Abantu abaningi badla kabili inani eliphakanyisiwe usuku ngalunye
I-sodium iyinxenye ebalulekile yokudla okunempilo, nakuba abantu abaningi badla okungaphezulu kakhulu kunani eliphakanyisiwe usuku ngalunye. Nakuba usawoti kuwumthombo omkhulu we-sodium, ukudla okuningi okucutshungulwa kuqukethe i-sodium eyengeziwe, noma i-preservative noma flavor enhancer. Ukuze unciphise ukudla kwakho kwe-sodium, kubalulekile ukwazi ukuthi ungabheka yini ekudleni okudlayo.
Izinzuzo
I-sodium ingummbila omkhulu otholakala emveleni ozungezile amaseli emzimbeni wakho.
I-sodium ne-potassium isebenza ndawonye ukulawula ukucindezeleka kwegazi nokuvunguza kwamanzi. I-sodium iyasiza nokugcina i-pH ibhalansi futhi imisipha yakho nesistimu yezinzwa nazo zidinga ukuthi i-sodium isebenze kahle.
Izinzuzo Zansuku zonke Zanele
I-National Academy of Sciences 'Institute of Medicine (i-IOM) ibeka ukudla okunconywayo okubandakanya zonke izakhi, kuhlanganise ne-sodium. Ukudla okwanele nsuku zonke (i-DAI) ye-sodium kusekelwe emalini edingekayo ngumuntu ojwayelekile ophilile. Kukhona umehluko ngaminyaka, kodwa hhayi ngocansi.
| Ubudala | Inzuzo Efanele Yansuku zonke |
|---|---|
| Iminyaka engu-1 kuya kwemi-3 | 1,000 milligrams |
| Iminyaka engu-4 kuya kweyishumi nane | Ama-milligram angu-1,200 |
| Iminyaka engu-9 ukuya kwangu-50 | Ama-milligram angu-1,500 |
| Iminyaka engu-51 kuya kweyengu-70 | Ama-milligram angu-1,300 |
| Iminyaka engu-71+ | Ama-milligram angu-1,200 |
Imithombo
Umthombo ocacile kunawo wonke we-sodium uwukasawoti, okuyi-sodium nengxenye ye- chloride . Ukusuka ekuphekeni kuya kosawoti etafuleni, kuvame ukufakwa ngqo ekudleni ukuthuthukisa ukunambitheka. Ama-salts ama-kosher nama-sea awaphephile kunokuba ahlale etafuleni usawoti.
I-American Heart Association ithi ngayinye yalezi usawoti iqukethe cishe amaphesenti angu-40 yesisindo esisindo ngasinye.
Noma kunjalo, ukudla akudingeki ukunambitha usawoti ukuze ube phezulu kwi-sodium. I-sodium ngokwemvelo itholakala emalini amancane ekudleni okuningi. Imikhiqizo yobisi, beet, nesilimo esidliwayo esinamagatsha anamanzi yonke imithombo yemvelo ye-sodium. Ukudla okusetshenzisiwe kuvame ukuqukethe inani elikhulu kakhulu le-sodium ngendlela yokulondolozwa kwamakhemikhali kanye ne-flavor enhancers.
Ukudla kwase-restaurant nakho kuvame ukuphakama kwi-sodium.
Ngokusho kwamaCentral for Disease Control and Prevention (CDC), imithombo ephezulu ye-sodium ekudleni kwaseMelika yilezi:
- Isinkwa nemiqulu
- Pizza
- Sandwich
- Ukwehla kwamaqanda nokudla okudliwayo
- I-soups
- Ama-Burritos nama-tacos
- Ukudla okulondolozayo (ama-chips, ama-popcorn, ama-pretzels, ama-crackers)
- Inyama yenkukhu
- Ushizi
- Amaqanda nama-omelets
Ukwehla kweSodium
Ukuntuleka kwe-sodium kuyinto engavamile ngoba ukudla okuvamile kuqukethe amazinga aphakanyisiwe kabili. IOM iphakamisa ukuthola ama-milligram angu-1,500 ngosuku, okuyi-1/4 ithisipuni. Ungathola kalula ngama-milligram ama-500 ngosuku (i-1/10 isipuni). Ukudla okuvamile kwe-Western kuqukethe ama-milligrams angu-3 000 kuya ku-5 000. Ngenkathi lokho kungase kube ngaphansi kwepuni 1 isipuni, kusekhona iningi le-sodium lokudla nsuku zonke.
Lapho kutholakala ukuntuleka kwe-sodium, ngokuvamile kubangelwa ukujuluka okukhulu nokuhlanganiswa kwamanzi amakhulu ngesikhathi esifushane. Akukwenzeka ngokumane nje ugweme ukudla nge-sodium. Lesi simo, okuthiwa i-hyponatremia, sisongela impilo futhi sidinga ukunakekelwa okusheshayo kwezokwelapha.
I-Sodium Eningi kakhulu
IOM iphakamisa ukudla kwansuku zonke okungaphezulu kuka-2 400 milligrams ngosuku, kodwa kungcono ukuhlolisisa ama-milligram angu-1,500 ngosuku. Amalebula okudla okunomsoco ekudleni okufakwe emaphaketheni kumele akhombise ukuthi i-sodium iningi kangakanani ekukhonzeni.
Kuhlu lwezithako, ungaphinda ubheke amagama aqukethe uhlobo oluthi "usawoti," "sodium" noma "i-brine."
Ukudla okuphakeme kakhulu kwe-sodium kukubeka engozini yokucindezeleka kwegazi nesifo senhliziyo. Kungabangela umzimba ukuthi ugcine uketshezi oluthe xaxa futhi ungandisa ukwanda kwe- calcium emathanjeni akho.
Isodi elinganiselwe
Indlela engcono kakhulu yokunciphisa ukudla kwakho kwe-sodium ukudla ukudla okunezinhlobonhlobo nokudla okuncane okucutshungulwayo. Ngisho nezinto ezibonakala zingenabungozi ezifana nokugqoka isaladi kanye ne-condiments kungaba phezulu kwi-sodium.
Ngaphezu kwalokho, ungasebenzisa izakhi zethusi ezenziwe nge-potassium esikhundleni se-sodium. Hlanganisa ukudla kwakho ngamakhambi nezinongo, kodwa qaphela izinhlanganisela zesikhumba ezingase zibe phezulu usawoti kanye ne-sodium.
Kungumqondo omuhle wokususa u-salt shaker kusuka etafuleni lakho lokudla.
Thenga ukudla okuphansi kwe-sodium, kodwa qaphela izimangalo zelebuli. Amanye alawa angadukisa:
- I-Sodium-Free: Ngaphansi kwama-milligram angu-5 we-sodium ngayinye futhi ayiqukethe i-chloride ye-sodium
- I-sodium ephansi kakhulu: ama-milligram angu-35 we-sodium noma ngaphansi kokukhonza
- I-sodium ephansi: ama-milligram angu-140 we-sodium noma ngaphansi kokukhonza ngamunye
- Kuncishisiwe (noma ngaphansi) Isodidi: okungenani amaphesenti angama-25 angaphansi kwe-sodium ngokukhonza ngaphezu kwezinga elivamile le-sodium
- Ukukhanya ku-Sodium: Izinga elivamile le-sodium linciphisa okungenani amaphesenti angu-50 ngokukhonza
Izimangalo ezimbili zokugcina zingaba yinkimbinkimbi ngoba zivame ukusetshenziselwa kokudla kakade kuphezulu kwi-sodium. Isibonelo, isipuni se-soy sauce esivamile sinama-milligram angaphezulu kuka-800 we-sodium futhi isobho so "socithisiwe" singasenayo cishe ama-milligram angu-400 we-sodium. Lokhu cishe ingxenye eyodwa kwezintathu zinconywa zansuku zonke, ngakho-ke akuyona ukudla okuphansi-sodium.
Izwi elivela
Njengoba ukudla okuningi kuphezulu kakhulu ku-sodium, kubalulekile ukunaka ukuthi ingabe usawoti kanye nezithako zokudla ezenziwe nge-sodium zingokudla okudlayo. Kungumqondo omuhle ukukhuluma nodokotela wakho uma unenkinga mayelana nokudla kwe-sodium kanye nempilo yakho.
> Imithombo:
> American Heart Association. Imithombo yeSodium.
> Amasevisi Okulawula Nokuvimbela Izifo. Imithombo eyishumi ephezulu ye-sodium. 2017.
> Institute of Medicine. Ukubhekisela kokudla kudinga amathebula kanye nesicelo. I-National Academy of Sciences, Engineering, neMedicine, Health and Medicine Division. 2015.
> UMnyango Wezolimo wase-United States. Izikhombisi-ndlela Zokudla ZamaMelika 2015-2020. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. 2015.