Yimalini isodium ekufanele ukuba unayo ngosuku?

Umxholo

• Iyimfuneko kwiMpilo
• Idityaniswe kuxinzelelo lwegazi oluphezulu
• Iingcebiso eziSemthethweni zokutya
• Ubungozi bokuSetyenziswa gwenxa
• Ngaba Umele Ulunciphise Ukutya Kwakho?
• Ezinye iindlela zokuLawula uxinzelelo lwegazi kunye nokuphucula impilo
• Zilolonge
• Yitya ezinye iziqhamo kunye nemifuno
• Yitya iiKalori ezimbalwa
• Nciphisa utywala
• Umgca osezantsi

Isodiyam - ehlala ibizwa nje ngetyuwa- ifunyanwa phantse kuyo yonke into oyityayo noyiselayo.

Iyenzeka ngokwendalo kukutya okuninzi, yongezwa kwabanye ngexesha lenkqubo yokwenza kwaye isetyenziswa njengearhente yokunambitha ekhaya nakwiivenkile zokutyela.

Kangangexesha elithile, isodiyam inxulunyaniswa noxinzelelo lwegazi oluphezulu, olwenza umonakalo kwimithambo yegazi nakwiimithambo xa iphakanyisiwe ngokungapheliyo. Kananjalo, oku kwandisa umngcipheko wesifo sentliziyo, ukubetha, ukusilela kwentliziyo kunye nesifo sezintso.

Ke ngoko, abasemagunyeni bezempilo abaliqela baseke izikhokelo zokunciphisa umda kwi-sodium.

Nangona kunjalo, ezi zikhokelo beziphikisene, kuba ayinguye wonke umntu anokufumana inzuzo kukutya okuncitshisiweyo-isodiyamu.

Eli nqaku lichaza ukubaluleka kwesodiyam, umngcipheko onokubakho wokugqithisa okanye ongasetyenziswanga kunye nokuba ungatya isodium kangakanani ngosuku.

Iyimfuneko kwiMpilo

Ngaphandle kokuqhubeka kokungcoliswa, isodiyam sisondlo esifanelekileyo kwimpilo elungileyo.

Yenye yee-electrolyte zomzimba wakho, ezizezimbiwa ezenza ii-ion ezihlawuliswa ngombane.

Owona mthombo uphambili wesodium kwisidlo esininzi wongezwa ngetyuwa ngohlobo lwe-sodium chloride- eyi-40% yesodium kunye ne-60% ye-chloride ngokobunzima ().

Kungenxa yokuba ityuwa isetyenziswa kakhulu ekulungiseni ukutya nakwimveliso, ukutya okucutshungulwayo kwenza i-75% yesodium isetyenzisiwe ().

Uninzi lwe-sodium yomzimba wakho luhlala egazini lakho kunye nolwelo olujikeleze iiseli zakho, apho linceda ukugcina olu lwelo lulungelelwano.

Kunye nokugcina ulungelelwaniso oluqhelekileyo lwamanzi, isodiyamu idlala indima ebalulekileyo kwimithambo-luvo yesiqhelo kunye nokusebenza kwemisipha.

Izintso zakho zinceda ukulawula amanqanaba esodium emzimbeni wakho ngokulungisa isixa esikhutshwe kumchamo wakho. Ukuphulukana nesodiyamu ngokubila.

Ukusilela kweswekile yokutya kunqabile kakhulu phantsi kweemeko eziqhelekileyo- nokuba kukutya okunesodiyam ephantsi kakhulu (,).

Isodiyam sisondlo esibalulekileyo empilweni. Idlala indima ebalulekileyo kwimithambo-luvo nakwimisipha kwaye inceda umzimba wakho ugcine ulungelelwaniso oluqhelekileyo lwamanzi.

Idityaniswe kuxinzelelo lwegazi oluphezulu

Kudala kwaziwa ukuba isodium inyusa uxinzelelo lwegazi - ngakumbi kubantu abanamanqanaba aphezulu.

Uninzi lweengcali zikholelwa ukuba ikhonkco phakathi kwesodiyam kunye noxinzelelo lwegazi kwafunyanwa okokuqala eFrance ngo-1904 ().

Nangona kunjalo, bekungekho kude kube sekupheleni kweminyaka ye-1940 apho olu nxibelelwano luye lwaziwa ngokubanzi xa usosayensi uWalter Kempner ebonisa ukuba ukutya irayisi enetyuwa encinci kungathoba uxinzelelo lwegazi kubantu abangama-500 abanamanqanaba aphezulu ().

Ukusukela ngoko, uphando luseke ubudlelwane obomeleleyo phakathi kokutya kakhulu isodium kunye noxinzelelo lwegazi (,,,).

Olunye lolona phando lukhulu kwesi sihloko luvavanyo lwe-Epidemiology yasemaPhandleni, okanye iPURE ().

Ukuhlalutya amanqanaba esineyidi yomchamo yabantu abangaphezu kwe-100,000 yabantu abavela kumazwe ali-18 kumazwekazi onke amahlanu, abaphandi bafumanise ukuba abo batya isodiyam eninzi babenoxinzelelo lwegazi oluphezulu kunalabo banentlawulo ephantsi ().

Besebenzisa abantu abafanayo, ezinye izazinzulu zibonise ukuba abantu abatya ngaphezulu kwe-7 yeegram zesodium ngemini babesemngciphekweni omkhulu wesifo sentliziyo kunye nokufa kwangethuba kunabantu abatya i-3-6 yeegram mihla le ().

Nangona kunjalo, ayinguye wonke umntu ophendula kwisodium ngendlela efanayo.

Abantu abanexinzelelo oluphezulu lwegazi, isifo seswekile kunye nesifo sezintso esinganyangekiyo, kunye nabantu abadala abadala kunye nabantu base-Afrika baseMelika, bathande ukuziva bethande uxinzelelo lwegazi lokunyusa isodium (,).

Ukuba unomdla kwityuwa, kunciphisa ukunciphisa isodium kuyacetyiswa - njengoko unokuba semngciphekweni omkhulu wesifo sentliziyo esinxulumene noxinzelelo lwegazi (14).

Isodium yonyusa uxinzelelo lwegazi. Esi siphumo somelele ngakumbi kubemi abathile, sibenza babe novakalelo ngakumbi kwityuwa kwaye bathambekele ngakumbi kwisifo sentliziyo esinxulumene noxinzelelo lwegazi.

Iingcebiso eziSemthethweni zokutya

Kumashumi eminyaka, abasemagunyeni kwezempilo babongoze abantu ukuba banciphise i-sodium yabo yokulawula uxinzelelo lwegazi.

Kuqikelelwa ukuba umzimba wakho ufuna kuphela i-186 mg yesodium ngosuku ukuze usebenze kakuhle.

Nangona kunjalo, kuya kuba nzima ukuyisebenzisa le nto incinci, usahlangabezana neemfuno zakho zamandla kwaye ufumane ukutya okucetyiswayo kwezinye izakha mzimba ezibalulekileyo.

Ke ngoko, i-Institute of Medicine (IOM) icebisa ukuba abantu abadala abasempilweni badle i-1,500 mg (1.5 gram) yesodium ngosuku (14).

Kwangelo xesha, i-IOM, i-USDA kunye neSebe lezeMpilo laseMelika kunye neNkonzo zoLuntu bacebisa ukuba abantu abadala abasempilweni banciphise ukutya kwabo isodium kwangaphantsi kwama-2,300 mg (2.3 iigrem) -ukulingana kwetispuni yetyuwa (14,).

Lo mda wasekwa ngokusekwe kubungqina obuvela kwizifundo zeklinikhi zokuba isodiyam ithatha ngaphezulu kwe-2,300 mg (2.3 iigrem) ngemini inokuchaphazela uxinzelelo lwegazi kunye nokunyusa umngcipheko wesifo sentliziyo.

Ngenxa yokwanda kokulahleka kwesodiyamu ngokubila, ezi zikhokelo azisebenzi kubantu abakhutheleyo kakhulu njengeembaleki ezikhuphisanayo okanye abasebenzi abachanabeke kubushushu.

Eminye imibutho yenza iingcebiso ezahlukeneyo.

I-WHO icebisa ukuba itye i-2,000 mg (2 gram) yesodium ngosuku, kwaye i-American Heart Association icebisa ukuba kuthathwe kakhulu i-1,500 mg (1.5 gram) ngemini (17).

Namhlanje, amaMelika asebenzisa isodiyam engaphezulu kunaleyo icetyiswa ngabasemagunyeni-ngokomndilili malunga ne-3,400 mg (3.4 gram) yonke imihla ().

Nangona kunjalo, ezi ngcebiso ziye zaphikiswa, njengoko abantu abanamanqanaba oxinzelelo lwegazi abanokungazuzi ngokuthintela ukutya kwabo isodium (,).

Ngapha koko, ubungqina bokuba ukutya ityuwa encinci kunciphisa umngcipheko wesifo sentliziyo kubantu abasempilweni kunqunyelwe. Isenokuba yingozi ().

Abasemagunyeni kwezempilo bacebisa phakathi kwe-1,500 mg (1.5 gram) kunye ne-2,300 mg (2.3 yeegram) zesodium ngosuku kwimpilo yentliziyo-ngaphantsi kakhulu kwabaseMelika kudla ngokomndilili.

Ubungozi bokuSetyenziswa gwenxa

Obunye ubungqina bucebisa ukuba ukunciphisa ukungena kwe-sodium kumanqanaba anconywayo kunokuba yingozi.

Kuphononongo olwenziwe ngabantu abangaphezulu kwe-133,000 abanengxaki yoxinzelelo lwegazi oluphuma kumazwe angama-49 kumazwekazi onke amathandathu, abaphandi bavavanye indlela ukuthathwa kwesodiyamu kuwuchaphazele ngayo umngcipheko wesifo sentliziyo kunye nokufa kwangoko ().

Uphengululo lubonise ukuba-ngaphandle koxinzelelo lwegazi- abantu abatya ngaphantsi kwe-3,000 mg (3 gram) yesodium ngosuku banamathuba okuba nesifo sentliziyo okanye bafe xa kuthelekiswa nabantu abatya i-4,000-5,000 mg (4-5 gram).

Ngaphezulu, abo batya ngaphantsi kwe-3,000 mg (3 gram) yesodium ngosuku baba neziphumo ezibi kwezempilo kunabantu abasebenzisa i-7,000 mg (7 gram).

Okwangoku, abaphandi bafumanise ukuba abantu abanoxinzelelo oluphezulu lwegazi abatya ngaphezulu kwe-7 gram yesodium ngosuku babenomngcipheko omkhulu wesifo sentliziyo okanye ukufa kunabantu abadla i-4-5 gram.

Ezi kunye nezinye iziphumo zibonisa ukuba i-sodium encinci kakhulu ingaba yingozi kwimpilo yabantu kunokuba i-intakes ephezulu (,,).

Kubo bobabini abantu abanoxinzelelo oluphezulu kunye noqhelekileyo lwegazi, ukusebenzisa isodium encinci kuye kwaboniswa kuyenza mandundu impilo kunokutya kakhulu.

Ngaba Umele Ulunciphise Ukutya Kwakho?

Abantu abanoxinzelelo oluphezulu lwegazi abatya ngaphezulu kwe-7 gram yesodium ngosuku kufuneka badle kancinci.

Kuya kusebenza okufanayo ukuba uyalelwe ngugqirha okanye umntu obhalise ukutya ukuba anciphise ukutya kwakho isodium ngenxa yezizathu zonyango-njengokutya okune-sodium ekunyangeni ukutya.

Nangona kunjalo, ukunciphisa i-sodium akubonakali kwenza umahluko omkhulu kubantu abasempilweni.

Nangona abasemagunyeni bezempilo beqhubeka nokunyanzelisa ukungena kwesodiyam ephantsi, ukunciphisa isodium kakhulu-ngaphantsi kwe-3 yeegram ngosuku-kunokuba nefuthe elibi kwimpilo.

Izifundo zibonisa ukuba abantu abadla ngaphantsi kwe-3 gram yesodium ngosuku basengozini enkulu yesifo sentliziyo kunye nokufa kwangoko kunabantu abatya i-4-5 yeegram.

Oku kuphakamisa inkxalabo malunga nokuba izikhokelo ze-sodium zangoku-ukusuka kwi-1,500 mg (1.5 gram) ukuya kwi-2,300 mg (2.3 iigrem) -zenza okubi ngakumbi kunokuba zilungile, njengoko umzimba okhulayo wobungqina ucebisa ukuba la manqanaba asenokuba phantsi kakhulu.

Oko kwathethileyo, ngama-22% kuphela abantu abavela kumazwe angama-49 abasebenzisa ngaphezulu kwe-6 yeegram zesodium ngosuku, isixa sesodiyam esityiwa ngabantu abasempilweni ngoku sikhuselekile ().

Ukuba usebenzisa ngaphezu kwe-7 gram yesodium ngosuku kwaye unoxinzelelo oluphezulu lwegazi, ngumbono olungileyo ukunciphisa ukutya kwakho kwesodium. Kodwa ukuba usempilweni, isixa setyuwa osisebenzisayo ngoku sikhuselekile.

Ezinye iindlela zokuLawula uxinzelelo lwegazi kunye nokuphucula impilo

Ukufezekisa amaxabiso asezantsi e-sodium acetyiswa ngabasemagunyeni kwezempilo kunokuba nzima kwaye kungangabi yeyona nto ilunge kakhulu kwimpilo yakho.

Kukho iindlela ezisebenzayo nezisebenzayo zokulawula uxinzelelo lwegazi kunye nokuphucula impilo yakho ngaphandle kokugxila kuphela kubungakanani besodium oyisebenzisayo.

Zilolonge

Ukuzilolonga kunxulunyaniswa nezibonelelo ezininzi zempilo- kubandakanya uxinzelelo lwegazi olusezantsi ().

Indibaniselwano yoqeqesho lwe-aerobic kunye nokumelana ilungile, kodwa nokuhamba nje kunokunceda ukuzisa amanqanaba akho ezantsi (,,,).

Ukuba awukwazi ukuyenza kwindawo yokuzivocavoca, zama ukuhamba okungenani imizuzu engama-30 ngosuku. Ukuba eli xesha lininzi kakhulu ukufezekisa ngaxeshanye, liphule libe ziibhloko zemizuzu eli-10.

Yitya ezinye iziqhamo kunye nemifuno

Uninzi lwabantu alutyi iziqhamo kunye nemifuno eyaneleyo.

Oku kutya kuqulethe izakha mzimba ezibalulekileyo- njenge potassium kunye nemagniziyam- ezinokuhlisa uxinzelelo lwegazi (,).

Imifuno efana neletisi, i-beetroot, isipinatshi kunye ne-arugula ziyimithombo elungileyo ye-nitrate, eyonyusa imveliso yakho ye-nitric oxide (,).

I-nitric oxide iyayiphumlisa imithambo yegazi kunye nemithambo, ibangele ukuba banciphise kwaye bandise ukuhamba kwegazi- ekugqibeleni behlise uxinzelelo lwegazi ().

Yitya iiKalori ezimbalwa

Ukusetyenziswa kwesodium kunxulunyaniswa nokutya ikhalori-the more calories you eat, the more sodium you consume ().

Ukuba abantu abaninzi badla iikhalori ezingaphezulu kunokuba befuna yonke imihla, ukunciphisa nje iikhalori yeyona ndlela ilula yokunciphisa ukutya kwakho kwesodium ngaphandle kokucinga kakhulu.

Ukutya iikhalori ezimbalwa kunokukhuthaza ukulahleka kwesisindo, okunokunciphisa uxinzelelo lwegazi kunye (,,,).

Nciphisa utywala

Ukongeza kwezinye iziphumo zempilo, ukusela kakhulu kunxulunyaniswa noxinzelelo lwegazi (,,,).

Abasetyhini kunye nabesilisa kufuneka banciphise ukusela kwabo utywala kwisiselo esinye okanye ezibini ngosuku, ngokwahlukeneyo. Ukuba udlulile kwezi ngcebiso, unokufuna ukunciphisa (38).

Isiselo esinye sotywala silingana:

• Ii-ounces ezili-12 (355 ml) zebhiya eqhelekileyo
• Ii-ounces eziyi-8-9 (237-266 ml) yotywala bemithombo
• Ii-ounces ezintlanu (148 ml) zewayini
• Ii-ounces eziyi-1.5 (44 ml) zemimoya ediziweyo

Kukho iindlela ezifanelekileyo nezisebenzayo zokunciphisa uxinzelelo lwegazi kunokubukela ukutya kwakho isodium.Oku kubandakanya umthambo, ukutya iziqhamo kunye nemifuno kunye nokunciphisa iikhalori kunye notywala.

Umgca osezantsi

Isodiyam sisondlo esifunekayo emzimbeni wakho kwimisebenzi emininzi ebalulekileyo.

Amagunya ezempilo acebisa phakathi kwe-1.5 kunye ne-2.3 yeegram zesodiyamu ngosuku. Nangona kunjalo, ubungqina obandayo bubonisa ukuba ezi zikhokelo zinokuba sezantsi kakhulu.

Abantu abanoxinzelelo oluphezulu lwegazi akufuneki badlule kwi-7 yeegram ngosuku, kodwa ukuba usempilweni, isixa setyuwa osisebenzisayo ngoku sikhuselekile.

Ukuba ukhathazekile ngoxinzelelo lwegazi, zininzi ezinye izinto ezifanelekileyo onokuzenza, njengokuzilolonga, ukuphucula ukutya kwakho okanye ukunciphisa umzimba.