Mene ne Sodium kuma menene don shi

Wadatacce

• Inda za'a samu sinadarin sodium
• Menene sodium don
• Rikitarwa na yawan sodium
• Yadda ake rage cin sinadarin sodium
• Adadin mafi kyau duka na sodium a cikin jini

Sodium shine babban sashi a cikin gishirin tebur na yau da kullun, wanda shine sodium chloride, wanda ke da mahimmanci don kiyaye daidaitaccen pH na jini, motsin jijiyoyin jiki da rage jijiyoyin jiki. Ana samunta a kusan dukkanin abinci amma idan aka cinye shi da yawa zai iya haifar da ƙarin matsi da cututtukan zuciya.

Sabili da haka, Hukumar Lafiya ta Duniya ta ba da shawarar cewa yawan sinadarin sodium da ya kamata a sha a kullum ya zama 5 g kawai a kowace rana ga manya masu lafiya, wanda yake daidai da karamin cokali.

Inda za'a samu sinadarin sodium

1 gram na gishirin tebur yana da sodium 40% duk da haka, amma sodium ba kawai ana samun shi a cikin abinci mai gishiri ba, ana kuma samun shi cikin haske da abinci mai laushi, waɗanda ke da adadi mai yawa na wannan abu.

Yayinda 200 ml na soda na yau da kullun yana da kimanin 10 MG na sodium, sigar haske ta bambanta tsakanin 30 da 40 MG. Don haka, waɗanda suke shan lita 1 na soda mai haske, suna cin 300 mg na sodium a cikin yini ɗaya, suna ƙiyamar adadin da ya dace da lafiyar.

Bincika yawan sodium a cikin gilashin ml 200:

Sauran hanyoyin sodium sune busassun fruitsa fruitsan itace da abincin teku. Nemi ƙarin misalai da yawan su anan.

Menene sodium don

Sodium yana da mahimmanci don kiyaye lafiya kuma yana da manyan ayyuka masu zuwa:

• Tabbatar da daidaitaccen jini pH;
• Imparfafa motsin jijiyoyi da rage tsoka;
• Inganta ingancin tasirin lantarki na zuciya;
• Daidaita yawan ruwa a jiki;
• Inganta aikin kodan.

Amma baya ga sinadarin sodium, sinadarin potassium shima yana da mahimmanci ga lafiya kuma daidaitawa tsakanin sodium da potassium a cikin jini yana da mahimmanci ga jiki yayi aiki yadda ya kamata.

Rikitarwa na yawan sodium

Diumarin sodium mai yawa yana haifar da riƙe ruwa saboda haka mutum na iya kumbura, tare da ƙafafu masu nauyi, gajiya kuma tare da cellulite. Bugu da kari, yana kara kasadar hauhawar jini, bugun jini, matsalolin koda da kuma kashin baya.

Yadda ake rage cin sinadarin sodium

Hanya mafi kyawu don rage yawan amfani da sinadarin sodium a kullun shine ta hanyar shan abubuwan sha mai laushi, da kuma amfani da gishiri kaɗan dan yaji. Kyakkyawan madadin gishirin gama gari shine gishirin ganye, wanda muke koya muku yadda ake shirya a cikin bidiyo mai zuwa:

Sauran nasihun da zasu iya taimakawa basu da shakkar gishiri a kan tebur, ba kayan ƙanshin salati da gishiri, ba cin soyayyen kayan ciye-ciye ko farfasawa ko cukwi, misali. Kari akan haka, kana bukatar yin al'ada ta karanta lakabin dukkan kayan abincin da aka sarrafa, kana neman yawan sinadarin sodium da ake samu.

Adadin mafi kyau duka na sodium a cikin jini

Ana iya auna adadin sodium a cikin jiki ta hanyar gwajin jini mai sauƙi. Abubuwan da aka ambata game da sodium a cikin kewayon jini daga 135 zuwa 145 mEq / L.

Za a iya ƙara sodium a yanayin rashin ruwa, yin zufa mai yawa, amai, gudawa, ciwon sukari, jiri, cututtukan hypothalamic, amfani da magungunan ƙwayoyin cuta ko magungunan hana daukar ciki. Yana iya ragewa a cikin yanayi inda rashin ƙarfin zuciya, cirrhosis, amai, gudawa, cututtukan koda, ƙarancin adrenal, cututtukan nephrotic, maye saboda yawan ruwa, illar wasu magunguna kamar thiazides da diuretics.