Cincin gishiri mara nauyi

Yawan sinadarin sodium da yawa a cikin abincinku na iya zama muku illa. Idan kana da hawan jini ko bugun zuciya, ana iya tambayarka ka rage gishirin (wanda yake dauke da sinadarin sodium) da kake ci a kowace rana. Waɗannan nasihun zasu taimake ka ka zaɓi abincin da ke ƙasa da sodium.

Jikinku yana buƙatar gishiri don aiki yadda ya kamata. Gishiri yana dauke da sinadarin sodium. Sinadarin sodium yana taimakawa jikinka wajen sarrafa ayyuka da yawa. Yawan sinadarin sodium da yawa a cikin abincinku na iya zama muku illa. Ga galibin mutane, sinadarin sodium mai cin abinci ya fito ne daga gishirin da yake ciki ko kuma aka saka a cikin abincinsu.

Idan kana da hawan jini ko bugun zuciya, da alama za a nemi takaita yawan gishirin da kake ci a kowace rana. Hatta mutanen da ke da hawan jini na al'ada zasu sami raguwar (da lafiya) idan suka rage yawan gishirin da suke ci.

Ana auna sodium mai cin abinci a cikin milligrams (mg). Mai ba ku kiwon lafiya na iya gaya muku ku ci fiye da 2,300 MG a rana idan kuna da waɗannan sharuɗɗan. Teaspoonaramin karamin cokali na gishirin tebur yana ɗauke da sodium 2,300. Ga wasu mutane, MG 1,500 a rana shine kyakkyawan manufa.

Cin abinci iri-iri kowace rana na iya taimaka maka rage gishiri. Gwada cin abinci mai daidaitaccen abinci.

Sayi sabbin kayan lambu da 'ya'yan itace duk lokacin da zai yiwu. Suna da ƙarancin gishiri. Abincin gwangwani galibi yana ɗauke da gishiri don kiyaye launin abincin da kiyaye shi da kyau. Saboda wannan, yana da kyau a sayi sabo. Hakanan saya:

• Fresh nama, kaza ko turkey, da kifi
• Fresh ko daskararre kayan lambu da 'ya'yan itatuwa

Nemi waɗannan kalmomin akan alamun:

• -Ananan-sodium
• Ba tare da sodium ba
• Ba a kara gishiri ba
• Rage sodium
• Mara daukaka

Bincika duk alamun don yawan abincin gishiri da ke cikin kowane aiki.

An jera abubuwan haɗin cikin adadin adadin abincin da ya ƙunsa. Guji abincin da ke lissafa gishiri a kusa da saman jerin abubuwan haɗin. Samfurin da ƙasa da MG 100 na gishiri a kowane aiki yana da kyau.

Nisantar cin abincin da koyaushe ke cikin gishiri. Wasu na kowa sune:

• Abincin da aka sarrafa, kamar su warkewar nama ko sigari, naman alade, karnuka masu zafi, tsiran alade, bologna, naman alade, da salami
• Anchovies, zaituni, zalo, da juerkraut
• Soy da Worcestershire sauces, tumatir da sauran kayan marmari na kayan lambu, da yawancin cuku
• Yawancin kayan salatin na kwalba da na hada salad
• Mafi yawan abincin ciye-ciye, kamar su kwakwalwan kwamfuta, faskara, da sauransu

Idan kin dafa sai ki sauya gishiri da sauran kayan yaji. Pepper, tafarnuwa, ganye, da lemun tsami sune zaɓi mai kyau. Guji kunshin kayan yaji da aka hada. Sau da yawa suna dauke da gishiri.

Yi amfani da tafarnuwa da garin albasa, ba tafarnuwa da gishirin albasa. Kada ku ci abinci tare da monosodium glutamate (MSG).

Lokacin da za ku fita cin abinci, tsaya a cikin soyayyen, soyayyen, gasa shi, dafaffen abinci, da dafaffun abinci ba tare da ƙarin gishiri, miya, ko cuku ba. Idan kuna tsammanin gidan cin abincin na iya amfani da MSG, tambaye su kar su ƙara shi a cikin odarku.

Yi amfani da mai da vinegar a kan salads. Freshara sabo ko busassun ganye. Ku ci 'ya'yan itacen sabo ko sorbet na kayan zaki, idan kuna da kayan zaki. Auke gishirin daga teburinka. Sauya shi tare da kayan yaji mara gishiri.

Tambayi mai ba ku magani ko kuma likitan magunguna abin da maganin hana ruwa da laxatives ke ɗauke da shi kaɗan ko babu gishiri, idan kuna buƙatar waɗannan magunguna. Wasu suna da gishiri da yawa a cikinsu.

Masu laushi na gida suna ƙara gishiri a ruwa. Idan kana da guda daya, ka rage yawan ruwan famfo da kake sha. A sha ruwan kwalba maimakon.

Tambayi mai baka idan gishirin da ya maye maka lafiya. Da yawa suna dauke da sinadarin potassium mai yawa. Wannan na iya zama cutarwa idan kana da wasu yanayin lafiya ko kuma idan kana shan wasu magunguna. Koyaya, idan ƙarin potassium a cikin abincinku ba zai cutar da ku ba, maye gurbin gishiri hanya ce mai kyau don rage adadin sodium a cikin abincinku.

Abincin low-sodium; Restricuntata gishiri

• Dietananan abincin sodium

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da tsarin rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka kan jagororin aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, et al. Girman gishiri na karfin jini: bayanan kimiyya ne daga fromungiyar Zuciya ta Amurka. Hawan jini. 2016; 68 (3): e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed.Philadelphia, PA: Elsevier; 2020: babi na 202.

Rayner B, Charlton KE, Derman W. Tsarin rigakafin Nonpharmacologic da maganin hauhawar jini. A cikin: Feehally J, Floege J, Tonelli M, Johnson RJ, eds. M Clinical Nephrology. Na 6 ed. Philadelphia, PA: Elsevier; 2019: babi na 35.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Disamba 30, 2020.

Victor RG, Libby P. hauhawar jini na tsarin: gudanarwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 47.

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• Sodium