Abantu bangase bakhathazeke kakhulu ngokuthola i-sodium eningi kakhulu ekudleni abakudlayo, kepha ngezinye izikhathi abafundi bafuna ukwazi ukuthi kungenzeka yini ukuthola i-sodium encane kakhulu.
Uma nje udla ukudla okwanele nsuku zonke, akunakwenzeka ukuthi uzoba nesimo sodium, ngisho noma ugwema ukudla okucutshungulwa kakhulu nosawoti (kuhlanganise nosawoti olwandle ). Izindleko ezincane ze-sodium zivela ngokwemvelo emifino, inyama, izilwane zasolwandle, ubisi, ushizi nesinkwa.
Ukwehla kweSodium
Ulahlekelwa i-sodium encane nsuku zonke uma uphuthuma, kodwa ukudla kwakho kunikeza sodium eyanele ukushintsha inani elilahlekile. Kungenzeka ukuthi ulahleke kwi-sodium uma ujeziswa ngokweqile, njengokungathi uma usuqedile-uzikhandla ngosuku oluthulile. Ungavimbela ukulahleka kwe-sodium ngokuphuza iziphuzo zezemidlalo eziqukethe i-electrolytes.
Ngenkathi kungenakwenzeka ukuthi ukondleka kokudla, ungadlulisa amazinga akho egazi lezingadi ezingeni eliyingozi uma uphuza amanzi amaningi kakhulu ngokushesha, okuholela esimweni esibizwa ngokuthi i- hyponatremia . Lawa mazinga e-sodium aphansi angabangela ukugaya imisipha, isicashu, ukuhlanza, isizungu, futhi uma kungelashwa, kungabangela ukushaqeka kanye ne-coma.
Ngokombiko we-Merck Manual, kuzothatha amalitha ayisithupha amanzi njalo nsuku zonke ukuze kuthinte umuntu omdala onempilo. Uma unezinkinga ezithile zenhliziyo, isibindi, noma izinso, ungase ube engozini enkulu ye-hyponatremia futhi kufanele ukhulume nodokotela wakho ngokuthi mangakanani amanzi okuphuza nsuku zonke.
Ngidinga Kangakanani I-Sodium?
Ngokusho kwe-United States Institute of Medicine, udinga ama-milligram angu-1,500 ngosuku ukufaka esikhundleni salokho okuvame ukulahlekelwa. Ungathola kalula lokhu ngokudla okunempilo.
Ikomishi lebisi inezinkulungwane eziyi-140 zama-sodium, ama-ounces amane enkomo enama-milligram angama-60, kanti isiqu esikhulu sesilimo esidliwayo esinamagatsha anamanzi sinama-milligram angu-50.
Lezi zonke zibhekwa njengezansi kwe-sodium ngoba zingaphansi noma ngaphansi kwezigidigidi ezingu-140 ngokukhonza, kodwa ungabona ukuthi zingakongeza kanjani phakathi nosuku.
Ukudla okusetshenzisiwe kuphezulu kwi-sodium . Kuvamile ukuthi abantu badle ama-milligram angaphezu kuka-3 000 nsuku zonke. Uma ungenayo i-high blood pressure (noma ingengozi enkulu yokuthola ukucindezelwa kwegazi eliphezulu), ungaba nama-milligram angu-2,400 ngosuku. I-IOM ibeka ama-milligram angu-1,500 njengenhloso yomuntu onomfutho wegazi ophezulu noma ngaphezulu kweminyaka engamashumi amahlanu kanye nabase-Afrika baseMelika abaneminyaka yonke.
Kungani I-Sodium Kubalulekile?
Kuningi okulotshiwe mayelana nokusika emuva kwe-sodium ukuthi kungaba nzima ukukhumbula ukuthi kuyisisindo esibalulekile. I-sodium i-electrolyte, okusho ukuthi kusiza ukugcina amazinga akho amanzi abilayo ngokusebenza ngamanzi, potassium, ne- chloride . Udinga i-sodium ye-nervous and muscle function.
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
I-Institute of Medicine ye-National Academies. "Izindleko Zokudluliswa Kwezidakamizwa: Amanzi, I-Potassium, I-Sodium, I-Chloride, ne-Sulfate."
Ukuhlolwa kwebhu ku-intanethi. "Sodium."
I-Merck Manual. "Ukungcola ngokweqile."
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28. "Ukusesha kokudla."