Yakawanda Sei Sodium Yaunofanira Kuva Nezuva?

Zvemukati

• Zvakakodzera Hutano
• Yakabatanidzwa neHurumende High Pressure
• Zvemutemo Zvekudya Kuraira
• Njodzi dzekudzikira
• Unofanirwa Kuganhurira Kudya Kwako?
• Dzimwe Nzira dzeKudzora Ropa Rako Kudzvinyirira uye Kuvandudza Hutano
• Rovedza muviri
• Idya Zvibereko Zvakawanda Nemiriwo
• Idya mashoma maKoriori
• Deredza Doro
• Icho Chinokosha

Sodium - inowanzo kungonzi munyu - inowanikwa mune zvese zvinhu zvaunodya nekunwa.

Izvo zvinoitika zvakasikwa muzvikafu zvakawanda, zvinowedzerwa kune vamwe panguva yekugadzirwa uye zvinoshandiswa seanonhuhwirira mumiririri kumba neresitorendi.

Kwenguva yakati, sodium yave ichibatanidzwa nekukwirisa kweropa, izvo zvinokanganisa mitsipa yako yeropa uye tsinga kana zvasimudzwa zvakanyanya. Nekudaro, izvi zvinowedzera mukana wako wehosha yemwoyo, sitiroko, kutadza kwemoyo uye chirwere cheitsvo.

Naizvozvo, vatungamiriri vanoverengeka vehutano vakagadza nhungamiro yekudzora kudya kwesodium.

Zvisinei, idzi nhungamiro dzave nekukakavara, sezvo havazi vese vanogona kubatsirwa kubva pane yakaderedzwa-sodium chikafu.

Chinyorwa ichi chinotsanangura kukosha kwesodium, zvingangoita njodzi dzekuwedzeredza- kana kudonhedza pasi uye kuti yakawanda sei sodium yaunofanira kudya pazuva.

Zvakakodzera Hutano

Kunyangwe ichiramba ichiongororwa, sodium chinhu chinovaka muviri chinodiwa kune hutano hwakanaka.

Ndiyo imwe yemagetsi emuviri wako, ayo ari zvicherwa zvinogadzira ioni emagetsi.

Chinhu chikuru sosiamu mune akawanda madhayeti inowedzerwa munyu muchimiro che sodium chloride - inova 40% sodium uye 60% chloride nekurema ().

Nekuti munyu unoshandiswa zvakanyanya mukugadzira chikafu uye kugadzira, chikafu chakagadziriswa chinofungidzira 75% yesodium yakazara yakadyiwa ().

Mazhinji esodium yemuviri wako anogara muropa rako uye neaya mvura akakomberedza maseru ako, uko kunobatsira kuchengetedza izvi zvinwiwa zvakaenzana.

Pamwe pamwe nekuchengetedza yakajairwa fluid fluid, sodium inotora chinzvimbo chakakosha mune yakajairwa nerve uye mhasuru basa.

Itsvo dzako dzinobatsira kugadzirisa mwero wemuviri wako nesodium nekugadzirisa huwandu hunobuda mumugodhi wako. Iwe zvakare unorasikirwa sodium kuburikidza nekudikitira.

Kudya kwekushomeka kwesodium kwakashomeka zvakanyanya pasi pechinyakare mamiriro - kunyangwe neakanyanya-mashoma-sodium zvikafu (,).

Sodium chinhu chinovaka muviri chakakosha. Inoita basa rakakosha mutsinga uye mhasuru basa uye inobatsira muviri wako kuchengetedza zvakajairika fluid fluid.

Yakabatanidzwa neHurumende High Pressure

Yakagara ichizivikanwa kuti sodium inowedzera kuwedzera kweropa - kunyanya kune vanhu vane huwandu hwakakwira.

Nyanzvi zhinji dzinotenda kuti kubatana pakati pe sodium ne BP kwakatanga kuzivikanwa muFrance muna 1904 ().

Asi, pakanga pasina kusvika mukupera kwema1940 apo kubatana uku kwakazozivikanwa zvakanyanya apo musayendisiti Walter Kempner paakaratidza kuti kudya kwemupunga wakaderera-munyu kunogona kudzikisa BP muvanhu mazana mashanu vane nhanho dzakakwira ().

Kubva ipapo, kutsvagisa kwakasimbisa hukama hwakasimba pakati pekuwandisa kwesodhidhi uye kuwedzerwa kweropa (,,,).

Imwe yedzidzo hombe panhau iyi ndeye Inotarisirwa Urban Rural Epidemiology kuyedzwa, kana PURE ().

Kuongorora weti sodhiamu mwero wevanopfuura zviuru zana zvevanhu vanobva munyika gumi neshanu mumakondinendi mashanu, vaongorori vakaona kuti avo vanodya yakawanda sodiyamu vane yakakwira zvakanyanya BP kupfuura avo vane yakaderera ().

Vachishandisa huwandu hwakaenzana, mamwe masayendisiti akaratidza kuti vanhu vaidya zvinopfuura magiramu manomwe esodiyamu pazuva vaive panjodzi huru yechirwere chemoyo nekufa kwekutanga pane vanhu vaidya magiramu matatu pazuva ().

Nekudaro, havazi vese vanopindura kune sodium nenzira imwechete.

Vanhu vane chirwere cheBP, chirwere cheshuga uye chirwere chetsvo chisingaperi, pamwe nevakuru vevanhu vemuAfrica, vanowanzo kuve nehanya neropa-rekumanikidza-kukwidza mhedzisiro yesodium (,).

Kana uri nehanya munyu, vakaomerwa yavaibvisa yaunodya inokurudzirwa - sezvo muve nenguva yakakwirira pangozi ropa-kufurirwa-related mwoyo chirwere (14).

Sodium inowedzera kuwedzera kweropa. Mhedzisiro iyi yakasimba kune vamwe vanhu, ichivaita vanzwe zvakanyanya kune munyu uye vanowanzoita chirwere chemoyo-chakanangana nehutano.

Zvemutemo Zvekudya Kuraira

Kwemakumi emakore, zviremera zvehutano zvakurudzira vanhu kudzikisira kudya kwavo kwesodium kudzora BP.

Inofungidzirwa kuti muviri wako unongoda 186 mg yesodium pazuva kuti ushande nemazvo.

Nekudaro, zvingangove zvisingaite kudya ichi chidiki, uchiri kusangana nesimba rako zvido uye kuwana iyo yakakurudzirwa kudya kweimwe yakakosha michero.

Naizvozvo, iyo Institute of Medicine (IOM) inokurudzira kuti vanhu vakuru vane hutano vanodya 1,500 mg (1.5 gramu) yesodium pazuva (14).

Panguva imwecheteyo, iyo IOM, USDA uye neDhipatimendi reUtano reHutano neHuman Services vanokurudzira kuti vanhu vakuru vane hutano vadzikise kudya kwavo kwemazuva ese sodium isingasvike 2,300 mg (2.3 gramu) - kuenzana kwetipuni imwe yemunyu (14,).

Uyu muganho wakagadzwa zvichibva pauchapupu kubva kuzvidzidzo zvekiriniki zvekuti sodium inotora pamusoro pe2,300 mg (2.3 gramu) pazuva inogona kukanganisa kukanganiswa kweropa uye kuwedzera njodzi yechirwere chemoyo.

Nekuda kwekuwedzera kwekurasikirwa kwesodhidhi kuburikidza nedikita, izvi zvinongedzo hazvishande kune vanhu vanoshingairira sevamhanyi vemakwikwi kana vashandi vanoratidzwa kupisa.

Mamwe masangano anoita kurudziro dzakasiyana.

IWHO inoratidza kushandisa 2,000 mg (2 gramu) yesodium pazuva, uye iyo American Heart Association inokurudzira kudya kwakaderera zvakanyanya kwe1, 500 mg (1.5 gramu) pazuva (, 17).

Nhasi, vanhu vekuAmerican vanodya sodiamu yakawanda kupfuura inokurudzirwa nezviremera zvehutano - avhareji ingangoita 3,400 mg (3.4 gramu) zuva nezuva ().

Zvisinei, izvi zvinokurudzirwa zvave zvichikakavadzana, sezvo vanhu vane huwandu hwemagetsi eropa vangasabatsirwa nekudzora kudya kwavo kwesodium (,).

Muchokwadi, humbowo hunoratidza kuti kunwa munyu mushoma kunoderedza njodzi yehosha yemoyo muvanhu vane hutano ishoma. Zvinogona kutokuvadza ().

Vatano vezvehutano vanokurudzira pakati pe 1,500 mg (1.5 gramu) uye 2,300 mg (2.3 gramu) yesodium pazuva kwehutano hwemwoyo - zvakaderera pane vekuAmerican vanodya paavhareji.

Njodzi dzekudzikira

Humwe humbowo hunoratidza kuti kudzora kudyiwa kwesodium kumatanho akakurudzirwa kunogona kukuvadza.

Mune ongororo yekuongorora inosanganisira vanhu vanopfuura 133,000 vane uye vasina kukwirisa kweropa kubva kunyika makumi mana nepfumbamwe kumakondinendi matanhatu, vaongorori vakaongorora kuti kudya kwesodium kwakakanganisa sei njodzi yechirwere chemoyo nekufa kwekutanga ().

Kuongorora kwakaratidza kuti - zvisinei neropa - vanhu vakadya isingasviki 3,000 mg (3 gramu) yesodium pazuva vangangodaro vane chirwere chemwoyo kana kufa vachienzaniswa nevanhu vakadya 4,000-5,000 mg (4-5 gramu).

Uyezve, avo vakadya zvisingasviki 3,000 mg (3 gramu) yesodium pazuva vaive nehutano hwakaipisisa pane vanhu vanoshandisa 7,000 mg (7 gramu).

Zvakadaro, vaongorori vakaonawo kuti vanhu vane BP yakakwira vanodya anopfuura magiramu manomwe esodium pazuva vane njodzi yakakura kwazvo yechirwere chemoyo kana kufa pane vanhu vanodya magiramu 4-5.

Izvi nemimwe mhedzisiro zvinoratidza kuti shoma sodiamu inogona kukuvadza hutano hwevanhu pane yakakwira intakes (,,).

Mukati mevanhu vaviri vane yakakwira uye yakajairika BP, kunwa yakawandisa sodhomu kwakaratidzirwa kukuvadza hutano kupfuura kudya zvakawandisa.

Unofanirwa Kuganhurira Kudya Kwako?

Vanhu vane BP yakakwira vanodya anopfuura manomwe magiramu esodiyamu pazuva vanofanirwa kunwa zvishoma.

Izvi zvinogona kushanda kana iwe ukarairwa nachiremba wako kana akanyoreswa dhayetiiti kudzora yako yekudya sodiamu nekuda kwezvikonzero zvekurapa - senge mune yekudya yakaderera-sodium yekurapa chikafu.

Nekudaro, kucheka kumashure kune sodium hakuite kunge kunoita mutsauko wakawanda kune vanhu vane hutano.

Kunyangwe zviremera zvehutano zvichiramba zvichimanikidza kutora yakaderera sodium, ichitapudza sodium zvakanyanya - pazasi pemagiramu matatu pazuva - inogona kukanganisa hutano.

Zvidzidzo zvinoratidza kuti vanhu vanodya isingasviki matatu magiramu esodiyamu pazuva vari panjodzi huru yechirwere chemwoyo nekufa kwekutanga pane vanhu vanodya magiramu 4-5.

Izvi zvinomutsa kunetsekana nezvekuti yazvino mirayiridzo yesodium - kubva pa1, 500 mg (1.5 magiramu) kusvika ku2,300 mg (2.3 gramu) - iri kuita zvinokuvadza kupfuura kunaka, seboka rinowedzera reuchapupu rinoratidza kuti aya mazinga angave akaderera kwazvo.

Izvo zvakati, iine chete 22% yevagari vanobva munyika makumi mana neshanu vanoshandisa anopfuura magiramu matanhatu esodiyamu pazuva, huwandu hwesodium iyo vanhu vane hutano varikunyura parizvino ingangove yakachengeteka ().

Kana iwe ukadya zvinopfuura magiramu manomwe esodium pazuva uye uine yakakwira BP, izano rakanaka kudzikisira kudya kwako kwesodium. Asi kana uine hutano, huwandu hwemunyu hwauri kushandisa parizvino hunogona kunge hwakachengeteka.

Dzimwe Nzira dzeKudzora Ropa Rako Kudzvinyirira uye Kuvandudza Hutano

Kuzadzisa huwandu hwakaderera hwesodium iyo inokurudzirwa nevakuru vehutano kunogona kunge kwakaoma uye kungangodaro kusiri iko kwakanakira hutano hwako.

Kune dzimwe nzira dzinoshanda uye dzinoshanda dzekudzora yako BP uye kugadzirisa hutano hwako usinga tarise chete pane huwandu hwesodium iwe yaunoshandisa.

Rovedza muviri

Kuita maekisesaizi kwakabatana nemamirioni ezvehutano zvinobatsira - kusanganisira kuderera kweropa ().

Iko kusanganiswa kweaerobic uye yekumisikidza kudzidziswa kwakanaka, asi kunyangwe kungofamba kunogona kubatsira kuunza ako mazinga pasi (,,,).

Kana iwe usingakwanise kuzviita kune yekurovedza muviri, edza kufamba kweinenge 30 maminetsi pazuva. Kana iyi nguva yakawandisa kuti ibudirire panguva imwe chete, iputse kuita matombo gumi-emaminetsi.

Idya Zvibereko Zvakawanda Nemiriwo

Vanhu vazhinji havadye michero nemiriwo zvakakwana.

Izvi zvekudya zvine michero yakakosha - senge potasium uye magnesium - izvo zvinogona kudzikisa BP (,).

Muriwo senge lettuce, beetroot, sipinashi uye arugula zvakare zviwanikwa zvakanaka zve nitrate, izvo zvinowedzera kugadzirwa kwako kwe nitric oxide (,).

Nitric oxide inodzoreredza yako mitsipa yeropa uye arteri, ichiita kuti iwedzere uye iwedzere kuyerera kweropa - pakupedzisira ichideredza yako yeropa ().

Idya mashoma maKoriori

Sodium kushandiswa kunosanganiswa nekoriori yekudyiwa - iwo macalorie aunodya, inowedzera sodium yaunodya ().

SInce vanhu vazhinji vanodya macalorie akawanda kupfuura zvavanoda zuva rega rega, kungocheka macalorie ndiyo nzira iri nyore yekudzora yako yekudya sodiyamu pasina kufunga zvakanyanya.

Kudya mashoma macalorie kunogona zvakare kukurudzira kuonda, izvo zvinogona kudzikisira kuwedzera kwako kweropa zvakare (,,,).

Deredza Doro

Pamusoro pemamwe mitezo yakati wandei yemhedzisiro, kunwa doro zvakanyanya kunosanganisirwa nehuremu hweropa (,,,).

Vakadzi nevarume vanofanirwa kudzikisira kunwa doro kune imwe kana maviri zvinwiwa pazuva, zvichiteerana. Kana iwe ukapfuura aya mazano, ungangoda kucheka (38).

Imwe yekumwa doro yakaenzana:

• 12 maounzi (355 ml) yedoro renguva dzose
• 8-10 maunzi (237-266 ml) yedoro remumera
• 5 ounces (148 ml) yewaini
• 1.5 ounces (44 ml) yemweya yakasvibiswa

Kune dzimwe nzira dzinoshanda uye dzinoshanda dzekudzikisa kuwedzerwa kweropa rako pane kutarisa yako yekudya sodiamu.Izvi zvinosanganisira kurovedza muviri, kudya michero yakawanda uye miriwo uye kuderedza macalorie uye doro.

Icho Chinokosha

Sodium chinhu chinovaka muviri chakakosha chinodiwa nemuviri wako kumabasa akakosha akawanda.

Vehutano vanorumbidza pakati pe1,5 ne2.3 gramu yesodium pazuva. Asi, huri kuwedzera humbowo hunoratidza kuti aya marongero anogona kunge akaderera zvakanyanya.

Vanhu vane BP yakakwira havafanirwe kudarika magiramu manomwe pazuva, asi kana uine hutano, huwandu hwesalt hwauri kushandisa parizvino hunogona kunge hwakachengeteka.

Kana iwe uchinetseka nezve yako BP, pane zvimwe zvakawanda, zvinobudirira zvinhu zvaunogona kuita, sekurovedza muviri, kugadzirisa kudya kwako kana kurasikirwa uremu.