Ukutya ukutya okuphezulu kwi-sodium kunceda kwiinkxalabo ezininzi zempilo, ezifana nokuxinzeleleka kwengqondo, ukungaphumeleli kwintliziyo kunye nokuhlaselwa kwentliziyo . Kwaye ngenxa yokuba i-sodium engaphezu kwexesha ingabangela ukugcinwa kwamanzi kunye nokunyuka kwemithwalo, izigulane zeCOPD zinokubandezeleka kwe-dypsnea, okanye ukuphefumla okufutshane, ukuba zidle ukutya okuphezulu kwi-sodium.
Nangona ukutya okuphantsi kwe-sodium akukhuthazelwanga ngokukhethekileyo kubantu abaneCOPD njengemeko yokuzimela, kunokucetyiswa ukuba unayo, okanye usemngciphekweni, le miqathango ingentla, abantu abaninzi abaneCOPD bavame ukuba.
Landela la macebiso ukuze unciphise i-sodium kwisondlo sakho kwaye uphucule impilo yakho.
Ncedisa i-Salt Shaker yakho
Oo, isilingo sokugubungela eso sikhewu kwisidlo esilenzayo. Ukubamba ityuwa eyongeziweyo yinto elula yokuqala yokunqanda kwi-sodium. Ubuninzi bokutya esiyityayo sele sele buqulethe u-over-abundance of salt. Ukongeza okungaphezulu kwandisa ingozi yenkxalabo enxulumene ne-sodium.
Sebenzisa iLave Flavoring
Ukuba ityuwa idla ngokuya kwakho, zama ukuzama iindlela ezahlukeneyo zemifuno kunye neziqholo uze ufumane enye ifanelekile. Uza kumangaliswa ngendlela yokutya okumnandi ngayo kunokutya xa ufafaza nge-basil epholileyo okanye i-anise enamakha, umzekelo. Ngonyango olongezelelweyo, unako ukukhulisa igadi yakho yemifuno.
Funda iilebhile ngelihlo eliqondayo
Usenokungazi ukuba i-salt shaker ayiyena mthombo ophezulu we-sodium kwi-American diet. Ingaphezulu kwama-75 ekhulwini ye-sodium yokutya ivela ekutya ukutya okufakiwe okanye ukutya ngaphandle.
Ngokwe-Food and Drug Administration (i-FDA), isibonelelo samhla ngemihla esicetywayo sodium asikho ngaphezu kwama-2 400 milligram. Khumbula, nangona kunjalo, oku kusebenza ngokubanzi kubantu abadala kunye nabangenazo izifo ezingapheliyo. Ngexesha elizayo xa uthengwa khona, sebenzisa iliso eliqondayo xa ufunda iilebula zokutya.
Gwema ukutya okuqulethe umxholo we-sodium ongaphezu kwama-milligridi angama-300 ngokukhonza, kwaye ugcine iso elingaphandle kwezi zokutya, eligalela ngaphezu kwama-40 ekhulwini kwi-sodium ye-sodium yansuku zonke:
- Isonka kunye nemiqulu
- Ukutyumba kwamakha kunye nokuphilisa inyama
- Pizza
- Inkukhu ezitsha kunye neenkqubo
- Iisobho
- Sandwich
- Ushizi
- Izitya ezidityanisiweyo zepasta
- Izitya zokutya ezixubekileyo
- Ukutya
Jonga i-Sodium efihliweyo
Ukutya okuphezulu kwe-sodium akusoloko kubhalwe njengotyuwa okanye i-sodium. Ezinye zi noqulethe i-sodium compounds ezifana:
- I-Monosodium glutamate (eyaziwa ngokuba yi-MSG)
- I-baking soda okanye i-powder baking
- Disodium phosphate
- I-nitrate ye-sodium okanye i-nitridium sodium
- Sodium alginate
Khumbula ezi ngxube kwaye uzame ukukhetha ukutya okunempilo.
Khetha Ukutya OkukuDlulileyo
Khetha iziqhamo kunye nemifuno emitsha ngaphezu kokutya okucwangcisiweyo, njengempahla enqunyiwe okanye inyama yokutya. Thenga inyama entsha kunye neqhenkco, inkukhu okanye intlanzi engazange ijojowe kunye nesicombululo sodium. Ukuba awuqinisekanga, cela umncedisi wakho uncedo.
Qinisekisa Iingcamango Zakho
Ngaba uyayazi ukuba enye isipuni ye ketchup iqukethe i-milligram ye-190gram ye-sodium? Uninzi lwe-condiments ezifana nokudibanisa, ukuhlaziya, i-mustard, i-ketchup kunye neerdidi zokugqoka zigcwele i-sodium-into emele uyigcine engqondweni xa uthanda ukutya okuthandayo kunye nabo.
Hydrate, Hydrate, Hydrate
Ukongeza kokulandela ukutya okuphantsi kwe-sodium, khumbula ukuba amanzi yi-diuretic yendalo kunye nokuthetha ngokubanzi, naphi na apho amanzi ehamba khona, ilandelayo i-sodium.
Imithombo:
US Food and Drug Administration. (2015, Septemba 3). I-Sodium kwisidlo sakho: Ukusebenzisa i-Label ye-Nutrition Label ukuze unciphise i-Intake yakho.