Emma Miller
Iingcali zichonga iimpawu ezine ezibonisa ukuba utya ityuwa eninzi kakhulu. Ityuwa inegama elibi, kodwa isodiyam yiminerali ebaluleke kakhulu emzimbeni. I-electrolyte ibalulekile ekugcineni ibhalansi yolwelo, ukuhambisa i-nerve impulses, kunye nokuxhasa ukucutheka okufanelekileyo kwemisipha.
Kodwa ngelixa umzimba udinga ngokwaneleyo iminerali ukwenza le misebenzi, i-sodium eninzi ekudleni kwakho ingaba yingozi kwimpilo yakho. Apha ngezantsi, iingcali zichonga iimpawu ezine ezibonisa ukuba utya ityuwa eninzi kunye nento omawuyenze ngayo.
Unxaniwe ngalo lonke ixesha
Ayizizo ndaba zichukumisayo ncam ukuba ukutya ukutya okunetyuwa kusenza sinxanwe. Kodwa kutheni le nto isenzeka kanye? Xa uxinaniso egazini luqala ukunyuka (umzekelo, ngenxa yokunyuka kwenani lezinto ezinyibilikileyo ezifana nesodium), ingqondo kunye nezintso ziqala ukusebenza ukubuyisela ukulinganisela.
Ngokomzekelo, ihomoni ye-antidiuretic inokuthi isebenze ukunceda umzimba ukuba ugcine ulwelo olunceda ukukhulula ukukhutshwa kwesodium. Ngokutsho kophononongo lukaDisemba ka-2016 kwi-Biology yangoku, imiqondiso yemithambo-luvo inokuvuselela unxano.
"Ukuthintela ukukhutshwa kwamanzi, unokuqala ukufumana iimpawu zomzimba ezifana nomlomo owomileyo kunye nesikhumba esomileyo," kusho uTracy Lockwood Beckerman, RD, i-dietitian kunye nombhali weZiGqibo zokuTya ezingcono. Lo ngumzimba wakho okuxelela ukuba usele ukubuyisela amanzi kwiiseli zakho.
Uziva udumbile
Ngaba ukhe waqaphela ukuba imisesane yakho iqhuma kakhulu emva kokutya okunetyuwa? Kate Patton, ingcali yokutya ebhaliswe kwiCleveland Clinic's Centre for Human Nutrition, uthi:
Ngelixa kunokubonakala kungathandekiyo ukusela amanzi amaninzi xa udumbile, oko kunokunciphisa imiphumo yokutya kakhulu ityuwa. Ukusebenzisa ulwelo olwaneleyo kunokukhupha yonke into ngaphandle kwenkqubo, kubandakanywa nesodium engaphezulu. UBeckerman ucebisa ngelithi: “Ukumelana nemvakalelo yokuqunjelwa, sela amanzi amaninzi, uhambe emva kokutya, okanye usele iti yelamuni.
Ukutya okwenziwe ekhaya akunasici
I-salt shaker ayiyena unobangela ophambili emva kokutya okuphezulu kwesodium. Kunoko, yisodium equlethwe kukutya okucutshungulwayo kunye nokupakishwayo.
Enyanisweni, ngokutsho kophando olukhulu olupapashwe kwi-American Journal ye-Hypertension ngoDisemba 2016, abantu abadla ukutya okungaphezulu kwe-ultra-pasteurized babenoxinzelelo oluphezulu lwegazi.
UPatton uthi: “Ukutya okupheleleyo, okunjengeziqhamo, imifuno, ukutya okuziinkozo, amandongomane akrwada, kunye nembewu, akunasodium eninzi ngokwemvelo. Kulungile, kodwa kunokudala iingxaki kwabo baqhele ukutya ukutya okucutshungulweyo kunye nokutya.
“Ukuvezwa kokutya okuqhotsiweyo, okuneziqholo, okanye okunetyuwa eninzi kunokubangela ukuba incasa yakho iqhelane nenqanaba elithile letyuwa,” utshilo u-Beckerman. Isiphumo? Ukutya okuphekwe ekhaya kunencasa ethambileyo, enokwenza ukuba ufune ukubhenela ekukhupheni kwakhona.
Uxinzelelo lwegazi lwakho luyenyuka
Ityuwa ayisiyiyo kuphela into enokuchaphazela uxinzelelo lwegazi - ngokutsho kweHarvard Health Publishing, imfuzo, uxinzelelo, ubunzima, ukusela utywala, kunye nokusebenza komzimba, amanqanaba nawo anefuthe. Kodwa ukusetyenziswa okungapheliyo kokutya okuphezulu kwi-sodium kunokudlala indima enkulu.
"Ukutya okugqithisiweyo kwe-sodium kuncedisa ukugcinwa kwevolumu, eyona nto iphambili kwixinzelelo lwegazi okanye uxinzelelo lwegazi," kusho uLuka Laffin, MD, i-cardiologist yokukhusela kwiKliniki yaseCleveland.
Lonke olu lwelo longeziweyo lunokubeka uxinzelelo kwimithambo yegazi. Ngokutsho kweKliniki yaseCleveland, ekuhambeni kwexesha, olu xinzelelo lunokuphazamisa ukuhamba okuqhelekileyo kwegazi kunye neoksijini kumalungu, okwenza kube nzima ukuba intliziyo impompe igazi kunye nezintso ukubuyisela ukulinganisela kwamanzi kunye ne-electrolyte.
UGqr. Laffin uthi: “Uxinzelelo lwegazi olungalawulekiyo oluhlala ixesha elide lubeka abantu esichengeni esingakumbi sokuhlaselwa sistrowuku, isifo sentliziyo, ukungasebenzi kwentliziyo nesifo sezintso esinganyangekiyo.
Nangona ikhonkco lingacacanga, obunye ubungqina bubonisa ukuba uxinzelelo lwegazi olungalawulekiyo lunokunyusa umngcipheko wokuphazamiseka kwengqondo okanye ukuphazamiseka kwengqondo.
