Vanhu vazhinji vanodya kaviri mari yakakurudzirwa zuva rimwe nerimwe
Sodium inhengo inokosha yezvokudya zvine utano, kunyange zvazvo vanhu vakawanda vanodya zvakawanda kupfuura mari yakarongedzwa zuva rimwe nerimwe. Kunyange zvazvo munyu ndicho chikonzero chikuru che sodium, zvokudya zvakawanda zvinoshandiswa zvinowedzera sodium, zvichida sekuchengetedza kana kuvhenekera kukurudzira. Kuti udzikise kudya kwako kwe-sodium, zvakakosha kuziva zvaunotarisa mune zvekudya iwe unodya.
Batsirwa
Sodium ndiyo yakakura mineral inowanikwa mumvura inopoteredza masero mumuviri wako.
Sodium uye potassium zvinoshanda pamwe chete kuronga kushanda kweropa uye mvura yehuwandu. Sodium inobatsirawo kuchengetedza pH kuenzanisa uye misumbu yako uye nhere system inodawo sodium kuti iite zvakanaka.
Zuva Nezuva Kuwana Kwakakwana
Sangano reNational Academy of Sciences 'Institute of Medicine (IOM) rinogadzira kudya kwakakurudzirwa kunobatanidzwa kwezvose zvinokonzera, kusanganisira sodium. Kudya kwakakwana kwezuva (DAI) ye sodium inobva pane mari inodiwa nemunhu akawandisa ane utano hwakanaka. Kune kusiyana kwezera, asi kwete nekuita zvepabonde.
| Age | Zuva Nezuva Kuwana Kwakakwana |
|---|---|
| 1 kusvika kumakore matatu | 1 000 milligrams |
| 4 kusvika kumakore 8 | 1,200 milligrams |
| Makore 9 kusvika ku50 | 1,500 milligrams |
| 51 kusvika kune makore makumi manomwe | 1,300 milligrams |
| 71+ makore | 1,200 milligrams |
Sources
Iyo yakanyanya kuoneka inobva sodium ndiyo munyu, iyo inenge hafu sodium nehafu yekloride . Kubvira pakubika kusvika kune munyu uri patafura, inowanzotaurirwa zvakananga kune zvekudya kuti iwedzere kunaka. Kosher uye sea salts hazvisi hutano hwakanaka kudarika tafura yegafura yemunyu, zvimwe.
IAmerican Heart Association inoti imwe neimwe yemarata inenge inenge 40 muzana yegaundi yehutemi.
Zvisinei, chikafu hachifaniri kutora muto kuti chive yakakwirira mu sodium. Sodium inowanzowanikwa mune zviduku zvishoma muzvokudya zvakawanda. Zvigadzirwa zvekudya, mabheet, uye celery zvose zvinokonzerwa neyerodium. Zvokudya zvinongororwa zvinowanzove nemuwandu mukuru we sodium nenzira yezvidziviriro zvekugadzira uye flavour enhancers.
Zvokudya zvekudya zvinowanzove zvakakwirira mu sodium.
Maererano neCenters for Disease Control and Prevention (CDC), nzvimbo dzakakwirira dze sodium muAmerica kudya ndezvekuti:
- Bread and rolls
- Pizza
- Sandwiches
- Cold inoderedza uye inopora nyama
- Soups
- Burritos uye tacos
- Savory inodya (chips, popcorn, pretzels, crackers)
- Chicken
- Cheese
- Mazai uye omelets
Sodium Deficiency
Sosiyumu inoshaya ndeyekuti hapana chikonzero nokuti chiyero chekudya chinowanikwa nepamusoro peviri zvakakurudzirwa mazinga. IOM inoratidzira kuwana anenge mamitagiramu 1,500 pazuva, inenge inenge 1/4 teaspoon. Iwe unogona kuwana nyore nyore nemamiriyoni 500 pazuva (1/10 teaspoon). Zvokudya zvekuMadokero zvinosvika 3 000 kusvika 5 000 milligrams. Kunyange zvazvo izvo zvingave zvisingasviki 1 teaspoon, ichiri chizhinji che sodium inopedza zuva rimwe nerimwe.
Kana kushayikwa kweyerodium kuchiitika, kazhinji kunokonzerwa nekuputika kukuru kunosanganiswa nemvura yakawanda inodya munguva shoma. Hazviitike nekungodzivisa kudya ne sodium. Ichi chiitiko, chinonzi hyponatremia, chinopisa upenyu uye chinoda kutarisirwa kuchipatara nguva pfupi.
Too Much Sodium
IOM inoratidzira kudya kwezuva nezuva kusingasviki 2,400 milligrams pazuva, asi zvakanakisisa kuronga makiromita anenge 1 500 zuva rega rega. Zvinyorwa zveNutrition zvinoratidza pazvokudya zvakapetwa zvinofanira kutaurira kuti sodium yakawanda sei mune imwe neimwe inoshumira.
Muzvinyorwa zvinongororwa, unogonawo kutarisa mazwi ane imwe nzvimbo ye "munyu," "sodium," kana kuti "brine."
Zvokudya zvakanyanya kwazvo mu sodium zvinokuisa pangozi yepamusoro yehutano hweropa uye yehutano hwehutano. Zvinogona kuita kuti muviri uchengetedze mvura yakawanda uye inogona kuwedzera calcium kurasikirwa kubva pamapfupa ako.
Kugadzirisa sodium
Nzira yakanakisisa yekuderedza kudya kwako sodium ndeyekudya zvokudya zvekudya zvitsva uye zvishomanana zvekudya zvakagadzirwa. Kunyange zvinhu zvinoita sezvisingabatsiri zvakadai saradi yakagadzirwa uye madididi anogona kunge akakwirira mu sodium.
Mukuwedzera, iwe unogona kushandisa munyu munharaunda iyo inogadzirwa ne potassium panzvimbo ye sodium. Nyora zvokudya zvako nemiriwo nemiti inonhuwira, asi tarisa uchinge uchinge uchinge uine huni uye sodium.
Izvo zvakare pfungwa yakanaka yekubvisa munyu waunyu kubva patafura yako yekudya.
Tenga zvekudya izvo zvakaderera mu sodium, asi cherechedza zvinyorwa zvinonzi. Zvimwe zvezvi zvinogona kutsausa:
- Sodium-Free: Pasi pemamirigiramu mashanu e-sodium pakushanda uye haina sodium chloride
- Low Low Sodium: 35 milligrams ye sodium kana zvishoma pakushumira
- Low Sodium: 140 milligrams ye sodium kana zvishoma pamushumiri
- Yakaderedzwa (kana Ishoma) Sodium: Inenge 25 muzana inodarika sodium pakushanda kupfuura inowanzo sodium level
- Chiedza muSodium: Izvo zvinowanzoita sodium inoderedzwa neashoma makumi mashanu muzana pakushanda
Mhedziso mbiri yekupedzisira inogona kuva yakaoma nokuti inowanzoshandiswa kune zvokudya izvo zvatove zvakakwirira mu sodium. Semuenzaniso, punikioni ye soy soy sauce yakagara ine mamitagiramu mazana matanhatu e sodium uye "sodium yakaderera" soy inogona kuva nemakiromita mazana mana eyerodium. Icho chinenge chikamu chimwe chetatu chekurudziro yezuva nezuva, saka hachisi chaiyo ye-low-sodium.
Shoko Rinobva
Sezvo zvikafu zvakawanda zvakakwirira zvakanyanya mu sodium, zvakakosha kubhadhara kuti inguva yakawandisa yemuori uye yezvokudya yakaitwa ne sodium iri mune zvokudya zvaunodya. Izvo zvakare pfungwa yakanaka yekutaura nachiremba wako kana uine zvinetso pamusoro pekudya kwe sodium uye utano hwako.
> Sources:
> American Heart Association. Sources yeSodium.
> Centres for Disease Control and Prevention. Top 10 Zvinyorwa zveSodium. 2017.
> Institute of Medicine. Dietary Reference Intakes Tables nekushanda. National Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division. 2015.
> United States Dhipatimendi Rezvekurima. Dietary Guidelines for Americans 2015-2020. United States Dhipatimendi Rezve Utano uye Human Services. 2015.