Yaya Sodium Ya Kamata Ku Samu kowace Rana?

Wadatacce

• Wajibi ne ga Kiwan lafiya
• Haɗa zuwa Hawan Jini
• Shawarwarin Abincin Abincin
• Haɗarin amfani da shi
• Ya Kamata Ka Iyakance Abincinka?
• Sauran Hanyoyin Sarrafa Hawan Jini da Inganta Lafiya
• Motsa jiki
• Ku ci 'Ya'yan itãcen marmari da kayan lambu
• Ku ci Kalori kaɗan
• Iyaka Alkahol
• Layin .asa

Sodium - galibi ana kiran sa gishiri - ana samun sa a kusan duk abin da kuka ci ko sha.

Hakan yana faruwa ne ta ɗabi'a a cikin abinci da yawa, ana ƙara shi ga wasu yayin aikin masana'antu kuma ana amfani dashi azaman wakilin dandano a gida da gidajen abinci.

A wani lokaci, ana danganta sodium da hawan jini, wanda ke haifar da lalacewar jijiyoyin ku da jijiyoyinku idan suka hauhawa ba da daɗewa ba. Hakanan, wannan yana ƙara yawan haɗarin cututtukan zuciya, bugun jini, gazawar zuciya da cutar koda.

Sabili da haka, hukumomin lafiya da yawa sun kafa jagororin iyakance yawan amfani da sinadarin sodium.

Koyaya, waɗannan jagororin sunyi rikici, saboda ba kowa bane zai iya cin gajiyar rage-sodium.

Wannan labarin yayi bayani game da mahimmancin sodium, haɗarin haɗarin wuce gona da iri da kuma yawan sodium da yakamata ku ci kowace rana.

Wajibi ne ga Kiwan lafiya

Duk da ci gaba da cutarwarta, sinadarin sodium abu ne mai gina jiki don ƙoshin lafiya.

Yana daya daga cikin wutan lantarki na jikinka, wadanda sune ma'adanai wadanda suke haifar da ions masu dauke da lantarki.

Babban tushen sodium a yawancin abincin shine gishirin a cikin sifin sodium chloride - wanda shine kashi 40% na sodium da 60% chloride da nauyi ().

Saboda ana amfani da gishiri sosai wajen sarrafa abinci da kuma ƙera masana'antu, abincin da aka sarrafa ya kai kimanin kashi 75% na yawan sodium da aka cinye ().

Mafi yawan sinadarin sodium na jikinka yana zaune a cikin jininka da ruwan da ke kewaye da ƙwayoyin ka, inda yake taimakawa kiyaye waɗannan ruwan a daidaita.

Tare da riƙe daidaiton ruwa na yau da kullun, sodium yana da mahimmin matsayi a cikin jijiyar al'ada da aikin tsoka.

Kodar ka na taimakawa wajen daidaita matakan sinadarin sodium na jikin ka ta hanyar daidaita adadin da ke cikin fitsarin ka. Hakanan zaka rasa sodium ta hanyar zufa.

Rashin isasshen sodium na da matukar wuya a cikin yanayi na yau da kullun - koda kuwa tare da abinci mai ƙarancin sodium (,).

Sodium wani muhimmin gina jiki ne ga lafiya. Yana taka muhimmiyar rawa a cikin jijiya da aikin tsoka kuma yana taimakawa jikinka kiyaye daidaiton ruwa na yau da kullun.

Haɗa zuwa Hawan Jini

An daɗe da sanin cewa sodium yana ƙara hawan jini - musamman a cikin mutanen da suke da matakan girma.

Yawancin masana sun yi imanin cewa an fara gano alaƙar da ke tsakanin sodium da hawan jini a Faransa a 1904 ().

Amma duk da haka, har zuwa ƙarshen shekarun 1940 ne wannan haɗin ya zama sananne sosai lokacin da masanin kimiyya Walter Kempner ya nuna cewa abinci mai ƙanƙan gishiri zai iya rage hawan jini a cikin mutane 500 tare da matakan girma ().

Tun daga wannan lokacin, bincike ya kafa dangantaka mai ƙarfi tsakanin yawan shan sodium da hawan jini (,,,).

Ofayan ɗayan manyan karatu a kan wannan batun shine gwajin Cutar Epidemiology na Karkara, ko PURE ().

Yin nazarin matakan sodium na fitsari na mutane fiye da 100,000 daga ƙasashe 18 a duk nahiyoyi biyar, masu bincike sun gano cewa waɗanda suka sha ƙarin sodium suna da hauhawar jini sosai fiye da waɗanda ke da ƙananan shan ().

Amfani da wannan adadin, sauran masana kimiyya sun nuna cewa mutanen da ke cinye fiye da gram 7 na sodium a kowace rana suna cikin haɗarin kamuwa da cututtukan zuciya da mutuwa da wuri fiye da mutanen da ke cinye gram 3-6 a kowace rana ().

Koyaya, ba kowa ke amsa sodium azaman iri ɗaya ba.

Mutanen da ke da cutar hawan jini, da ciwon sukari da cututtukan koda, da kuma tsofaffi da Ba'amurke Ba'amurke, suna da saurin kula da tasirin hawan jini na sodium (,).

Idan kun kasance masu jin daɗin gishiri, an bada shawarar iyakance yawan amfani da sodium - saboda kuna iya kasancewa cikin haɗarin haɗarin cututtukan zuciya masu alaƙa da jini (14).

Sodium yana kara karfin jini. Wannan tasirin ya fi karfi a cikin wasu al'umman, yana sanya su saurin kula da gishiri kuma sun fi saurin kamuwa da cututtukan zuciya masu nasaba da jini.

Shawarwarin Abincin Abincin

Shekaru da dama, hukumomin kiwon lafiya sun bukaci mutane da su rage yawan amfani da sinadarin sodium don sarrafa karfin jini.

An kiyasta cewa jikinka kawai yana buƙatar 186 MG na sodium kowace rana don aiki yadda ya kamata.

Koyaya, kusan zai zama ba zai yuwu ku cinye wannan kadan ba, har yanzu kuna saduwa da bukatun ku na kuzari kuma ku sami shawarar shan wasu muhimman abubuwan gina jiki.

Sabili da haka, Cibiyar Magunguna (IOM) ta ba da shawarar cewa manya masu ƙoshin lafiya su cinye 1,500 mg (1.5 grams) na sodium a kowace rana (14).

A lokaci guda, IOM, USDA da Ma'aikatar Kiwon Lafiya da Hidimar Jama'a ta Amurka sun ba da shawarar cewa manya masu ƙoshin lafiya sun taƙaita yawan sodium ɗin yau da kullun zuwa ƙasa da ƙarancin 2,300 mg (gram 2.3) - kwatankwacin ƙaramin cokalin gishiri ɗaya (14,).

An kafa wannan iyaka ne bisa dogaro da hujjoji daga karatun asibiti cewa yawan sinadarin sodium sama da 2,300 mg (2.3 gram) a kowace rana na iya shafar hawan jini da kuma kara barazanar cututtukan zuciya.

Saboda karuwar asarar sinadarin sodium ta hanyar zufa, wadannan jagororin ba za su shafi mutane masu kwazo ba kamar 'yan wasa masu gasa ko ma'aikatan da ke fuskantar zafi.

Sauran kungiyoyi suna ba da shawarwari daban-daban.

WHO ta ba da shawarar cinye MG 2,000 (gram 2) na sodium a kowace rana, kuma Heartungiyar Zuciya ta Amurka ta ba da shawarar a rage cin abinci na 1,500 mg (1.5 gram) a kowace rana (, 17).

A yau, Amurkawa suna amfani da sodium fiye da yadda hukumomin lafiya ke ba da shawarar - kimanin su 3,400 mg (3.4 gram) a kowace rana ().

Koyaya, waɗannan shawarwarin sun kasance masu rigima, saboda mutanen da ke da matakan hawan jini na yau da kullun bazai iya amfanuwa da takaita yawan amfani da sodium ba (,).

A zahiri, shaidu da ke nuna cewa shan gishiri kaɗan yana rage barazanar cututtukan zuciya ga masu lafiya yana da iyaka. Yana iya zama ma cutarwa ().

Hukumomin lafiya sun ba da shawarar tsakanin 1,500 mg (1.5 gram) da 2,300 MG (2.3 gram) na sodium a kowace rana don lafiyar zuciya - da yawa ƙasa da yadda Amurkawa ke cinyewa a matsakaici.

Haɗarin amfani da shi

Wasu shaidu sun nuna cewa rage shan sinadarin sodium zuwa matakan da aka bada shawara na iya zama cutarwa.

A cikin nazarin nazarin da ya ƙunshi fiye da mutane 133,000 tare da ba tare da hawan jini daga ƙasashe 49 a duk nahiyoyi shida, masu bincike sun bincika yadda cin abincin sodium ya shafi haɗarin cututtukan zuciya da farkon mutuwa ().

Binciken ya nuna cewa - ba tare da la'akari da hawan jini ba - mutanen da suka sha kasa da 3,000 mg (3 gram) na sodium a kowace rana sun fi kamuwa da ciwon zuciya ko mutuwa idan aka kwatanta da mutanen da suka cinye 4,000-5,000 mg (4-5 gram).

Mene ne ƙari, waɗanda suka cinye ƙasa da 3,000 MG (3 gram) na sodium a kowace rana suna da mummunan sakamako na lafiya fiye da mutanen da ke cinye 7,000 MG (gram 7).

Har yanzu, masu binciken sun kuma gano cewa mutanen da ke da hawan jini wadanda suke cin fiye da gram 7 na sodium a kowace rana suna da babbar barazanar cututtukan zuciya ko mutuwa fiye da mutanen da suka cinye gram 4-5.

Wadannan da sauran sakamakon suna nuna cewa karancin sinadarin sodium kadan na iya zama mai cutar da lafiyar mutane fiye da yadda ake amfani da su (,,).

A cikin duka mutanen da ke da hawan jini na al'ada da na al'ada, shan nunin sodium kaɗan an nuna ya ɓata lafiya fiye da yawan cinsa.

Ya Kamata Ka Iyakance Abincinka?

Mutanen da ke da hawan jini waɗanda suke cinye fiye da gram 7 na sodium a kowace rana lallai su cinye ƙasa.

Hakanan za'a iya amfani dashi idan likitan ku ko likitan abinci mai rijista ya umarce ku don rage yawan abincin ku na sodium saboda dalilai na likita - kamar yadda yake game da abinci mai ƙarancin magani na sodium.

Koyaya, yankan baya akan sodium ba ze haifar da wani babban canji ga masu lafiya ba.

Kodayake hukumomin kiwon lafiya na ci gaba da turawa don rage shan sinadarin sodium, rage yawan sinadarin sodium da yawa - kasa da gram 3 kowace rana - na iya yin mummunan tasiri ga lafiyar.

Karatun ya nuna cewa mutanen da suke cin kasa da gram 3 na sinadarin sodium a kowace rana suna cikin hatsarin kamuwa da cututtukan zuciya da mutuwa da wuri fiye da mutanen da ke da nauyin gram 4-5.

Wannan yana haifar da damuwa game da ko jagororin sodium na yanzu - wanda ya fara daga 1,500 MG (1.5 gram) zuwa 2,300 MG (2.3 gram) - suna yin lahani fiye da kyau, kamar yadda tarin shaidu masu girma ke nuna cewa waɗannan matakan na iya zama ƙasa da ƙasa.

Wancan ya ce, tare da kashi 22% na yawan jama'a daga ƙasashe 49 suna cinye fiye da gram 6 na sodium a kowace rana, adadin sodium da masu lafiya ke sha a halin yanzu mai yiwuwa ne mai lafiya ().

Idan ka sha fiye da gram 7 na sodium a kowace rana kuma kana da cutar hawan jini, yana da kyau ka rage cin sinadarin sodium. Amma idan kuna cikin koshin lafiya, yawan gishirin da kuke cinyewa a halin yanzu mai yiwuwa lafiya.

Sauran Hanyoyin Sarrafa Hawan Jini da Inganta Lafiya

Samun ƙananan sodium wanda hukumomin lafiya ke ba da shawara na iya zama mai wahala kuma mai yiwuwa ba shine mafi kyau ga lafiyar ku ba.

Akwai wasu hanyoyi masu amfani da inganci don kula da hawan jini da inganta lafiyar ku ba tare da maida hankali kan yawan sinadarin sodium da kuke sha ba.

Motsa jiki

Motsa jiki yana haɗuwa da ɗimbin fa'idodin kiwon lafiya - haɗe da ƙananan jini ().

Haɗin motsa jiki da horo na juriya ya dace, amma har ma tafiya kawai na iya taimakawa kawo matakan ku (,,,).

Idan ba za ku iya zuwa gidan motsa jiki ba, gwada ƙoƙarin tafiya aƙalla minti 30 kowace rana. Idan wannan tsawon yayi yawa don cimmawa a lokaci ɗaya, raba shi zuwa tubalan minti uku uku.

Ku ci 'Ya'yan itãcen marmari da kayan lambu

Yawancin mutane ba sa cin wadatattun 'ya'yan itatuwa da kayan marmari.

Waɗannan abinci suna ɗauke da mahimmin abinci - kamar su potassium da magnesium - waɗanda na iya rage hawan jini (,).

Kayan lambu kamar su latas, beetroot, spinach da arugula suma ingantattun hanyoyin samun sinadarin nitrate ne, wanda yake kara samarda sinadarin nitric oxide (,).

Nitric oxide yana sassauta jijiyoyin jijiyoyin ku da jijiyoyin ku, yana haifar musu da faɗaɗawa da haɓaka kwararar jini - ƙarshe yana rage hawan jini ().

Ku ci Kalori kaɗan

Amfani da sinadarin sodium yana da alaƙa da cin kalori - mafi yawan adadin kuzari da kuke ci, yawancin sodium ɗin da kuke amfani da shi ().

SInce mafi yawan mutane suna cinye adadin kuzari fiye da yadda suke buƙata kowace rana, sauƙaƙa rage adadin kuzari shine hanya mafi sauƙi don rage yawan sinadarin sodium ba tare da tunani mai yawa ba.

Hakanan cin ƙananan adadin kuzari na iya inganta raunin nauyi, wanda zai iya rage karfin jininka kuma (,,,).

Iyaka Alkahol

Baya ga sauran illolin lafiya da yawa, yawan shan barasa yana da alaƙa da haɓakar hawan jini (,,,).

Mata da maza ya kamata su iyakance shan giyarsu sau ɗaya ko biyu a rana, bi da bi. Idan kun wuce waɗannan shawarwarin, kuna so ku yanke (38).

Drinkaya daga cikin abin sha na barasa daidai yake:

• Oza 12 (355 ml) na giya na yau da kullun
• 8-9 oces (237-266 ml) na giya na malt
• 5 oces (148 ml) na ruwan inabi
• 1.5 oza (44 ml) na ruhun da aka narke

Akwai hanyoyin da suka fi dacewa da inganci don rage karfin jininka fiye da kallon yadda kake amfani da sodium.Wadannan sun hada da motsa jiki, yawan cin ‘ya’yan itace da kayan marmari da rage cin kalori da barasa.

Layin .asa

Sodium wani sinadari ne mai mahimmanci wanda jikinka yake buƙata don ayyuka masu mahimmanci da yawa.

Hukumomin lafiya sun bada shawarar tsakanin giram 1.5 zuwa 2.3 na sodium a kowace rana. Duk da haka, ƙarin shaidu na nuna cewa waɗannan jagororin na iya zama ƙasa da ƙasa.

Mutanen da ke da hawan jini kada su wuce gram 7 kowace rana, amma idan kuna cikin koshin lafiya, yawan gishirin da kuke amfani da shi a halin yanzu yana iya zama mai aminci.

Idan kun damu game da karfin jini, akwai wasu abubuwa da yawa, mafi inganci da za ku iya yi, kamar motsa jiki, inganta abincinku ko rage nauyi.