Ukugwema ezinye izinto zokudla ukudla kungumkhuba ojwayelekile wabagulayo bekhanda. Kodwa, wake wake wezwa ngokunqanda ukudla okusawoti ukuze ugweme ubuhlungu bekhanda lakho? Nansi isifundo esisodwa esisekela ukunciphisa usawoti njengendlela yokunciphisa ikhanda lakho.
Isifinyezo Sokufundwa
Abantu abadala abangu-412 abaneminyaka engaphezu kwengu-21 abanesifo somfutho wegazi ophezulu noma isigaba se-I I-hypertension babengenakulinganiswa nokudla kwe-Western (ucebile-usawoti) noma ukudla okunomsoco ophansi, owaziwa ngokuthi ukudla kwe-DASH .
I-DASH yokudla iqukethe ukudla okucebile izithelo, imifino, futhi okusanhlamvu okuphelele futhi okuphansi kwamafutha agcwele.
Kwakukhona izikhathi ezintathu zokudla kwezinsuku ezingama-30 lapho abahlanganyeli bebedla khona ukudla okuphezulu kwi-sodium (3500mg ngosuku) isikhathi esisodwa, kulandelwa izinga eliphakathi le-sodium (2300mg ngosuku) olunye isikhathi, ne-sodium ephansi (1200mg ngosuku) ngesikhathi esithile. Abahlanganyeli babengazi "ukulandelana kwe-sodium" noma ngabe babelwe ukudla kweWestern noma iDASH.
Sicela uqaphele ukuthi amaMelika ajwayelekile adla ukudla okuphezulu kwe-sodium, cishe 3400mg!
Abahlanganyeli kwakudingeka badle ukudla okungukuthi ngosuku lwesayithi lokutadisha. Kwathathwa amasampula ama-urine amahora angu-24 ukuqinisekisa ukunamathela kwabahlanganyeli ekudleni kwabo. Lokhu kwenziwa ngokuhlola amazinga we-sodium namanye ama-electrolyte emcinini.
Abahlanganyeli base begcwalisa imibuzo emva kwesikhathi ngasinye sezinsuku ezingama-30 ukuhlola imiphumela yabo emibi ekudleni, kufaka phakathi imvamisa nokuqina kwamakhanda.
Okushiwo yiSifundo
Imiphumela yabonisa ukuthi labo abadla ukudla okuncane ngaphansi kwe-sodium-kungakhathaliseki ukuthi bevela e-DASH noma ekudleni kwe-Western-babenezinwele ezincane kunelabo abadla ukudla okuphezulu kwe-sodium.
Lokhu kusho ukuthi ukunciphisa usawoti kungasiza ekuvimbeleni ikhanda. I "kungani" ngemuva kwalokhu mbono engaziwa, kodwa akuhlobene neze nokucindezelwa kwegazi.
Ngakho Kufanele Udle Kakhulu Kasawoti?
I-American Heart Association (AHA) incoma u-1 500mg usawoti ngosuku, okuyi-3 / 4th ithisipuni ngosuku lwesasawoti, hhayi okuningi! Ezinye izinhlangano zincoma u-2,300mg nsuku zonke. Isithombe esikhulu lapha asiyona inombolo, kodwa ukuthi sonke singahle siphendule.
Ukulinganiselwa koFundo
Kube nezinkinga ezithile nesifundo. Ngesinye, isifundo sasihlanganisa abantu kuphela abanomngcele noma umfutho wegazi ophezulu. Ngaphezu kwalokho, abahlanganyeli bagcwalisa imibuzo kuphela ekupheleni kwenkathi ngayinye yezinsuku ezingu-30. Ekugcineni, isifundo asizange sicacise izinhlobo zezinsizi abahlanganyeli ababhekana nazo.
Ngokubanzi, lolu cwaningo lusekela ubuhlobo phakathi kokudla kwe-sodium kanye nekhanda. Ucwaningo olwengeziwe luyadingeka ukuze uhlukanise le nhlangano. Khumbula, ubudlelwane noma ubudlelwane akusho ukuthi i-causation.
Thatha umlayezo wasekhaya
Kungaba luhlolo olufanele ukubona ukuthi ukusika ngemuva kokuncelisa usawoti kukusiza ukuvimbela ikhanda. Uma kukhona, ukunciphisa usawoti kuyasiza empilweni yakho yempilo. Khuluma nodokotela wakho kuqala ukwenza uhlelo lokusebenza.
Imithombo:
I-American Heart Association. "Sodium kanye nosawoti." heart.org. 21 Apreli 2017.
U-Amer M, u-Woodward M, u-Appel LJ. Imiphumela ye-sodium yokudla kanye nokudla kwe-DASH ngokuvela kwekhanda: imiphumela evela ku-DASH-sodium trial clinic. BMJ Open 2014; 4: (12): e006671.