Anthu a ku America amadya pafupifupi 3,200 mpaka 5,000 milligrams ya sodium tsiku lililonse.Ichi ndi chimodzi mwa zifukwa zazikulu za kuthamanga kwa magazi, matenda a mtima, kuthamanga kwa magazi ndi stroke.Bungwe la US Food and Drug Administration linanena kuti kudya tsiku ndi tsiku sayenera kupitirira 2,300 mg. , ngati mungayesere kudya 1500 mg patsiku, iyi ndi malangizo abwino kwambiri kuti mupewe matenda.Ganizirani 2300 mg ngati malire.Ndikuwongolera, komabe ndipamwamba, ndipo muyenera kusamala kwambiri.
Sodium ndi yofunika kwambiri kwa thupi lanu, kotero simukufuna kuipewa chifukwa mukuyifuna.Vuto lenileni limachitika kudzera muzowonjezera.Kuwonongeka kumakhala kochuluka.Monga mafuta odzaza, sikukuvulazani; anthu amangodya kwambiri.Ngati muwalamulira, chakudya sichili choipa kwenikweni kwa inu. regulate sodium ndikusintha zakudya zanu ndikudya zakudya zomwe zimathandiza kuti sodium ikhale bwino.
Idyani zipatso ndi ndiwo zamasamba zatsopano.Zomwe mungachite si kugula masamba oundana kapena zamzitini, koma kuwadula ndi kuwaika mufiriji panthawi yogula.Ngati muyika masamba atsopano mufiriji, adzasunga potency. kuyambira tsiku lomwe muwaundana mpaka kutsitsimuka kwawo.
Ganizirani za sodium yanu ngati kirediti kadi yomwe imangogwiritsa ntchito ndalama zambiri tsiku lililonse.Izi zingakuthandizeni kupanga zosankha zathanzi ndikupewa zakudya zokonzedwa ndi zokhwasula-khwasula zamchere.
Ndikofunika kuwerenga zolemba za zakudya.Chifukwa chakuti imanena kuti sodium yochepa, muyenera kuwonjezera mchere pang'ono.Makampani nthawi zambiri amagwiritsa ntchito mawu ndi njira zosiyanasiyana zosonyeza kuti mankhwala awo ali ndi sodium yochepa.Sodium yochepa imatanthauza 140 mg kapena zochepa pa kutumikira.
Pewani zakudya zophikidwa bwino. Zakudya zokonzedwa, zozizira, zokhwasula-khwasula, sauces, zakudya zamzitini, ndi zina zotero, zonse zimakhala ndi mchere wambiri. Mwachitsanzo, ma burgers osungidwa mufiriji amakhala ndi sodium yambiri. Choncho, muyenera kumvetsera Mawonekedwe athanzi azinthu monga ma burgers oundana amasamba.Ngakhale zokhwasula-khwasula zina zathanzi zimati zili ndi thanzi labwino, monga mipiringidzo yamagetsi.Mungaganize kuti ndi athanzi, koma si choncho.
Konzekerani chakudya chanu.Mwa njira iyi, mukhoza kulamulira sodium.Kuwonjezerapo, mwa kuwonjezera zonunkhira ndi zitsamba, mukhoza kuwonjezera kukoma ndi kukoma kwa chakudya popanda kuwonjezera mchere.Kukonzekera ndi chimodzi mwa mavuto a kudya chakudya.Chifukwa chake chakudya chofulumira komanso zokhwasula-khwasula zomwe zidakonzedweratu ndizotchuka kwambiri.
Ngati mumadya zakudya zomwe zili ndi sodium yambiri, idyani zakudya zomwe zili ndi potaziyamu yambiri.Potassium ndi sodium ndi ma electrolyte awiri ndipo amatha kugwirira ntchito limodzi.Kudya potaziyamu kumathandiza kuchotsa sodium yambiri.Zipatso ndi ndiwo zamasamba zomwe zili ndi potaziyamu wambiri ndi nthochi, malalanje, mbatata, nyemba, ndi mapeyala.
Kuphunzitsa mphamvu zokometsera zanu ndi njira yabwino kwambiri yopewera kudya kwambiri kwa sodium.Ngati mukudya ndikugwiritsa ntchito mchere wambiri, zidzakhala zovuta kudya popanda mchere.Mchere ukhoza kukhala woledzera, choncho yesani kudya zakudya zochepa za sodium poyamba.Kenako, yesani palibe sodium.Osamangopita ku turkeys ozizira. Chepetsani kuchuluka kwa sodium, kuti musamadye mchere ndi kaloti. Monga ndanenera, mukufuna khofi wotsekemera?
Nthawi yotumiza: Dec-29-2021