Anthu ambiri amakhala okhudzidwa ndi kupeza sodium yochuluka kwambiri kuchokera ku zakudya zomwe amadya, koma nthawi zina owerenga amafuna kudziwa ngati angathe kupeza sodium yaing'ono kwambiri.
Malingana ngati mutadya chakudya chokwanira tsiku ndi tsiku, simungathe kukhala osowa mu sodium, ngakhale mutapewa zakudya zowonongeka ndi mchere (kuphatikizapo mchere wamchere ). Mavitamini ochepa amapezeka mwachilengedwe m'mamasamba, nyama, nsomba, mkaka, tchizi, ndi mkate.
Kutaya kwa Sodium
Mutha kutaya sodium pang'ono tsiku lililonse mukamapsa thukuta, koma zakudya zanu zimapereka sodium yokwanira kuti mutenge ndalamazo. N'zotheka kukhala wolephera mu sodium ngati mumatuluka thukuta kwambiri, ngati mutapitirira-kudzigwira ntchito tsiku losautsa. Mukhoza kupewa kutaya kwa sodium mwakumwa zakumwa za masewera zomwe muli electrolytes.
Ngakhale kuti chakudya chosoŵa sichitha, mungathe kuyendetsa magulu anu a sodium pansi pa zoopsa ngati mumamwa mowa kwambiri mofulumira, zomwe zimayambitsa matenda otchedwa hyponatremia . Maseŵera otsika kwambiri a sodium amachititsa kupweteka kwa minofu, kunyoza, kusanza, chizungulire, ndipo ngati sichikuchiritsidwa, kungachititse mantha ndi kumveka.
Malinga ndi Buku la Merck, zimatengera madzi okwana malita asanu ndi limodzi tsiku ndi tsiku kuti liwononge munthu wamkulu wathanzi. Ngati muli ndi vuto linalake la mtima, chiwindi, kapena impso, mukhoza kukhala pachiopsezo chachikulu cha hyponatremia ndipo muyenera kuyankhula ndi dokotala wanu za madzi omwe amamwa tsiku lililonse.
Kodi Ndikufunika Mphamvu Zambiri Zotani?
Malinga ndi United States Institute of Medicine, mumafunika makilomita 1,500 patsiku kuti mulowe m'malo mwa zomwe mumasowa. Mukhoza kupeza zambiri mwa kudya zakudya zabwino.
Chikho cha mkaka chili ndi pafupifupi 140 milligrams ya sodium, ma ouni anayi a ng'ombe ali ndi milligrams pafupifupi 60, ndipo phesi lalikulu la udzu winawake uli ndi pafupifupi mamiligalamu 50.
Zonsezi zimawoneka kuti ndizochepa mu sodium chifukwa ali pamunsi kapena 140 milligrams pa kutumikira, koma inu mukhoza kuwona momwe iwo akanati awonjezerepo masana.
Zakudya zowonongeka zili pamwamba pa sodium . Ndizofala kuti anthu adye milogalamu yoposa 3,000 tsiku ndi tsiku. Ngati mulibe vuto lakuthamanga kwa magazi (kapena muli pa chiopsezo chachikulu chotenga kuthamanga kwa magazi), mutha kukhala ndi mailosi 2,400 patsiku. IOM imaika milligrams 1,500 monga cholinga cha aliyense amene ali ndi mphamvu ya magazi kapena ali ndi zaka zoposa makumi asanu komanso Azimerika a zaka zonse.
Chifukwa Chiyani Sodium Ndi Yofunika Kwambiri?
Pali zambiri zomwe zinalembedwa zokhudza kudula sodium kuti zikhale zovuta kukumbukira kuti ndizofunikira mthupi. Sodium ndi electrolyte, yomwe imatanthawuza kuti imathandizira kuti madzi anu asamagwire bwino ntchito pogwiritsa ntchito madzi, potaziyamu, ndi chloride . Muyeneranso sodium ya mitsempha yathanzi ndi minofu yogwira ntchito.
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Institute of Medicine ya National Academy. "Zofuna Zowonjezera Zakudya: Madzi, Potassium, Sodium, Chloride, ndi Sulfate."
Mayesero a Lab "Sodium."
Merck Manual. "Kutentha kwa madzi."
Dipatimenti ya Ulimi ya United States Agricultural Research Service National Nutrient Database ya Standard Reference Release 28. "Kusaka Chakudya."