Emma Miller
Nyanzvi dzinoona zviratidzo zvina zvinoratidza kuti uri kudya munyu wakawandisa. Munyu une mukurumbira wakashata, asi sodium iminerari yakakosha zvakanyanya mumuviri. Iyo electrolyte yakakosha pakuchengetedza chiyero chemvura, kufambisa tsinga dzetsinga, uye kutsigira kwakaringana tsandanyama contractions.
Asi nepo muviri uchida zvakakwana zvemamineral kuita mabasa aya, sodium yakawandisa mukudya kwako inogona kukuvadza hutano hwako. Pazasi, nyanzvi dzinoratidza zviratidzo zvina zvekuti uri kudya munyu wakawandisa uye zvekuita nezvazvo.
Une nyota nguva dzose
Hadzisi nhau dzinonakidza dzekuti kudya chikafu chine munyu chinoita kuti tinzwe nyota. Asi nei chaizvo izvi zvichiitika? Kana kusungirirwa muropa kunotanga kukwira (somuenzaniso, nekuda kwekuwedzera kwenhamba yezvinhu zvakanyungudutswa zvakadai se sodium), uropi neitsvo zvinotanga kushanda kuti zvidzorere kuenzanisa.
Semuenzaniso, antidiuretic hormone inogona kushandiswa kubatsira muviri kuchengetedza zvinwiwa zvinobatsira kudzikisa kuburitswa kwesodium. Zvinoenderana nechidzidzo chaDecember 2016 muCurrent Biology, masaini etsinga anogona zvakare kumutsa nyota.
"Kuti udzivise kupera kwemvura, unogona kutanga kuona zviratidzo zvemuviri zvakadai semuromo wakaoma uye ganda rakaoma," anodaro Tracy Lockwood Beckerman, RD, dietitian uye munyori weBetter Food Decisions. Uyu ndiwo muviri wako unokuudza kuti unwe kuti udzore mvura mumasero ako.
Unonzwa kuzvimba
Wakamboona here kuti zvindori zvako zvinoputika zvakanyanya mushure mekudya munyu? Kate Patton, chiremba wezvekudya akanyoreswa neCleveland Clinic's Center for Human Nutrition, anoti:
Kunyange zvazvo zvingaita sezvisinganzwisisike kunwa mvura yakawanda paunenge wakaputika, zvinogona kuderedza migumisiro yekudya munyu wakawandisa. Kushandisa mvura yakakwana kunogona kuburitsa zvese kubva muhurongwa, kusanganisira yakawandisa sodium. “Kuti utsungirire kunzwa kwokuzvimba, inwa mvura yakawanda, famba-famba pashure pokudya, kana kuti kunwa tii yeremoni,” Beckerman anokurudzira kudaro.
Chikafu chemumba hachina kunaka
Iyo munyu shaker haisi iyo inonyanya kukonzera kuseri kweyakanyanya sodium kudya. Pane kudaro, ndiyo sodium iri muzvokudya zvakagadzirwa uye zvakaputirwa.
Muchokwadi, maererano nekuongorora kukuru kwakabudiswa muAmerican Journal of Hypertension muna Zvita 2016, vanhu vaidya zvakanyanya ultra-pasteurized foods vainyanya kuve nekukwira kweropa.
“Zvokudya zvakakwana, zvakadai semichero, miriwo, zviyo, nzungu mbishi, uye mhodzi, zvagara zvine sodium shoma,” anodaro Patton. Izvo zvakanaka, asi zvinogona kugadzira matambudziko kune avo vakajaira kudya zvakagadziriswa uye zvekudya zveresitorendi.
"Kuratidzwa kune zvakakangwa, zvinonhuhwirira, kana kuti zvine munyu zvakanyanya zvinogona kukonzera kuravira kwako kujaira kune imwe mwero wemunyu," Beckerman anoti. Zvakaguma nei? Zvokudya zvakabikwa kumba zvine muto wakapfava, izvo zvinogona kuita kuti iwe ude kutsvaga kutora zvakare.
Kuwanda kweropa rako kunokwira
Munyu handicho chega chinhu chinogona kukanganisa BP – maererano neHarvard Health Publishing, genetics, kushushikana, uremu, kunwa doro, uye kuita zvemuviri, mazinga ane zvazvinoita. Asi kusingaperi kushandiswa kwezvokudya zvakakwirira mu sodium kunogona kuita basa guru.
"Kunyanya kudya kwesodium kunobatsira pakuchengetedza huwandu, iyo inonyanya kukonzera kukwira kweropa kana hypertension," akadaro Luke Laffin, MD, anodzivirira cardiologist paCleveland Clinic.
Yese iyi mvura yakawedzerwa inogona kuisa pressure patsinga dzeropa. Maererano neCleveland Clinic, nekufamba kwenguva, dzvinyiriro iyi inogona kukanganisa kuyerera kweropa neokisijeni kunhengo, zvichiita kuti zviomere mwoyo kupomba ropa uye kuti itsvo dzidzorere mvura uye electrolyte.
“Hypertension yenguva refu isingadzorwi inoisa vanhu mungozi yakawedzerwa yesitiroko, hosha yemwoyo, kusashanda zvakanaka kwemwoyo, uye hosha yeitsvo isingaperi,” anodaro Dr. Laffin.
Kunyange zvazvo chinongedzo chacho chisina kujeka, humwe humbowo hunoratidza kuti kusingadzoreki hypertension kunogona kuwedzera njodzi yedementia kana kukanganiswa kwekuziva.
