Usawoti (sodium) ubalulekile emzimbeni wethu. Ngokuvamile izinso zilawula izinga likasawoti. Uma kukhona usawoti kakhulu, izinso ziyidlulisela emcinini. Kodwa uma amazinga ethu okuncelisa usawoti ephakeme kakhulu, izinso azikwazi ukuqhubeka futhi usawoti uphela ekugcineni kwegazi lethu. Usawoti uheha amanzi. Uma kukhona usawoti obuningi egazini, usawoti udonsa amanzi amaningi egazini.
Amanzi amaningi akhulisa ivolumu yegazi ephakamisa ukucindezelwa kwegazi .
Umfutho wegazi ubhekisela ekucindezeni ezindongeni zemithambo yakho. Cabanga nge-hose engadini. Lapho amanzi ephuliwe, akukho ukucindezela ezindongeni ze-hose. Uma amanzi eseceleni, kunezingcindezi ezithile ezindongeni ze-hose. Lapho amanzi esegcwele, kukhona ingcindezi engaphezulu ezindongeni ze-hose.
Ukushintsha Kokucindezelwa Kwegazi
Umzimba wakho ulawula ingcindezi emithanjeni yakho usebenzisa uhlelo oluyinkimbinkimbi yezilawuli ezihlanganisa nenhliziyo yakho, izinso, ama-enzyme, ama-hormone nesistimu yakho yezinzwa.
Ukucindezeleka kwegazi kuguquka njalo ngokusezingeni lakho lomsebenzi, izinga lokucindezeleka, isikhathi sosuku, ngisho nesikhundla somzimba wakho. Izindlela zokuphila ezifana nokuphuza utshwala, i-caffeine, ukudla, ugwayi (ukubhema), nokucindezeleka konke kungashintsha umfutho wegazi.
Kunezigaba eziningana zomfutho wegazi ophezulu: ovamile, owandulela phezulu kwegazi, isigaba 1 ukuphakama kwengcindezi yegazi, nesigaba 2 somfutho wegazi ophezulu.
Uma ezinye zezinombolo ezilinganisweni zegazi lakho ziphakeme kunezivamile, kufanele usebenze ekunciphiseni ukucindezela kwegazi ngokusebenzisa izinguquko zendlela yokuphila futhi kufanele ufune ukunakekelwa udokotela.
Ukuzwela kosawoti
Abanye abantu bazwela kasawoti kunabanye . Kwamanye abantu, usawoti omningi uyobangela ukuba izingcindezi zabo zegazi zikhuphuke, kwabanye abanye ngeke kube nokushintsha okukhulu.
Cishe ingxenye yesigamu sabantu abasawoti. Abantu base-Afrika-baseMelika, asebekhulile , nabantu abanesifo sikashukela kaningi bavame ukunakwa usawoti. Uma une-high blood pressure, ungakwazi njalo ukuzuza ekunciphiseni uketshezi lwakho usawoti.
Izincomo Ze-Salt Intake
Udinga ama-milligram angu-500 kasawoti nsuku zonke ukuze umzimba wakho usebenze. Iningi labantu lithatha izikhathi ezingaba ngu-10 lelo nani nsuku zonke. Inani elinconywayo likasawoti kubantu abanomfutho wegazi ophezulu cishe ngama-milligram angu-1500 ngosuku. Noma yikuphi ukunciphisa ukudla okusawoti kwakho kuzosiza.
Ukunciphisa Ukufakelwa Kokusawoti Kwakho
Ukudla okusetshenzisiwe sebenzisa usawoti njengesithasiselo. Cishe amaphesenti angu-80 omuntu odlayo usawoti ajwayelekile avela kokudla okucutshungulwe. Uma sidla ukudla okungokwemvelo kuphela futhi sinciphisa ukusetshenziswa kwetafula usawoti, sizokwazi ukukhipha usawoti owedlulele kuzidlo zethu.
Ukudla Okufanele Kugweme
Usawoti ungafihla ekudleni okuningi okucutshungulwayo. Zama ukudla izithelo, izithelo kanye nenyama entsha. Gwema ama-condiments, ama-pickle, ham, ubhekeni, i-salsa, ushizi, ukusika okubandayo, ama-olives, ama-broths, noma yini enamathinini, nanoma yini ekhonjiwe. Uhlu luyaqhubeka nokuqhubeka. Udinga ukuhlola okuqukethwe kwe-sodium kumalebula okudla uphinde ucabange kabili nganoma yini nge-100 mg ngokukhonza. Ezincane zalezi zinto zilungile nsuku zonke, kodwa hhayi eziningi kakhulu.