Kodi Sodium Ndi Yabwino Kwa Inu? Nazi Zomwe Muyenera Kudziwa

Zamkati

• Mchere: The Super Mineral
• Chifukwa chake, Kodi Sodium Yabwino Kwa Inu?
• Njira Zathanzi Zophatikizira Sodium muzakudya Zanu
• Dziwani ngati ndinu "sweti yamchere."
• Khalani osamala pa BP yanu.
• Khalani ndi zakudya zonse.
• Dziwani mbiri ya banja lanu.
• Pezani potaziyamu wambiri.
• Onaninso za

Wawa, dzina langa ndi Sally, ndipo ndimadyetsa zakudya ndipo ndimakonda mchere. Ndimazinyambita kuchokera m'zala zanga ndikamadya ma popcorn, ndimaziwaza mowolowa manja pamasamba okazinga, ndipo sindimalota ndikugula ma pretzels opanda mchere kapena supu ya sodium yochepa. Ngakhale kuti kuthamanga kwa magazi kwanga kwatsika nthaŵi zonse, ndimadziimbabe mlandu pang’ono. Kupatula apo, ngati ndikufuna kuchepetsa mwayi wanga wa matenda a mtima ndi sitiroko, ndiyenera kupewa mchere, sichoncho?

Kwenikweni ayi. Pankhani ya sodium, sikuti aliyense amavomereza kuti njira yabwino ndikutsika. M'malo mwake, kutsika kwambiri kungakhale kosavulaza kwenikweni, kafukufuku watsopano akuti. Ndipo azimayi achangu amafunikira mchere wambiri kuposa omwe amangokhala. Kuti tithetse chisokonezo, tidafunsira akatswiri apamwamba ndikuwunika maphunziro onse aposachedwa. Pitirizani kuwerenga kuti mudziwe zonse zomwe muyenera kudziwa zokhudza zinthu zoyera ndikuyankha kamodzi: Kodi sodium ndi yabwino kwa inu? (Ndipo pali vuto lanji ndi MSG?)

Mchere: The Super Mineral

Ngakhale kuti sodium nthawi zambiri imalowetsedwa m'gulu la zopatsa thanzi palibe-ayi, thupi lanu limafunikira. Mcherewu, womwe umathandizira dongosolo lanu kutumiza mauthenga kuchokera ku ubongo ndikusunga kugunda kwa mtima wanu, ndi wofunikira kwambiri kwa amayi okangalika. M'malo mwake, ndi chida chachinsinsi chochitira masewera olimbitsa thupi, chofunikira kwambiri kuposa bra yanu yamasewera. Nthawi zambiri zimathandizira kupewa kupindika kwa minofu komwe kumachepetsa nthawi yolimbitsa thupi ndikusokoneza mitundu. Zimathandizanso kuti thupi lanu likhale ndi madzi, kuti mukhale ndi madzi okwanira, atero a Nancy Clark, RD, wolemba Nancy Clark's Sports Nutrition Guidebook. Clark amakumbukira m'modzi mwa makasitomala ake, othamanga marathon omwe ankachita masewera olimbitsa thupi ndikudandaula kuti amatopa nthawi zonse. Zinapezeka kuti anali kumuletsa kwambiri kumwa mchere. "Sankagwiritsa ntchito mchere pophika kapena patebulo ndikusankha ma pretzels, ma crackers, ndi mtedza wopanda mchere. Amadya makamaka zakudya zosagwiritsidwa ntchito" zonse zachilengedwe "zomwe zili ndi sodium wocheperako," akutero Clark. Atawonjezera sodium pang'ono pazakudya zake - kuwaza mchere pa mbatata yake yophika komanso m'madzi otentha asanawonjezere pasitala, akuti akumva bwino.

Azimayi ena oyenerera amafunikira mchere wambiri, akutero Amy Goodson, R.D., katswiri wa zamasewera ku Dallas. Pochita masewera olimbitsa thupi, amayi ambiri amataya sodium, potaziyamu, ndi madzi. Koma "zoluka zamchere" zimataya zochulukirapo chifukwa chake zimayenera kudzazitsanso pambuyo pake. (Kuti mudziwe ngati mwagwera m’gululi, onani “Zoyenera Kuchita.”) (Zogwirizana: Chifukwa Chimodzi Chomwe Dokotala Wanu Angafune Kuti Muzidya Mchere Wochuluka)

Chifukwa chake, Kodi Sodium Yabwino Kwa Inu?

Ndi mkangano waukulu wamchere. Zoonadi, yankho limenelo lidzakhala losiyana ndi munthu ndi munthu, chifukwa pali ubwino ndi kuipa kwa sodium (monga pafupifupi chirichonse chimene mukudya). Kwa anthu ena, mchere wambiri ukhoza kupangitsa impso kusungabe madzi owonjezera (ndichifukwa chake zimayambitsa kuphulika), kuwonjezera kuchuluka kwa magazi. Izi zimapangitsa kupanikizika kwambiri pamitsempha yamagazi, kukakamiza mtima kugwira ntchito molimbika. M’kupita kwa nthaŵi, zimenezo zingasinthe kukhala kuthamanga kwa magazi, akutero Rachel Johnson, Ph.D., R.D., mneneri wa American Heart Association. Chifukwa m'modzi mwa anthu atatu aku America ali ndi kuthamanga kwambiri kwa magazi komanso kudya mchere wochepa kumatha kuchepetsa kuthamanga kwa magazi, m'ma 1970 akatswiri adalangiza kuti achepetse, ndipo mwadzidzidzi dziko lonselo lidayamba kumenyedwa. Malinga ndi malangizo aposachedwa a Zakudya za Achimereka, muyenera kupeza mamiligalamu osachepera 2,300 a sodium patsiku; American Heart Association imapitilira apo ndi malingaliro awo a mamiligalamu 1,500 patsiku.

Koma lipoti laposachedwa kuchokera ku Institute of Medicine likukayikira ngati chakudya chochepa cha sodium ndi choyenera kwa aliyense. Ataunikiranso zaumboniwo, akatswiri a IOM adanena kuti sikunali umboni woti kugwiritsa ntchito ochepera mamiligalamu 2,300 patsiku kumapangitsa kuti anthu azifa ochepa chifukwa cha matenda amtima ndi sitiroko. Mu fayilo ya American Journal ya Hypertension, kusanthula maphunziro asanu ndi awiri okhudza anthu opitilira 6,000 sikunapeze umboni wokwanira wosonyeza kuti kudula mchere kumachepetsa chiopsezo cha matenda a mtima, sitiroko, kapena kufa kwa anthu omwe ali ndi vuto labwinobwino kapena kuthamanga magazi. "Malingaliro apano adakhazikitsidwa pachikhulupiriro kuti otsika, azikhala bwino," akutero a Michael Alderman, M.D., pulofesa wotuluka pantchito zamankhwala ku Albert Einstein College of Medicine. "Koma zomwe zaposachedwa kwambiri pazotsatira zazaumoyo zikuwonetsa kuti malangizowa siabwino."

Kuchita zinthu zochepa kwambiri kungakhale koopsa. Kafukufuku wopangidwa ndi chipatala cha Copenhagen University, chakudya chochepa kwambiri cha sodium chimapangitsa kutsika kwa 3.5% kwa magazi kwa anthu omwe ali ndi matenda oopsa. Zingakhale zabwino, kupatula kuti zidakwezanso ma triglycerides ndi cholesterol ndikukulitsa milingo ya aldosterone ndi norepinephrine, mahomoni awiri omwe amatha kuwonjezera kukana kwa insulin pakapita nthawi. Zinthu zonsezi ndizodziwika zomwe zimayambitsa matenda a mtima.

Tsopano pali chifukwa chinanso chopitirizira mchere kumasamba anu: M'mwezi wa Marichi, ofufuza aku Danish adalengeza, atasanthula kafukufuku wambiri, adapeza kuti kumwa sodium wocheperako kumalumikizidwa ndi chiwopsezo chachikulu cha kufa. Iwo atsimikiza kuti njira yabwino kwambiri kwa anthu ambiri ndi kuyambira mamiligalamu 2,645 mpaka 4,945 a mchere patsiku. Awa ndi manambala omwe anthu ambiri aku America akukumana nawo kale, koma, mwatsoka, ambiri mwa sodium - okwanira 75 peresenti - amachokera kuzakudya zophikidwa m'matumba ndi m'malesitilanti, zambiri zomwe zimadzaza ndi zopatsa mphamvu, shuga wowonjezera komanso mafuta. Olakwitsa kwambiri ndi omwe amatchedwa Salty Six: buledi ndi mipukutu, nyama zochiritsidwa, pizza, msuzi, nkhuku, ndi masangweji. Zakudya zangwiro zaku China zokhala ndi broccoli zimakhala ndi mamiligalamu 3,300, ndipo mbale yophikira nkhuku imayandikira mamiligalamu 3,400. "Kaya ndi malo odyera abwino kapena odyera mafuta, mwina akugwiritsa ntchito mchere wambiri," atero a Michael Jacobson, Ph.D., director director ku Center for Science in the Public Interest, gulu lopanda phindu lomwe lidayitanitsa Food and Drug Administration kuti achepetse sodium yomwe imaloledwa muzakudya zokonzedwanso komanso zodyera.

Izi zimasiya azimayi oyenerera omwe akudya zakudya zabwino kwambiri zomwe zimaphatikizaponso zakudya zatsopano, monga zipatso ndi ndiwo zamasamba, ndi mbewu zonse zabwino. "Simuyenera kukhala osamala ndi sodium monganso anthu ena ngati mukuchita zina zambiri molondola," akutero a Jacobson. Kafukufuku wowonjezera akuwonetsa kuti kukhala wokangalika kungapereke chitetezo chachilengedwe ku zotsatira zoyipa za sodium. Carol Greenwood, Ph.D., pulofesa wa sayansi ya zakudya pa yunivesite ya Toronto anati: Izi zikutanthauza kuteteza ku kukhudzika kwa sodium pa kuthamanga kwa magazi-ndipo mwinanso kuposa. Pakufufuza kwa Greenwood, achikulire omwe amadya zakudya zamchere kwambiri adawonetsa kuchepa kwazidziwitso kuposa omwe samadya mchere wambiri, koma osati pakati pa omwe anali olimbikira. Ankatetezedwa, mosasamala kanthu za kuchuluka kwa mchere womwe ankadya. "Kuchita bwino kwambiri kumateteza mitsempha yamagazi komanso thanzi laubongo lalitali," akufotokoza.

Mfundo yofunika: Ngati mukugwira ntchito mwakhama ndipo mukudya zakudya zopatsa thanzi, sodium siyenera kukupanikizani. "Pazinthu zonse zomwe muyenera kuda nkhawa," akutero Dr. Alderman, "mutha kuzichotsa patebulopo."

Njira Zathanzi Zophatikizira Sodium muzakudya Zanu

Kuchita masewera olimbitsa thupi komanso kudya zakudya zabwino zonse ndizotetezera ku zotsatira zoyipa za sodium, chifukwa chake simuyenera kutaya saltshaker yanu. M'malo mwake, tengani njira yanzeru iyi ya sodium. (Ndipo yesani njira izi zachilendo zogwiritsira ntchito mchere wamakono.)

Dziwani ngati ndinu "sweti yamchere."

Mutatha kuchita masewera olimbitsa thupi, pitani tanki yanu kuti muume, kenako yang'anani zotsalira zoyera. Ngati mukuziwona, mufunika sodium yochulukirapo kuposa mkazi woyenera. Olimbitsa thupi a Novice amakonda kutaya mchere wambiri thukuta (pakapita nthawi, thupi lanu limasintha ndikusochera). Njira yochenjera kwambiri yodzazitsanso: Khalani ndi chotupitsa mukamaliza masewera olimbitsa thupi chomwe chili ndi sodium-pretzels ndi tchizi wa zingwe kapena kanyumba kochepa kwambiri ndi zipatso-kapena onjezerani mchere kuzakudya zopatsa thanzi monga mpunga wabulauni ndi veggies. Muyenera kuwonjezera nthawi yanu yochita masewera olimbitsa thupi - ndi zakumwa zamasewera, ma gels kapena chew zomwe zili ndi sodium ndi ma electrolyte ena - pokhapokha mutakhala kuti mukuphunzira kwa maola ochepa kapena ndinu othamanga.

Khalani osamala pa BP yanu.

Kuthamanga kwa magazi kumayamba kukulira pang'onopang'ono ndi ukalamba, kotero ngakhale kuchuluka kwanu kukhoza tsopano, sangakhale momwemo. Onetsetsani kuti magazi anu akuyendera magazi zaka ziwiri zilizonse. Hypertension ilibe zizindikiro, chifukwa chake nthawi zambiri imatchedwa wakupha mwakachetechete.

Khalani ndi zakudya zonse.

Ngati mukuyesera kuti muchepetse zakudya zosinthidwa ndikudya pang'ono, ndiye kuti mukuchepetsa kudya kwanu kwa sodium. Ngati kuthamanga kwa magazi kwanu kuli kokwera pang'ono, yambani kufananiza zinthu zomwe zili m'gulu lomwelo, monga soups ndi mkate, kuti muwone momwe sodium yawo imachulukira. Kusintha pang'ono kungathandize kuchepetsa kudya kwanu.

Dziwani mbiri ya banja lanu.

Pali chibadwa champhamvu cha matenda oopsa, chomwe chili chokwanira, anthu athanzi amatha kukhala ndi kuthamanga kwa magazi ngati chikuyenda bwino m'banja. Khalani pafupi ndi ma magazi anu komanso kuchuluka kwa sodium yanu ngati matenda oopsa ali m'banja lanu. Pafupifupi gawo limodzi mwa magawo atatu a anthu ali ndi sodium sensitivity, zomwe zikutanthauza kuti kuthamanga kwa magazi kumayankha mozama kwambiri ku chinthucho kuposa momwe anthu ena amafunira (izi ndizofala kwambiri ku Africa-America komanso mwa anthu olemera kwambiri).

Pezani potaziyamu wambiri.

Mcherewo ndi kryptonite ku sodium, kuphwanya mphamvu zake. Chakudya cha potaziyamu wambiri chingathandize kuchepetsa kuthamanga kwa magazi. Ndipo simungakonde kudya nthochi ndi sipinachi zochulukirapo kuposa kungodya mapulagaga wamba? Magwero ena a nyenyezi ndi mbatata, edamame, cantaloupe, ndi mphodza. Pamene mukuchita izi, onjezerani kudya mkaka wopanda mafuta ochepa komanso mbewu zonse. Izi zasonyeza kuti zimathandiza kuchepetsa kuthamanga kwa magazi.

Onaninso za