Ukutya okuneSodiyam ephantsi ukuphucula impilo yentliziyo yakho

Umxholo

• Umbulali othuleyo
• 1. Awunakuhamba gwenxa ngemifuno
• 2. Iitapile kunye ne potassium
• Indlela yoku Peel amazambane
• 3. Thatha ixesha lakho ukonwabela amandongomane
• 4. Isiqhamo yilekese yendalo
• 5. iyogathi ngumhlobo wakho
• 6. Iimbotyi neenkozo
• Yintoni ongayityiyo
• Isodiyam ephantsi inokuhamba indlela ende

Umbulali othuleyo

Mhlawumbi uvile ukuba ukutya ityuwa eninzi kunokuba yingozi. Ngamanye amaxesha isenza umonakalo ngaphandle kokuba uyiqonde. Umzekelo, ityuwa eninzi ekutyeni kwakho inokukhokelela kuxinzelelo lwegazi, ekunzima ukuba umntu alubone, ngakumbi ekuqaleni.

Ugqirha Morton Tavel, uprofesa ophuma kwi-Indiana School of Medicine, uthi ubuncinci kwisinye kwisithathu sabemi baseMelika banexinzelelo lwegazi. Eli nani lihambelana neziko loLawulo lweZifo kunye neengxelo zokuthintela uxinzelelo lwegazi. Uxinzelelo ukuba uxinzelelo lwegazi oluphezulu lunokunyusa umngcipheko wesifo sentliziyo kunye nokufa icala, ezizezinye zezizathu eziphambili zokufa eUnited States. Obo bungozi bonyuka ngokukhula.

Izinto ezinobungozi kuxinzelelo lwegazi kubandakanya iimeko ezithile, ezinje ngeswekile, imbali yosapho kunye nemfuza, kunye nokukhetha indlela yokuphila. Unokuguqula ukhetho lwendlela yokuphila ukuze uncede ukulawula kunye nokulawula uxinzelelo lwegazi, nangona kunjalo.

I-Tavel ithi kufuneka uzinciphise ungadluli kwi-2,300 milligrams (mg) yesodium ngosuku, eli malunga nesixa sesodium efumaneka kwityuwa enye yetyuwa. Nangona kunjalo, uthi nokwehliswa okuncinci, ukuya kwi-1,500 mg ngosuku, kunokukhokelela kwimpilo engcono.

Ezi ngcebiso zikwaxhaswa yi-American Heart Association.

ITavel icebisa ukuba kukhethwe ukutya ekuthiwa "kuncitshisiwe isodiyam" okanye "kungongezwa tyuwa." Qiniseka ukuba ufunda iilebheli, kwaye ukhethe ukutya okuqulathe ngaphantsi kweepesenti ezi-5 zesibonelelo setyuwa esicetyiswayo semihla ngemihla. Nazi ezinye izidlo ezinempilo, ezisezantsi zesodium zokuzama.

Funda ulwazi malunga nezinto ezintandathu zokutya okusempilweni ukongeza kwisidlo sakho.

1. Awunakuhamba gwenxa ngemifuno

Imifuno emitsha nefriziwe ngokwemvelo iphantsi kwisodiyam (ihlala ingaphantsi kwama-50 mg ngesefu nganye) ke "layisha kwezi," utsho uLise Gloede, ingcali yezidlo ebhalisiweyo kunye nengcali yezondlo. "Lumkela imifuno enkonkxiweyo kunye neesaladi ezinetyiwa eninzi," ulumkisa.

Endaweni yoko, ucebisa ukuba unxibe isaladi ngeviniga yebhalsam, kwaye mhlawumbi ukongeza i-edamame, i-soya ephantsi yesodiyam. "Kulula ukuphosa isaladi kwaye isondlo kakhulu."

2. Iitapile kunye ne potassium

Iitapile ezibhakiweyo kunye neebhatata ngokwemvelo ziphantsi kwisodiyam kwaye ziphezulu kwi-potassium, utshilo uGloede. I-Tavel yongeza ukuba ukuba ukutya kwakho kuphezulu kwi-potassium, awudingi ukunciphisa i-sodium eninzi ekutyeni kwakho (nangona kufanelekile).

Ufuna ukwenza ijezi iitapile zakho? Zama ukongeza i-sodium salsa esezantsi kwiitapile ezibhakiweyo, okanye ukufafaza isinamoni kwitapile emnandi.

Indlela yoku Peel amazambane

3. Thatha ixesha lakho ukonwabela amandongomane

Amantongomane angatyiswanga kwigobolondo lolona khetho lufanelekileyo kuba akukho zi-sodium kwaphela. Ibhonasi eyongeziweyo, uGloede wongeza, kukuba "kuthatha ixesha elide ukutya xa kufuneka ubakhuphe egobolondo, ke kuyanceda ukungabatyi kakhulu."

I-Popcorn ingaba yonyango oluphantsi kakhulu lwe-sodium kunye nokuba unandipha inguqu engavumelekanga. Yifake kwi-air popper ngokwakho okanye kwisitofu kunye neoli yeoli.

4. Isiqhamo yilekese yendalo

Ngokufana nemifuno, iziqhamo zihlala ziphantsi kwisodiyam. Iiapile, iiapilkosi, iipapaya kunye neeperile zezona zibhejwayo zakho zibalaseleyo, kunye neebhanana, ezikwanepotassium efanelekileyo.

Zama ukufaka esinye isiqhamo kwesinye iswekile ebomini bakho. Yiba neapile endaweni yeekuki ezimfutshane, okanye ezinye iiapilkosi endaweni yeerayisi zenyama yehagu.

5. iyogathi ngumhlobo wakho

I-yogurt iphantsi kakhulu kwi-sodium. Zama ukunamathela kwi-yogurt ecacileyo kunye nokuthintela ukhetho olunomdla, nangona kunjalo, njengoko zineswekile eyongeziweyo.

Khumbula, i-yogurt ecacileyo ayifanele ibe yinto engafanelekanga. Phosa ezinye iziqhamo kwaye unempilo, isodium yokunyanga ephantsi eya kwenza umonakalo omncinci kakhulu kune ice cream, isherbet, okanye ipayi.

6. Iimbotyi neenkozo

Iimbotyi kunye neelentile, kunye neenkozo, zonke ziphantsi kwisodiyam. Iinkozo ezifana ne-oats zinokunceda ukunciphisa i-cholesterol embi kunye nokunciphisa umngcipheko kuhlobo lwe-2 yeswekile. Qiniseka nje ukuba usebenzisa iimbotyi ezomisiweyo, okanye uthenge iindidi ezinobisi obuncinci beembotyi ezinamathanga ukuba uthenga ukutya okusemathinini.

Qalisa usuku lwakho ngesitya se-oatmeal, onokuthi usonge phezulu ngeziqhamo, amajikijolo, amandongomane, kunye nesinamon yokufaka incasa eyongeziweyo. Faka irayisi kunye neembotyi kwizidlo zakho nakwisidlo sangokuhlwa.

Ukuba ukhathazekile malunga ne-blandness, ungazama ukunonga ukutya kwakho nepepile, izicatshulwa zejalapeno, iisosi ezishushu, amatswele, okanye ilamuni okanye ijusi yelamuni. Unokongeza iindidi ezahlukeneyo zemifuno kunye neziqholo kwizidlo zakho eziya kuthi zibonelele ngevumba ngaphandle kokongeza isodium. Zama i-turmeric, thyme, rosemary, paprika, igalikhi, okanye icayenne, umzekelo.

Yintoni ongayityiyo

Kukho okunye ukutya ofuna ukukuthintela ukuba uzama ukunciphisa ukutya kwakho kwesodium. Iisobho ezinamathanga zingalayishwa ngetyuwa. Ukutya okutyayo, ukutya okupakishwe, kunye nokutya okukhawulezayo ngokubanzi kuhlala kuphezulu kwisodiyam, nayo.

Iisosi ezinqatyisiweyo kunye neesuphu ezikhawulezayo zikwapakishwe ngesodiyam. Ukongeza kwiswekile eninzi, izinto ezibhakiweyo zinamanqanaba aphezulu esodiyam ngenxa yesoda yokubhaka esetyenziselwa ukuzilungiselela, kunye netyuwa eyongezelelweyo inokongezwa kunambitheka.

Isodiyam ephantsi inokuhamba indlela ende

Ngamanye amaxesha umntu kunokwenzeka ukuba abe noxinzelelo lwegazi oluphezulu ngenxa yemfuza. Ukwaluphala sesinye sezizathu eziqhelekileyo zoxinzelelo lwegazi.

Isodium eninzi kakhulu ekutyeni ayinokuba yimpilo kubantu esele benalo uxinzelelo lwegazi oluphezulu okanye abanesifo sentliziyo. Ngobuchule obuncinci, nangona kunjalo, ukunciphisa isixa setyuwa kwindlela otya ngayo akukho nzima njengokuba ucinga.

Jonga ugqirha wakho okanye ugqirha wezidlo obhalisiweyo - baya kuba neengcebiso ezongezelelweyo ngeendlela zokunciphisa ityiwa ekutyeni kwakho.