Shin sodium yana da kyau a gare ku? Ga Abin da kuke Bukatar Ku sani

Wadatacce

• Gishiri: Babban Ma'adanai
• Don haka, Sodium yana da kyau a gare ku?
• Hanyoyin lafiya don haɗa Sodium a cikin Abincin ku
• Ƙayyade idan kun kasance "suwafi mai gishiri."
• Ci gaba da shafuka akan BP ɗin ku.
• Tsaya tare da abinci gaba ɗaya.
• Nemo tarihin dangin ku.
• Samun ƙarin potassium.
• Bita don

Barka dai, sunana Sally, kuma ni masanin abinci ne mai son gishiri. Ina lasa shi daga yatsuna lokacin cin popcorn, da yalwar yayyafa shi akan gasasshen kayan lambu, kuma ba zan yi mafarkin siyan pretzels mara ƙima ko miyan sodium ba. Duk da cewa hawan jini na yana raguwa, har yanzu ina jin ɗan laifi. Bayan haka, idan ina so in rage damara na kamuwa da cututtukan zuciya da bugun jini, duk in guji gishiri, ko?

A gaskiya, a'a. Idan ya zo ga sodium, ba kowa bane ya yarda cewa mafi kyawun dabarun shine ƙasa. A gaskiya ma, raguwa da yawa na iya zama rashin lafiya sosai, in ji sabon bincike. Kuma mata masu aiki na iya buƙatar ƙarin gishiri fiye da waɗanda suke zaune. Don yanke rikice -rikice, mun tuntubi manyan masana kuma mun bincika duk sabbin binciken. Ci gaba da karantawa don gano duk abin da kuke buƙatar sani game da fararen kaya kuma ku amsa sau ɗaya kuma gaba ɗaya: Shin sodium yana da kyau a gare ku? (Kuma menene ma'amala da MSG?)

Gishiri: Babban Ma'adanai

Kodayake sodium sau da yawa yana shiga cikin nau'in abinci mai gina jiki babu-a'a, jikinka yana buƙatar shi. Wannan ma'adinai, wanda ke taimaka wa tsarin ku aika saƙonni zuwa da daga kwakwalwa da kiyaye bugun zuciyar ku, yana da mahimmanci ga mata masu aiki. A zahiri, makamin sirri ne na motsa jiki, wanda ba shi da mahimmanci fiye da rigar nono na wasanni. Yana iya sau da yawa yana taimakawa hana nau'in ciwon tsoka wanda ke yanke zaman motsa jiki gajere kuma yana lalata tsere. Hakanan yana taimaka wa jikin ku riƙe ruwa, don haka ku kasance da ingantaccen ruwa, in ji Nancy Clark, RD, marubucin Littafin Jagoran Abincin Abinci na Nancy Clark. Clark ya tuno da ɗaya daga cikin abokan huldarta, mai tseren marathon wanda ya motsa jiki cikin zafin rana kuma ya koka da gajiya koyaushe. Ya juya, tana takura ta sosai akan cin gishiri. "Ba ta amfani da gishiri a dafa abinci ko a tebur kuma ta zaɓi pretzels marasa gishiri, crackers, da goro. Ta ci da farko ba tare da sarrafa abinci 'dukkan halitta' wanda ba shi da sodium," in ji Clark. Lokacin da ta ƙara ɗan ƙaramin sodium a cikin abincinta - yayyafa ɗan gishiri akan dankalin da ta gasa da cikin ruwan tafasasshen kafin ta ƙara taliya, ta ba da rahoton jin daɗi sosai.

Wasu mata masu dacewa suna buƙatar gishiri mai yawa, in ji Amy Goodson, R.D., ƙwararriyar abinci ta wasanni a Dallas. Yayin zaman motsa jiki mai ƙarfi, yawancin mata suna rasa wasu sodium, potassium, da ruwa. Amma "rigunan riguna masu gishiri" sun yi asara kuma don haka suna buƙatar sake cika shi daga baya. (Don gano idan kun fada cikin wannan rukunin, duba "Abin da za ku Yi.") (Mai alaƙa: Dalili Daya Daliban da Likitanku Zai buƙaci ku ci Gishiri)

Don haka, Sodium yana da kyau a gare ku?

Babbar muhawarar gishiri ce. A gaskiya, wannan amsar za ta bambanta da mutum zuwa mutum, saboda akwai wadata da fursunoni ga sodium (kamar yadda kusan duk wani abu da kake ciki). Ga wasu mutane ma'adinan da yawa na iya sa kodan su riƙe karin ruwa (shi yasa yake haifar da kumburi), ƙara yawan jini. Wannan yana kara matsa lamba kan jijiyoyin jini, yana tilastawa zuciya yin aiki tukuru. Bayan lokaci, hakan na iya zama hawan jini, in ji Rachel Johnson, Ph.D., R.D., mai magana da yawun kungiyar Zuciyar Amurka. Saboda daya daga cikin Amurkawa uku yana da cutar hawan jini kuma cin gishiri kadan na iya taimakawa rage hauhawar jini, a cikin shekarun 1970 masana sun ba da shawarar ragewa, kuma ba zato ba tsammani kasar gaba daya tana kan takunkumin hana gishiri. Dangane da Dokokin Abinci na kwanan nan ga Amurkawa, yakamata ku sami ƙasa da miligram 2,300 na sodium a rana; Ƙungiyar Zuciya ta Amurka ta ci gaba da ƙarawa tare da shawarwarin su na milligrams 1,500 a rana.

Amma wani rahoto na kwanan nan daga Cibiyar Magunguna yana tambaya ko ƙarancin abincin sodium ya dace da kowa. Bayan bitar shaidun, kwararrun IOM sun ce babu wata hujja da ke nuna cewa cinye ƙasa da milligram 2,300 a rana ya haifar da ƙarancin mutuwar cututtukan zuciya da bugun jini. A cikin Jaridar Amurka ta Hawan Jini, wani bincike na bincike bakwai da suka shafi mutane sama da 6,000 ba su sami wata kwakkwarar shaida ba cewa rage cin gishiri ya rage haɗarin bugun zuciya, shanyewar jiki, ko mutuwa a cikin mutanen da ko dai na al'ada ko hawan jini. "Shawarwarin na yanzu sun dogara ne akan imani cewa mafi ƙanƙanta, mafi kyau," in ji Michael Alderman, MD, farfesa a fannin likitanci a Kwalejin Medicine ta Albert Einstein. "Amma ƙarin bayanan baya-bayan nan game da sakamakon kiwon lafiya sun nuna cewa waɗannan jagororin ba su dace ba."

Yin ƙasa da ƙasa yana iya ma zama haɗari. A cikin wani binciken da Asibitin Jami'ar Copenhagen ya yi, cin abinci mai ƙarancin sodium ya haifar da raguwar kashi 3.5 cikin ɗari na mutanen da ke fama da hauhawar jini. Wannan zai yi kyau, ban da cewa shi ma ya haɓaka triglycerides da cholesterol da haɓaka matakan aldosterone da norepinephrine, hormones guda biyu waɗanda zasu iya haɓaka juriya na insulin akan lokaci. Duk waɗannan abubuwan an san abubuwan haɗari ga cututtukan zuciya.

Yanzu akwai ƙarin dalili don ci gaba da gishiri kayan lambu: A cikin Maris, masu binciken Danish sun ba da sanarwar, bayan nazarin ɗimbin karatu, sun gano cewa cinye ƙaramin sodium yana da alaƙa da haɗarin mutuwa. Sun ƙaddara cewa mafi aminci kewayon mafi yawan mutane shine daga 2,645 zuwa milligram miliyon 4,945 na gishiri a rana. Waɗannan lambobi ne waɗanda yawancin jama'ar Amirka sun riga sun haɗu, amma, da rashin alheri, yawancin sodium-wanda ke da kashi 75 cikin dari-sun fito ne daga kayan abinci da kayan abinci da kayan abinci, da yawa daga cikinsu suna cike da adadin kuzari, ƙara sukari har ma da trans fats. Mafi munanan laifuka sune abin da ake kira Salty Six: burodi da mirgina, warkar da nama, pizza, miya, kaji, da sandwiches. Tsarin al'ada na naman sa na China tare da broccoli yana da miligram 3,300, kuma farantin naman kaji ya kusan miligram 3,400. "Ko gidan cin abinci ne mai ban sha'awa ko kuma mai cin abinci mai maiko, da alama yana amfani da gishiri mai yawa," in ji Michael Jacobson, Ph.D., babban darektan Cibiyar Kimiyya a cikin Ra'ayin Jama'a, wata ƙungiya mai zaman kanta da ta yi kira. Hukumar Abinci da Magunguna don iyakance sodium da aka yarda a cikin abincin sarrafawa da gidajen abinci.

Wannan ganyen ya dace da matan da ke cin abinci mai inganci wanda ya haɗa da abinci mai daɗi da yawa, kamar 'ya'yan itatuwa da kayan marmari, da hatsi gabaɗaya cikin kyawawan siffa. "Ba kwa buƙatar yin hankali game da sodium kamar yadda wasu suke yi idan kuna yin wasu abubuwa da yawa daidai," in ji Jacobson. Ƙarin bincike yana ba da shawarar cewa kasancewa mai aiki na iya ba da kariya ta halitta daga mummunan tasirin sodium. Carol Greenwood, Ph.D., farfesa a kimiyyar abinci mai gina jiki a Jami'ar Toronto ta ce "Idan kuna aiki, ƙila za ku iya jure wa gishiri a cikin abincinku fiye da wanda ba shi da shi." Wannan yana nufin kariya daga tasirin sodium akan hawan jini - wataƙila ma fiye. A cikin binciken Greenwood, tsofaffi waɗanda suka ci abincin gishiri mai yawa sun nuna raguwar hankali fiye da waɗanda ke da ƙarancin gishiri, amma ba cikin waɗanda ke da ƙarfin jiki ba. An kare su, ba tare da la'akari da yawan gishirin da suka ci ba. "Babban matakin aiki yana kare jijiyoyin jini da lafiyar kwakwalwa na dogon lokaci," in ji ta.

Layin ƙasa: Idan kuna aiki kuma kuna cin abinci mai wadataccen abinci mai gina jiki, bai kamata sodium ta dame ku ba. "Daga cikin dukkan abubuwan da ya kamata ku damu da su," in ji Dokta Alderman, "za ku iya cire wancan daga teburin."

Hanyoyin lafiya don haɗa Sodium a cikin Abincin ku

Motsa jiki da cin abinci mai kyau duka biyun kyakkyawan kariya ne daga illolin sodium, don haka ba kwa buƙatar fitar da gishirin gishiri. Maimakon haka, ɗauki wannan hanya mai ma'ana ga sodium. (Kuma gwada waɗannan hanyoyin da ba na al'ada ba don amfani da gishirin zamani.)

Ƙayyade idan kun kasance "suwafi mai gishiri."

Bayan motsa jiki na gaba na turawa-zuwa-max, rataya saman tankin ku har ya bushe, sannan ku kalli ragowar farar fata. Idan kun gan ta, kuna buƙatar ma fiye da sodium fiye da mace mai dacewa. Masu aikin motsa jiki sun fi rasa gishiri a cikin gumi (bayan lokaci, jikinka yana daidaitawa kuma yana rasa ƙasa). Hanya mafi wayo don sake cikawa: Samun abin ciye-ciye bayan aikin motsa jiki wanda ya ƙunshi sodium-pretzels da cuku mai tsami ko cuku mai ƙarancin mai da 'ya'yan itace-ko ƙara gishiri zuwa abinci masu lafiya kamar shinkafa mai launin ruwan kasa da kayan lambu. Kuna buƙatar ƙarawa yayin zaman motsa jiki -tare da abubuwan sha na wasanni, gels ko tauna waɗanda ke ɗauke da sodium da sauran kayan lantarki - kawai idan kuna horo na 'yan awanni ko kuma ku ɗan wasa ne na jimiri.

Ci gaba da shafuka akan BP ɗin ku.

Hawan jini yana ƙaruwa da sannu a hankali da tsufa, don haka ko da lambobinku sun yi kyau a yanzu, ƙila ba za su tsaya haka ba. A gwada hawan jininka a kalla duk bayan shekara biyu. Hawan jini ba shi da alamomi, wanda shine dalilin da ya sa ake yawan kiran sa mai kisan kai shiru.

Tsaya tare da abinci gaba ɗaya.

Idan kun riga kuna ƙoƙarin rage abincin da aka sarrafa kuma ku ci abinci kaɗan, kuna rage yawan abincin ku na sodium ta atomatik. Idan hawan jinin ku ya dan yi yawa, fara kwatanta kayayyaki iri ɗaya, kamar miya da burodi, don ganin yadda sodium ɗinsu ke taruwa. Ƙananan sauƙaƙe masu sauƙi na iya taimakawa rage ƙimar ku.

Nemo tarihin dangin ku.

Akwai wani abu mai ƙarfi na kwayoyin halitta ga hauhawar jini, don haka dacewa, masu lafiya na iya samun hawan jini idan yana gudana a cikin iyali. Ci gaba da shafuka kusa da hawan jininka da shan sodium idan hauhawar jini yana cikin itacen dangin ku. Kimanin kashi ɗaya bisa uku na yawan jama'a suna da damuwa da sodium, wanda ke nufin hauhawar jininsu zai ba da amsa sosai ga abu fiye da yadda sauran mutane ke so (wannan ya fi yawa a cikin Ba'amurke da mutanen da suka yi kiba).

Samun ƙarin potassium.

Ma'adinai shine kryptonite zuwa sodium, yana toshe ikon sa. Abincin da ke ɗauke da sinadarin potassium na iya taimakawa rage hawan jini. Kuma ba za ku gwammace ku ci ayaba da alayyahu ba fiye da ɗibar popcorn? Sauran tushen taurarin sun haɗa da dankali mai daɗi, edamame, cantaloupe, da lentil. Yayin da kuke ciki, ƙara yawan abincin kiwo mai ƙarancin kitse da hatsi gabaɗaya shima. Wadannan sun nuna suna da tasiri wajen rage hawan jini.

Bita don