Uninzi lwabantu lunobudlelwane bentiyo yothando kunye netyuwa (aka sodium). Iyathandeka kakhulu, kwaye isodiyam iyafuneka ukuze imizimba yethu isebenze kakuhle. Nangona kunjalo, i-sodium eninzi ngexesha elide inokukhokelela kwiinkxalabo ezinzulu zempilo ezifana nomngcipheko okhulayo wesifo senhliziyo kunye igazi elonyukayo . Ukuba unayo okanye usemngciphekweni kwenye yezi meko, iqela lakho lokhathalelo lwempilo liya kukucebisa ukuba unciphise ukutya kwakho kwesodium. Kodwa ngala maxesha xa uye watya kakhulu ukutya okunetyuwa, nazi iindlela ezimbalwa zokukhupha i-sodium engaphezulu emzimbeni wakho.
Iimpawu ezi-6 ezikhohlisayo Unokuthi utye iTyuwa eninzi kakhulu
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Kutheni umzimba wakho udinga iSodium
Isodium , okanye ityuwa, idla ngokusetyenziselwa ukongeza incasa ekutyeni, kodwa inezinye izinto ezininzi ezinokuthi zibe negalelo kwimpilo yakho iyonke. I-sodium iyadingeka ukuze imithambo-luvo yethu isebenze ngokufanelekileyo kwaye izihlunu zethu zivumelane ngokufanelekileyo kwaye ziphumle. Kwakhona isondlo esibalulekileyo sokulawula ukulinganisela kwamanzi kunye ne-electrolyte emzimbeni.
Ingakanani iSodium omele uyitye?
I-sodium ngokwemvelo ikhona kukutya okuthile, okufana nobisi, i-celery kunye ne-beet. Uninzi lwetyuwa oyityayo isuka kukutya okuthengwe evenkileni kunye nokutya okuphekwe kwiindawo zokutyela. Ityuwa igalelwa ekutyeni ukuze ibe nencasa yaye, kwezinye iimeko, ngenxa yezizathu zokulondoloza. Ngokutsho kweZikhokelo zeDietary for Americans , AmaMerika kufuneka adle ngaphantsi kwe-2,300 milligrams ye-sodium ngosuku njengenxalenye yenkqubo yokutya okunempilo, kodwa uninzi lwabantu abadala ludla ngaphezu kwe-3,400 mg ye-sodium ngosuku ngalunye. Ukusebenzisa i-sodium eninzi kunokuzisa iingxaki ezinzulu zempilo, ezifana noxinzelelo lwegazi oluphezulu, isifo senhliziyo, isifo sohlangothi kunye nokunye.
Ungaziva njani ngcono emva kokuba utye ukutya okuninzi okunetyuwa
Nangona ukutya kakhulu i-sodium, ekuhambeni kwexesha, kubeka impilo yakho emngciphekweni, unokuziva unqabile emva kokutya ukutya okunetyuwa. Ezi ngcebiso ezine zingezantsi zenzelwe ukukunceda ekunciphiseni iimpawu zokuqhaqha, kodwa ukuba unayo okanye ucinga ukuba une-hypernatremia, imeko apho amanqanaba akho e-electrolyte angalingani ngenxa yokuphelelwa ngamanzi emzimbeni, ukuthatha amayeza athile okanye ukutya ukutya okuphezulu kwe-sodium, ukushiya i-sodium yakho. Amanqanaba aphezulu ngokungaqhelekanga egazini, nceda uthethe nomboneleli wakho wezempilo osisiseko. Ngokufanayo, i-hyponatremia, okanye i-sodium yegazi ephantsi, inokuthi yenzeke ngokuthathwa kwamanzi amaninzi kwaye kunokuba yingozi.
1. Sela Amanzi Ngakumbi
I-hydration ibaluleke kakhulu. Ukusebenzisa amanzi aneleyo kunokunceda umzimba wakho ususe i-sodium engaphezulu emzimbeni wakho. Ngokutsho kwe Amaziko oLawulo noThintelo lweZifo , Iingcebiso zokuthatha ulwelo lwemihla ngemihla ziyahluka ngokweminyaka, ngesondo, ukukhulelwa kunye nesimo sokuncancisa. Ngamanye amazwi, akukho sincomo sichanekileyo malunga nokuba angakanani amanzi alula abantu abadala kunye nolutsha kufuneka basele yonke imihla. Amaqhinga okufumana amanzi amaninzi yonke imihla aquka ukutya ukutya okunomthamo ophezulu wamanzi , ukusela iziselo ezifana neti engenaswekile okanye i-seltzer nokusela amanzi alula.
Nantsi ukuba Mangaphi Amanzi ekufanele uwasele yonke imihla2. Yandisa i-Potassium Yakho Yokutya
I-Potassium idlala indima ebalulekileyo ekugcineni ibhalansi yolwelo. Iyatya ukutya okuqukethe i-potassium, njengeitapile kunye neeavokhado; inokunceda ukulawula uxinzelelo lwegazi ngokunciphisa imiphumo yesodium kunye nokunceda ukuyisusa emzimbeni. I American Heart Association icebisa ukuba uninzi lwabasetyhini bafumane i-2,600 milligrams ye-potassium ngosuku kwaye amadoda i-3,400 milligrams ngosuku, kodwa abantu abadala abaninzi abatyi ngokwaneleyo yonke imihla .
Inokuba yinto eninzi kakhulu into elungileyo, nangona kunjalo. Njengoko uneminyaka yobudala, umzimba wakho unzima kakhulu ukususa i-potassium egazini lakho. Kwakhona yiminerali ukugcina iliso kubantu abanesifo sezintso. Zama ukufumana i-potassium yakho kwimithombo yokutya kunezongezelelo, kwaye uthethe nogqirha ukuba unemibuzo.
3. Hamba
Ukwandisa umsebenzi wakho womzimba yindlela efanelekileyo yokunceda umzimba wakho ulahle nayiphi na i-sodium engaphezulu. Ukwenza umthambo kubangela ukuba umzimba wakho uchithe indibaniselwano yamanzi netyuwa. Ngenxa yale nkqubo yendalo, kubalulekile ukugcina i-hydration efanelekileyo xa usebenza rhoqo, kuquka ukusela amanzi ngexesha lokuzilolonga xa kufuneka.
Nangona kunjalo, unokusela amanzi amaninzi ngexesha lokuzilolonga. I-Hyponatremia inqabile, kodwa yinto ekufuneka i-marathoners kunye neembaleki ziqaphele. I-Hyponatremia ithetha ukuba igazi lakho le-sodium liphantsi kakhulu-oku kunokwenzeka ukuba usela amanzi amaninzi. Ukuba wenza umthambo ixesha elide, ngakumbi kwiimeko ezishushu apho unokubila ngakumbi, qiniseka ukuba utya ityuwa kwaye usele namanzi ukuphelisa unxano lwakho, kodwa ungagqithisi.
4. Beka phantsi iSithambiso seTyuwa
Xa ulungiselela okanye usitya ukutya, zama ukuxhathisa umnqweno wokongeza ityuwa. Ungakunciphisa ukutya kwakho kwesodium ngokunciphisa ukutya okutyayo kunye nokupakishwayo kunye nokukhetha iinguqulelo ezisezantsi zesodium yokutya okuthandayo xa kunokwenzeka.
Ukupheka kakhulu ekhaya nako kukunika ulawulo olungakumbi malunga nokuba ingakanani ityuwa onokuyigalela ekutyeni kwakho. Ungasebenzisa kwakhona imifuno kunye neziqholo ukongeza incasa eyongezelelweyo ngaphandle kokunyusa i-sodium. Bhrawuza ingqokelela yethu yeendlela zokupheka ezinesodium esempilweni ukuze ufumane inkuthazo yokutya.
Iindlela ezili-9 ezilula zokunciphisa iSodiumUmgca ongezantsi
Isodium ibalulekile kwimisebenzi emininzi yomzimba, kodwa ininzi kakhulu inokuba yingxaki kwaye ibangele iinkxalabo ezinzulu zempilo. Ukuba uziva udumbile, udumbile okanye ngathi utye ityuwa eninzi kakhulu, zama ukunyusa amanzi owasebenzisayo, ukongeza i-potassium kukutya kwakho kwemihla ngemihla, ukonyusa umthambo kunye nokunciphisa ityuwa eyongeziweyo.
