Usawoti ngesidlo esincane se-Carb
Uma ubukeze nxazonke uzama ukuthola ukuthi ungenisa kanjani usawoti ongcono, kungenzeka ukuthi ugijimele ingxabano ethile. Ngokuvamile, sitholile umlayezo eminyakeni engama-30-40 edlule ukuthi uma kuziwa kasawoti, "kungcono kakhulu." Kodwa manje leyo mbono iyinselele. Ake sibheke ukuphikisana futhi siphinde sibhekane nombuzo ohlukile mayelana nokudla kokudla okuncane okungasithinta kanjani usawoti esiwudinga.
Kunconywa Ngakanani Isobhodi?
Kusukela ngoJulayi 2015, (ngaphambi kokuba kukhishwe Imihlahlandlela ka-2015) Izinkombandlela Zokudla kwabaseMelika zithi "abantu abaningi" kufanele bavimbele ukungena kwe-sodium ku-2300 mg (mayelana ne-isipuni sikasawoti). Kodwa-ke, cishe isigamu sabantu asibonakali "emphakathini jikelele," njengabantu abangaphezu kuka-50, abantu base-Afrika-baseMelika nabanye ngamaqembu abasengozini yokuba nomfutho wegazi ophakeme baphelelwe ukuba banqande ukudla kwabo ku-1500 mg. I-American Heart Association yagcina ukuthi wonke umuntu kufanele ahlale ku-1500 mg. (Ngendlela, akekho owenza lokho. Ngokuyinhloko, kunzima ukukwenza! Ngakho-ke singaba nengxoxo ngokuthi ngabe kuwumqondo omuhle ukutusa okuthile okumbalwa kwabantu abalahlekile emhlabeni jikelele kuphela. kuya kwisayensi.)
Izinzuzo
Isizathu sokuthi kunconywa ukuthi ukunciphisa uketshezi usawoti ukuthi kukhona ubudlelwane obuphakathi kokudla uketshezi oluningi nokucindezela kwegazi eliphezulu.
Kodwa-ke, kunamaphuzu ambalwa:
1) Uma usuka ekutheni usawoti ophezulu ukondla uketshezi lwe-othemikhali kunomthelela wokuncipha kwengcindezi yegazi, ngoba iningi labantu abadla ngokudla okunciphisa ukudla okuncane akusizi kahle kakhulu. Ngemva kokubheka lolu daba, ngo-2013 i-Institute of Medicine yabika ukuthi abukho ubufakazi bokuthi ukunciphisa ukudla kwe-sodium engaphansi kuka-2300 mg kunikeza inzuzo.
Ezinye izihlaziyizi zamuva zibonise ukulungiswa okuncane emphakathini jikelele phakathi kokucindezela kwegazi nokudla usawoti, nakuba kunabantu abantu abazuzayo, okusiletha ku:
2) Abantu abazuza kakhulu ekunciphiseni usawoti yilokho okubizwa ngokuthi "uzwela," okuyinto ecatshangwa ukuthi ingamaphesenti angu-10-20 abantu bonke. Abantu asebekhulile, abase-Afrika-baseMelika nabantu abanomfutho wegazi ophezulu bangase babe nosawoti.
Uma unogwayi uzwela, kungcono ukuthi ukwazi, nakuba indlela yodwa yokuthola ulwazi ukulinda uze ube nomfutho wegazi ophezulu bese ubona uma ukunciphisa usawoti kusiza. Kodwa empeleni kukhona ubufakazi bokuthi abantu abasawoti abazwelayo basengozini enkulu yesifo senhliziyo ngisho noma ingcindezi yegazi igcinwa evamile. Omunye ucabanga ukuthi noma yini ebangela ukuzwela usawoti kungabangela ukuvuvukala futhi mhlawumbe nezinye imiphumela emibi. Sisazofunda okuningi mayelana nalokhu.
Ukutholakala kosawoti okulinganiselwe
Kunokuphikisana okuningi kuleli phuzu! Abanye ochwepheshe bathi inani elivamile labantu be-sodium bavame ukudla (cishe u-3500 mg, noma 3.5 amagremu) indlela eningi kakhulu, kanti abanye bathi lokhu kuyincazelo efanayo yokulinganisela. Ngiye ngabona ochwepheshe abathi ama-5 noma 6 amagremu we-sodium ngosuku angamanje adla ukudla, nakuba bonke banezela ukuthi ngaphezulu kwalokhu kuningi kakhulu.
Ingabe Udla Kolori Olukhulu Kangako?
Uma upheka kusukela ekuqaleni futhi ikakhulukazi udle ekhaya, mhlawumbe udla usawoti olinganiselwe noma ophansi owenziwe yinoma iyiphi incazelo. Kodwa uma udla okuningi futhi / noma udle ukudla okulungiselelwe futhi okuhlanganisiwe, amagremu angafaka phezulu ngokushesha! Ngokwezikhungo zokuLawula nokuvimbela izifo, umuntu ovamile e-United States uthola cishe izingxenye ezintathu ze-sodium yazo ekudleni , ukudla okulungiselelwe , nokucutshungulwa , kuyilapho amaphesenti angu-5 kuphela enziwe ngenkathi kuphekwa ekhaya kanye namaphesenti angu-6 kusuka ku-shaker etafuleni.
Isibonelo sokudla okusheshayo: I- Wendy's Quarter Pound Cheeseburger: I-1220 mg ye-sodium (i-290 yalokho isendaweni yenyama, i-330 ebhodini, i-390 eshizi, nakwezinye izidakamizwa).
Angikukhethi kuWendy's, BTW - cishe zonke zokudlela zezinkinobho zinamanani afana nalokhu.
Izingozi Ukusuka Kokuncibilika Kancane Kancane
Lona yindawo engakaze ibe nokucwaninga okuningi, kodwa omunye umsebenzi wokuqala uqondene. Ezinye izifundo zokuhlola (eziningi zazo ezizimele) zibonise ukwanda "kokufa komzimba" noma "ukufa kwabantu bonke" kubantu abadla ukudla okusawoti ophansi, kodwa kunzima ukutshela ukuthi ukusebenzisana okunzima kungaba yingxenye yalokhu. Isibonelo, abantu abagulayo bangadla ukudla okuncane, okusho ngokuzenzakalelayo ukuthi badle usawoti ongaphansi.
Ukuze kulungiswe lokhu, abanye abacwaningi base-Australia bathatha iqembu labantu abanesifo sikashukela sohlobo lwe-2 abayala ukuthi kugcinwe usawoti ophansi (iningi lalinomfutho wegazi ophezulu). Zalandelwa iminyaka eyishumi. Ungatshela ukuthi usawoti omningi umuntu odlayo ngokuqoqa umchamo wabo isikhathi esingamahora angu-24, futhi laba bantu baqashwe ngale ndlela izikhathi eziningana phezu kweminyaka engu-10. Imiphumela: Ukunciphisa izakhamuzi zokudla usawoti, kuphakamisa ingozi yokufa! Kokubili ukufa kwabantu abanesifo senhliziyo kanye nalokho okubangelwa ukufa kwabantu kwakungaphezulu kubantu abadla okungenani usawoti.
Kungani kungaba yingozi ukudla usawoti omncane kakhulu? Yebo, igazi nezinye izikhukhula eziningi zomzimba (i-lymph, sweat, kanye nomswakama ezungeze izitho zethu) zinamanzi anosawoti, ngezizathu ezinhle. Imizimba yethu isebenzisa i-sodium (ne-chloride, enye ingxenye yetshezi) ngezindlela eziningi, futhi kulula ukucabanga ukuthi izinto zingase zihambe uma singenayo okwanele. Enye yezinto ezithakazelisayo kakhulu ukuthi ukudla okusawoti ophansi kungakwandisa ukuvimbela i-insulin emisipha yabanye abantu. Abacwaningi besifo sikashukela bathi ukuphazanyiswa ezindleleni zemithi kanye neurohormonal ezingabangelwa ekudleni okusawoti okuphansi, okungenani kwabanye abantu, kodwa bayavuma ukuthi asazi kakhulu kule ndawo.
Ukudla okusawoti kanye nokudla okuphansi kwe-Carb
Kungadla ukudla okuphansi kwe-carb kuthinta isidingo sethu sosawoti? Abanye ochwepheshe bacabanga kanjalo (futhi, okungenani kwabanye abantu). Ikakhulukazi emasontweni amabili okuqala okudla okuncane kakhulu (i- ketogenic ), umzimba uvumela ukuhamba kwamanzi amaningi, futhi amanye ama-electrolyte afana ne-sodium ne-potassium kanye nawo. Abanye odokotela abajwayele ukusebenzisana nezidlo ezincane ezitholakala ezigulini zabo empeleni banxusa iziguli zabo ukuba zidle usawoti ngaphezulu ngalesi sikhathi ukuze zinciphise i- "Atkins flu" - zizwe zigula ngesonto lokuqala noma kunjalo. Bavame ukululeka ukuphuza izinkomishi ezimbalwa ze-bullion noma umhluzi nsuku zonke ngalesi sikhathi.
Ezinye ochwepheshe, ikakhulukazi amaDr. UStephen Phinney noJeff Volek, banomuzwa wokuthi abantu abakudla ukudla okunomsoco isikhathi eside bangadinga usawoti owengeziwe ngokuqhubekayo, ikakhulukazi uma bebadlali noma besebenza kakhulu. Bakhombisa ubufakazi bokuthi abantu ngezidlo ze-ketogenic bavame ukukhipha i-sodium eningi. Ku -Art and Science ye-Low Carbohydrate Living , bayeluleka ukuthi abantu abanjalo bangezela ama-gramu angu-2-3 we-sodium ekudleni usuku ngalunye, ikakhulukazi uma bezwa izinwele ezincane noma ngokuzivocavoca. (Angikaze ngizizwe ngidinga usawoti owengeziwe, kodwa angisona isisindo esinzima.)
Yini Okufanele Siyenze?
Njengathi thina abazuza ezidlweni ezincane-carb bazi kahle kakhulu, izincomo ezivela kuhulumeni noma izinhlangano zezempilo ezinkulu akuzona ngaso sonke isikhathi okuhle kumuntu ngamunye! Kungcono kuwe ukuthola ukuthi yini okusebenzela wena. Qiniseka ukuthi ukucindezeleka kwegazi kuhlolwa. Hlala kude nokucutshungulwa kokudla. Uma ukucindezeleka kwegazi kuphezulu, qiniseka ukuthi ulandela ukudla okunomsoco ophansi, okuye kwaboniswa ukusiza ukujwayelekile ukucindezela kwegazi kubantu abaningi. Uma lokho kungenzi umsebenzi, zama ukunciphisa usawoti.
Imithombo:
Amasevisi Okulawula Nokuvimbela Izifo. Thola Amaqiniso: Imithombo Ye-Sodium Esidlweni Sakho, Ishicilelwe ku-intanethi ngoJuni 2012
Amasevisi Okulawula Nokuvimbela Izifo. Izigaba Zokudla Ezifaka Iningi Lokusetshenziswa KweSodium - I-United States, 2007-2008 . > Ukuhlukumeza > Ukufa Kwamaviki onke > Umbiko >. Feb 10, 2012 61 (05); 92-98
Ekinci, Elif, et. al. "Ukutholakala Kokudla Kokudla Kwamanzi Kwezilonda Nezifo Ezigulini Eziphethwe Ngesifo Soshukela". Ukunakekelwa yisifo sikashukela. Mashi 2011 vol. 34 cha. 3 703-709
U-O'Riordan, uMichael. "Kufanele Uhambe Kangakanani? Uhlola Ingxabano Yamuva I-Salvo Empi Ye-Sodium". (ukubhaliswa okudingekayo) I-Medscape Web Site May 16, 2013
Mente, Andrew et. al. Umhlangano we-Urinary Sodium ne-Potassium Excretion nge-Blood Pressure. I-New England Journal of Medicine. Agasti 14, 2014. 371: 601-611.