Umbuzo: Ngitshelwe ukuthi ngiphinde nginqume kasawoti kanye ne-sodium ngezizathu zempilo. Kulula kakhulu ukuyeka ukufaka usawoti ekudleni kwami, kodwa yonke i-sodium eyengeziwe ivelaphi? Ungangisiza? Yini engingayisebenzisa esikhundleni sosawoti ovamile?
Impendulo: Kubantu abaningi, ukudlala i-sodium kakhulu kungabangela ukucindezela kwegazi eliphezulu, okuyinto engozi yengozi yezifo zenhliziyo ezifana nesifo nesifo, futhi kungabangela ukugcinwa kwamanzi kanye nokuvimbela.
Uma uzwela nge-sodium, ukunciphisa inani likasawoti kanye nezithako eziqukethe i-sodium kungasiza ukugcina ingcindezi yakho yegazi ibe ngcono.
Elinye isipuni sikasawoti linama-milligram angu-2,300 sodium. Isiphethisi esisodwa sekota sinamamilogrimu angu-580, futhi udashi wesikasa usawo wonke ama-milligram ayi-150.
Nakuba usawoti ungumthombo oyinhloko, ukudla okuningi okusetshenziselwayo kuphezulu kwi-sodium, futhi. Ukudla okusemathinini, ukudla okufriziwe, ukudla okuphekwe, nokunye okunye okusetshenzisiwe kuqukethe inani elibi kakhulu le-sodium, kokubili usawoti osetshenziselwa ukunambitheka ukudla kanye nezinye izithako zokudla kanye nama-preservative aqukethe i-sodium ngamafomu ahlukahlukene.
Ngakho-ke ukugcina ungenele, udinga ukwenza okungaphezu nje kokumisa nje u-salt shaker wakho. Thola amalebula we- Nutrition Facts ukunquma ukuthi isiladi esiningi kangakanani ekuthengeni kwakho okuthengayo. Gwema imikhiqizo enama-milligram angu-140 e-sodium ngayinye yokukhonza. Ungasusa futhi imifino yakho ekheniwe ukususa enye ye-sodium.
I-sodium Iningi Kangakanani?
Ngokwezinkombandlela zokudla kwamaMelika, ngo-2015-2020, la maqembu abantu kufanele njengamanje anciphise ukudla kwawo kwe-sodium engaphansi kwama-milligram angu-1,500 ngosuku:
- AbaseMelika baseMelika
- Izifo zesifo sikashukela
- Abantu abanomfutho wegazi ophezulu
- Abantu abanesifo sezinso
- Wonke umuntu oneminyaka engamashumi amahlanu
Leli qembu elikhulu labantu.
Noma ubani ongahlanganisiwe kulelo qembu kufanele ahlale ngaphansi kwama-milligram angu-2,300 ngosuku, okuyinto engekho lula uma udla noma yikuphi ukudla okusetshenzisiwe nhlobo, ngisho nokunye okukuhle kuwe. Uzothola i-sodium eningi ibhotela noma imajarini, ubisi, isinkwa nezinye ukudla okuyisisekelo. Bheka ilebuli ye-Nutrition Facts ngenani le-sodium ngayinye yokukhonza.
Bheka lezi zithako emalebula azo zonke izinhlobo zokudla eziphethwe futhi eziphethwe:
- I-monosodium glutamate
- Okukhukhumalisa amakhekhe
- Iphawuda wokubhaka
- I-disodium phosphate
- I-alginate ye-sodium
- I-nitrate ye-sodium noma i-nitrite
Umzimba wakho udinga i-sodium ukuze ungafuni ukuqeda yonke insimu ekudleni kwakho (okungaba nzima, nanoma kunjalo), kepha nanka izindlela zokunciphisa:
- Funda amalebula okudla bese ukhetha ukudla okuphansi kwe-sodium.
- Khetha imifino entsha noma efriziwe esikhundleni sokumathisa.
- Gwema ukudla kwasemini futhi uphile.
- Hlala kude nokudla okuneqhwa okufana nama-dinners afriziwe, ama-pizza, nokudla okudla.
- Thenga amantongomane angagudluki kanye nokudla okulula.
- Khipha usawoti kusuka eziphethweni zakho.
- Zama usawoti abasebenza nge-potassium.
- Izihlanganisi zesikhashana zingasebenza kahle, kodwa funda uhlu lwezithako kanye namalebula weNutrition ngoba ngokuvamile aqukethe usawoti noma i-sodium.
Ungayisusa I-Sodium Away?
Ukuhlanza imifino kanye nemifino ngamanzi kungasusa enye ye-sodium.
Kunzima ukwazi kahle ukuthi kungakanani, kodwa uma uhlanza izimpahla zakho ezifakwe emathinini ngomzuzu noma ngaphezulu, ungakwazi ukunciphisa okuqukethwe kokudla nge-sodium ngamaphesenti angu-10 kuya kwangu-30. Kodwa, kubalulekile ukwazi ukuthi izifundo kanye nemithombo ibonakala sengathi ihluke kancane kangakanani ukuthi isiladidi ingasuswa kanjani, ngakho-ke uma udinga ukulandelela ama-gramu akho we-sodium nsuku zonke, mhlawumbe ungcono ekuthengeni izimpahla ezisenhlamvu eziphansi. Funda amalebula we-Nutrition Facts ngemuva kwamathini ngoba azokutshela ukuthi isiladi esiningi kangakanani ekukhonzeni (futhi ubuke inani lezinsizakalo zephakheji ngayinye).
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
I-Laboratory Data Laboratory, iBeltsville Human Nutrition Research Centre, eBeltsville, MD. " Umphumela Wokugcoba nokugcoba Okuqukethwe Kwamavithamini Sodium Namafutha Emifino Engenalutho ."
> UMnyango Wezolimo wase-United States kanye noMnyango WezeMpilo WezeMpilo. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020."
I-Vermeulen RT, i-Sedor FA, i-Kimm SY. "Umthelela wokuhlanza amanzi phezu kokuqukethwe kwe-sodium kokudla okukhethiwe." J Am Diet Assoc. 1983 Apr; 82 (4): 394-6.