Abanyamerika barya miligarama zigera kuri 3,200 kugeza 5.000 za sodiumi buri munsi.Iyi ni imwe mu mpamvu nyamukuru zitera umuvuduko ukabije w'amaraso, indwara z'umutima, umuvuduko ukabije w'amaraso ndetse n'indwara ya stroke. , niba ushobora kugerageza kurya mg 1500 gusa kumunsi, iyi niyo nama nziza yo kwirinda indwara. Reba mg 2300 nkumupaka.Birashobora kugenzurwa, ariko biracyari hejuru, kandi ugomba gufata ingamba nyinshi.
Sodium ni ingenzi cyane kumubiri wawe, ntushaka rero kubyirinda kuko ubikeneye.Ikibazo nyacyo kibaho kubirenze.Ibyangiritse birakabije.Gusa nkibinure byuzuye, ntacyo bikugirira nabi; abantu barya cyane.Niba ubigenzuye, ibiryo ntabwo ari bibi kuri wewe.Nyamara, iyo ibintu byongewemo kandi bikaboneka mubiribwa byose ugura ukarya, biragoye kubihindura. Kubwibyo, inzira nziza yo kugenga sodium nuguhindura imirire no kurya ibiryo bifasha kuringaniza sodium.
Kurya imbuto n'imboga mbisi.Icyo ushobora gukora ntabwo ari ukugura imboga zikonje cyangwa zafunzwe, ahubwo ni ukubikata ukabishyira muri firigo mugihe cyo kugura. Niba ushyize imboga nshya muri firigo, bazagumana imbaraga zabo guhera umunsi ubahagaritse gushya.
Tekereza sodium yawe nk'ikarita y'inguzanyo ishobora gukoresha amafaranga menshi buri munsi.Ibi birashobora kugufasha guhitamo ubuzima bwiza no kwirinda ibiryo bitunganijwe hamwe n'ibiryo birimo umunyu.
Ni ngombwa gusoma ibirango byibiribwa.Gusa kuko ivuga sodium nkeya, ugomba kongeramo umunyu muke. Isosiyete ikunze gukoresha amagambo nubuhanga butandukanye kugirango yerekane ko ibicuruzwa byabo biri muri sodiumi. Sodium nkeya bivuze mg 140 cyangwa munsi ya buri serivisi.
Irinde ibiryo bitunganijwe, byoroshye.Ibiryo bitunganijwe, ibiryo bikonje, ibiryo, amasosi, ibiryo byafunzwe, nibindi, byose birimo umunyu mwinshi. Urugero, burger zikomoka ku bimera zafunzwe zipfunyitse zirimo sodium nyinshi. Kubwibyo, ugomba kwitondera isura nziza yibicuruzwa nka burger zikomoka ku bimera bikonje.Nubwo ibiryo bimwe na bimwe bizima bivuga ko ari byiza, nkibibari byingufu.Ushobora gutekereza ko ari byiza, ariko sibyo.
Tegura ibiryo byawe.Muri ubu buryo, urashobora kugenzura ibirimo sodium. Byongeye kandi, wongeyeho ibirungo n'ibimera, urashobora kongera uburyohe hamwe nuburyohe bwibiryo utongeyeho umunyu. Gutegura nikimwe mubibazo byo kurya ibiryo.Impamvu ibiryo byihuse nibipfunyika mbere yo gufungura hamwe nifunguro birakunzwe cyane.
Niba urya ibiryo birimo sodium nyinshi, urye ibiryo birimo potasiyumu.Potasiyumu na sodiumi ni electrolytite kandi birashobora gukorana. Kurya potasiyumu bifasha gusohora sodium irenze. Imbuto n'imboga bikungahaye kuri potasiyumu ni ibitoki, amacunga, ibirayi, ibishyimbo, na avoka.
Komeza imyitozo uburyohe bwawe nuburyo bwiza bwo kwirinda gufata sodium ikabije.Niba urya kandi ugakoresha umunyu mwinshi, bizagorana kurya udafite umunyu.Umunyu urashobora kwizizira, gerageza rero ubanze urye ibiryo bike bya sodiumi. Noneho, gerageza nta sodium.Ntukajye muri turukiya ikonje gusa. Mugabanye sodium yawe, kugirango utazarya umunyu hamwe na karoti. Nkuko nabivuze, urashaka ikawa nziza?
Igihe cyo kohereza: Ukuboza-29-2021