Sodium a cikin abinci

Sodium wani sinadari ne wanda jiki ke buƙata yayi aiki daidai. Gishiri yana dauke da sinadarin sodium.

Jiki yana amfani da sinadarin sodium don sarrafa hawan jini da ƙimar jini. Jikin ku kuma yana buƙatar sodium don ƙwayoyin ku da jijiyoyin ku suyi aiki daidai.

Sodium na faruwa ne ta dabi'a a yawancin abinci. Mafi yawan nau'ikan sodium shine sodium chloride, wanda shine gishirin tebur. Milk, beets, da seleri suma suna dauke da sinadarin sodium. Ruwan sha kuma yana dauke da sinadarin sodium, amma adadin ya dogara da asalin.

Hakanan ana kara sodium a cikin kayayyakin abinci da yawa. Wasu daga cikin wadannan nau'ikan siffofin sune monosodium glutamate (MSG), sodium nitrite, sodium saccharin, soda soda (sodium bicarbonate), da sodium benzoate. Wadannan suna cikin abubuwa kamar su Worcestershire sauce, waken soya, gishirin albasa, gishirin tafarnuwa, da cubes bouillon.

Nama da aka sarrafa kamar naman alade, tsiran alade, da naman alade, tare da miyar gwangwani da kayan marmari suma suna ɗauke da sinadarin sodium. Abincin da aka sarrafa kamar su wainar da aka toya, wainan ciye-ciye, da kayan goro, su ma yawanci suna cikin sodium. Saurin abinci gabaɗaya yana da yawa cikin sodium.

Yawancin sodium a cikin abinci na iya haifar da:

• Hawan jini a cikin wasu mutane
• Haɗuwar ruwa mai tsanani a cikin mutane masu fama da ciwon zuciya, cututtukan hanta, ko cutar koda

Ana auna sodium a cikin abinci (wanda ake kira sodium mai cin abinci) a cikin milligram (mg). Teburin gishiri shine kashi 40% na sodium. Teaspoonaya daga cikin ƙaramin cokali na gishiri (milimita 5) na gishirin tebur ya ƙunshi miliyon 2,300 na sodium.

Ya kamata manya masu lafiya su iyakance amfani da sodium zuwa MG 2,300 a kowace rana. Manya masu cutar hawan jini kada su sami fiye da 1,500 MG kowace rana. Wadanda ke fama da ciwon zuciya, hanta da kuma cutar koda suna iya bukatar adadi mai yawa.

Babu takamaiman takunkumin sodium ga jarirai, yara, da matasa. Koyaya, an kafa wasu matakan cin abincin yau da kullun don ci gaban lafiya. Wadannan sun hada da:

• Jarirai masu ƙarancin watanni 6: 120 MG
• Yara jarirai masu shekaru 6 zuwa 12: 370 mg
• Yara daga shekara 1 zuwa 3: 1,000 mg
• Yara masu shekaru 4 zuwa 8: 1,200 MG
• Yara da matasa shekaru 9 zuwa 18 shekaru: 1,500 mg

Halin cin abinci da halaye na abinci game da abinci wanda aka ƙirƙira lokacin yarinta na iya yin tasiri ga ɗabi'ar cin abinci ga rayuwa. Saboda wannan, yana da kyau yara su guji yawan amfani da sodium.

Abinci - sodium (gishiri); Hyponatremia - sodium a cikin abinci; Hypernatremia - sodium a cikin abinci; Rashin zuciya - sodium a cikin abinci

• Abincin sodium

Daukaka LJ. Abinci da hawan jini. A cikin: Bakris GL, Sorrentino MJ, eds. Hawan jini: Abokin Cutar Braunwald na Ciwon Zuciya. 3rd ed. Philadelphia, PA: Elsevier; 2018: babi na 21.

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. Kewaya. 2014; 129 (25 Gudanar da 2): S76-S99. PMID: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. 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 49.

Cibiyoyin Ilimin Kimiyya na Kasa, Injiniya, da Yanar gizo. 2019. Abincin Abincin Abinci don Sodium da Potassium. Washington, DC: Jaridar Makaranta ta Kasa. www.nap.edu/catalog/25353/dietary-reference-intakes-for-sodium-and-potassium. An shiga Yuni 30, 2020.