Kudzivisa zvimwe zvinokonzera kudya kune tsika inowanikwa kune vanorwara nemusoro. Asi, wakambonzwa here nezvekucheka zvakare pane zvekudya zve salty kuti udzivise kurwadziwa kwemuviri wako? Heino imwe yedzidzo inotsigira kuderedza munyu senzira yekuderedza misoro yako.
Chidzidzo Chinyorwa
412 vanhu vane makore anopfuura makumi maviri nemakumi maviri nemasere ehuwandu hwehuwandu hwehutachiona kana chirwere chepachirwere chendemhepo yepamusoro I chaive chakashandurwa kune imwe yekudya kwekuMadokero (munyu-mupfumi) kana kuti kudya kwemuori wepasi, unozivikanwa seDASH yekudya .
Zvokudya zveDASH zvine zvekudya zvakazara mumichero, miriwo, uye zviyo zvose uye zvishoma mumafuta ane mafuta.
Kwaiva nemazuva matatu ekudya kwemazuva makumi matatu (30-day-day) ekudya umo vatori vechikamu vaizodya kudya kwakanyanya mu sodium (3500mg pazuva) kweimwe nguva, yakateverwa nechepakati yezinga ye sodium (2300mg pazuva) kune imwe nguva, uye pasi yakanyanya (1200mg zuva nezuva) pane imwe nguva. Vatori vechikamu vakanga vasingazivi "mararamiro e-sodium" kana kuti vakagoverwa kudyiwa kweWestern kana DASH.
Ndapota cherechedza kuti muvhareji weAmerica anodya kudya kwakanyanya kwe-sodium, kunenge 3400mg!
Vadzidzi vacho vaifanira kudya imwe yezvokudya zuva rimwe nerimwe panzvimbo yekudzidza. Maminitsi makumi maviri nemana emaminisi emakwenzi akatorwa kuti ave nechokwadi chekuteerera kwevatori vechikamu kune kudya kwavo. Izvi zvinoitwa nekuongorora mazinga e sodium uye mamwe electrolytes mumuguta.
Vadzidzi vacho vakazadza mibvunzo mushure mega rega mazuva makumi matatu ezuva kuti vaongorore migumisiro yavo kubva pakudya, kusanganisira kuwanda uye kuoma kwemusoro.
Zvakadzidzwa neChidzidzo
Zvigumisiro zvinoratidza kuti avo vaidya zvokudya zvakaderera mu sodium-zvichibva kune DASH kana kuWest yekudya-vakange vasina zvinyorwa zvishoma kune avo vaidya zvakanakisisa kudya kweydidium.
Izvi zvinoreva kuti kuderedza munyu kunogona kubatsira kudzivisa misoro. Izvo "nei" mushure mheyo idzi hazvizivikanwi, asi hazvirevi kuti zvine chokuita neropa.
Saka Munyu Waunofanira Kushandisa Sei?
IAmerican Heart Association (AHA) inokurudzira 1 500mg emunyu pazuva, iyo inenge 3 / 4th kiyiiyopu yezuva remunyu, kwete zvakawanda! Mamwe masangano anopa 2 300mg zuva nezuva. Mufananidzo mukuru pano hausi nhamba yakawandisa, asi kuti isu tose tinogona kuderedza shure.
Kukanganisa kweChidzidzo
Paiva nezvimwe matambudziko pamwe nekudzidza. Kune imwe, chidzidzo chacho chaisanganisira vanhu chete vane miganhu yepamiganhu kana kuwedzerwa kweropa. Mukuwedzera, vatori vechikamu ndivo vakazadza mibvunzo chete pamagumo ezuva rimwe nerimwe remazuva makumi matatu. Pakupedzisira, chidzidzo chacho chakanga chisingatauri maitiro edzimusoro avo vatori vechikamu vakatambura.
Kakawanda, chidzidzo ichi chinotsigira ukama pakati peyoda yepamusoro neyemusoro. Zvimwe zvidzidzo zvinodiwa kuti tinyengedze iyi sangano. Yeuka, ukama kana kushamwaridzana hakurevi kukanganisa.
Tora Home Message
Zvinogona kuva chiitiko chakanaka kuona kuti kana kuderedza musara wako kunobatsira kudzivisa misoro. Kana chimwe chinhu, kuderedzwa kwomunyu kunobatsira hutano hwepfungwa dzako. Taura nachiremba wenyu kutanga kutanga chirongwa chekuita.
Sources:
American Heart Association. "Sodium uye Munyu." heart.org. 21 Apr 2017.
Amer M, Woodward M, Appel LJ. Migumisiro yezvokudya zve sodium uye kudya kweDASH pazviitiko zvemusoro: zvinokonzerwa nemarticedre randomedzesheni DASH-Sodium kliniki yokuedzwa. BMJ Open 2014; 4: (12): e006671.