Vanhu veAmerica vanodya inenge 3,200 kusvika ku5,000 milligrams ye sodium zuva rega rega.Ichi ndicho chimwe chezvikonzero zvikuru zveBP, chirwere chemwoyo, high blood pressure uye stroke.The US Food and Drug Administration yakataura kuti kudya kwezuva nezuva hakufaniri kudarika 2,300 mg.Zvisinei. , kana iwe unogona kuedza kudya 1500 mg chete pazuva, iyi ndiyo mazano akanakisisa ekudzivisa kurwara.Fungisisa 2300 mg semuganhu.Inodzorwa, asi ichiri yakakwirira, uye iwe unoda kutora mamwe matanho ekudzivirira.
Sodium inonyanya kukosha kumuviri wako, saka haudi kuidzivirira nokuti unoida.Dambudziko chairo rinoitika kuburikidza nekudarika.Kukuvadza kwakanyanya.Kungofanana nemafuta akazara, haakukuvadzi; vanhu vanongodya zvakanyanya.Kana iwe uchivadzora, chikafu hachisi chakashata kwauri.Zvisinei, kana chinhu chawedzerwa uye chiripo mune zvese zvekudya zvaunotenga nekudya, zvakaoma kuzvigadzirisa.Naizvozvo, nzira yakanaka regulate sodium kushandura kudya kwako uye kudya chikafu chinobatsira kudzikamisa sodium.
Idya michero nemiriwo mitsva.Zvaunogona kuita hazvisi kutenga miriwo yakaomeswa kana yemumagaba, asi kuitema uye kuiisa mufiriji panguva yekutenga.Kana ukaisa miriwo mitsva mufiriji, ivo vanochengetedza simba ravo. kubva pazuva raunoaomesa nechando kusvika pakutsva kwawo.
Funga nezvesodium yako sekadhi rechikwereti rinogona kungoshandisa mari yakawanda zuva rega rega.Izvi zvinogona kukubatsira kuita sarudzo dzine hutano uye kudzivisa kudya kwakagadzirwa uye kudya kwemunyu.
Zvakakosha kuverenga mabhii ezvokudya.Nekuda kwekuti inoti sodium yakaderera, unoda kuwedzera munyu muduku.Makambani anowanzoshandisa mazwi akasiyana-siyana uye maitiro ekuratidza kuti zvigadzirwa zvavo zvakaderera mu sodium.Low sodium inoreva 140 mg kana zvishoma pakushanda.
Dzivisa kudya kwakagayiwa, kwakareruka. Zvikafu zvakagayiwa, zvakaomeswa nechando, snacks, sosi, zvekudya zvemumagaba, nezvimwewo, zvese zvine munyu wakawanda. Semuyenzaniso, mabhega emiriwo akaomeswa nechando ane sodium yakawanda. kutaridzika kwakanaka kwezvigadzirwa zvakadai sechando chemuriwo burgers.Kunyange zvimwe zvekudya zvine hutano zvinoti zvine hutano, senge simba bars.Ungafunga kuti vane hutano, asi ivo havana.
Gadzirira zvokudya zvako.Nenzira iyi, unogona kudzora sodium content.Mukuwedzera, nekuwedzera zvinonhuwira nemishonga, unogona kuwedzera kunaka uye kuravira kwezvokudya pasina kuwedzera munyu.Kugadzirira ndeimwe yezvinetso zvekudya zvokudya.Chikonzero chikafu chinokurumidza uye chikafu chakagara charongedzwa uye chikafu chakakurumbira.
Kana iwe uchidya chikafu chine sodium yakawanda, idya chikafu chine potassium yakawanda.Potassium nesodium ipair of electrolytes uye zvinogona kushanda pamwe chete.Kudya potassium kunobatsira kuburitsa sodium yakawandisa.Michero nemiriwo ine potassium yakawanda mabanana,maranjisi; mbatatisi, bhinzi, nemakotapeya.
Simba kudzidzisa kuravira kwako ndiyo nzira yakanakisisa yekudzivisa kunyanya kudya kwesodium.Kana iwe uchidya uye uchishandisa munyu wakawanda, zvichava zvakaoma kudya pasina munyu.Munyu unogona kupinda muropa, saka edza kudya zvokudya zvakaderera-sodium kutanga.Zvino, edza kudya no sodium.Usangoenda kunotonhora turkey.Drekiserai sodium content, kuti usazodya munyu nemacarrots.Sekutaura kwandaita,urikuda coffee yakaswipa here?
Nguva yekutumira: Zvita-29-2021