Abantu baseMerika badla malunga ne-3,200 ukuya kwi-5,000 milligrams ye-sodium yonke imihla.Le yenye yezona zinto zibangela uxinzelelo lwegazi oluphezulu, isifo senhliziyo, uxinzelelo lwegazi oluphezulu kunye ne-stroke.I-US Food and Drug Administration yathi ukutya kwansuku zonke akufanele kudlule i-2,300 mg.Nangona kunjalo. , ukuba unokuzama ukutya kuphela i-1500 mg ngosuku, le ngcebiso engcono kakhulu yokuphepha ukugula.Qaphela i-2300 mg njengomda.Iyakwazi ukulawulwa, kodwa iphakamileyo, kwaye kufuneka uthathe amanyathelo okhuseleko.
I-sodium ibaluleke kakhulu kumzimba wakho, ngoko awufuni ukuyiphepha ngenxa yokuba uyayidinga.Ingxaki yokwenyani yenzeke ngokugqithisileyo.Umonakalo ugqithise kakhulu.Njengamanqatha ahluthayo, akulimazi kuwe; abantu badla nje kakhulu.Ukuba uyabalawula, ukutya akubi kakhulu kuwe.Nangona kunjalo, xa into yongezwa kwaye ikhona kuzo zonke ukutya okuthengayo nokutya, kunzima ukuyilungisa.Ngoko ke, eyona ndlela ilungileyo lawula i-sodium kukutshintsha ukutya kwakho kwaye utye ukutya okunceda ukulinganisela isodium.
Yidla iziqhamo kunye nemifuno emitsha.Into ongayenza ayikuthengi imifuno ekhenkcezisiweyo okanye ekheniwe, kodwa ukuyinqunqa kwaye uyibeke efrijini ngexesha lokuthenga.Ukuba ubeka imifuno emitsha kwifriji, baya kugcina amandla abo. ukusuka kwimini uwakhenkceza ukuya kutsho ebutsheni bawo.
Cinga nge-sodium yakho njengekhadi lekhredithi elinokuchitha imali eninzi kuphela yonke imihla.Oku kunokukunceda wenze ukhetho olunempilo kwaye ugweme ukutya okucutshungulwayo kunye nokutya okunetyuwa.
Kubalulekile ukufunda iileyibhile zokutya.Ngenxa yokuba ithi i-sodium ephantsi, kufuneka udibanise ityuwa encinane.Iinkampani zihlala zisebenzisa amagama ahlukeneyo kunye neendlela zokubonisa ukuba iimveliso zabo ziphantsi kwi-sodium.I-sodium ephantsi ithetha i-140 mg okanye ngaphantsi ngokukhonza.
Kuphephe ukutya okugayiweyo, okulungeleyo. Ukutya okucutshungulweyo, ukutya okukhenkcezisiweyo, amashwamshwam, iisosi, ukutya okunkonkxiweyo, njalo njalo, zonke zinetyuwa eninzi. inkangeleko enempilo yeemveliso ezifana nomkhenkce wemifuno burgers.Even ezinye amashwamshwam esempilweni bathi zisempilweni, ezifana bars amandla.Unokucinga ukuba zisempilweni, kodwa akunjalo.
Lungiselela ukutya kwakho.Ngale ndlela, unokulawula umxholo wesodium.Ukongezelela, ngokufaka iziqholo kunye nemifuno, unokuphucula i-flavour kunye nencasa yokutya ngaphandle kokufaka ityuwa.Ukulungiselela enye yeengxaki zokutya ukutya.Isizathu ukutya okukhawulezayo kunye nokutya okupakishwe kwangaphambili kunye nokutya zithandwa kakhulu.
Ukuba utya ukutya okunesodium eninzi, yitya ukutya okune potassium eninzi.I-Potassium kunye nesodium zimbini ze-electrolytes kwaye zinokusebenzisana.Ukutya i-potassium kunceda ekukhupheni i-sodium engaphezulu.Iziqhamo kunye nemifuno ene-potassium eninzi yibhanana, i-orenji, iitapile, iimbotyi, neeavokhado.
Amandla okuqeqesha incasa yakho yindlela efanelekileyo yokuphepha ukugqithiswa kwe-sodium.Ukuba udla kwaye usebenzise ityuwa eninzi, kuya kuba nzima ukuyidla ngaphandle kwetyuwa.Ityuwa ingaba ngumlutha, ngoko zama ukutya ukutya okuphantsi kwe-sodium kuqala.Emva koko, zama akukho sodium.Musa nje ukuya kwi-turkey ebandayo.Nciphisa umxholo wakho we-sodium, ngoko awuyi kutya ityuwa kunye ne-carrots.Njengoko nditshilo, ngaba ufuna ikofu enoshukela?
Ixesha lokuposa: Dec-29-2021