Ukuphepha ukukhupha ukutya okuqhelekileyo kuyinto eqhelekileyo yabathengi bentloko. Kodwa, ngaba wakha weva ngokutya kwi-salty ukuze unqande intlungu yakho? Nanku uphando olulodwa oluxhasa ukunciphisa ityuwa njengendlela yokunciphisa intloko yakho.
Isishwankathelo seSifundo
Abadala abangama-412 abangaphezu kweminyaka engama-21 kunye ne- pre-hypertension okanye i- stage I-hypertension yayinomsebenzi wokutya okuseNtshona (isitye esityebi) okanye ukutya okuncinci kratyu, okubizwa ngokuba yi- DASH yokutya .
I-DASH yokutya iqukethe ukutya okunotye kwiziqhamo, imifuno, kunye neengqolowa ezipheleleyo kunye namafutha athile.
Kwakukho iintsuku ezintathu zokutya ezingama-30 apho abathathi-nxaxheba babeya kutya ukutya okuphezulu kwi-sodium (3500mg ngosuku), kulandelwa lizinga le-sodium (2300mg ngosuku) elinye ixesha, kunye ne-sodium ephantsi (1200mg ngosuku) ngenye ixesha. Abathathi-nxaxheba bebengayazi "ukulandelelana kwe-sodium" nokuba ngaba babelwe ukutya kweNtshona okanye iDASH.
Nceda uqaphele ukuba umyinge waseMelika udla ukutya okuphezulu kwe-sodium, malunga ne-3400mg!
Abathathi-nxaxheba babesidla esinye sesidlo nganye ngosuku kwisayithi yokufunda. Iisampuli zamanzi ezimashumi amabini anesine zathathwa ukuze kuqinisekiswe ukubambelela kwabathathi-nxaxheba ekudleni kwabo. Oku kwenziwa ngokuvavanya amanqanaba e-sodium kunye nezinye i-electrolytes kumchamo.
Abathathi-nxaxheba bazalise i-questionnaires emva kweentsuku ezingama-30 ukuvavanya imiphumo yabo yecala ukusuka ekudleni, kubandakanywa ubukhulu kunye nobukhulu beentloko.
Oko Kufundwa Kwisifundo
Iziphumo zityhila ukuba abo badla ukutya okuphantsi kwe-sodium-ingaba bevela kwi-DASH okanye kwi-Western diet-babenentloko ezincinci kunabo babesitya ukutya okuphezulu kwe-sodium.
Oku kuthetha ukuba ukunciphisa ityuwa kunokunceda ukunqanda intloko. "Kutheni" emva kwalolu mbono alukwazi, kodwa akuxhomekeke ukuba uxinzelelo lwegazi.
Ngako-ke Unokotywala Unjani?
I-American Heart Association (AHA) incoma i-1,500mg yetyuwa ngemini, e malunga ne-3/4 ithispoon ngosuku lweetyuwa, kungekhona! Enye imibutho iphakamisa i-2,300mg yemihla ngemihla. Imifanekiso enkulu apha ayikho inani elininzi, kodwa ukuba sonke sinokunqumla.
Imida yoFundo
Kukho iingxaki malunga nokufunda. Esinye, isifundo sasiquka kuphela abantu abanomda okanye umfutho wegazi ophezulu. Ukongezelela, abathathi-nxaxheba bazalise imibuzo kuphela ekupheleni kweentsuku ezingama-30. Ekugqibeleni, isifundo asizange sicacise iintlobo zentloko abachaphazelekayo abachaphazelekayo.
Ngokubanzi, olu phofu luxhasa ubudlelwane phakathi kwe-sodium intake kunye neentloko. Kufuneka uphando olongezelelweyo ukudibanisa lo mbutho. Khumbula, ulwalamano okanye umbutho awubhekiseli kumbango.
Thatha Umyalezo Wasekhaya
Kungaba luvavanyo olulungeleyo ukubona ukuba ukusika ukutsalwa kwetyuwa kukunceda ukukhusela ikhanda. Ukuba nantoni na, ukunciphisa ityuwa kuyinzuzo kwimpilo yakho yempilo. Thetha nogqirha wakho kuqala ukuba wakhe isicwangciso senzo.
Imithombo:
American Heart Association. "I-Sodium neTyuwa." heart.org. 21 Matshi 2017.
U-Amer M, u-Woodward M, u-Appel uLJ. Iimpembelelo zesondlo se-sodium kunye ne-DASH yokutya kwimeko yesifo: iziphumo ezivela kwi-DASH-sodium ye-clinical trial. I-BMJ Evuliwe ngo- 2014; 4: (12): e006671.