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Ingabe usawoti mubi kuwe? Nakhu ukuthi kungani ososayensi bengavumelani

Ingabe usawoti mubi kuwe? Nakhu ukuthi kungani ososayensi bengavumelaniUkuphila kahle

Uma kukhulunywa nge-sodium chloride, eyaziwa kangcono njengosawoti, kunento eyodwa bonke ososayensi nodokotela abavumelana ngayo: Umzimba wakho udinga inani elithile lawo. I-Sodium isiza ukulawula amazinga oketshezi lomzimba nomfutho wegazi futhi kubalulekile ekusebenzeni kwemisipha nezinzwa.





Kepha uma kukhulunywa ngokuthi ingakanani i-sodium esiyidingayo-noma, okubaluleke kakhulu, ukuthi ingakanani i-sodium eningi kakhulu-kulapho kuqala khona ukungaboni ngaso linye. Izinhlangano zezempilo zixhumanise ukudla ngokweqile kwe-sodium nezinkinga zenhliziyo ezifana nomfutho wegazi ophakeme, isifo senhliziyo, kanye nengozi eyengeziwe yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, kepha odokotela abaningi bacabanga ukuthi abantu abaningi badla usawoti omuhle futhi empeleni badinga impilo enempilo. Abantu abanesifo sezinso kucatshangwa ukuthi kunentuthuko uma begwema ukudla usawoti ngokweqile. Manje yikuphi, futhi kungani umphakathi wezokwelapha uhlukaniswe ngempendulo?



Ingabe usawoti muhle noma mubi kuwe?

Mhlawumbe wake wezwa noma wafunda kwenye indawo ukuthi ukudla usawoti omningi akulungile kuwe. Eqinisweni, kube nezinkulungwane zezindatshana ezibhalwe ngaleyo ndaba ngqo, kepha lezo zihloko azihlolisanga ngaso sonke isikhathi ubukhulu bokuhlangana phakathi kokudla usawoti nempilo yenhliziyo. Ucwaningo lwango-2016 olwenziwe yiColumbia University neBoston University, lucashunwe ku Isayensi Nsuku Zonke , ubheke amaphepha ezifundo ezihlobene nosawoti angama-269 abhalwe phakathi kuka-1979 no-2014 futhi athola ukuthi kunokungavumelani okukhulu phakathi kwababhali. Ucwaningo luhlulele ukuthi ngabe iphepha ngalinye liyasekela noma liyakuphika ukuxhumana phakathi kokuncishiswa kokudla kwe-sodium namazinga aphansi esifo senhliziyo, isifo sohlangothi nokufa futhi sithole ukuthi ama-54% ayawusekela lo mbono, ama-33% awuphikisile lowombono, kwathi ama-13% awahlangani. Baphinde bathola ukuthi ababhali bamaphepha ezinhlangothini zombili zalolu daba basethubeni lokuthi bacaphune imibiko edonse isiphetho esifanayo kunokubalula imibiko edonsa isiphetho esehlukile. Lokhu kungabaza ukuthi amaphepha ayethembeke kangakanani ngempela.

Iqiniso ngukuthi usawoti muhle futhi mubi kuwe. Ukugcina inani elinempilo le-sodium ohlelweni lwakho kubalulekile empilweni, kepha ukuba nokuningi kakhulu noma okuncane kakhulu kungaba yingozi futhi kuholele ezinkingeni zezempilo zesikhathi eside. I- I-American Heart Association (AHA) iyancoma kungadluli ama-milligram angama-2,300 ngosuku futhi kuya emkhawulweni ofanele ongekho ngaphezu kuka-1,500 mg ngosuku kubantu abadala abaningi.

Inkinga ukuthi abaseMelika badla, ngokwesilinganiso, ama-3,400 mg we-sodium ngosuku. Lokho kungaphezu kokuphindwe kabili kwe-sodium njengoba i-AHA incoma. Sipheka ukudla okunosawoti futhi ngokuvamile sifaka usawoti omningi kubo lapho befika etafuleni. Ukudla okulungisiwe nokulungisiwe kungaphakama kakhulu nge-sodium. Kubantu abaningi, kungabonakala kungenangqondo ukugcina isilinganiso sama-2,300 mg we-sodium ngosuku-okungaphansi kakhulu kwe-1,500 mg. Noma kunjalo, kungenziwa ngokudla okunomkhawulo nokuqapha ngokucophelela ukutholakala kukasawoti, kepha ingabe kufanelekile?



Izinzuzo zempilo kasawoti

I-Sodium yi-electrolyte, okuyi-mineral engakwazi ukuthwala imali kagesi lapho ichithwa oketshezi olufana negazi. Njengalokhu, isebenza indima ebalulekile ohlelweni lwe-cardiovascular and metabolism yomzimba. I-Sodium isiza umzimba ukugcina amazinga ajwayelekile oketshezi futhi idlala indima ebalulekile ekusebenzeni kwezinzwa nemisipha. Abantu babekholelwa ukuthi ukudla usawoti omningi kungakwenza ukome, kepha a Ucwaningo luka-2017 ku-Journal of Clinical Investigation ithole ukuthi ukudla usawoti omningi empeleni kuholele ekongeni ukongiwa kwamanzi emzimbeni, okwenza abantu babe ngaphansi kwamashumi amathathu. Odokotela abaningi bakuthatha lokhu njengokusho ukuthi, uma unikezwa usawoti namanzi anele, umzimba uyakwazi ukukhetha ileveli oyithandayo ye-sodium.

Ngokuya nge-AHA, imizimba yethu ingasebenza kahle nje ngaphansi kuka-500 mg we-sodium ngosuku. Lokho kungaphansi kwengxenye eyodwa yethisipuni likasawoti. Kodwa lokho akusho ukuthi ukudla okunosawoti omncane kungcono kuwe kunokudla okuvamile. Ucwaningo luye lwabonisa ukuthi ukudla okusezingeni eliphakathi nendawo kunokusebenzisa usawoti — lokho okubhekwa njengokudla okuphansi okujwayelekile, okujwayelekile, nokuphakeme okujwayelekile kwe-sodium — akubonisi umehluko omkhulu emiphumeleni yezempilo isiyonke yabantu abaningi. Ukudla kubhekwa njengokudla okuphansi kwe-sodium, ngakolunye uhlangothi, kungaba njengokungenampilo njengalezo ezine-sodium eningi.

Imithombo yokudla kwe-sodium

Ngaphezu kwama-70% we-sodium isilinganiso sokudla kwe-sodium kuza ngokudla okuhlanganisiwe, okulungiselelwe, kanye nendawo yokudlela. Okunye okunye uhlobo oluchela kuwe, futhi luza ngokuhlukahluka okuningi kokukhetha. Kukhona usawoti we-kosher, usawoti wasolwandle, usawoti wetafula, usawoti o-iodized, usawoti opinki, ngisho nosawoti waseHawaii nosawoti waseHimalaya. Zonke ziyafana uma kukhulunywa ngamanani wokudla okunomsoco, ngaphandle kukasawoti one-ayodini.



Esikwenzayo e-U.S. Nasezindaweni eziningi emhlabeni kufaka i-iodine kasawoti, kusho uKristy Bates, ingcwethi yezokudla ebhalisiwe ne-Aspen Valley Hospital eColorado. Uthi lokho kuyinto enhle ngoba iodine isiza ukuvimbela i-hypothyroidism, okuholela ku-goiter (ukukhuliswa okungajwayelekile kwendlala yegilo). Ezingxenyeni eziningana zomhlaba, iodine iyantuleka ekudleni, ngakho-ke, iodine ixubene nosawoti odliwayo ukugwema ukushoda kwe-iodine.

Uma ufuna ukubeka usawoti ngaphandle futhi ungakuthandi ukudla okuhlanganisiwe noma okulungiselelwe, ungadla okunempilo bese uthola i-sodium eyanele ngemithombo efana nenyama, i-shellfish, ama-beet, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, i-cantaloupe, isipinashi, i-chard, i-artichokes, kanye izimila zasolwandle. Imithombo emihle ye-sodium ifaka ubisi namanzi kakhukhunathi. Iziphuzo zezemidlalo zivame ukweqisa izinto nge-sodium noshukela, ngokusho kukaBates, ngakho-ke ubenecebo lokuthi amaqhawe ngempelasonto abuyisele amanzi ngaleyo ndlela.

Ibhodlela elilodwa lesiphuzo sezemidlalo ungalelula libe ezintathu, kusho yena. Ifomula elifanele kakhulu lokugcwaliswa kabusha kwe-electrolyte kungaba ingxenye yesithathu yalokho okubhodlela lesiphuzo sezemidlalo. Ngakho-ke yehlukanise, futhi ungathola ezintathu ngentengo eyodwa.



Izingozi zempilo zikasawoti

Odokotela abaningi bancoma ukuthi abantu abaningi bathole i-sodium encane ekudleni kwabo. Izinga eliphakeme le-sodium egazini lingadala ukuvuvukala, okungathi, ngokuhamba kwesikhathi kukubeka engcupheni ngezinkinga eziningi ezibucayi zezempilo, kufaka phakathi umfutho wegazi ophakeme, umdlavuza wesisu, amatshe ezinso, ikhanda elibuhlungu, i-osteoporosis, isifo sohlangothi nokuhluleka kwenhliziyo.

Ukuvuvukala uhlobo lombulali othule, kusho uBates. Awuboni ngempela ukuthi uvuvukele. Akukona ukuthi kubuhlungu kangako, ngakho-ke kungaqhubeka iminyaka engama-20, futhi ngeke ukubone kuze kube yilapho imithambo yegazi yakho seyonakele.



Kwenzekani uma unosawoti omningi?

I-Hypernatremia — i-sodium eningi egazini — ngokuyisisekelo iyefana nokoma emzimbeni, lapho kunamanzi amancane kakhulu emzimbeni. Ezimweni ezibucayi ngokuvamile akubangelwa ukudla usawoti omningi. Esikhundleni salokho, kungalethwa ngokungaphuzi amanzi anele, uhudo olunzima, ukuhlanza, umkhuhlane, isifo sezinso, isifo sikashukela insipidus (ukulahleka kwehomoni yamanzi), imithi ethile, nezindawo ezinkulu ezishile esikhunjeni.

Izimpawu ze-hypernatremia zifaka:



  • Omile
  • Ukuchama njalo
  • Ukugcinwa kwamanzi, noma ukuzuza kwesisindo
  • Ukuvuvukala, ukuvuvukala, noma ukuqumba
  • Ukuphathwa ikhanda njalo

Ngaphezu kwalezo zimpawu, ngokuhamba kwesikhathi i-sodium eningi kakhulu ingadala ukuthi ama-buds wakho wokunambitha angazweli kakhulu, okusho ukuthi ukudla kulahlekelwa ukunambitheka kwawo, okusho ukuthi kungenzeka ukuthi ungeze usawoti omningi kuwo ukuze uzwakale kangcono. Kungaba nomphumela omncane we-snowball ongabalwa ngokuthatha izinyathelo zokudla ukudla okunesodium ephansi. Yize kungahle kungadingeki kuwo wonke umuntu, ukudla okuvimbela ukungeniswa kwe-sodium kube ngaphansi kuka-2,300 mg ngosuku (cishe ithisipuni kasawoti) kuvame ukubekelwa abantu abanezimo ezithile zezokwelapha ezifana nomfutho wegazi ophakeme, isifo sezinso, nokwehluleka kwenhliziyo. Amazinga e-sodium aphansi kungasiza nokwenza leyo mithi yabantu isebenza kahle kakhulu.

Kwenzekani uma ungenayo i-sodium eyanele ekudleni kwakho?

I-Hyponatremia —I-sodium encane esegazini — yisimo esingandile ngokuqhathaniswa esingabangelwa yimithi ethile, izinkinga zenhliziyo, izinso, noma isibindi, ukushintsha kwama-hormone, ukuluthwa utshwala okungapheli, ukungondleki, noma ukuphuza nje amanzi amaningi. Lokhu kwaziwa ukuthi kwenzeka kubasubathi abaphuza ngokweqile lapho bengajuluki kakhulu nabantu abasebenzisa izidakamizwa ezingekho emthethweni, ikakhulukazi i-MDMA, eyaziwa nangokuthi i-ecstasy noma i-molly.



Izimpawu ze-hyponatremia zifaka:

  • Ukukhathala
  • Isicanucanu nokuhlanza
  • Ubuthakathaka bemisipha, amajaqamba, noma ama-spasms
  • Ukudideka, ukungahlaliseki, noma ukucasuka
  • Ukuquleka

I-hyponatremia emnene, engalapheki ingatholwa futhi ingahle ingabangeli zimpawu ezibonakalayo, kepha yona kungaba nomthelela emazingeni aphezulu ye-cholesterol ne-triglycerides (uhlobo lwamafutha) egazini. I-hyponatremia enamandla, lapho amazinga e-sodium ehla ngokushesha, angaholela ekuvuvukeni kobuchopho, ukubanjwa, i-coma, nokufa. Isimo singavikeleka ngokwelapha noma yiziphi izimo ezingaphansi kwezokwelapha ezingadala i-hyponatremia, noma ngokuphuza amanzi ngokulinganisela noma uketshezi oluqukethe ama-electrolyte lapho wenza imisebenzi yomzimba noma yezemidlalo.

Ngubani okufanele alandele ukudla okunesodium ephansi?

Abantu abaningi abamelana nosawoti, okusho ukuthi inani le-sodium ekudleni kwabo alishintshi umfutho wegazi labo. Abanye, abazwela usawoti, bangabona umfutho wegazi wabo ukhuphuka ngamaphuzu amahlanu noma ngaphezulu uma bedla ukudla okunesodium ephezulu. Kulaba bantu, abavame ukuba nomfutho wegazi ophezulu ukuqala, ukudla okuphansi kwe-sodium kungabalulekile empilweni yonke. Ukudla okune-sodium eningi kungasiza futhi abantu abazama ukwehlisa isisindo, njengoba amazinga aphezulu e-sodium enza ukuthi umzimba ugcine amanzi, okungaba nomthelela ekuzuzeni isisindo.

Ukulandela ukudla okune-sodium eningi, qiniseka ukuthi ufunda amalebula olwazi lokudla okunempilo ngokucophelela bese ukhetha izinto ezinosawoti omncane. Beka kude okunyakazisa usawoti futhi unonge ukudla kwakho nezinye izinongo. Gwema ukudla okuhlanganisiwe noma okulungiselelwe. Ungadli ezitolo zokudlela kaningi, futhi ikakhulukazi ugweme i-AHA's Salty Six: izinkwa, ukusikeka okubandayo, i-pizza, izinkukhu, isobho namasangweji.

Usawoti ongakanani ngosuku uphephile?

Kulabo abangenawo umfutho wegazi ophakeme, kunobufakazi bokuthi inani likasawoti olisebenzisayo alithinti kangako umfutho wegazi lakho kanye nezinye izimpawu zempilo. Lokho kushiwo, kukhona nobufakazi bokuthi ukusebenzisa i-sodium encane kuyisu elihlakaniphile esikhathini eside esizayo. Empeleni, ngaphandle kokuthi inani le-sodium egazini lakho lidala izinkinga, noma yiliphi inani eliphakathi kuka-500 mg no-3,400 mg ngosuku liphephile. Umqondo ongcono, noma kunjalo, kungaba ukuzama ukuhlala ngaphakathi kwemihlahlandlela ye-AHA ka-1,500 mg kuya ku-2,300 mg ngosuku. Lolo uhla iningi lodokotela nososayensi abangavumelana ngalo.