Sodium Yakanaka Kwauri Here? Hezvino Zvaunoda Kuziva

Zvemukati

• Munyu: Iyo Super Mineral
• Saka, Sodium Yakanaka Kwauri Here?
• Hutano Nzira dzekusanganisa Sodium Mukudya Kwako
• Sarudza kana iwe uri "juzi rine munyu."
• Chengeta tabo paBP yako.
• Gara nezvokudya zvakakwana.
• Tsvaga nhoroondo yemhuri yako.
• Tora potassium yakawanda.
• Ongororo ye

Mhoroi, zita rangu ndinonzi Sally, uye ndiri chiremba wezvekudya anoda munyu. Ndinoinanzva kubva pazvigunwe zvangu pandinodya mapopcorn, ndichiimwaya nerupo pamuriwo wakagochwa, uye handingaroti ndichitenga pretzels isina munyu kana muto wepasi-sodium. Kunyange zvazvo BP yangu yagara yakaderera, ndichiri kunzwa ndine mhaka. Mushure mezvose, kana ini ndichida kudzikisa mukana wangu wechirwere chemwoyo uye sitiroko, ini ndinofanira kudzivisa munyu, handiti?

Chaizvoizvo, kwete. Kana zvasvika kune sodium, havasi vese vanobvuma kuti zano rakanakisa nderekudzika. Muchokwadi, kuenda pasi zvakanyanya kunogona kunge kuri kwehutano husina hutano, kutsva kutsva kunodaro. Uye vakadzi vanoshingairira vangangoda munyu wakawanda kupfuura avo vakagara. Kuti tigadzirise nyonganiso iyi, takabvunza nyanzvi dzepamusoro uye tikaongorora zvidzidzo zvichangoburwa. Ramba uchiverenga kuti uwane zvese zvaunoda kuti uzive nezve chena zvinhu uye pindura kamwechete uye zvachose: Isodium yakanaka kwauri here? (Uye chii chinobata neMSG?)

Munyu: Iyo Super Mineral

Kunyangwe sodium kazhinji inonyungudika muchikamu chekudya kwete-kwete, muviri wako unoida. Ichi chicherwa, icho chinobatsira system yako kutumira mameseji kune uye kubva kuuropi uye chengetedza kurova kwemoyo wako kwakadzikama, mega-yakakosha kune vakadzi vanoshanda. Muchokwadi, chimbo chechokwadi chekurovedza muviri chakavanzika, chisina kukosha pane yako bhurezha remitambo. Inogona kazhinji kubatsira kudzivirira rudzi rwemhasuru cramping iyo inocheka maekisesaizi mapfupi uye inoparadza mijaho. Inobatsirawo muviri wako kubatirira pamvura, saka unogara uine hydrated zviri nani, anodaro Nancy Clark, RD, munyori we Nancy Clark's Sports Nutrition Nhungamiro. Clark anoyeuka mumwe wevatengi vake, mumhanyi wemujaho wemujaho aidzidzira kupisa uye akanyunyuta nezve kuneta nguva dzese. Anobuda, aive achimurambidza zvakanyanya kudya kwake munyu. "Haana kushandisa munyu pakubika kana patafura uye akasarudza ma-pretzels, maputi, uye nzungu dzisina munyu. Akadya zvakanyanya zvisina kugadziridzwa 'zvese zvakasikwa' zvikafu zvine sodium yakawanda," anodaro Clark. Paakawedzera imwe sodium pane chikafu chake - achimwaya munyu pambatata yake yakabikwa uye mumvura inodzika asati awedzera pasita, akataura achinzwa zviri nani zvakanyanya.

Vamwe vakadzi vakasimba vanoda munyu wakawanda, anodaro Amy Goodson, R.D., nyanzvi yezvekudya kwemitambo muDallas. Munguva yesimba rekurovedza muviri, vakadzi vazhinji vanorasikirwa nesodiyamu, potasium, uye mvura. Asi "majuzi emunyu" anorasikirwa zvakanyanya uye nekudaro anoda kuizadza mushure. (Kuti uone kana iwe ukawira muchikamu ichi, ona "Chii Chaunofanira Kuita.") (Yakabatana: Iyo Yega Chikonzero Chiremba Wako Angangoda Iwe Idya Yakawanda Munyu)

Saka, Sodium Yakanaka Kwauri Here?

Ndiyo gakava guru remunyu. Muchokwadi, mhinduro iyoyo ichave yakasiyana kubva kumunhu kuenda kumunhu, sezvo pane zvakanakira uye zvakaipira kune sodium (sekunge neinenge chero chinhu chauri kuisa). Kune vamwe vanhu, zvakawandisa zvicherwa zvinogona kuita kuti itsvo dzichengetedze imwe mvura (ndosaka ichikonzeresa kuputika), ichiwedzera huwandu hweropa. Izvo zvinoisa kumanikidza kwakawanda pamitsipa yeropa, kumanikidza moyo kuti ushande zvakanyanya. Nekufamba kwenguva, izvo zvinogona kushanduka kuita yakakwira BP, anodaro Rachel Johnson, Ph.D., RD, mutauriri weAmerican Heart Association. Nekuti mumwe muvatatu vekuAmerica ane high blood pressure uye kudya munyu mushoma kunogona kubatsira kuderedza hypertension, muma1970 nyanzvi dzakakurudzira kuderedza, uye kamwe kamwe nyika yose yakanga iri pamutambo wekudzivirira munyu. Zvinoenderana neazvino maDhijitari Guidelines kumaAmerican, iwe unofanirwa kuwana asingasviki mamirigri mazana maviri nemazana matatu esodium pazuva; iyo American Heart Association inoitora ichitungamira pamwe nekurudziro yavo yemamirigiramu anosvika chiuru nemazana mashanu pazuva.

Asi chirevo chazvino kubva kuInstitute of Medicine chinobvunza kana chikafu chakaderera-sodium chakakodzera munhu wese. Mushure mekuongorora humbowo, nyanzvi dzeIOM dzakataura kuti pakanga pasina humbowo hwekuti kudya isingasviki 2,300 milligrams pazuva kwakakonzera kufa kushoma kubva kuchirwere chemoyo uye sitiroko. Mu American Zvinyorwa zveHypertension, kuongororwa kwezvidzidzo zvinomwe zvinosanganisira vanhu vanopfuura 6,000 hazvina kuwana uchapupu hwakasimba hwokuti kucheka kudya kwemunyu kwakaderedza ngozi yekurwadziwa kwemoyo, sitiroko, kana kufa muvanhu vane hutano hwakanaka kana hwepamusoro. "Kurudziro yazvino yakavakirwa pakutenda kuti izvo zvakaderera, zviri nani," anodaro Michael Alderman, MD, purofesa akabuda mukurapa paAlbert Einstein College of Medicine. "Asi iyo ichangoburwa data pamhedzisiro yehutano inoratidza kuti nhungamiro idzi hadzina kurongeka."

Kuenda pasi zvakanyanya kungave kune njodzi. Mune ongororo yakaitwa neCopenhagen University Hospital, chikafu chine low-sodium chakakonzera kuderera kwe3,5 muzana muropa reropa kune vanhu vane chirwere cheBP. Izvo zvingave zvakanaka, kunze kwekunge zvakasimudzawo yavo triglycerides uye cholesterol uye yakawedzera mazinga ealdosterone uye norepinephrine, mahormone maviri anogona kuwedzera insulin kuramba kwenguva. Zvese izvo zvinhu zvinozivikanwa nenjodzi yezvirwere zvemoyo.

Ikozvino pane chimwezve chikonzero chekuenda kumberi nekuisa munyu maveji ako: MunaKurume, vaDanish vatsva vakazivisa, mushure mekuongorora dzakawanda zvedzidzo, ivo vaive vaona kuti kunwa yakanyanya sodiamu kwakabatana nenjodzi huru yekufa. Vakaona kuti yakachengeteka renji kune vanhu vazhinji ichibva pa2645 kusvika ku4,945 milligrams emunyu pazuva. Idzi ndidzo nhamba dzevazhinji vekuAmerica vari kutosangana, asi, zvinosuruvarisa, mazhinji eiyo sodium-iyo inokwana makumi manomwe neshanu muzana-inobva mupakiti uye muresitorendi chikafu, mazhinji ayo akaremerwa nemacalorie, akawedzera shuga uye kunyange trans mafuta. Vakapara mhosva zvakanyanya ndivo vanonzi Munyu Wechitanhatu: chingwa nemipumburu, nyama dzakaporeswa, pizza, muto, huku, uye masangweji. Kurongeka kwakajairwa kwenyama yemombe yekuChina ine broccoli ine 3,300 milligrams, uye ndiro yehuku parm inosvika pedyo ne3,400 milligrams. “Ingave iri resitorendi yemhando yepamusoro kana yekudyira yakakora, mikana iripo ndeyokuti iri kushandisa munyu wakawanda,” anodaro Michael Jacobson, Ph.D., mukuru mukuru weCenter for Science in the Public Interest, boka risingaite purofiti rakadaidzira. iyo Chikafu neDrug Administration kudzikamisa iyo sodium inotenderwa mukugadzirwa uye chikafu cheresitorendi.

Izvo zvinosiya vakadzi vakaringana vari kudya chikafu chepamusoro-soro chinosanganisira chikafu chitsva chakawanda, semichero nemiriwo, uye tsanga dzakazara mune chimiro chakanaka. "Haufanire kungwarira nezve sodium sezvinoita vamwe vanhu kana uri kuita zvimwe zvinhu zvakawanda nemazvo," anodaro Jacobson. Kunyanya kutsvagisa kunoratidza kuti kuve unoshingaira kunogona kupa dziviriro yechisikirwo kubva pamhedzisiro yakaipa. "Kana uchishanda, unogona kushivirira munyu wakawanda mukudya kwako kupfuura munhu asiri," anodaro Carol Greenwood, Ph.D., purofesa wezvekudya kwesainzi paYunivhesiti yeToronto. Izvi zvinoreva kudzivirirwa kubva pakubata kwesodium paropa — uye pamwe zvakatowanda. Mukutsvagisa kwaGreenwood, vanhu vakuru vakura vaidya chikafu chine munyu wakawanda vakaratidza kuderera kwekuziva kupfuura avo vane mashoma emunyu, asi kwete pakati peavo vaive vakasimba panyama. Vaichengetedzwa, zvisinei nekuti vaidya munyu wakawanda zvakadii. "Kuwanda kwekuita basa kunodzivirira tsinga dzeropa uye hutano hurefu hwehuropi," anotsanangura kudaro.

Pazasi mutsara: Kana iwe uchishanda uye uchidya chikafu chine hupfumi, sodium haifanire kukushungurudza. "Pazvinhu zvose zvaunofanira kunetseka nezvazvo," anodaro Dr. Alderman, "unogona kubvisa iyo patafura."

Hutano Nzira dzekusanganisa Sodium Mukudya Kwako

Kurovedza muviri uye kudya kudya kunovaka muviri zvinhu zvese zvakanaka zvinodzivirira zvinokanganisa sodium, saka haufanire kurasa saltshaker yako. Panzvimbo iyoyo, tora iyi nzira inonzwisisika kune sodium. (Uye edza idzi kunze-kwe-dzakajairwa nzira dzekushandisa fashoni munyu.)

Sarudza kana iwe uri "juzi rine munyu."

Mushure mekuita kwako kunotevera push-it-to-the-max workout, sungirira tangi yako kumusoro kuti iome, wobva watarisa kune yakasara chena. Kana iwe uchizviona, iwe unoda kunyange yakawanda sodium kupfuura mukadzi chaiye akakwana. Vavhiyisi veNovice vanowanzo kurasikirwa nemunyu mune ziya (nekufamba kwenguva, muviri wako unochinjika uye unorasikirwa zvishoma). Nzira yekuchenjera yekuzadza: Iva nechikafu chekumashure-kwese uko kune sodium-pretzels uye tambo chizi kana yakaderera-mafuta kottage chizi nemichero - kana kuwedzera munyu kuzvikafu zvine hutano zvakaita semupunga wakasviba nemiriwo. Iwe unofanirwa kuwedzera panguva yako yekurovedza muviri-nezvinwiwa zvemitambo, gels kana chews ine sodium uye mamwe electrolytes-chete kana iwe uchidzidzira kwemaawa mashoma kana uri mutambi wekutsungirira.

Chengeta tabo paBP yako.

Kuwedzera kweropa kunowedzera kuwedzera zvishoma nezera, saka kunyangwe kana nhamba dzako dzakanaka izvozvi, vanogona kusaramba vakadaro. Ita kuti BP yako iongororwe kanokwana makore maviri ega ega. Hypertension haina zviratidzo, ndosaka ichiwanzonzi muurayi akanyarara.

Gara nezvokudya zvakakwana.

Kana iwe uri kutoedza kuderedza kudya kwakagadzirwa uye kudya zvishoma, unenge uchingodzikisira yako sodium kudya. Kana yako BP yakakwira zvishoma, tanga kuenzanisa zvigadzirwa muchikamu chimwe chete, senge masobho nechingwa, kuti uone kuti yavo sodium inokwira sei. Maswiti mashoma mashoma anogona kubatsira kuderedza kutora kwako.

Tsvaga nhoroondo yemhuri yako.

Pane yakasimba genetic chikamu kune hypertension, saka vakakodzera, vanhu vane hutano vanogona kuve neBP kana ikamhanya mumhuri. Ramba uchiswedera padhuze pane rako reropa uye yako yekudyiwa kudya kana hosha yehosha iri mumhuri yako muti. Inenge chetatu chevanhu vane sodium svutugadzike, zvinoreva kuti BP yavo ichapindura zvakanyanya kune izvo zvinhu kupfuura zvinoita vamwe vanhu (izvi zvinowanzoitika muAfrican-America uye nevanhu vakanyanya kufuta).

Tora potassium yakawanda.

Iyo mineral ndiyo kryptonite kune sodium, ichikanganisa masimba ayo. Chikafu chine potassium yakawanda chinogona kubatsira kuderedza BP. Uye haungadi here kudya mamwe mabhanana nesipinachi pane kungobaya mapopcorn? Dzimwe nyeredzi sosi dzinosanganisira mbatatisi, edamame, cantaloupe, uye nyemba. Paunenge uripo, wedzera kudya kwako kwemafuta emafuta akaderera uye zviyo zvakakwana zvakare. Izvi zvakaratidza kuve zvinobudirira mukuderedza BP.

Ongororo ye