Usawoti uyagubha yonke indawo futhi izifundo zamuva eziphikisanayo ziyashintsha izincomo zalokho okuyiyona ngempela inani elifanele lokudla nsuku zonke. Siphila ngaphansi kokuthi 'usawoti ongcono kungcono' ngenxa yesifo senhliziyo senhliziyo esinciphile (CHD) nokuxwayiswa komfutho wegazi ophezulu amashumi eminyaka. Manje sibhekene nosawoti okwanele ekudleni kwethu nakho kungabangela izinkinga zenhliziyo nokufa.
I- American Journal of Hypertension yakhipha isifundo esisekelwe esivumelwaneni esitshela ukuthi "ekuhlaziyeni okuyinhloko noma okungezelelwe kwakuwukudla okuphansi kwe-sodium okuhambisana nemiphumela ezuzisayo kuyo yonke imbangela yokufa (ACM) noma i-cardio vascular disease (CVD)."
Isayensi ivulekile futhi, ngomzamo wokunciphisa izinto, iCenters for Disease Control and Prevention (CDC) yacela i- Institute of Medicine (i-IOM) ukuthi ifinyelele emithonjeni yemiphumela yokudla ye-sodium nempilo yabantu abaningi. Ngaphambi kokuba uthathe abashayeli bakho bese uqala ukudlala ukudla ngaphandle komcabango, ake siphumelele kulokho isayensi ekushoyo ngalesi sitshalo esibalulekile.
Sidinga usawoti
Usawoti uqukethe i-sodium, into ebalulekile umzimba kudingeka usebenze kahle. I-sodium ilawula ukucindezeleka kwegazi, ivolumu yegazi, futhi idlala ingxenye ebalulekile emithanjeni nasemisipha yethu esebenza kahle.
Usawoti kusiza umzimba wethu ukuba uhlale ulinganisela futhi ukhululekile ikakhulukazi ngesikhathi sokuvivinya umzimba lapho silahlekelwa amanzi kanye ne-sodium ngokuthuthumela. Usawoti uvele ngokwemvelo ekudleni okufana nemifino, imikhiqizo yobisi , inyama, kanye nama-condiments amaningi athengwe esitolo.
I-shaker usawoti akuyona into engaziwa ematafuleni okudlela lapho i-sodium eyengeziwe ifakwa khona ekudleni kakade. Izincomo zasesikoleni esidala zokudla usawoti ka-1500mg ezingaphezu kuka-2300mg nsuku zonke (ngaphansi kuka-1 tsp usawoti wetafula) manje usezihlalo ezishisayo.
Ucwaningo olwengeziwe luyadingeka
Ucwaningo alusho ukuthi usawoti omningi kakhulu kuwe-noma yini ekudlulele kungaba okungenampilo. Kodwa ukuthi yini abayinselele ukuthi "imingcele engezansi yokwawoti okwenziwe ngokuphepha ayizange ichazwe ngokucacile."
Yini evelele ukuthi ukudla okuncane kasawoti kusebenze uhlelo lwe-renin-angiotensin-aldosterone kanye nozwela oluzwelayo olukwazi ukwanda kwe-insulin ukumelana. Lokhu kusho ukuthi umzimba uveza i-insulin kodwa engazi ukuthi ungayisebenzisa kanjani ngokuphumelelayo futhi ihlanganiswe nengozi enkulu yesifo senhliziyo.
Inkinga yokwenza izingubo zokunciphisa uketshezi usawoti kuwo wonke umuntu kungenzeka ukuthi akuzange kube yindlela engcono kakhulu yokusingatha inkinga ekhulayo ye-sodium ebangela isifo senhliziyo. Iqiniso mayelana nokudla usawoti lidla kakhulu noma lincane kakhulu lingalimaza kuye kumuntu.
I- Institute of Medicine iye yaqhubeka "kuzodingeka ukuhlolwa okuningi okulawulwe ngokungahleliwe, ngoba lokhu kubonisa ukukhishwa kwekhwalithi ephakeme kakhulu yokunquma umphumela we-sodium kwimiphumela yezempilo." Futhi, ngokusho kweNew England Journal of Medicine, "ukuchazwa okungenandaba imiphumela yokwelashwa ngabacwaningi kungaholela emiphumeleni engalindelekile nakwi-athikili ephephandaba njenge "Manje Usawoti Uphephile Ukudla."
Ngenkathi konke ukudideka mayelana nokudla usawoti, kudingeke ukuthi ucwaningo olwengeziwe luhlolwe ukuhlola izincomo zamanje zika-1500 kuya ku-2300mg usawoti njengoba zizuzisa umphakathi jikelele.
Imithombo:
I-Institute of Medicine National Academies, Intuthuko ye-Sodium Emiphakathini Yokuhlola Ubufakazi, Brian Strom et al., Brief Brief 2013
Imetabolism yezokwelapha kanye nokuhlola, Ukudla okunsawoti okuphansi kwenza ukwanda kwe-insulin kufundiswe kahle, Garg R et al., 7/11
I-American Journal of Hypertension, Ukuqhathaniswa Ne-Acid Sodium Acake, Ukudla Okuphansi Ne-Excess-Sodic-Over Ihlanganiswa Nokufa Okunyukayo: I-Meta-Analysis, Niels Graudal et al., 3/20/14
I-New England Journal of Medicine, i-Salt in Health and Disease-A Balance Balance, uFlooran L. Stigler, MD, MPH et al., 6/27/13