Abantu baseMelika badla cishe i-3,200 kuya ku-5,000 milligrams ye-sodium nsuku zonke.Lesi esinye sezimbangela eziyinhloko zomfutho wegazi ophezulu, isifo senhliziyo, umfutho wegazi ophezulu kanye nesifo sohlangothi.I-US Food and Drug Administration yathi ukudla kwansuku zonke akufanele kudlule i-2,300 mg.Nokho , uma ungazama ukudla kuphela i-1500 mg ngosuku, lesi yiseluleko esingcono kakhulu sokugwema ukugula.Cabanga i-2300 mg njengomkhawulo.Iyalawuleka, kodwa isephezulu, futhi udinga ukuthatha izinyathelo zokuphepha ezengeziwe.
I-sodium ibaluleke kakhulu emzimbeni wakho, ngakho-ke awufuni ukuyigwema ngoba uyayidinga.Inkinga yangempela ivela ngokweqisa.Umonakalo mkhulu kakhulu.Njengamafutha agcwele, akulimazi kuwe; abantu bavele badle kakhulu.Uma ubalawula, ukudla akukubi ngempela kuwe.Kodwa-ke, lapho into ethile yengezwa futhi ikhona kukho konke ukudla okuthengayo noma okudlayo, kunzima ukukulungisa.Ngakho-ke, indlela engcono kakhulu ukulawula i-sodium ukushintsha ukudla kwakho futhi udle ukudla okusiza ukulinganisela i-sodium.
Yidla izithelo nemifino emisha.Ongakwenza akukhona ukuthenga imifino efriziwe noma ekheniwe, kodwa ukuyiqoba bese uyibeka esiqandisini ngesikhathi sokuthenga.Uma ufaka imifino emisha esiqandisini, izogcina amandla ayo. kusukela osukwini oziqandisa ngalo kuze kube sekusha.
Cabanga nge-sodium yakho njengekhadi lesikweletu elingasebenzisa imali eningi kuphela nsuku zonke.Lokhu kungakusiza wenze ukukhetha okunempilo futhi ugweme ukudla okugayiwe kanye nokudla okulula okunosawoti.
Kubalulekile ukufunda amalebula okudla.Ngenxa yokuthi ithi i-sodium ephansi, udinga ukufaka usawoti omncane.Izinkampani zivame ukusebenzisa amagama ahlukene kanye namasu okukhombisa ukuthi imikhiqizo yazo ine-sodium ephansi.I-sodium ephansi isho i-140 mg noma ngaphansi ngokuphakela ngakunye.
Gwema ukudla okugayiwe, okufanelekile.Ukudla okugayiwe, ukudla okufriziwe, ukudla okulula, amasoso, ukudla okusemathinini, njll., konke kuqukethe usawoti omningi.Isibonelo, amabhega emifino afakwe eqandisiwe anesodium.Ngakho-ke, kufanele unake ukubukeka okunempilo kwemikhiqizo efana nama-burger emifino eqandisiwe.Ngisho nokunye ukudla okulula okunempilo kuthi kunempilo, njengama-energy bars.Ungase ucabange ukuthi inempilo, kodwa akunjalo.
Zilungiselele ukudla kwakho.Ngale ndlela, ungakwazi ukulawula okuqukethwe kwe-sodium.Ngaphezu kwalokho, ngokungeza izinongo namakhambi, ungakwazi ukuthuthukisa ukunambitheka nokunambitheka kokudla ngaphandle kokufaka usawoti.Ukulungiselela kungenye yezinkinga zokudla ukudla.Isizathu ukudla okusheshayo nokudla okulula okupakishwe ngaphambilini kanye nokudla kuthandwa kakhulu.
Uma udla ukudla okune-sodium eningi, dla ukudla okune-potassium eningi.I-Potassium ne-sodium yipheya lama-electrolyte futhi angasebenza ndawonye.Ukudla i-potassium kusiza ekukhipheni i-sodium eningi.Izithelo nemifino ecebile nge-potassium ubhanana, amawolintshi, amazambane, ubhontshisi, nokwatapheya.
Ukuqeqesha amandla ukunambitheka kwakho kuyindlela engcono kakhulu yokugwema ukudla ngokweqile kwe-sodium.Uma udla futhi usebenzisa usawoti omningi, kuyoba nzima ukudla ngaphandle kukasawoti.Usawoti ungaba umlutha, ngakho-ke zama ukudla ukudla okune-sodium ephansi kuqala.Bese uzama ayikho i-sodium.Ungamane nje ufune i-turkey ebandayo.Yehlisa okuqukethwe kwakho kwe-sodium, ukuze ungadli usawoti nezaqathi.Njengoba ngishilo, uyalifuna ikhofi elinoshukela?
Isikhathi sokuthumela: Dec-29-2021