Emma Miller
Hoʻomaopopo ka poʻe akamai i ʻehā mau hōʻailona e ʻai nui ana ʻoe i ka paʻakai. He inoa maikaʻi ʻole ka paʻakai, akā he mineral koʻikoʻi ka sodium i ke kino. He mea koʻikoʻi ka electrolyte no ka mālama ʻana i ke koena o ka wai, ka hoʻouna ʻana i nā neʻe nerve, a me ke kākoʻo ʻana i nā ʻokiʻoki kūpono.
Akā ʻoiai pono ke kino i ka mineral e hana i kēia mau hana, hiki i ka nui o ka sodium i kāu ʻai ke hōʻeha i kou olakino. Ma lalo nei, ʻike ka poʻe akamai i ʻehā mau hōʻailona e ʻai nui ana ʻoe i ka paʻakai a me ka mea e hana ai.
Makewai ʻoe i nā manawa a pau
ʻAʻole ia he lono koʻikoʻi ka ʻai ʻana i nā meaʻai paʻakai e makewai ai mākou. Akā, no ke aha i hana ai kēia? Ke hoʻomaka ka piʻi ʻana o ke koko (no ka laʻana, ma muli o ka piʻi ʻana o ka nui o nā mea i hoʻoheheʻe ʻia e like me ka sodium), hoʻomaka ka lolo a me nā puʻupaʻa e hoʻihoʻi i ke kaulike.
No ka laʻana, hiki ke hoʻāla ʻia kahi hormone antidiuretic e kōkua i ke kino e mālama i nā wai e kōkua i ka hoʻoheheʻe ʻana i ka hoʻokuʻu sodium. Wahi a kahi haʻawina ʻo Dekemaba 2016 ma Current Biology, hiki i nā hōʻailona nerve ke hoʻāla i ka make wai.
"No ka pale ʻana i ka wai, hoʻomaka paha ʻoe e ʻike i nā hōʻailona kino e like me ka waha maloʻo a me ka ʻili maloʻo," wahi a Tracy Lockwood Beckerman, RD, meaʻai meaʻai a me ka mea kākau o Better Food Decisions. ʻO kou kino kēia e haʻi iā ʻoe e inu e hoʻomaʻemaʻe hou i kāu mau cell.
Ua hoʻohūhū ʻoe
Ua ʻike paha ʻoe i ka piʻi nui ʻana o kou mau apo ma hope o ka ʻai paʻakai? "ʻO ka nui o ka sodium āu e ʻai ai, ʻoi aku ka nui o ka wai āu e lawe ai," wahi a Kate Patton, he meaʻai meaʻai i hoʻopaʻa inoa ʻia me ka Cleveland Clinic's Center for Human Nutrition.
ʻOiai he mea kūʻē paha ka inu ʻana i ka wai i ka wā e paʻa ai ʻoe, hiki iā ia ke hoʻokaʻawale i nā hopena o ka ʻai ʻana i ka nui o ka paʻakai. ʻO ka ʻai ʻana i ka wai e hiki ke hoʻokuʻu i nā mea āpau mai ka ʻōnaehana, me ka nui o ka sodium. "No ka hoʻokō ʻana i ka manaʻo o ka bloating, inu nui i ka wai, hele wāwae ma hope o ka ʻai ʻana, a inu paha i ke kī lemon," ʻōlelo ʻo Beckerman.
ʻO ka meaʻai i hana ʻia i ka home he kīnā ʻole
ʻAʻole ʻo ka paʻakai ka mea hewa nui ma hope o ka lawe ʻana i ka sodium kiʻekiʻe. Akā, ʻo ia ka sodium i loko o nā meaʻai i hoʻoponopono ʻia a i hoʻopaʻa ʻia.
ʻO kaʻoiaʻiʻo, e like me kahi noiʻi nui i paʻi ʻia ma ka American Journal of Hypertension i Dekemaba 2016, ʻoi aku ka nui o ka poʻe i ʻai i nā meaʻai ultra-pasteurized i ke koko kiʻekiʻe.
"ʻO nā meaʻai holoʻokoʻa, e like me nā huaʻai, nā mea kanu, nā kīʻaha piha, nā nati maka, a me nā ʻanoʻano, he haʻahaʻa maoli ka sodium," wahi a Patton. Maikaʻi kēlā, akā hiki iā ia ke hana i nā pilikia no ka poʻe maʻa i ka ʻai ʻana i nā meaʻai i hana ʻia a me nā meaʻai.
"ʻO ka ʻike ʻana i nā meaʻai palai, ʻala, a i ʻole ka paʻakai nui e hiki ke hoʻomaʻamaʻa i kou ʻono i kahi pae paʻakai," wahi a Beckerman. Ka hopena? He ʻono ʻoi aku ka ʻono o ka ʻai i hoʻomoʻa ʻia i ka home, a makemake paha ʻoe e ʻimi hou i ka lawe ʻana i waho.
Piʻi kou koko koko
ʻAʻole ʻo ka paʻakai wale nō ka mea e hoʻopilikia ai i ke koko – e like me ka Harvard Health Publishing, genetics, stress, weight, inu waiʻona, a me ka hoʻoikaika kino, he hopena nō hoʻi nā pae. Akā ʻo ka hoʻohana mau ʻana i nā meaʻai kiʻekiʻe i ka sodium hiki ke hana nui.
"ʻO ka nui o ka sodium intake e kōkua i ka paʻa ʻana o ka leo, ʻo ia ke kumu nui o ke koko kiʻekiʻe a i ʻole ke kiʻekiʻe o ke koko," wahi a Luke Laffin, MD, he mea pale cardiologist ma Cleveland Clinic.
Hiki i kēia wai ʻokoʻa ke kau i ke kaomi ma nā kīʻaha koko. Wahi a ka Cleveland Clinic, i ka wā lōʻihi, hiki i kēia kaomi ke keʻakeʻa i ke kahe maʻamau o ke koko a me ka oxygen i nā ʻōpū, e ʻoi aku ka paʻakikī o ka puʻuwai e pāpaʻi i ke koko a me nā puʻupaʻa e hoʻihoʻi i ka wai a me ke koena electrolyte.
"ʻO ke kiʻekiʻe kiʻekiʻe o ka wā lōʻihi e hoʻokau i ka poʻe i ka nui o ka pilikia no ka hahau, ka puʻuwai puʻuwai, ka puʻuwai puʻuwai, a me ka maʻi maʻi maʻi maʻi," wahi a Kauka Laffin.
ʻOiai ʻaʻole maopopo ka loulou, hōʻike kekahi mau hōʻike e hiki ke hoʻonui ʻia ke kiʻekiʻe kiʻekiʻe ʻaʻole i hoʻomalu ʻia i ka pilikia o ka dementia a i ʻole ka naʻau.
