Anthu ambiri amadya kaŵirikaŵiri ndalama zomwe amalimbikitsa tsiku lililonse
Sodium ndi gawo lofunika kwambiri la chakudya chamagulu, ngakhale kuti anthu ambiri amadya kwambiri kuposa ndalama zomwe amalimbikitsa tsiku lililonse. Ngakhale mchere ndiwopambana kwambiri wa sodium, zakudya zambiri zomwe zimagwiritsidwa ntchito zili ndi sodium yowonjezera, mwina ngati zoteteza kapena zotsekemera. Pofuna kuchepetsa kudya kwa sodium, nkofunika kudziwa zomwe muyenera kuyang'ana mu zakudya zomwe mumadya.
Ubwino
Sodium ndizitsulo zazikuluzikulu zomwe zimapezeka mumadzi ozungulira maselo m'thupi lanu.
Sodium ndi potaziyamu zimagwirira ntchito limodzi kuti zikhazikitse kuthamanga kwa magazi ndi mphamvu ya madzi. Sodium imathandizanso kuti pH ikhale yosavuta komanso minofu yanu komanso manjenje amafunika sodium kuti ikhale yoyenera.
Tsiku ndi Tsiku Zowonjezera Zokwanira
Nyuzipepala ya National Academy of Sciences 'Institute of Medicine (IOM) imanena kuti chakudya chovomerezeka chimakhala ndi zakudya zonse, kuphatikizapo sodium. Zakudya za tsiku ndi tsiku zokwanira (soy) za sodium zimachokera ku ndalama zomwe munthu aliyense wathanzi ali nazo. Pali kusiyana kwa zaka, koma osati kugonana.
| Zaka | Tsiku Lomwe Kulowa Koyenera |
|---|---|
| Zaka 1 mpaka 3 | 1,000 milligrams |
| Zaka 4 mpaka 8 | Miligramu 1,200 |
| Zaka 9 mpaka 50 | Milimita 1,500 |
| Zaka 51 mpaka 70 | 1,300 milligrams |
| Zaka 71+ | Miligramu 1,200 |
Zotsatira
Chinthu chodziwika kwambiri cha sodium ndi mchere, womwe ndi theka la sodium ndi theka la kloride . Kuchokera kuphika kupita ku mchere patebulo, nthawi zambiri amadziwidwira mwachindunji chakudya kuti apititse patsogolo kukoma. Mchere wa kosher ndi salt salinso wathanzi kusiyana ndi mchere wamba, mwina.
American Heart Association imanena kuti aliyense wa mcherewu ali ndi pafupifupi 40 peresenti ya sodium kulemera kwake.
Komabe, zakudya siziyenera kulawa mchere kuti zikhale zapamwamba mu sodium. Sodium imapezeka mwachilengedwe mu zakudya zambiri. Zakudya za mkaka, beets, ndi udzu winawake ndiwo zonse zomwe zimachokera ku sodium. Chakudya chokonzedwa nthawi zambiri chimakhala ndi sodium yaikulu kwambiri monga zotetezera zopangira komanso opatsa mphamvu.
Zakudya zam'deramo nthawi zambiri zimakhala ndi sodium.
Malingana ndi Centers for Disease Control and Prevention (CDC), zopezeka pamwamba pa sodium mu American diet ndi:
- Mkate ndi kupukuta
- Pizza
- Masangweji
- Kudula ndi kuziritsidwa
- Msuzi
- Burritos ndi tacos
- Zakudya zosakaniza (chips, popcorn, pretzels, crackers)
- Nkhuku
- Tchizi
- Mazira ndi omelets
Kutaya kwa Sodium
Chosowa cha sodium ndi chosowa chifukwa chakudya chokwanira chili ndi magawo awiri omwe amalimbikitsa. IOM imapanga pafupifupi mamiliyoni 1,500 pa tsiku, pafupifupi 1/4 supuni ya supuni. Mukhoza kufika ndi mamiligalamu 500 pa tsiku (supuni ya 1/10). Chakudya chakumadzulo chimakhala ndi ma 3 milligrams pafupifupi 3,000 mpaka 5,000. Ngakhale kuti izi zikhoza kukhala zosapitirira 1 supuni ya supuni imodzi, akadali ndi sodium zambiri zoti azidya tsiku ndi tsiku.
Pamene kusowa kwa sodium kumachitika, kawirikawiri zimayambitsidwa ndi thukuta lophwanyidwa pamodzi ndi madzi okwanira mu nthawi yochepa. Sizichitika mwa kungopewa zakudya ndi sodium. Matendawa, otchedwa hyponatremia, ndi owopsya moyo ndipo amafunika chithandizo chamankhwala mwamsanga.
Zowonjezera kwambiri
IOM imapereka kudya kwa tsiku ndi tsiku osati kuposa 2,400 milligrams patsiku, koma ndibwino kuyesa mamiligramu 1,500 tsiku lililonse. Zomwe Zakudya Zakudya Zakudya Zakudya Zophatikizidwa ziyenera kufotokoza kuti ndizovuta zotani m'thupi.
Mndandanda wa zosakaniza, mukhoza kuyang'ana mawu omwe ali ndi "mchere," "sodium," kapena "brine."
Chakudya chokwera kwambiri mu sodium chimakuika pangozi ya kuthamanga kwa magazi ndi matenda a mtima. Zingapangitse thupi kuti likhale ndi madzi ambiri ndipo likhoza kuwonjezera calcium kutaya mafupa anu.
Kuthetsa sodium
Njira yabwino yochepetsera kudya kwa sodium ndiyo kudya zakudya zatsopano komanso zakudya zochepetsedwa. Ngakhale zinthu zooneka ngati zopanda phindu monga kuvala saladi ndi condiments zingakhale zapamwamba mu sodium.
Kuphatikiza apo, mungagwiritse ntchito mchere m'malo mwa potassium m'malo mwa sodium. Muzidyetsa zakudya zanu ndi zitsamba ndi zonunkhira, koma samalani kuti mukhale ndi mchere wokhala ndi mchere komanso sodium.
Ndibwino kuti muchotse mchere wochokera ku gome lanu la chakudya chamadzulo.
Sungani zakudya zomwe ziri zochepa mu sodium, koma samalani chifukwa cha malonda. Zina mwa izi zikhoza kusocheretsa:
- Sodium Free: Miliri yosachepera 5 ya sodium yotumikira ndipo alibe sodium chloride
- Sodium yochepa kwambiri: 35 milligrams ya sodium kapena yochepa pa kutumikira
- Low Sodium: 140 milligrams ya sodium kapena yochepa pa kutumikira
- Kuchepetsa (kapena Kuposerapo) Sodium: Pafupifupi 25 peresenti yocheperapo sodium pamtumiki kuposa momwe nthawi zonse zimayendera
- Kuwala mu Sodium: Zomwe thupi la sodium limakhala likucheperachepera ndi 50 peresenti pa kutumikira
Zoterezi ziwiri zomaliza zingakhale zovuta chifukwa zimagwiritsidwa ntchito ku chakudya chomwe chili kale mu sodium. Mwachitsanzo, supuni ya msuzi wa soya wokhala ndi soliyamu yoposa 800 ndi soya yochepa ya soya ikhoza kukhala nayo mamiligalamu 400 a sodium. Izi ndi pafupifupi gawo limodzi mwa magawo atatu a malingaliro a tsiku ndi tsiku, kotero si chakudya chochepa cha sodium.
Mawu Ochokera
Popeza zakudya zambiri zimakhala zapamwamba kwambiri mu sodium, nkofunika kumvetsera momwe mchere ndi zakudya zowonjezera zopangidwa ndi sodium zili mu zakudya zomwe mumadya. Ndibwino kukambirana ndi dokotala ngati muli ndi nkhawa zokhudzana ndi sodium komanso thanzi lanu.
> Zotsatira:
> American Heart Association. Zotsatira za sodium.
> Zolinga za Kuletsa ndi Kuteteza Matenda. Mitundu 10 Yopambana ya Sodium. 2017.
> Institute of Medicine. Zowonjezera Zowonjezera Zakudya Zakudya ndi Machitidwe. National Academy of Sciences, Engineering, ndi Medicine, Health ndi Medicine Division. 2015.
> United States Dipatimenti ya Ulimi. Malangizo a Zakudya kwa Achimereka 2015-2020. Dipatimenti ya zaumoyo ku United States. 2015.