La ukutya okuphantsi kwe-sodium, uye waba ngumhlobo omkhulu kubantu abane-cardiovascular, kidney and diabetes. Kwinqaku elilandelayo siza kuchaza indlela yokuzinyamekela kakuhle ngokulandela oku kutya kulula.
Okwangoku, uxinzelelo lwemihla ngemihla luyasifunxa kuba phakathi koxanduva oluninzi kunye neendima esizifezayo eluntwini sithanda ukulibala kancinci ngokubaluleka kokuphila ngendlela enempilo. Kukho imigaqo esisiseko yokufezekisa impilo entle, ngakumbi ukuba sinengxaki yoxinzelelo lwegazi, isifo sikashukela kunye nesifo sezintso; Phakathi kwale mithetho sinayo: ukudlala imidlalo, ukutya kakuhle kwaye ngokuqinisekileyo ukunyamekela ubunzima bethu.
Ixesha alanelanga ukuba senze umthambo oyimfuneko. Kodwa, sinokukhathalela ukutya kwethu ngokulandela ukutya ngokweemfuno zethu, yiyo loo nto sibonisa ukutya okunesodium ephantsi, njengeyona ndlela ibalaseleyo yokuphumeza indlela entsha yokuphila.
Sodium emzimbeni wethu
Kufuneka kukhunjulwe engqondweni ukuba i-sodium yinxalenye yenye yezona zimbiwa ezibalulekileyo emzimbeni wethu. Oku kuzalisekisa umsebenzi wokugcina umzimba we-alkaline ngaphezu kokufaka isandla ekusebenzeni ngokufanelekileyo kweentsholongwane kunye nezihlunu, ukulawula uxinzelelo lwegazi kunye nokulawula umthamo wegazi.
Isodium ifumaneka lula ngesodium chloride eyinxalenye yetyuwa yetafile kwaye ngokwemvelo ekutyeni esikutyayo.
Kwizihlandlo ezininzi sidlula iidosi zesodium esiyidlayo. Njengoko konke ukugqithisa kuyingozi, kukho iidosi ezicetyiswayo zetyuwa, ngoko ke ukubaluleka kokulandela ukutya okuphantsi kwe-sodium, nokuba ngaba sihlupheka nakweyiphi na imeko.
Kule nqaku, siza kuchaza yonke into malunga nokutya okuphantsi kwe-sodium, ekucetyiswa kuyo kwaye, ngaphezu kwayo yonke into, kutheni kubaluleke kakhulu ukuyiphumeza.
Yintoni ukutya okuphantsi kwesodium?
I-sodium ephantsi, i-sodium ephantsi okanye i-low-salt diet iquka ukunciphisa ityuwa ekutyeni esikutyayo, ukudibanisa ukutya okuhlukeneyo kwisidlo sethu okanye ukunciphisa iidosi zetyuwa esizongeza kuzo.
Ngenxa yokuba iipesenti zesodium zinefuthe elithe ngqo kumanqanaba omzimba wethu, ukufakwa kwayo emzimbeni wethu kuya kuhambelana ngokuthe ngqo namanqanaba oxinzelelo lwegazi kwaye kuya kwandisa umngcipheko wokubandezeleka kwentliziyo kunye neemeko zezintso.
Kutheni kusenzeka oku? Yifomula elula, i-sodium itsala amanzi kwaye ivelise ukugcinwa okwandisa ukuhamba kwegazi kwaye ngenxa yoko uxinzelelo lwegazi.
Kwimihla ngemihla sidla iidosi eziphezulu zesodium, amaxesha amaninzi ngaphandle kokuqaphela ukuba kungenxa yesi sizathu ukuba umzimba wethu ngendlela ekrelekrele kakhulu xa usitya izondlo, iiminerali kunye nabanye banakho ukulahla ngokusebenzisa amalungu ahambelanayo, yonke into eyenza yonakalisa kwaye akuyimfuneko, kule ngqiqo, xa ungenisa amanqanaba etyuwa angahambelaniyo, uya kujonga indlela yokulahla ezi zinto, kodwa ke, kwenzekani xa sidlula imida.
Ngeli xesha, ukugqithisa esiye sibonisa umzimba wethu kuqala ukuzibonakalisa ngeendlela ezahlukeneyo kwaye kuya kufuneka ukuba wenze utshintsho olunzulu ukuze kugcinwe impilo enhle.
Ukuze ufunde malunga nokhathalelo lwesifo sezintso, sincoma ukufunda inqaku lethu eligqwesileyo indlela deflate izintso ngamayeza asekhaya, kwaye ngaloo ndlela uphucula impilo yakho.
Indima yokutya okuphantsi kwesodium
Ukutya okune-sodium ephantsi kuya kuba sisisombululo esihle, kuba akusiyo malunga nokuthatha umzimba wethu ngokugqithiseleyo ukuyeka ukutya, kuncinci ukuphunyezwa kokutya okuphazamisayo, kodwa ngokuchaseneyo, kuya kuba yinto yokwenza isigqibo sokufumana. isimbo sobomi obunempilo esiza kusinceda sizive ngcono.
Kubaluleke kakhulu ukukhumbula ukuba, ukuba sibonisa izifo ezifana noxinzelelo lwegazi, isifo sikashukela okanye ukukhuluphala, umnxeba ngokukhawuleza ukuphumeza amanyathelo avumela ukuba siphuhlise ubomi obungcono ngoku, ngendlela efanayo ukuba sinembali yentsapho. Uxinzelelo lwegazi oluphezulu kunye nokusele kukhankanyiwe, isilumkiso sihlala sikhona kwaye kufuneka siqwalaselwe.
Amanqanaba etyuwa kubantu abanezi meko, ngokucacileyo kwandisa umngcipheko weengxaki zokubandezeleka ukuya kwinqanaba elikhulu, ngoko kuyafaneleka ukuba uqaphele ukuba ukutya okuphantsi kwesodium linyathelo lokuqala lokuphucula impilo yethu ngokuthe ngcembe.
Kuboniswa kubani ukutya okuphantsi kwesodium?
Ngokuqhelekileyo, ukubandezeleka kolunye uhlobo lwemeko luhlala lunxulumene nenye imeko, ukuze, ngokomzekelo, izigulane ezityebileyo zihlala zihlaselwa luxinzelelo lwegazi kwaye kwiimeko ezininzi zesifo seswekile, ziimeko ezihambelanayo kodwa akunyanzelekanga ukuba zinyanzeliswe.
Ukuba sifumanisa ukuba sinoxinzelelo lwegazi oluphezulu, lunokubangela ezinye iimeko, kodwa kweli nqaku siza kuthetha ngendlela elula kwaye ekhawulezayo yokuzinyamekela nje ngokwenza utshintsho kwindlela otya ngayo ngokutya okuphantsi kwe-sodium.
Ukutya okuphantsi kwe-sodium kunye noxinzelelo lwegazi oluphezulu
Njengoko kukhankanyiwe ngasentla, ukutya okuphantsi kwesodium kubonisa inzuzo enkulu kwimpilo yethu kwaye ngcono, yindlela yokunciphisa ukubandezeleka kwezifo ezingapheliyo kunye nezifo eziphazamisayo.
Esinye sezifo ezixhamla kakhulu kwi-sodium ephantsi yokutya yi-Arterial Hypertension (HTN). Le yimeko echaphazela kakhulu inkqubo yokujikeleza kwegazi.
imilinganiselo yoxinzelelo lwegazi
Uxinzelelo lulinganiswa ngezigaba ezibini, esinye ngexesha le-systole, oko kukuthi, xa intliziyo ibetha (izivumelwano) kwaye ityhala igazi kwimithambo, ebizwa ngokuba yi-systolic pressure. Oku kumelwa ngamanani okuqala kunye nelona nani liphezulu.
Okwesibini kwenzeka ngexesha le-diastole okanye ngokufutshane, xa intliziyo iphumla phakathi kwe-contraction nganye kwaye ngoko iyanda, ifumana igazi eliya kuthi lityhale umzimba wonke. Lo mandla okanye uxinzelelo lubizwa ngokuba nguxinzelelo lwe-diastolic kwaye lumelwe ngenani lesibini lamanani oxinzelelo lwegazi, ixabiso layo libhekwa njengesiqhelo lifumaneka kwi-80.
Ngoko ke, umlinganiselo woxinzelelo lwegazi uhambelana nemikhosi yomibini eyenziwa ligazi kwiindonga zemithambo kunye nentliziyo kwaye ibonakaliswe ngamanani amabini, kwiimeko eziqhelekileyo ziya kuba yi-120/80 mm Hg. Ukuba ukufundwa kwamanani kukhulu kunamanani abonisiwe, siphambi koxinzelelo lwegazi oluphezulu.
igazi elonyukayo
Njengoko sele sikhankanyile, ukuba amaxabiso omlinganiselo we-arterial angaphezulu kwe-120/80 mm Hg, siya kuba kubukho be-Arterial Hypertension, kwaye ke, amandla aqhutywa ligazi ukuya kwiindonga ze-arterial kuthathwa njengomkhulu kunesiqhelo. .
Le meko, xa ifunyenwe ngugqirha oyingcali, ngokuqhelekileyo ithathwa njengesifo esinganyangekiyo, oko kukuthi, ukuhamba kancinci kunye nexesha elide kwaye kunokubangelwa ezinye iimeko ezikhoyo ngaphambili kumntu, njenge: izifo zezintso, i-preeclampsia, i-hyperparathyroidism. , phakathi kwezinye, nangamayeza athile.
Nangona ingabulali, kufuneka inyangwe kwangethuba nangokusisigxina, kuba idla ngokwenzeka kwiziphazamiso zempilo ezimandundu ezifana nesifo sentliziyo, apho ezona zixhaphakileyo zezi: ukungaphumeleli kwentliziyo, i-myocardial infarction, isifo se-cerebrovascular, i-aneurysm, ukusilela kwezintso, ukuphefumla. ukubanjwa, phakathi kwabanye.
Ukutya okuphantsi kwe-sodium kunye noxinzelelo lwegazi oluphezulu
sodium kunye nempilo
Ngokwezifundo eziqhutywe ziingcali kunyango lwe-hypertension, kuye kwagqitywa ukuba phakathi kwezinto eziphakamisa umngcipheko wokubandezeleka kwe-arterial hypertension kunye neengxaki zayo, ngokuqhelekileyo zihambelana namazinga aphezulu okusetyenziswa kwe-sodium.
I-sodium yinto engenelelayo ekulawuleni ukusebenza kwamanye amalungu kunye neenkqubo ezifana nezihlunu kunye nenkqubo ye-nervous. Nangona kunjalo, ukugqithisa kwayo kunokuba nemiphumo emibi kwimpilo kwaye ebonakala njenge-arterial hypertension.
Kubemi baseMexico, kuxhaphake kakhulu ukutya ukutya okunomxholo ophezulu wesodium (ebizwa ngokuba yi-sodium yomgaqo-siseko), njengale:
- Ukutya okuthosiweyo.
- Iisoseji.
- Iitshizi.
- Ukutya okusemathinini kunye neziselo zekhabhoni.
- Ipastry yeshishini.
- ukutya okutshayiweyo
- Iziqholo kunye nezigcina.
Ukongeza kwezi, i-sodium ekhobokisayo, leyo iqulethwe kwi-sodium chloride yetyuwa yetafile okanye ityuwa eqhelekileyo kunye netyuwa enqabileyo okanye ityuwa yolwandle kwaye ziyizithako eziyimfuneko ekutyeni kwethu; kodwa, nakwiidosi eziphantsi ngaphandle kweeparamitha ezithathwa njengesiqhelo, ukusetyenziswa kwetyuwa kubangela ukugcinwa kwamanzi. Oku kuguqulela ekunyukeni kwenani legazi ekufuneka lipompelwe yintliziyo emzimbeni kwaye oko konyusa uxinzelelo lwegazi.
Oku kugcinwa kolwelo olubangelwa kukusetyenziswa kakhulu kwetyuwa, lusuka kukungalingani kwehomoni ebuchotsheni. I-sodium eyongezelelweyo ibangela ukukhululwa kwe-vasopressin, i-hormone ye-antidiuretic enegalelo ekugcinweni kwamanzi.
Yintoni Iingcali zithi malunga nokutya okuphantsi kwe-sodium
Ngokutsho koMbutho wezeMpilo weHlabathi, malunga ne-2017, i-32% yokufa okubhalisiweyo kwihlabathi yayinxulumene neemeko ze-cardiovascular condition, apho i-arterial hypertension ithathwa njengenye yezizathu eziphambili kunye neempawu zezi zifo.
Ngokunjalo, ngokophononongo olwenziwa ngabo, bagqiba kwelokuba izibonelelo zokutya okunesodium ephantsi zineziphumo ezihle kakhulu kubantu baseAsia nabantsundu kunabantu abamhlophe. Ngale ndlela, kukho abantu abathile abanokunyamezela ngakumbi ukusetyenziswa kohlobo oluthile lwetyuwa xa kuthelekiswa nabanye.
Nangona kunjalo, ngaphandle kwesi siganeko ngokobuhlanga bomntu, ukuncitshiswa kokusetyenziswa kwetyuwa ukuya ngaphantsi kwe-5 mg ngosuku, ngokuphawulekayo kuphucula amanani e-arterial hypertension.
Kwaye akuphelelanga apho. Ukutya okuphantsi kwe-sodium kukwaphucula isenzo sokutya okutyebileyo kwifiber ngaphakathi komzimba kwaye ke ngoko kunempembelelo ekunqandeni ukuqunjelwa kunye nokuzuza ubunzima. Kuya kunceda umzimba wakho uhlale umanzi kwaye uphucule imisebenzi yamalungu amaninzi.
Fumana ibhalansi
Kodwa lumka, ukutya okunesodium ephantsi kufuneka kuthathwe ngononophelo. Njengoko besesitshilo ngaphambili, i-sodium yinto enceda ukulawula ukusebenza kwamalungu athile kunye neenkqubo, ngoko ke ukungabandakanyi ukusetyenziswa kwayo okanye ukuyinciphisa ukuya kumazinga aphantsi kakhulu kunokuba nemiphumo ethile.
Kuphononongo olufanayo olwenziwa yi-World Health Organisation, kwaboniswa ukuba ukuhla kokusetyenziswa kwetyuwa eqhelekileyo, kubonise ukonyuka okuncinci kodwa okuxatyisiweyo kumanqanaba e-cholesterol kunye ne-triglycerides egazini, ekwayenye yezona zinto ziyingozi. izinto ezingenelela ekunyukeni koxinzelelo lwegazi, nangona iingozi ziphantsi kunokutya okuphezulu kwe-sodium.
Kukuphi ukutya kokutya okunesodium ephantsi?
Kukho iintlobo ngeentlobo zokutya ezithi ngokwazo zithwale umthwalo ophezulu kakhulu wesodium, njengoko kunjalo ngeeanchovies, ukutya okunkonkxiweyo kunye neesosi. Kuyaphawuleka ukuba ukutya okuphantsi kwe-sodium kunconywa kuwo wonke umntu ngokubanzi, ekubeni ukugcina ukutya okunempilo kulungele wonke umntu, kungakhathaliseki ukuba sinesifo okanye singenaso, kodwa ngakumbi ukuba sinesifo soxinzelelo lwegazi, isifo sikashukela, izintso kunye / okanye i-coronary. Okokuqala, ukulandela ukutya okunesodium ephantsi kuya kusikhokelela ku:
- Yitya ukutya ngaphandle kwetyuwa.
- Kuphephe ukutya okugayiweyo.
- Guqula indlela esitya ngayo.
Ngaloo ndlela, ukutya okuphantsi kwesodium akuthethi nje ukuyeka ukongeza ityuwa eqhelekileyo ekutyeni kwethu. Kukwathetha utshintsho kwindlela esiphila ngayo. Naku ukutya okutyiwayo:
Iinkukhu, intlanzi kunye nenyama yenkomo, kodwa ngaphandle kokunambitha
Nangona kubonakala ngathi kuthi ukutya ngaphandle kokuchukunyiswa kwetyuwa akunangqondo, hayi kuba sinokuphatha ezinye iindlela ezinje ngemifuno enuka kamnandi (i-oregano) kunye neziqholo (i-nutmeg), ethi ibambe imvakalelo yethu yokuvumba kwaye ngaloo ndlela ithimbe inkalakahla yethu.
Imifuno
La ngamahlakani angcono kuyo nayiphi na ukutya. Eyona nto ilungileyo malunga nemifuno kukuba sinokudibanisa kwaye sigqoke ngejisi lemon kunye neviniga, umzekelo.
Frutas
Phakathi kwazo sinokubandakanya ii-apula, iibhanana kunye neeorenji, amahlakani abalaseleyo kwi-hyposodic yethu. Ngombulelo kumxholo wabo ophezulu we-potassium, zihlala zithatha indawo efanelekileyo yesodium efunekayo.
Amandongomane, okuziinkozo kunye neembotyi
Amandongomane, logama nje engenayo ityuwa, aya kusinceda kakhulu ukuba silawule ixhala. Incasa yayo yendalo imnandi ngokwenene. Ngokufanayo iimbotyi, i-oatmeal cereals, irayisi emdaka.
Iimveliso zederi
Iimveliso zobisi zingasetyenziselwa ukutya okuphantsi kwe-sodium, ekubeni amanqanaba abo e-sodium abhekwa njengemodareyitha. Nangona kunjalo, kufuneka ulumkele ngakumbi ubisi olulungisiweyo olufana netshizi kunye ne-whey.
Kufuneka sikhumbule ukuba impumelelo ekuphumezeni ukutya kwethu kwe-sodium ephantsi kuya kuhambelana ngokuthe ngqo notshintsho kwindlela yethu yokutya. Ifanele ithatyathelwe ingqalelo into yokuba iziqholo ezinetyuwa azibalulekanga ngokungqongqo okanye zisisinyanzelo, ekubeni kungumbandela nje wokuqhela inkalakahla yethu yaye yiyiphi indlela elula kunokuyenza sinandiphe yaye sinandiphe incasa yendalo yokutya?
Kwangokunjalo, iyakuphembelela ubuchule bethu bokupheka obuya kusinceda ukuba sizame kwaye silinga ngeencasa ezahlukeneyo kunye neeresiphi. Singathatha indawo yetyuwa eqhelekileyo kunye nezinye iintlobo zokuphucula incasa ezifana negalikhi yendalo kunye nepepile.
Ukuba ufuna ukuphucula impilo yakho, sincoma ukuba ufunde inqaku lethu kwi ukutya kwe-hypoallergenic, apho uya kuncedisa ukutya kwakho ngeendlela ezinempilo kakhulu.