La kudya kwakaderera sodium, yave mubatsiri mukuru kune vanhu vane moyo, itsvo uye chirwere cheshuga. Muchinyorwa chinotevera tichatsanangura nzira yokuzvitarisira nayo zviri nani kupfurikidza nokutevera uku kuri nyore kudya.
Parizvino, kushushikana kwezuva nezuva kunotitora nekuti pakati pemabasa akawanda uye mabasa atinoita munharaunda tinowanzo kukanganwa nezvekukosha kwekutungamira mararamiro ane hutano. Kune mitemo inokosha yekuwana hutano hwakanaka, kunyanya kana tichitambura nehutachiona, chirwere cheshuga uye chirwere chetsvo; Pakati pemitemo iyi tine: kutamba mitambo, kudya kudya kwakanaka uye zvechokwadi kutarisira uremu hwedu.
Nguva haina kukwana kuti tiite basa rinodiwa romuviri. Asi, isu tinokwanisa kutarisira chikafu chedu nekutevera chikafu zvinoenderana nezvatinoda, ndosaka tichipa yakaderera sodium yekudya, seyakanakisa sarudzo yekushandisa mararamiro matsva.
Sodium yemuviri wedu
Inofanira kutakurwa mupfungwa kuti sodium chikamu cheimwe yemaminerari akakosha mumuviri wedu. Izvi zvinozadzisa basa rekuchengetedza muviri alkaline mukuwedzera pakuita basa rakakodzera retsinga nemisungo, kudzora kukwira kweropa uye kudzora huwandu hweropa.
Sodium inowanikwa zviri nyore kuburikidza nesodium chloride inova chikamu chemunyu wetafura uye zvakare zvakajairika muzvikafu zvatinodya.
Nguva zhinji tinodarika madosi esodium yatinodya. Sezvo zvose zvakanyanyisa zvinokuvadza, pane zvinokurudzirwa zviyero zvemunyu, saka kukosha kwekutevera kudya kwakaderera kwe sodium, kana isu tichitambura kubva kune chero mamiriro ezvinhu.
Muchikamu chino, tichatsanangura zvose pamusoro pekudya kwakaderera kwesodium, iyo inokurudzirwa kune avo uye, pamusoro pezvose, nei zvakakosha kuishandisa.
Chii chinonzi low sodium diet?
Iyo yakaderera-sodium, yakaderera-sodium kana yakaderera-munyu yekudya inosanganisira kuderedza munyu mukudya kwatinodya, kubatanidza zvikafu zvakasiyana mukudya kwedu kana kuderedza kuyerwa kwemunyu kwatinowedzera kwavari.
Tichifunga kuti zvikamu zvesodium zvine mhedzisiro yakananga pamazinga emuviri wedu, kuisirwa mukati memuviri wedu kunenge kwakanangana nemazinga eBP uye kuwedzera njodzi dzekutambura kubva kumoyo neitsvo.
Nei izvi zviri kuitika? Iyo iri nyore fomula, sodium inokwezva mvura uye inogadzira kuchengetedza iyo inowedzera kuyerera kweropa uye nekudaro BP.
Pazuva nezuva, isu tinodya yakakwira dosi yesodium, kakawanda tisingatombozvizivi, ndosaka muviri wedu, nenzira ine hungwaru, nekudya zvinovaka muviri, zvicherwa, uye nezvimwe, uine kugona kurasa, kuburikidza nenhengo dzinoenderana. , zvinhu zvose zvinoita kuti zvikuvadze uye hazvidi, mupfungwa iyi, pakuunza mazinga asingaenzaniswi emunyu, ichatsvaga nzira yekubvisa izvi, asi zvakanaka, chii chinoitika patinopfuura miganhu.
Panguva ino, kuwandisa kwatave tichiratidzira muviri wedu kunotanga kuzviratidza nenzira dzakasiyana uye zvichave zvakakosha kuita shanduko huru kuitira kuchengetedza hutano hwakanaka.
Kuti udzidze nezve kutarisirwa kwechirwere cheitsvo, tinokurudzira kuverenga chinyorwa chedu chakanakisa pa sei kubvisa itsvo nemishonga yemumba, uye nokudaro kuvandudza hutano hwako.
Basa rekudya kwakaderera sodium
Iyo yakaderera-sodium yekudya ichava mhinduro huru, sezvo isiri yekutora muviri wedu kune yakanyanyisa kurega kudya chikafu, ndoda kuita kwekudya kwekudya, asi zvinopesana, inongova nyaya yekusarudza kuwana. mararamiro ane hutano achatibatsira kunzwa zviri nani.
Zvakakosha kuyeuka kuti, kana tikaratidza zvirwere zvakadai sehypertension, chirwere cheshuga kana kufutisa, kudana kunokurumidza kuita matanho anotibvumira kuvandudza mararamiro ari nani iye zvino, nenzira imwechete kana tine nhoroondo yemhuri. high blood pressure uye yatotaurwa, yambiro inoramba iripo uye inofanira kugadziriswa.
Mazinga emunyu kune vanhu vane mamiriro aya, sezviri pachena akawedzera njodzi dzekutambudzika kwematambudziko kusvika pamwero mukuru, saka zvakakosha kuziva kuti kudya kwakaderera kwesodium ndiyo danho rokutanga rekuvandudza hutano hwedu zvishoma nezvishoma.
Kudya kwakaderera kwesodium kunoratidzwa kunaani?
Kazhinji, kutambura kubva kune rumwe rudzi rwemamiriro ezvinhu kunogara kwakabatana kune imwe mamiriro, kuitira kuti, semuenzaniso, varwere vakafutisa vanowanzotambura neBP uye muzviitiko zvakawanda chirwere cheshuga, ivo vari concomitant mamiriro asi kwete hazvo zvinosungirwa.
Kana tikaonekwa kuti tine high blood pressure, zvinogona kukonzera mamwe mamiriro ezvinhu, asi munyaya ino tichataura pamusoro penzira iri nyore uye yekukurumidza yekuzvichengeta iwe nekuita shanduko mukudya kwako kuburikidza nekudya kwepasi sodium.
Low sodium kudya uye kukwira kweropa
Sezvambotaurwa pamusoro apa, iyo yakaderera sodium yekudya inomiririra zvakakura zvakanakira hutano hwedu uye kunyangwe zvirinani, inzira yekudzikisa kutambura kwezvirwere zvisingaperi uye zvinopera.
Chimwe chezvirwere zvinonyanya kubatsira kubva kune yakaderera sodium kudya ndeye Arterial Hypertension (HTN). Ichi chiitiko chinonyanya kukanganisa circulatory system.
kuyerwa kweBP
Dzvinyiriro inoyerwa muzvikamu zviviri, chimwe panguva ye<em>systole, ndiko kuti, apo mwoyo unorova (kondirakiti) uye kusunda ropa nomutsinga, dzinonzi systolic pressure. Izvi zvinomiririrwa nenhamba yekutanga uye yepamusoro-soro yemufananidzo.
Yechipiri inoitika panguva ye diastole kana kuti muchidimbu, apo mwoyo unozorora pakati pekubatana kwega kwega uye nokudaro unowedzera, uchigamuchira ropa iro rinozosundira muviri wose. Iri simba kana kumanikidzwa kunonzi diastolic pressure uye inomiririrwa nenhamba yechipiri yenhamba dzeBP, kukosha kwayo kunoonekwa seyakajairika kunowanikwa pa80.
Naizvozvo, kuyerwa kweBP kunoenderana nemasimba ese anoitwa neropa pamadziro etsinga nemoyo uye anoratidzwa nenhamba mbiri, iyo mumamiriro ezvinhu angangoita 120/80 mm Hg. Kana kuverenga kwenhamba kwakakura kudarika nhamba dzakaratidzwa, isu tiri muhupo hwekukwira kweropa.
high blood pressure
Sezvatakataura, kana kukosha kweiyo arterial kuyerwa kuri pamusoro pe120/80 mm Hg, tinenge tiri pamberi peArterial Hypertension, uye nekudaro, simba rinoitwa neropa kumadziro e arterial rinoonekwa rakakura kudarika rakajairwa. .
Chirwere ichi, kana chikaonekwa nachiremba ane unyanzvi, chinowanzoonekwa sechirwere chisingaperi, ndiko kuti, kufambira mberi zvishoma nezvishoma uye kwenguva refu uye zvinogona kukonzerwa nemamwe mamiriro ezvinhu asati avapo mumunhu, zvakadai se: zvirwere zveitsvo, preeclampsia, hyperparathyroidism. , pakati pezvimwe, uyewo nemimwe mishonga.
Kunyange zvazvo isingaurayi, inofanira kurapwa nenguva uye zvachose, sezvo inowanzoitika mumatambudziko makuru ehutano akadai sehosha yekorona, apo inowanzogara iri: mwoyo kukundikana, myocardial infarction, cerebrovascular disease, aneurysm, kusakwana kweitsvo, kufema. kusungwa, pakati pevamwe.
Low sodium kudya uye kukwira kweropa
sodium uye hutano
Zvinoenderana neongororo yakaitwa nenyanzvi dzekurapa hypertension, zvakaonekwa kuti pakati pezvikonzero zvinowedzera njodzi yekurwara nearterial hypertension uye matambudziko ayo, inowanzobatanidzwa nehuwandu hwekushandisa sodium.
Sodium chinhu chinopindira mukutonga kwekushanda kwedzimwe nhengo uye masisitimu akadai semhasuru uye tsinga. Nekudaro, iyo yakawandisa inogona kuve nemhedzisiro yakaipa kune hutano uye iyo inoratidzira senge arterial hypertension.
Muhuwandu hweMexico, zvakajairika kudya chikafu chine yakakwira sodium yemukati (inonzi Constitutional sodium), senge:
- Zvikafu zvakakangwa.
- Sausages.
- The cheeses.
- Zvokudya zvemumagaba uye zvinwiwa zvekabhoni.
- Industrial pastry.
- kusvuta zvokudya
- Condiments uye kuchengetedza.
Mukuwedzera kune izvi, iyo sodium inodhaka, iyo inowanikwa mu sodium chloride yefurafura yemunyu kana munyu wakajairika uye munyu wakakora kana munyu wegungwa uye izvo zvakakosha mukudya kwedu; asi, kunyange mune yakaderera doses kunze parameters anoonekwa seyakajairika, munyu kushandisa kunokonzera kuchengetwa kwemvura. Izvi zvinoshandura mukuwedzera kwehuwandu hweropa iro moyo unofanirwa kupomba kumuviri uye zvichikonzera kuwedzera kweropa.
Uku kuchengetwa kwemvura kunokonzerwa nekunyanya kushandiswa kwemunyu, kunobva mukusawirirana kwehomoni kubva muuropi. Yakawandisa sodium inokonzera kuburitswa kwevasopressin, antidiuretic hormone inobatsira mukuchengetedza mvura.
Chii nyanzvi dzinotaura nezvekudya kwakaderera kwesodium
Sekureva kweWorld Health Organisation, ingangoita muna 2017, 32% yevakafa vakanyoreswa pasirese vane hukama nemoyo, uko arterial hypertension inoonekwa sechimwe chezvikonzero uye zviratidzo zvezvirwere izvi.
Saizvozvo, maererano neongororo yakaitwa navo, vakagumisa kuti mabhenefiti eakaderera-sodium kudya ane akakosha maitiro akanaka muAsia uye vanhu vatema pane vachena. Mupfungwa iyi, kune vamwe vanhu vanogona kuve nekushivirira kukuru pakudyiwa kweimwe mhando yemunyu zvichienzaniswa nemamwe.
Zvisinei, pasinei nechiitiko ichi maererano nenhangemutange yemunhu, kuderedzwa kwemunyu kunwa kusvika pasi pe5 mg pazuva, zvakanyanya kunatsiridza nhamba dzearterial hypertension.
Uye handizvo zvoga. Zvikafu zvakaderera-sodium zvakare zvinovandudza kuita kwechikafu chakapfuma mufiber mukati memuviri uye nekudaro zvine chekuita nekudzivirira kuvimbiswa uye kuwedzera uremu. Ichabatsirawo muviri wako kuti urambe uine hydrated uye uvandudze mashandiro enhengo dzakawanda.
Tsvaga chiyero
Asi chenjerera, kudya kwakaderera-sodium kunofanira kutorwa zvakanyatsonaka. Sezvatakambotaura, sodium chinhu chinobatsira kudzora mashandiro edzimwe nhengo uye masisitimu, saka kusasanganisa manwiro ayo kana kudzikisira kusvika padanho rakaderera kunogonawo kuve nemhedzisiro.
Muchidzidzo chimwechete chakaitwa neWorld Health Organization, zvakaratidzwa kuti kuderera kwekushandiswa kwemunyu wakawanda, kwakaratidza kuwedzera kuduku asi kunofadza kwemazinga echolesterol uye triglycerides muropa, iyo inova imwe yezvi. zvinhu zvinopindira mukuwedzera kweropa, kunyange zvazvo njodzi dzakaderera pane kudya kwepamusoro-sodium.
Ndezvipi zvekudya zvekudya kwakaderera sodium?
Kune zvakasiyana-siyana zvekudya izvo zvoga zvinotakura yakakwira sodium mutoro, sezvakaita anchovies, chikafu chemumagaba uye sosi. Zvinokosha kuziva kuti iyo yakaderera sodium yekudya inokurudzirwa kune wese munhu zvakajairika, sezvo kuchengetedza hutano hwekudya kwakanakira munhu wese, zvisinei nekuti isu tine chirwere here kana kwete, asi kunyanya kana tichirwara neBP, chirwere cheshuga, itsvo uye / kana coronary. Chekutanga, kutevera kudya kwakaderera-sodium kunotitungamira kune:
- Idya zvokudya zvisina munyu.
- Dzivisa zvokudya zvakagayiwa.
- Chinja madyiro edu.
Mupfungwa iyi, iyo yakaderera sodium yekudya haingorevi kumira kuwedzera wakajairika munyu kuchikafu chedu. Zvinorevawo kuchinja kwemararamiro edu. Hezvinoi zvekudya zvekudya:
Huku, hove uye nyama yemombe, asi pasina kurunga
Kunyangwe zvichiratidzika kwatiri kuti kudya pasina kubata kwemunyu hakuna hunyanzvi, kwete sezvo tichigona kubata dzimwe sarudzo dzakadai semakwenzi anonhuhwirira (oregano) nezvinonhuhwira (nutmeg), izvo zvinotora pfungwa yedu yekunhuhwirira nekudaro zvinokwezva mukanwa wedu.
Muriwo
Aya ndiwo akanakisa vanobatana kune chero chikafu. Chinhu chakanakisisa pamusoro pemiriwo ndechokuti tinogona kuzvibatanidza uye kuvapfekedza nejusi remonamu nevhiniga, somuenzaniso.
Frutas
Pakati patinogona kusanganisira maapuro, mabhanana uye maranjisi, vanobatana vakanaka mu hyposodic yedu. Nekuda kwehuwandu hwavo hwe potassium, ivo vanowanzo tsiva zvakanaka kune inodiwa sodium.
Nzungu, zviyo uye nyemba
Nzungu, chero bedzi dzisina munyu, dzichatibatsira zvikuru kudzora funganyo. Kunaka kwayo kwemusikirwo kunoyevedza zvechokwadi. Saizvozvowo bhinzi, oatmeal cereals, brown rice.
Zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka zvinogona kudyiwa pakudya kwakaderera-sodium, sezvo mazinga avo esodium achionekwa ari pakati nepakati. Nekudaro, iwe unofanirwa kungwarira zvakanyanya neyakagadzirwa mukaka senge chizi uye whey.
Tinofanira kuyeuka kuti kubudirira mukushandisa kudya kwedu kwakaderera kwesodium kuchave kwakanangana nekushanduka kwemaitiro edu ekudya. Zvinofanira kurangarirwa kuti kunakirwa kwemunyu hakusati kuchitongova kana kuti kunosungirwa, sezvo iri nhau bedzi yokurovedza mukanwa wedu uye inzirai iri nyore kupfuura kuita kuti inakidzwe nokunakidzwa nokunakirwa kwomusikirwo kwezvokudya?
Nenzira imwecheteyo, ichapesvedzera hunyanzvi hwedu hwekubika izvo zvinozotibatsira kuedza uye kuedza nemhando dzakasiyana uye mabikirwo. Isu tinokwanisa kutsiva munyu wakajairika nemamwe marudzi ezvinonhuwirira zvakadai segariki yechisikigo uye mhiripiri.
Kana iwe uchida kuvandudza hutano hwako, tinokurudzira kuti uverenge chinyorwa chedu pa hypoallergenic zvokudya, kwaunozadzisa chikafu chako nesarudzo dzine hutano.