Vanhu vanowanzova nehanya nekutora sodium yakawanda kubva kune zvokudya zvavanodya, asi dzimwe nguva vaverengi vanoda kuziva kana zvichiita ivo vari kuwana sodium yakawanda.
Chero bedzi iwe unodya kudya kwakakwana zuva rega rega, hazviiti kuti iwe uchange usina kukwana mune sodium, kunyange iwe usingadziviriri zvokudya zvakagadzirwa zvakanyanya uye munyu (kusanganisira gungwa remunyu ). Zvishoma zvidheyamu zvinowanzoitika mumasango, nyama, gungwa, mukaka, jisi, uye chingwa.
Sodium Deficiency
Iwe unorasikirwa ne sodium zuva rega rega kana iwe uchikuya, asi kudya kwako kunopa sodiyamu yakakwana kuti uwane nzvimbo yakarasika. Zvinokwanisika kuti uve usina kukwana mu sodium kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wanyanyisa, iwe paunenge wanyanyisa-kuzviedza iwe zuva rekuchera Iwe unogona kudzivirira kurasikirwa kwekodhiyo nekunwa zvinwiwa zvemitambo zvine electrolytes.
Kunyange zvazvo kushayikwa kwezvokudya kusingaiti, iwe unogona kutenderera huwandu hweropa rako sodium kusvika kumazinga akaipisisa kana iwe ukanwa mvura yakawandisa zvakakurumidza, zvichiguma nemamiriro ezvinhu anonzi hyponatremia . Izvi zvinokonzera pasi zvakashata zvinokonzera misi miviri, kushushikana, kurutsira, dutu, uye chirwere chisina kutarisirwa, kunogona kuita kuti kutyisidzike uye koma.
Maererano neMerick Manual, zvinotora mabhiriyoni matanhatu emvura zuva rega rega kuitira hutano huri muduku. Kana uine mwoyo, chiropa, kana zvinetso zvepoyo, unogona kunge uri pangozi yakawanda ye hyponatremia uye unofanira kutaura nachiremba wako pamusoro pemvura zhinji inonwa zuva nezuva.
Ndine Simba Rakadii Randinoda?
Maererano neUnited States Institute of Medicine, unoda madhora anenge 1 500 pazuva kuti utsive zvaunowanzorasika. Iwe unogona kuwana zvakanyanya izvozvi nokudya kudya kwakanaka.
Mukombe wemukaka unenge mamiriyoni 140 emukondi, maoundi mana emombe inove nemamiriyoni 60, uye tsinde huru yewaini inenge ine makirogiramu anenge 50.
Izvi zvose zvinonzi zvakaderera mu sodium nokuti dziri pasi kana pasi pemamiriyoni 140 pamushumiri, asi unogona kuona kuti vangaramba vachiwedzera sei masikati.
Zvokudya zvakagadzirwa zvakakwirira mu sodium . Zvakajairika kuti vanhu vadye zvinopfuura 3 000 milligrams zuva nezuva. Kana iwe usina kuwedzerwa kweropa (kana kuti uri pangozi yakakura yekutengesa ropa rakanyanya), unogona kuva kusvika kusvika ma400 milligrams pazuva. IOM inogadzira mamiriyoni 1,500 sechinangwa cheumwe munhu ane kuwedzera kweropa kana kuti anopfuura makore makumi mashanu pamwe chete nevaAfrica-America vezera rose.
Nei Sodium Inokosha?
Pane zvakawanda zvakanyorwa pamusoro pekucheka sodium kuitira kuti zvingava zvakaoma kuyeuka kuti chibereko chinokosha. Sodium is electrolyte, iyo inoreva kuti inobatsira kuchengetedza huwandu hwako hwemvura hunoenzanisa nekushanda nemvura, potassium, uye chloride . Iwewo unoda sodium yehutano hwakanaka uye musumbu basa.
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Institute of Medicine of the National Academies. "Dietary Reference Intakes: Mvura, Potassium, Sodium, Chloride, uye Sulfate."
Lab Test Tests Online. "Sodium".
The Merck Manual. "Kuderedza mvura."
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Zvekurima National National Nutrient Database ye Standard Standard Release 28. "Kutsvaga kwekudya."