Mubvunzo: Ndakataurirwa kuti ndicheke munyu uye sodium nekuda kwezvikonzero zveutano. Zviri nyore kuti ndirege kuwedzera munyu kune zvokudya zvangu, asi sodium yose yakawedzerwa kupi? Unga ndibatsira here? Chii chandingashandisa pane kugara munyu nguva dzose?
Mhinduro: Kune vanhu vazhinji, kudya zvinodhaka zvakanyanya kunogona kuita kuti kuwedzerwa kwehuwandu hweropa, iyo inokonzerwa nehutachiona hwehutano hwepfungwa dzakadai semwoyo uye chirwere, uye zvinogona kutungamirira kumvura yekuchengetedza uye kuputika.
Kana iwe uine hanya kune sodium, kuderedza kuwanda kwemunyu uye zvishandiso zvine sodium zvinogona kubatsira kuchengetedza ropa rako kuhutano hwakanaka.
Rimwe teaspoon yemunyu ine mamiriyoni 2,300 sodium. Chikamu chimwe chete chetatu cheshupu ine mamirigiramu 580, uye dash yemunyu ine mamiriyoni anenge 150.
Kunyange zvazvo munyu ndiyo inonyanya kukosha, zvokudya zvakawanda zvinoshandiswa zvakakwirira mu sodium, zvakare. Zvokudya zvekakani, zvokudya zvakasvibira, kupora nyama, nezvimwe zvakawanda zvekudya zvinoshandiswa zvinokonzerwa nehuwandu hwe sodium, zvose kubva munyu unoshandiswa kunongedza kudya uye chero zvinowedzera zvezvokudya uye kuchengetedza zvine sodium nenzira dzakasiyana-siyana.
Saka kuti urambe uchidya, iwe unoda kuita zvinopfuura kungosiya munyu wako. Tsvaga Mazwi Ezvokudya zveNutrition kuti uone kuti sodium yakawanda sei muzvokudya zvaunotenga. Dzivisa zvigadzirwa zvinodarika makirogiramu 140 sodium pakushanda. Iwe unogonawo kushambidza mishonga yako yakakangwa kuti ubvise zvimwe zve sodium.
Iko Muviri Wakawanda Zvakanyanya Zvakadini?
Maererano neDetary Guidelines yeAmerica, 2015-2020, mapoka aya evanhu anofanira kunge ari kukanganisa kudya kwavo kwemadiamu pasi pemamiriyoni 1,500 pazuva:
- African Americans
- Diabetics
- Vanhu vane high blood pressure
- Vanhu vane chirwere chetsvo
- Munhu wose anopfuura makore makumi mashanu
Ndiyo boka guru revanhu.
Chero ani zvake asina kuiswa muboka iroro anofanira kugara pasi pemamiriyoni 2,300 pazuva, izvo hazvisi nyore kana iwe ukadya kudya kupi zvako kwakagadzirirwa zvachose, kunyange kune zvimwe zvakakunakira iwe. Iwe uchawana sodium mune huwandu hukuru kana margarine, mukaka, chingwa uye zvimwe zvokudya zvekudya. Tarisa paNutrition Facts label yehuwandu hwe sodium paushumiri.
Tsvaga izvozvi zvishandiso pane zvinyorwa zvezvokudya zvose zvakagadzirwa uye zvakapetwa zvaunotenga:
- Monosodium glutamate
- Soda yekubikisa
- Baking powder
- Disodium phosphate
- Sodium alginate
- Sodium nitrate kana nitrite
Mumuviri wako unoda sodium kuitira kuti usadi kubvisa zvose sodium kubva mukudya kwako (izvo zvingava zvisingabviri, chero zvakadaro), asi apa pane dzimwe nzira dzokuderedza shure:
- Verenga mabhii ezvokudya uye sarudza zvokudya zvakaderera mu sodium.
- Sarudza mishonga yakachena kana yechando panzvimbo pokugadzirira.
- Dzivisa kudya kwemasikati uye kupora nyama.
- Gara kure nezvokudya zvakaoma zvechando sezvinoita kudya kwechando, pizza, uye zvokudya zvekudya.
- Tenga mtambo usingagadziki uye unodya.
- Bvisai munyu kubva mumapapiro enyu.
- Edzai munyu munharaunda yakagadzirwa ne potassium.
- Kupisa nguva kunogona kushanda zvakanaka, asi verenga zvishandiso zvinyorwa uye Nutrition Facts mavara nokuti dzinowanzova munyu kana sodium.
Unogona Here Kuzaya Sodium Kure?
Kubika miriwo yemakakimini nemafuta nemvura zvinogona kubvisa zvimwe zve sodium.
Zvakaoma kuziva zvakawandisa zvakadini, asi kana ukashamba zvinhu zvako zvekakini kweminiti kana zvakadaro, unogona kuderedza zvinyorwa zve sodium 10 kusvika ku30 muzana. Asi, zvakakosha kuziva kuti zvidzidzo uye zvitubu zvinoita sezvo zvakasiyana pane zvisingakwanisi kushambidzwa, saka kana iwe uchida kutarisa girasi yako yezuva nezuva, zvichida uri nani pakutenga zvinhu zvakaderera zvekasidi. Verengai Mazwi Ezvokudya Zvokudya Pamusoro pemakona nokuti vachakuudza kuti sodium iri mune imwe neimwe inoshumira (uye tarisai nhamba yevashumiri pamapaki ose).
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Nutrient Data Laboratory, Beltsville Manyoyo Manyo Research Research, Beltsville, MD. " Migumisiro Yokudhonza uye Kuchengetedza Muviri Wemvura uye Mvura Yakagadzikana yeMakwenzi Akakodzwa ."
> United States Dhipatimendi Rezvekurima uye United Stated Dhipatimendi Rezve Utano uye Human Services. "Dietary Guidelines for Americans, 2015-2020."
Vermeulen RT, Sedor FA, Kimm SY. "Migumisiro yekuchenesa mvura pamusoro peyerodium yezvokudya zvakasarudzwa." J Ndokudya Assoc. 1983 Apr; 82 (4): 394-6.