6 Yakaderera-Sodium Zvekudya Kuvandudza Yako Mwoyo Hutano

Zvemukati

• Mhondi yakanyarara
• 1. Iwe haugone kukanganisa nevheji
• 2. Mbatatisi uye potasium
• Nzira Yokudhonza Mbatatisi
• 3. Tora nguva yako kunakirwa nenzungu
• 4. Chibereko ndiye zvihwitsi zvihwitsi
• 5. Yogati ishamwari yako
• 6. Bhinzi nezviyo
• Chii chisingadyiwe
• Low sodium inogona kuenda nenzira yakareba

Mhondi yakanyarara

Iwe unogona kunge wakanzwa kuti kudya munyu wakawanda kunogona kukuvadza. Dzimwe nguva zviri kuita kukanganisa iwe usina kumbozviziva. Semuenzaniso, munyu wakawandisa mukudya kwako unogona kukonzeresa BP, zvinova zvakaoma kuti munhu aone, kunyanya pakutanga.

Dr. Morton Tavel, purofesa anobuda muIndiana School of Medicine, anoti chinenge chikamu chimwe muzvitatu chevaAmerica vane BP yakakwira. Iyi nhamba inoenderanawo neCentre for Disease Control and Prevention's reports pamusoro peBP. Iyo inotaura kuti kukwirira kweropa kunogona kuwedzera njodzi yako yechirwere chemwoyo uye sitiroko, izvo zviri zvimwe zvezvikonzero zvinouraya muUnited States. Ngozi iyoyo inowedzera nezera.

Izvo zvine njodzi yekukwira kweropa zvinosanganisira kuva nemimwe mamiriro, akadai seshuga, nhoroondo yemhuri uye genetics, uye sarudzo yemararamiro. Iwe unogona kushandura marongero ehupenyu kubatsira kudzora uye kugadzirisa rako reropa, zvakadaro.

Tavel inoti iwe unofanirwa kuzvimisikidza isingasvike mamirigiramu mazana maviri nemazana matatu (mg) e sodium pazuva, inova ingori huwandu hwesodium inowanikwa mune imwe teaspoon yemunyu. Nekudaro, anoti kunyangwe kudzikiswa kune mwero, kusvika 1,500 mg pazuva, kunogona kutungamira kuhutano hwakanaka.

Aya mazano anotsigirwawo neAmerican Heart Association.

Tavel inokurudzira kusarudza chikafu chakanyorwa kuti "yakaderedzwa sodium" kana "isina munyu wakawedzerwa." Ive neshuwa yekuverenga zvinyorwa, uye sarudza zvekudya zvine zvishoma pasi pe5 muzana yezvekurumbidzwa kwezuva nezuva munyu wemari. Heano zvimwe zvine hutano, zvakaderera-sodium kudya kwechando kuyedza.

Verenga pamusoro kuti uwane ruzivo pamusoro pezvitanhatu-zvine hutano zvekudya zvekuwedzera kune chako chikafu.

1. Iwe haugone kukanganisa nevheji

Miriwo mitsva uye yechando inowanzova yakaderera mune sodium (kazhinji iri pasi pe50 mg pakushanda) saka "mutakurire pane izvi," anodaro Lise Gloede, chiremba akanyoreswa wezvekudya uye wezvehutano. "Ngwarira miriwo yemumagaba uye madhirezi ane munyu une munyu wakawanda," anonyevera kudaro.

Panzvimbo iyoyo, iye anokurudzira kupfeka saradhi ine bharisamu vhiniga, uye pamwe nekuwedzera rakachengetwa edamame, yakaderera-sodium soya. "Zviri nyore kukanda pasadhi uye zvine hutano kwazvo."

2. Mbatatisi uye potasium

Mbatatisi dzakabikwa uye mbatatisi zvakasarudzika zvakaderera mu sodium uye zvakakwirira mu potassium, anodaro Gloede. Tavel inowedzera kuti kana chikafu chako chakazara mu potassium, haufanire kutapudza yakawanda sodiamu kubva pane chako chikafu (kunyangwe iwe uchifanira kudaro).

Unoda jazz kumusoro mbatata yako? Edza kuwedzera yakaderera-sodium salsa kune mbatata yakabikwa, kana kusasa imwe sinamoni pazamu rinotapira.

Nzira Yokudhonza Mbatatisi

3. Tora nguva yako kunakirwa nenzungu

Nzungu dzisina kuvhurwa muhombodo inzira yakanakisa yekudyiwa nekuti haina kana sodium zvachose. Bhonasi yakawedzerwa, Gloede anowedzera, ndeyekuti "zvinotora nguva yakareba kuti udye kana uchifanira kuvaburitsa muganda, saka zvinobatsira nekusava nekudya kwakanyanya."

Popcorn inogona kuve yakanyanya yakaderera sodium kurapwa zvakare kana iwe uchinakirwa isina unsalted vhezheni. Ipop mumhepo inozvibuditsa pachako kana pachitofu neine chete oiri yemafuta.

4. Chibereko ndiye zvihwitsi zvihwitsi

Zvakawanda semiriwo, michero yakasikwa yakaderera mune sodium. Maapuro, apurikoti, mapapai, uye mapee ndiwo mabheji ako akanakisa, pamwe nemabhanana, ayo akazarawo neepotassium inofadza moyo.

Edza kutsiva michero kune mamwe mashuga muhupenyu hwako. Iva neapuro pachinzvimbo chemakeke mapfupi, kana mamwe maapurikoti pachinzvimbo chenguruve.

5. Yogati ishamwari yako

Yogati yakanyanya kuderera mune sodium. Edza kunamatira kune yakajeka yogati uye kudzivirira nzira dzakasarudzika, zvisinei, sezvo zviine shuga yakawedzerwa.

Rangarira, yogati yakajeka haifanire kunge iri bland. Kanda mune chimwe chibereko uye iwe une hutano, hwakaderera-sodium kurapwa izvo zvichaita zvakanyanya kukuvara zvakanyanya kupfuura ice cream, sherbet, kana pie.

6. Bhinzi nezviyo

Bhinzi nenyemba, pamwe chete nezviyo, zvese zvakaderera mune sodium. Zviyo zvakaita seoats zvinogona kubatsira kudzikisa cholesterol yakaipa uye kudzikisira njodzi yako yerudzi rwechipiri chirwere cheshuga. Ingova nechokwadi chekushandisa bhinzi dzakaomeswa, kana kutenga yakaderera-sodium dzakasiyana bhinzi dzemumagaba kana iwe uri kutenga zvekudya zvemumagaba.

Tanga zuva rako nembiya yeoatmeal, iyo iwe yaunogona kukwirisa nemichero, michero, nzungu, uye imwe sinamoni yekuwedzera kunhuwirira. Pinzai mupunga nebhinzi mumabiko enyu nemanheru.

Kana iwe uchinetseka nezve blandness, iwe unogona kuyedza kuravira chikafu chako nepepper, jalapeno micheka, masosi anopisa, hanyanisi, kana ndimu kanaimuimu. Iwe unogona zvakare kuwedzera akasiyana akasiyana mahebhu uye nezvinonhuwira kuzvikafu zvako izvo zvinopa kuravira pasina kuwedzera imwe sodium. Edza turmeric, thyme, rosemary, paprika, gariki, kana cayenne, semuenzaniso.

Chii chisingadyiwe

Kune zvimwe zvekudya iwe zvechokwadi zvaunoda kudzivirira kana iwe uri kuyedza kudzikisa yako sodium yekudyiwa. Sopu dzemumagaba dzinogona kutakurwa nemunyu. Kudya kwakaomeswa, zvakapetwa chikafu, uye chikafu chinokurumidza kazhinji chinowanzo kuve chakakwirira mune sodium, futi.

Masukini akakangwa uye masobho epakarepo akazara ne sodium. Kunze kwekukwirira mushuga, zvinhu zvakabikwa zvine huwandu hwakanyanya hwe sodium nekuda kwesoda yekubikira yaishandiswa kuigadzira, uye imwe munyu inogona kuwedzerwa kunhuwirira.

Low sodium inogona kuenda nenzira yakareba

Dzimwe nguva munhu anowanzo kuve neBP yepamusoro nekuda kwemajini. Kukwegura ndechimwe chikonzero chinowanzoitika cheBP.

Yakawandisa sodium mune chikafu inogona kunge isina hutano kune vanhu vanotove nehigh BP kana avo vakarwara nemoyo. Neine hunyanzvi hwekugadzira, zvisinei, kudzikisa huwandu hwemunyu mukudya kwako hakuna kuoma sezvaungafunge.

Tarisa nachiremba wako kana chiremba akanyoreswa wezvekudya - vanozove nemamwe mazano enzira dzekudzora pamunyu mukudya kwako.