kukhokelele kwipesenti ezi-3.5 ukwehla koxinzelelo lwegazi kubantu abanexinzelelo. Iya kuba ilungile, ngaphandle kokuba inyuse ne-triglycerides kunye ne-cholesterol kunye nokunyusa amanqanaba e-aldosterone kunye ne-norepinephrine, iihomoni ezimbini ezinokunyusa ukumelana ne-insulin ekuhambeni kwexesha. Zonke ezo zinto ziyaziwa njengomngcipheko wesifo sentliziyo.


Ngoku kukho isizathu esingakumbi sokuya phambili kwaye ityuwa imifuno yakho: NgoMatshi, abaphandi baseDenmark babhengeze, emva kokuhlalutya izifundo ezininzi, bafumanisa ukuba ukusebenzisa isodiyam encinci kakhulu kunxulumene nomngcipheko omkhulu wokufa. Bazimisele ukuba olona luhlu lukhuselekileyo kubantu abaninzi luvela kwi-2,645 ukuya kwi-4,945 milligrams yetyuwa ngosuku. Lawo ngamanani amaninzi aseMelika asele edibana nawo, kodwa, ngelishwa, ininzi yaloo sodium-i-75 yepesenti-iphuma kwiipakethe kunye nokutya kokutyela, ezininzi zazo zilayishwe ngeekhalori, iswekile eyongeziweyo kunye namafutha e-trans. Abona bantu baphula umthetho babizwa ngokuba yityuwa yesithandathu: isonka kunye neerolls, inyama ephilisiweyo, ipitsa, isuphu, iinkukhu kunye nesandwich. Umyalelo oqhelekileyo wenkomo yaseTshayina ene-broccoli ine-3,300 milligrams, kwaye ipleyiti yenkukhu yenkukhu isondela kufutshane ne-3,400 milligrams. "Enoba yindawo yokutyela esemgangathweni okanye isidlo esinamafutha, amathuba okuba kusetyenziswa ityuwa eninzi," utshilo uMichael Jacobson, Ph.D., umlawuli olawulayo weZiko leNzululwazi kuMdla woLuntu, iqela elingenzi nzuzo eliye labiza. uLawulo lwezoKutya kunye neZiyobisi ukunciphisa i-sodium evunyelweyo ekuqhubekeni nasekutyeni kokutya.

Oko kushiya abafazi abafanelekileyo abatya ukutya okukumgangatho ophezulu okubandakanya ukutya okuninzi okutsha, okufana neziqhamo kunye nemifuno, kunye neenkozo ezipheleleyo zikwimo entle kakhulu. "Awudingi ukuba uqaphele nge-sodium njengabanye abantu ukuba wenza ezinye izinto ezininzi ngokufanelekileyo," kusho uJacobson. Olunye uphando lubonisa ukuba ukusebenza kunokubonelela ngokuzikhusela kwendalo ngokuchasene neziphumo ezibi zesodium. UCarol Greenwood, Ph.D., uprofesa wesayensi yesondlo kwiYunivesithi yaseToronto uthi: "Ukuba uyasebenza, unganyamezela ityuwa eninzi kwindlela otya ngayo. Oko kuthetha ukukhuselwa kwimpembelelo yesodium kuxinzelelo lwegazi-kwaye mhlawumbi nangaphezulu. Kuphando lukaGreenwood, abantu abadala abatya ukutya okunetyuwa eninzi babonisa ukwehla kwengqondo ngakumbi kunaleyo inetyiwa encinci, kodwa hayi phakathi kwabo babesebenza ngokwasemzimbeni. Ayekhuselwe, kungakhathaliseki ukuba ityiwa kangakanani na ityuwa. "Izinga eliphezulu lomsebenzi likhusela imithambo yegazi kunye nempilo yexesha elide yengqondo," uyachaza.

Okukwintsusa: Ukuba uyasebenza kwaye utya ukutya okunezondlo, isodiyam akufuneki ikukhathaze. "Kuzo zonke izinto ekufuneka ukhathazekile ngazo, utshilo uGqirha Alderman," ungayikhupha etafileni. "

Iindlela ezisempilweni zokubandakanya iSodium kukutya kwakho

Ukuzivocavoca kunye nokutya ukutya okusempilweni zombini zizikhuselo ezichasene neziphumo ezinobungozi zesodiyamu, ngenxa yoko akuyomfuneko ukuba ulahle i-saltshaker yakho. Endaweni yoko, thatha le ndlela inengqiqo kwisodium. (Kwaye zama ezi ndlela ziphuma-kwesiqhelo zokusebenzisa iityuwa ezinesitayile.)

Qinisekisa ukuba "uyiswitsi enetyiwa."

Emva koqheliso lwakho olulandelayo lokutyhala ukuya kwi-max, xhoma itanki yakho phezulu ukuze wome, emva koko ujonge intsalela emhlophe ye-telltale. Ukuba uyayibona, udinga i-sodium engaphezulu kunomfazi ofanelekileyo. Ukuzivocavoca i-Novice kuthanda ukulahla ityuwa eninzi kumbilo (ngokuhamba kwexesha, umzimba wakho uhlengahlengisa kwaye ulahlekelwe ngaphantsi). Eyona ndlela ikrelekrele yokuyizalisa: Yiba ne-snack emva kokuzilolonga ene-sodium-pretzels kunye noshizi womtya okanye i-cottage cheese enamafutha asezantsi kunye neziqhamo-okanye ugalele ityuwa kukutya okunempilo okufana nerayisi emdaka kunye nemifuno. Kufuneka uncedise ngexesha lakho lokuzivocavoca-kunye neziphuzo zezemidlalo, iigel okanye i-chew eziqukethe i-sodium kunye nezinye i-electrolyte-kuphela xa uqeqesha iiyure ezimbalwa okanye ungumdlali wokunyamezela.

Gcina iithebhu kwi-BP yakho.

Uxinzelelo lwegazi luthambekele ekunyukeni ngokuthe ngcembe ngokukhula, ngoko ke nokuba amanani akho mahle ngoku, asenokungahlali ngolo hlobo. Vavanya uxinzelelo lwegazi ubuncinci rhoqo kwiminyaka emibini. Uxinzelelo lwegazi alunazimpawu, yiyo loo nto ihlala ibizwa ngokuba ngumbulali othuleyo.

Hlala ngokutya okupheleleyo.

Ukuba sele uzama ukunciphisa ukutya okucutshungulweyo kwaye utye kancinci, uthoba ngokuzenzekelayo ukutya kwakho kwesodium. Ukuba uxinzelelo lwegazi lwakho luphezulu kancinane, qalisa ukuthelekisa iimveliso ezikudidi olufanayo, olufana neesuphu nesonka, ukuze ubone ukuba i-sodium yazo ikhula njani. Iiswitshi ezimbalwa ezilula zinokunceda ukunciphisa umthamo wakho.

Fumana imbali yosapho lwakho.

Kukho icandelo lofuzo olomeleleyo kuxinzelelo lwegazi, lulungile, abantu abasempilweni banokuba noxinzelelo lwegazi oluphezulu ukuba iyasebenza kusapho. Gcina iithebhu ezikufutshane kuxinzelelo lwakho lwegazi kunye nokutya kwakho kwesodium ukuba uxinzelelo lwegazi lusemthini wosapho lwakho. Malunga nesinye kwisithathu sabemi banovelwano lwe-sodium, oku kuthetha ukuba uxinzelelo lwegazi lwabo luya kuphendula ngokugqithisileyo kwizinto ezifunwa ngabanye abantu (oku kuxhaphake kakhulu kubantu base-Afrika-baseMerika nakubantu abatyebileyo).

Fumana i-potassium eninzi.

Iminerali i-kryptonite kwi-sodium, idibanisa amandla ayo. Ukutya okune-potassium eninzi kunokunceda ukunciphisa uxinzelelo lwegazi. Kwaye awungekhe uthande ukutya iibhanana kunye nesipinatshi ngaphezulu kokunkcunkca kwipopcorn nje? Eminye imithombo yeenkwenkwezi ibandakanya iitapile, i-edamame, i-cantaloupe, kunye neelentile. Ngelixa ukuyo, yandisa ukutya kwakho ubisi olunamafutha asezantsi kunye neenkozo ezipheleleyo. Ezi zibonise ukuba ziyasebenza ekwehliseni uxinzelelo lwegazi.

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