Munyu paKudya Kwakaderera-Carb
Kana iwe wakatarisa-svetuka zvikuru uchiedza kuongorora pamusoro pekunakidza munyu wakanakisisa, iwe unogona kunge wakapinda mune imwe nharo. Kazhinji, takawana mharidzo yemakore makumi matatu nemakumi matatu apfuura iyo kana yasvika kumunyu, "zvishoma zviri nani." Asi iye zvino iyo dzidziso iri kupikiswa. Ngatitarisei mhirizhonga uye taurawo mubvunzo wakasiyana wekuti kudya kudya kwakaderera-carb kunogona kukanganisa sei munyu watinoda.
Inguva Yakadini Yakakurudzirwa?
Kubva munaJuly 2015, (pamberi peMitungamiri ya2015 isati yabudiswa) Dietary Guidelines kune veAmerica vakati "vanhu vakawanda" vanofanira kuvhara kudya kwavo sodimu kusvika 2300 mg (pamusoro pe teaspoon yemunyu). Zvisinei, inenge hafu yevanhu haisi pachena mu "huwandu hwevanhu," sevanhu vanopfuura makumi mashanu, veAfrica -America uye vamwe vari mumapoka ari pangozi yepamusoro yehutano hweropa vakanzi varege kudya 1500 mg. IAmerican Heart Association yakaratidza kuti munhu wose anofanira kugara pa 1500 mg. (Nenzira, hapana munhu anoita izvi.Zvino, zvakaoma chaizvo kuita! Saka tinogona kukurukura kana chiri pfungwa yakanaka yekurumbidza chimwe chinhu chinongova chidiki chevanhu vashoma pasi pose vanogona kuwana. Asi panzvimbo iyo, ngatishandure kune sayenzi.)
Batsirwa
Chikonzero icho chinokurudzirwa kuti chigadzire kudya munyu ndechekuti pane sangano pakati pekudya yakawanda yemunyu uye kuwedzerwa kweropa.
Kunyange zvakadaro, pane mavhareji maviri:
1) Kunyanya kubva kunzvimbo yakanyanyisa-munyu kunowedzera kunwa-munyu kunowedzera kuderedzwa kweropa, nokuti vanhu vazhinji vanobva mukudya kwakaderera kusvika pakudyiwa kwepasi kunobatsira zvikuru. Mushure mekutarisa munyaya yacho, muna 2013, Institute of Medicine yakashuma kuti hapana humwe uchapupu hwokuti kuderedza sodium inowanikwa pasi pe 2300 mg inopa rubatsiro.
Dzimwe huongorori huchangobva kuitika dzakaratidza kuwirirana kwepakati pehuwandu hwevanhu pakati pehutano hweropa uye kuwedzerwa kwemanyu, kunyange zvazvo kune vanhu chaivo vanobatsirwa, izvo zvinotiendesa ku:
2) Vanhu vanobatsirwa zvikuru nekuderedza munyu ndizvo zvinonzi "salt sensitive," iyo inofungidzirwa kuti inenge 10-20 muzana yevanhu vakawanda. Vanhu vakwegura, veAfrica-America, uye vanhu vane ropa rakanyanya rekuwedzera ndivo vanogona kuva munyu.
Kana iwe uri munyu wakajeka, zvichida zvakanaka kuti uzvizive, kunyange zvazvo nzira chaiyo yechokwadi yekuziva ndeyekumirira kusvikira wava nehuwandu hwemhepo uye woona kana kuderedza munyu kunobatsira. Asi pane humwe uchapupu hwokuti vanhu vane munyanzvi munyu ndivo vari pangozi yakawanda yehosha yemoyo kunyange kana ropa ravo rinoramba richichengetedzwa. Imwe pfungwa ndeyokuti chero chii chinokonzera kushushikana kweunyu kungave kuchikonzera kuvhiringidza uye zvichida zvimwe zvakashata. Tine zvakawanda zvokudzidza nezvazvo.
Muchidimbu Munyu Inowanikwa
Pane mhirizhonga yakawanda pane ino! Dzimwe nyanzvi dzinotaura kuti mavhareji evanhu vakawanda vanowanzodya (inenge 3500 mg, kana 3.5 gramu) inowedzera, asi vamwe vanoti iyi ndiyo iyo tsanangudzo yekuenzanisa. Ndakaona nyanzvi dzinoti kusvika kusvika ku5 kana 6 magamu e-sodium pazuva ndezvokudya zvine mwero, kunyange zvazvo zvose zvinowedzera izvo pamusoro apa zvakanyanya.
Uri Kudya Mvura Yakanyanya Here?
Kana iwe ukabika kubva pakutanga uye kakawanda uchidya kumba, iwe unogona kunge uchinge uchidya muto wakaenzana kana wakaderera wemunyu nechinangwa chero chipi zvacho. Asi kana iwe uchidya zvakawanda uye / kana kudya zvakagadzirwa uye zvakakanyiwa zvokudya, magiramu anogona kuwedzera zvakasimba! Maererano neCenters for Disease Control and Prevention, munhu anowanikwa muUnited States anowana anenge matatu kubva kune imwe yevhisi yavo kubva kumaresitorendi, prepackaged, nekugadzirwa kwezvokudya , asi 5 muzana chete inowanikwa panguva yekubika kumba uye 6 muzana kubva munyura patafura.
Kudya Zvokudya Muenzaniso: Wendy's Quarter Pound Cheeseburger: 1220 mg ye sodium (290 yeiyo iri munyama yemhuka, 330 mu bun, 390 mune cheese, uye yose iri mumiti).
Handisi kutora Wendy's, BTW - inenge mitsara yose yekudyara ine nhamba yakaita seyi.
Njodzi Kubva KwaTo Little Salt
Iyi inzvimbo isina kumbove nekutsvakurudza kwakawanda, asi imwe yebasa rekutanga rinoreva. Zvimwe zvidzidzo zvekucherechedza (vazhinji vavo vanozvidavirira) zvakaratidza kuwedzera "kufa kwepfungwa" kana kuti "zvose-zvinokonzera kufa" kune vanhu vanodya zvokudya zvakaderera-munyu, asi zvakaoma kutaura kuti kuwirirana kwakaoma kunogona kuva chikamu chei. Somuenzaniso, vanhu vanorwara vanogona kudya zvokudya zvishomanana, izvo zvinongoreva kuti vanodya munyu hushoma.
Kuti agadzirise izvi, vamwe vatsvakurudzi veAustralia vakatora boka revanhu vane chirwere cheshuga chechipiri chiroro chechirwere cheshuga chakanga charairwa kuchengetedza munyu kuisa pasi (vazhinji vaiva nehuwandu hwemhepo). Vakateverwa kwemakore gumi. Iwe unogona kutaurira kuti munyu wakawanda sei munhu ari kudya nekuunganidza muto wavo kwemaawa makumi maviri nemana, uye vanhu ava vakaongororwa nenzira iyi kakawanda pamusoro pemakore gumi. Migumisiro: Kuderera kwekunwa kwevatori vechikamu, kunowedzera mungozi yekufa! Izvo zvose zvepfungwa zvekufa uye zvose-zvinokonzera kufa zvakange zvakakwirira kune vanhu vaidya zvishoma zvishoma munyu.
Sei zvichigona kuva nengozi kudya munyu hushoma? Zvakanaka, ropa nemamwe akawanda emadziviriro emumuviri (lymph, sweat, uye fluid zvakapoteredza nhengo dzedu) zvakanyatsonaka, zvine zvikonzero zvakanaka. Miti yedu inoshandisa sodium (uye chloride, imwe chikamu chemunyu) mujenya uye nenzira dzakawanda, uye zviri nyore kufunga kuti zvinhu zvinogona kuoma kana tisingakwanisi. Chimwe chezviitiko zvinonakidza ndezvekuti kudya kwakaderera-munyu kunogona kuwedzera insulini kukwira mumisungo yevamwe vanhu. Vatsvakurudzi vekutsvaga chirwere cheshuga vanotaura kuti kupindira mune nzira dzemagetsi uye neurohormonal dzinogona kuguma nekudya kwakaderera-munyu, zvichida mune vamwe vanhu, asi vanobvuma kuti tinoziva zvishomanana pane iyi.
Muchengeterwa Munyu uye Kudya-Carb
Ko kudya chikafu chinokonzerwa necarb kunokanganisa kuda kwedu munyu here? Dzimwe nyanzvi dzinofunga saizvozvo (zvakare, zvichida mune vamwe vanhu). Kunyanya mumavhiki maviri okutanga ezvokudya zvakaderera zvikuru ( ketogenic ) kudya, muviri unobvumidza kuenda kune mvura yakawanda, uye mamwe electrolytes akadai sodium uye potassium pamwe chete nawo. Vamwe vanachiremba vane ruzivo rwekushanda nevanotapisa-carb muvarwere vavo chaizvoizvo vanokurudzira varwere vavo kuti vadye mimwe yakawanda munguva ino kubatsira kubatsira "Atkins chirwere" -kunzwa kurwara muvhiki yekutanga kana zvakadaro. Vanowanzokurudzira kunwa makapu maviri ehuroni kana muto zuva rega rega munguva ino.
Dzimwe nyanzvi, kunyanya Drs. Stefani Phinney naJeff Volek, vanonzwa kuti vanhu varikudya kwenguva refu ye ketogenic vangada munyu wakawanda nguva dzose, kunyanya kana vari vatambi kana kuti vanoita basa. Vanotaura huchapupu hwokuti vanhu pazvokudya zve ketogenic zvinowanzoita kuti vasanyanya kuwedzera sodium. Mune Unyanzvi uye Sayenzi yeChove Carhydrate Mupenyu , vanopa zano rokuti vanhu vakadaro vanowedzera 2-3 gramu ye sodium kuzvokudya zuva rega rega, kunyanya kana vari kunzwa vane mvere kana kuti vasina kunyanya kushandisa. (Ini pachedu handina kumbonzwa kuti ndaidiwa munyu wakawanda, asi ini handisi mutoro unorema.)
Chii Chatinofanira Kuita?
Sezvo isu vedu vanobatsirwa kubva kuzvidyo zvakaderera-carb vanoziva zvakanaka, mazano kubva kuhurumende kana masangano makuru ezvehutano haasi nguva dzose zvakanakisisa kune munhu oga! Zviri kwauri kuti uwane kuti chii chinoshanda kwauri. Iva nechokwadi chekuti ropa rako rinotaridzirwa. Gara kure nezvinhu zvinogadzirwa. Kana ropa rako richikwirira, iva nechokwadi kuti uri kutevera kudya kwakanaka-kwecarb, iyo yakaratidzwa kubatsira kubatsira kuisa ropa mukati mevanhu vakawanda. Kana izvozvo zvisingaiti basa, edza kuderedza munyu.
Sources:
Nzvimbo dzeDaase Control uye Kudzivirira. Tsvaga Chokwadi: Zvitubu zveSodium Muzvokudya Zvako, Yakabudiswa paIndaneti June 2012
Nzvimbo dzeDaase Control uye Kudzivirira. Zvokudya Zvinyorwa Zvichishandisa Inonyanya Kushandisa Consumer - United States, 2007-2008 . > Kuipa > uye Kufa kwevhiki Week > Gwaro >. Feb 10, 2012 61 (05); 92-98
Ekinci, Elif, uye. al. "Kudya Muchere Munyu uye Kufa Muvarwere Nechirwere Chechipiri Cheshuga". Chirwere cheshuga. March 2011 vol. 34 no. 3 703-709
O'Riordan, Michael. "Iwe Unofanirwa Kuenda Sei?" Unyanzvi Dzebvumirano Ivekupedzisira Salvo muHondo yeSodium ". (kubhadhara kunoda) Medscape Web Site May 16, 2013
Mente, Andrew et. al. Sangano reUriinary Sodium nePotassium Excretion neropa. New England Journal of Medicine. August 14, 2014. 371: 601-611.