La ukudla okuphansi kwe-sodium, isiphenduke umngane omkhulu wabantu abanezimo zenhliziyo, izinso nesifo sikashukela. Esihlokweni esilandelayo sizochaza ukuthi ungazinakekela kanjani kangcono ngokulandela lokhu kudla okulula.
Njengamanje, ukucindezeleka kwansuku zonke kusicindezela ngokungagwemeki njengoba phakathi kwezibopho nezindima eziningi esizifezayo emphakathini sithanda ukukhohlwa kancane ngokubaluleka kokuphila ngendlela enempilo. Kunemithetho eyisisekelo yokuzuza impilo enhle, ikakhulukazi uma sihlushwa umfutho wegazi ophakeme, isifo sikashukela kanye nesifo sezinso; Phakathi kwale mithetho esinayo: ukudlala imidlalo, ukudla ukudla okuhle kanye nokunakekela isisindo sethu.
Isikhathi asanele ukuba senze umsebenzi odingekayo womzimba. Kodwa, singakwazi ukunakekela ukudla kwethu ngokulandela ukudla ngokwezidingo zethu, yingakho sethula ukudla okune-sodium ephansi, njengendlela enhle kakhulu yokusebenzisa indlela entsha yokuphila.
I-sodium emzimbeni wethu
Kufanele kukhunjulwe ukuthi i-sodium iyingxenye yamaminerali abaluleke kakhulu emzimbeni wethu. Lokhu kugcwalisa umsebenzi wokugcina umzimba u-alkaline ngaphezu kokufaka isandla ekusebenzeni kahle kwemizwa nemisipha, ukulawula umfutho wegazi nokulawula umthamo wegazi.
I-sodium itholakala kalula nge-sodium chloride eyingxenye kasawoti wetafula futhi futhi ngokwemvelo ekudleni esikudlayo.
Ezikhathini eziningi sidlula imithamo yesodium esiyidlayo. Njengoba konke okweqile kuyingozi, kunezilinganiso ezinconyiwe zikasawoti, ngakho-ke ukubaluleka kokulandela ukudla okuphansi kwe-sodium, kungakhathaliseki ukuthi sihlupheka noma cha noma yisiphi isimo.
Kulesi sihloko, sizochaza konke mayelana nokudla okuphansi kwe-sodium, okunconyiwe kubo futhi, ngaphezu kwakho konke, kungani kubaluleke kakhulu ukukusebenzisa.
Kuyini ukudla okuphansi kwe-sodium?
I-low-sodium, low-sodium noma i-low-salt diet ihlanganisa ukunciphisa usawoti ekudleni esikudlayo, ukufaka ukudla okuhlukene ekudleni kwethu noma ukunciphisa umthamo kasawoti esiwufaka kukho.
Njengoba kunikezwe ukuthi amaphesenti e-sodium anomthelela oqondile emazingeni omzimba wethu, ukufakwa kwawo emzimbeni wethu kuzolingana ngokuqondile namazinga ethu omfutho wegazi futhi kuzokwandisa nezingozi zokuhlupheka ngenxa yezimo zenhliziyo nezinso.
Kungani lokhu kwenzeka? Kuyifomula elula, i-sodium iheha amanzi futhi idale ukugcinwa okwandisa ukugeleza kwegazi futhi ngenxa yalokho nomfutho wegazi.
Nsuku zonke, sidla imithamo ephezulu ye-sodium, izikhathi eziningi ngaphandle kokuqaphela, yingakho umzimba wethu, ngendlela ehlakaniphe kakhulu, ngokudla izakhamzimba, amaminerali, nokunye, unamandla okulahla, ngokusebenzisa izitho ezihambisanayo. , yonke into eyenza umonakalo futhi ayidingi, ngalo mqondo, lapho wethula amazinga kasawoti angaguquki, izobheka indlela yokuqeda lezi, kodwa kahle, kwenzekani lapho sidlula imingcele.
Ngalesi sikhathi, ukweqisa ebesikudalula umzimba wethu kuqala ukuzibonakalisa ngezindlela ezahlukene futhi kuyodingeka ukwenza izinguquko ezinkulu ukuze kugcinwe impilo enhle.
Ukuze ufunde ngokunakekelwa kwesifo sezinso, sincoma ukuthi ufunde isihloko sethu esihle kakhulu indlela deflate izinso ngamakhambi asekhaya, futhi ngaleyo ndlela uthuthukise impilo yakho.
Indima yokudla okuphansi kwe-sodium
Ukudla okune-sodium ephansi kuzoba yisixazululo esihle, ngoba akukhona mayelana nokuthatha umzimba wethu ngokwedlulele ukuyeka ukudla, kuncane kakhulu ukuqaliswa kokudla okucindezelayo, kodwa ngokuphambene nalokho, kuzoba yindaba yokuthatha isinqumo sokuthola. indlela yokuphila enempilo ezosisiza sizizwe singcono.
Kubaluleke kakhulu ukukhumbula ukuthi, uma sethula izifo ezinjengomfutho wegazi ophakeme, isifo sikashukela noma ukukhuluphala ngokweqile, ucingo luyashesha ukusebenzisa izinyathelo ezisivumela ukuthi sithuthukise indlela yokuphila engcono manje, ngendlela efanayo uma sinomlando womndeni umfutho wegazi ophakeme kanye nalokhu osekushiwo, isexwayiso sihlala sikhona futhi kufanele sixazululwe.
Amazinga kasawoti kubantu abanalezi zimo, ngokusobala andisa izingozi zezinkinga zokuhlupheka ngezinga elikhulu, ngakho-ke kuyaphawuleka ukuthi ukudla okuphansi kwe-sodium kuyisinyathelo sokuqala sokuthuthukisa impilo yethu kancane kancane.
Ingabe ukudla okunesodium ephansi kuboniswa ngobani?
Ngokuvamile, ukuhlushwa uhlobo oluthile lwesimo kuhlale kuhlobene nesinye isimo, ukuze, ngokwesibonelo, iziguli ezikhuluphele zivame ukuba nomfutho wegazi ophakeme futhi ezimweni eziningi isifo sikashukela, ziyizimo ezihambisanayo kodwa aziphoqelekile.
Uma sitholakala ukuthi sinomfutho wegazi ophakeme, kungase kubangele ezinye izimo, kodwa kulesi sihloko sizokhuluma ngendlela elula futhi esheshayo yokuzinakekela ngokwenza izinguquko emikhubeni yakho yokudla ngokusebenzisa ukudla okuphansi kwe-sodium.
Ukudla okuphansi kwe-sodium kanye nomfutho wegazi ophakeme
Njengoba kushiwo ngenhla, ukudla okuphansi kwe-sodium kubonisa izinzuzo ezinkulu empilweni yethu futhi okungcono nakakhulu, kuyindlela yokunciphisa ukuhlupheka kwezifo ezingapheli neziwohlokayo.
Esinye sezifo ezizuzisa kakhulu ekudleni okune-sodium ephansi i-Arterial Hypertension (HTN). Lesi yisimo esithinta kakhulu isimiso sokujikeleza kwegazi.
izilinganiso zomfutho wegazi
Ukucindezela kukalwa ngezigaba ezimbili, esisodwa phakathi ne-systole, okungukuthi, lapho inhliziyo ishaya (inkontileka) futhi iphusha igazi emithanjeni, ebizwa ngokuthi i-systolic pressure. Lokhu kuvezwa izinombolo zokuqala kanye nenani eliphakeme kakhulu lesibalo.
Okwesibili kwenzeka ngesikhathi se-diastole noma ngamafuphi, lapho inhliziyo ikhululeka phakathi kokufinyela ngakunye futhi ngenxa yalokho yanda, ithola igazi elizobe seliphusha wonke umzimba. La mandla noma ukucindezela kubizwa ngokuthi i-diastolic pressure futhi imelelwa inombolo yesibili yezibalo zomfutho wegazi, inani layo elibhekwa njengejwayelekile litholakala ku-80.
Ngakho-ke, isilinganiso somfutho wegazi sihambisana nawo womabili amandla asetshenziswa yigazi ezindongeni zemithambo yegazi nenhliziyo futhi sivezwa ngezinombolo ezimbili, ezimweni ezijwayelekile kungaba ngu-120/80 mm Hg. Uma ukufundwa kwezibalo kukhulu kunezinombolo ezikhonjisiwe, siphambi komfutho wegazi ophakeme.
high blood pressure
Njengoba sesishilo, uma amanani okulinganisa kwe-arterial engaphezulu kuka-120/80 mm Hg, sizobe siphambi kwe-Arterial Hypertension, ngakho-ke, amandla akhishwa igazi eliya ezindongeni ze-arterial athathwa njengokukhulu kunokuvamile. .
Lesi simo, lapho sitholwa udokotela onguchwepheshe, ngokuvamile sibhekwa njengesifo esingelapheki, okungukuthi, ukuhamba kancane kanye nesikhathi eside futhi esingabangelwa ezinye izimo ezikhona ngaphambili kumuntu, njenge: izifo zezinso, i-preeclampsia, i-hyperparathyroidism. , phakathi kokunye, kanye nangemithi ethile.
Nakuba ingabulali, kufanele ilashwe kusenesikhathi futhi unomphela, ngoba imvamisa ivela ezinkingeni ezinkulu zempilo ezifana nesifo senhliziyo, lapho okuvame kakhulu khona yilezi: ukuhluleka kwenhliziyo, i-myocardial infarction, isifo se-cerebrovascular, i-aneurysm, ukwehluleka kwezinso, ukuphefumula. ukuboshwa, phakathi kokunye.
Ukudla okuphansi kwe-sodium kanye nomfutho wegazi ophakeme
sodium nempilo
Ngokusho kocwaningo olwenziwa ochwepheshe ekwelapheni umfutho wegazi ophakeme, kuye kwanqunywa ukuthi phakathi kwezici ezandisa ingozi yokuhlaselwa yi-arterial hypertension kanye nezinkinga zayo, ngokuvamile kuhlotshaniswa namazinga aphezulu okusetshenziswa kwe-sodium.
I-sodium iyisici esingenelela ekulawuleni ukusebenza kwezinye izitho nezinhlelo ezifana nemisipha nesimiso sezinzwa. Kodwa-ke, ukweqisa kwayo kungaba nemiphumela emibi empilweni futhi ebonakala njenge-arterial hypertension.
Emphakathini waseMexico, kuvamile kakhulu ukudla ukudla okunokuqukethwe okuphezulu kwe-sodium (okubizwa ngokuthi i-sodium yomthethosisekelo), okufana nalokhu:
- Ukudla okuthosiwe.
- Amasoseji.
- Amashizi.
- Ukudla okusemathinini neziphuzo ze-carbonated.
- Ikhekhe lezimboni.
- ukudla okubhenywayo
- Ama-condiments nama-preserves.
Ngaphezu kwalokhu, i-sodium eluthayo, leyo equkethwe ku-sodium chloride kasawoti wetafula noma usawoti ovamile nosawoti oqinile noma usawoti wasolwandle futhi okuyizithako ezibalulekile ekudleni kwethu; kodwa, ngisho nangemithamo ephansi ngaphandle kwemingcele ebhekwa njengejwayelekile, ukusetshenziswa kukasawoti kubangela ukugcinwa koketshezi. Lokhu kuholela ekwandeni kwenani legazi inhliziyo okufanele impompele emzimbeni futhi ngenxa yalokho inyuse umfutho wegazi.
Lokhu kugcinwa koketshezi olubangelwa ukusetshenziswa kakhulu kukasawoti, kubangelwa ukungalingani kwama-hormone okuvela ebuchosheni. I-sodium eningi ibangela ukukhululwa kwe-vasopressin, i-hormone ye-antidiuretic enomthelela ekugcineni uketshezi.
Yini ochwepheshe bathi mayelana nokudla okuphansi kwe-sodium
Ngokusho kwe-World Health Organization, cishe ngo-2017, i-32% yokufa okubhalisiwe emhlabeni kwakuhlobene nezimo zenhliziyo, lapho umfutho wegazi ophezulu we-arterial ubhekwa njengenye yezimbangela nezimpawu eziyinhloko zalezi zifo.
Ngokunjalo, ngokocwaningo olwenziwa yibo, baphetha ngokuthi izinzuzo zokudla okune-sodium ephansi zinemiphumela emihle kakhulu kubantu base-Asia nabamnyama kunabantu abamhlophe. Ngalo mqondo, kukhona abanye abantu abangase babe nokubekezelela okukhulu ekusetshenzisweni kohlobo oluthile lukasawoti uma kuqhathaniswa nabanye.
Nokho, naphezu kwalesi sigameko ngokohlanga lomuntu, ukuncipha kokusetshenziswa kukasawoti kube ngaphansi kuka-5 mg ngosuku, kuthuthukisa kakhulu izibalo ze-arterial hypertension.
Futhi akugcini lapho. Ukudla okune-sodium ephansi nakho kuthuthukisa isenzo sokudla okucebile ku-fiber ngaphakathi komzimba ngakho-ke kunomthelela ekugwemeni ukuqunjelwa kanye nokuzuza kwesisindo. Kuzosiza futhi umzimba wakho uhlale uhlanzekile futhi uthuthukise imisebenzi yezitho eziningi.
Thola ibhalansi
Kodwa qaphela, ukudla okuphansi kwe-sodium kufanele kuthathwe ngokucophelela. Njengoba sishilo ngaphambili, i-sodium iyisici esiza ukulawula ukusebenza kwezinye izitho nezinhlelo, ngakho-ke ukungayifaki ukusetshenziswa kwayo noma ukuyehlisela emazingeni aphansi kakhulu nakho kungaba nemiphumela ethile.
Ocwaningweni olufanayo olwenziwa yiNhlangano Yezempilo Yomhlaba wonke, kuboniswe ukuthi ukwehla kokusetshenziswa kukasawoti ovamile, kwabonisa ukwenyuka okuncane kodwa okuncomekayo kwamazinga e-cholesterol nama-triglycerides egazini, nawo angenye yezindlela zokwehlisa ushukela wegazi. izakhi ezingenelela ekwandeni komfutho wegazi, nakuba izingozi ziphansi kunokudla okune-sodium ephezulu.
Yikuphi ukudla okudla ngokudla okune-sodium ephansi?
Kunokudla okunhlobonhlobo okukodwa nje okuthwala umthwalo ophakeme kakhulu wesodium, njengoba kunjalo ngama-anchovies, ukudla okusemathinini namasoso. Kuyaphawuleka ukuthi ukudla okuphansi kwe-sodium kunconywa kuwo wonke umuntu ngokujwayelekile, ngoba ukulondoloza imikhuba yokudla enempilo kulula kuwo wonke umuntu, kungakhathaliseki ukuthi sinesifo noma cha, kodwa ikakhulukazi uma sihlushwa umfutho wegazi ophakeme, isifo sikashukela, izinso kanye / noma i-coronary. Okokuqala, ukulandela ukudla okunesodium ephansi kuzosiholela kulokhu:
- Yidla ukudla okungenasawoti.
- Gwema ukudla okugayiwe.
- Shintsha indlela esidla ngayo.
Ngalo mqondo, ukudla okune-sodium ephansi akusho nje ukuyeka ukufaka usawoti ovamile ekudleni kwethu. Kusho futhi ushintsho endleleni yethu yokuphila. Nakhu ukudla ongakudla:
Izinkukhu, inhlanzi kanye nenyama yenkomo, kodwa ngaphandle kwesinongo
Nakuba kithina kubonakala sengathi ukudla okungenakho lokho kuthinta usawoti akunangqondo, hhayi ngoba singakwazi ukuphatha ezinye izindlela ezifana namakhambi anephunga elimnandi (oregano) nezinongo (amakinati), abamba umuzwa wethu wokuhogela futhi ngaleyo ndlela ahehe ulwanga lwethu.
Imifino
Laba bangabambisene nabo abangcono kakhulu kunoma yikuphi ukudla. Into engcono kakhulu ngemifino ukuthi singayihlanganisa futhi siyigqoke ngejusi lemon kanye noviniga, isibonelo.
Izithelo
Phakathi kwazo esingafaka phakathi ama-apula, ubhanana namawolintshi, abalingani abahle kakhulu ku-hyposodic yethu. Ngenxa yokuqukethwe kwawo okuphezulu kwe-potassium, ngokuvamile athatha indawo enhle yesodium edingekayo.
Amantongomane, okusanhlamvu kanye nemifino
Amantongomane, inqobo nje uma engenawo usawoti, ayosisiza kakhulu ukuba silawule ukukhathazeka. Ukunambitheka kwayo kwemvelo kumnandi ngempela. Ngokufanayo ubhontshisi, okusanhlamvu kwe-oatmeal, irayisi elinsundu.
Imikhiqizo yobisi
Imikhiqizo yobisi ingadliwa ekudleni okune-sodium ephansi, njengoba amazinga abo e-sodium abhekwa njengokulinganisela. Kodwa-ke, kufanele uqaphele ikakhulukazi ngobisi olugayiwe olufana noshizi kanye ne-whey.
Kumelwe sikhumbule ukuthi impumelelo ekusebenziseni ukudla kwethu okuphansi kwe-sodium izohlotshaniswa ngokuqondile noshintsho lwemikhuba yethu yokudla. Kufanele kuqashelwe ukuthi ukunambitheka okunosawoti okunosawoti akuyona into eqinile noma eyimpoqo, njengoba nje kuyindaba yokujwayela ulwanga lwethu futhi iyiphi indlela elula kunokulwenza lujabulele futhi lujabulele ukunambitheka kwemvelo kokudla?
Ngendlela efanayo, izoba nomthelela ekuhlakanipheni kwethu kokupheka okuyosisiza ukuthi sizame futhi sihlole ukunambitheka okuhlukile nezindlela zokupheka. Singashintsha usawoti ovamile nezinye izinhlobo zezithuthukisi ukunambitheka ezifana negalikhi yemvelo nopelepele.
Uma ufuna ukuthuthukisa impilo yakho, sincoma ukuthi ufunde isihloko sethu ku- ukudla kwe-hypoallergenic, lapho uzogcwalisa khona ukudla kwakho ngezinketho ezinempilo kakhulu.