Umfutho wegazi ophakeme, owaziwa nangokuthi yi-hypertension, uthinta cishe oyedwa kwabathathu abadala e-United States. Kuyingozi enkulu yesifo senhliziyo, unhlangothi, nezinye izimo zempilo ezingathi sína. Nakuba kunezici ezihlukahlukene ezingabangela umfutho wegazi ophakeme, okunye okubaluleke kakhulu ukusetshenziswa kwenyama egayiwe ene-sodium ephezulu. Lezi zinhlobo zenyama, njenge-deli meats, ubhekeni, nezinja ezishisayo, azigcini nje ngokuphezulu kwi-sodium, kodwa futhi ngokuvamile ziqukethe izithasiselo ezingenampilo nezivimbelakuvunda. Ngenxa yalokho, zingaba nomthelela omubi kumfutho wethu wegazi kanye nempilo yonke. Eminyakeni yamuva nje, kuye kwaba nokukhathazeka okukhulayo mayelana nomthelela omubi wenyama egayiwe enhlalakahleni yethu, okuholela ochwepheshe abaningi ukuba baphakamise ukunciphisa le mikhiqizo ukuze kwehle umfutho wegazi. Kulesi sihloko, sizohlola ukuxhumana phakathi kwenyama egayiwe ene-sodium ephezulu kanye nomfutho wegazi ophakeme, futhi sinikeze amathiphu okunciphisa ukudla kwethu lokhu kudla ukuze sithuthukise impilo yethu yonke.
Ukudla kwe-sodium kuhlotshaniswa nomfutho wegazi ophakeme
Izifundo eziningi zesayensi zenze ukuxhumana okucacile phakathi kokudla kwe-sodium kanye nokuthuthukiswa komfutho wegazi ophezulu. Ukusetshenziswa ngokweqile kwe-sodium, ngokuyinhloko etholakala ezinyameni ezicutshunguliwe ezine-sodium ephezulu, kuphawulwe njengento eyingozi enkulu yomfutho wegazi ophakeme. Indlela yalokhu kuhlangana ilele ekuphenduleni komzimba emazingeni e-sodium akhuphukayo. Ukusebenzisa amanani aphezulu e-sodium kuholela ekugcineni uketshezi, kuphoqe inhliziyo ukuthi ipompe ngamandla futhi kwandise umthamo wegazi lilonke. Lokhu-ke kubeka ukucindezelwa okwengeziwe emithanjeni yegazi, okuholela ekuthuthukisweni nasekuqhubekeleni phambili komfutho wegazi ophezulu. Ngakho-ke, ukuncipha kokudliwa kwe-sodium, ikakhulukazi ezinyameni ezigayiwe, kubalulekile emzamweni wokwehlisa umfutho wegazi nokukhuthaza impilo yenhliziyo nemithambo yegazi.
Inyama egayiwe inecala elikhulu
Inyama egayiwe iye yavela njengecala elikhulu kumongo wokulawulwa komfutho wegazi. Le mikhiqizo ivamise ukubhekana nezindlela ezibanzi zokucubungula ezifana nokwelapha, ukubhema, kanye nokwengeza izivimbelakuvunda, okuholela ekubeni nokuqukethwe okuphezulu kwe-sodium. Ucwaningo luye lwabonisa ngokungaguquki ukuhlobana okuhle okuqinile phakathi kokusetshenziswa kwenyama egayiwe kanye namazinga aphezulu omfutho wegazi. Lokhu kungabangelwa yi-sodium eningi ekhona kule mikhiqizo, ephazamisa ibhalansi ethambile yama-electrolyte emzimbeni futhi ibambe iqhaza ekugcineni uketshezi. Ngokunciphisa ukudla okucutshungulwe nge-sodium ephezulu, abantu banganciphisa ngempumelelo ukudla kwabo kwe-sodium futhi bathathe isinyathelo esibalulekile sokwehlisa amazinga abo omfutho wegazi.
Okuqukethwe kwe-sodium kuyahlukahluka phakathi kwemikhiqizo
Okuqukethwe kwe-sodium yenyama egayiwe kungahluka kakhulu phakathi kwemikhiqizo ehlukene. Lokhu kuhlukahluka kuwumphumela wezinqubo ezihlukene zokukhiqiza, izithako, nezindlela zesinongo ezisetshenziswa izinkampani ngazinye. Kubalulekile ukuthi abathengi bafunde ngokucophelela amalebula omsoco futhi baqhathanise okuqukethwe kwe-sodium lapho bekhetha imikhiqizo yenyama egayiwe. Lokhu kuhlukahluka kokuqukethwe kwe-sodium kugqamisa isidingo sokuthi abantu abafuna ukwehlisa amazinga omfutho wegazi labo baqaphe lapho bekhetha ukudla futhi bakhethe izinhlobo ezinikeza izinketho eziphansi zesodium. Ngokuqaphela okuqukethwe kwe-sodium nokwenza izinqumo ezinolwazi, abantu ngabanye bangakwazi ukulawula kangcono ukudla kwabo i-sodium futhi babe negalelo ekulawuleni umfutho wegazi wabo.
Shintshela inyama entsha, engenamafutha
Ukuqhubeka nokufaka isandla emgomweni wokwehlisa umfutho wegazi, abantu bangacabanga ukushintshela ekudleni okusha, okunamafutha njengendlela enempilo esikhundleni senyama egayiwe ene-sodium ephezulu. Inyama entsha, engenasikhumba njengenkukhu engenasikhumba, inhlanzi, nokusikeka kwenyama yenkomo noma yengulube enamafutha abonakalayo asikiwe inikeza izinzuzo eziningi zokudla okunomsoco. Lezi zilwane ngokuvamile zinesodium ephansi uma ziqhathaniswa nezinye ezicutshungulwayo, futhi zinikeza izakhi ezibalulekile ezifana namaprotheni, amavithamini, namaminerali. Ngokufaka inyama esanda kungena emzimbeni ekudleni kwabo, abantu banganciphisa ukudla kwabo amafutha e-sodium namafutha agcwele, okwaziwayo ukuthi aneqhaza kumfutho wegazi ophakeme kanye nobungozi bempilo yenhliziyo nemithambo yegazi. Ukwengeza, ukukhetha inyama entsha, engenamafutha kuvumela abantu ukuthi babe nokulawula okwengeziwe ezindleleni zesinongo nezindlela zokuzilungiselela, kuthuthukiswe indlela yokudla enempilo futhi kube negalelo ekulawulweni okuphelele komfutho wegazi.
Funda amalebula bese uqhathanisa nesodium
Ukuqapha ukuthathwa kwe-sodium kubalulekile ekulawuleni ngempumelelo umfutho wegazi. Isu elilodwa elisebenzayo ukufunda ngokucophelela amalebula okudla futhi uqhathanise okuqukethwe kwe-sodium phakathi kwemikhiqizo ehlukene. Amazinga e-sodium angahluka kakhulu ngisho nangaphakathi kwesigaba sokudla esifanayo, ngakho-ke kubalulekile ukuqhathanisa izinketho ukuze wenze izinqumo ezinolwazi. Ngokunaka okuqukethwe kwe-sodium kumalebula, abantu ngabanye bangakwazi ukukhomba ezinye izindlela ezine-sodium ephansi futhi babeke phambili lezo zinketho. Le ndlela inika abantu amandla okuphatha ngenkuthalo ukuthatha kwabo i-sodium futhi benze izinqumo zokudla ezinomthwalo wemfanelo ezihambisana nezinhloso zabo zokulawula umfutho wegazi. Ukwengeza, lo mkhuba ukhuthaza abantu ukuba bazi kabanzi ngokuqukethwe kwe-sodium ekudleni kwabo jikelele, okwenza kube lula ukuzibophezela kwesikhathi eside ekugcineni amazinga e-blood pressure enempilo.
Nciphisa inyama yedeli namasoseji
Ukusetshenziswa ngokweqile kwenyama yedeli namasoseji kungaba nomthelela emazingeni aphezulu omfutho wegazi ngenxa yokuqukethwe kwawo okuphezulu kwe-sodium. Lezi zilwane ezicutshungulwayo zivame ukuphulukiswa noma zigcinwe kusetshenziswa usawoti, okuholela ekukhuphukeni kwamazinga e-sodium okungaba nomthelela omubi ekulawuleni umfutho wegazi. Ngokunciphisa ukudla kwe-deli meat namasoseji, abantu banganciphisa kakhulu ukusetshenziswa kwabo kwe-sodium, okuthuthukisa iphrofayili yomfutho wegazi onempilo. Esikhundleni salokho, abantu bangakhetha imithombo yamaprotheni enempilo efana nenyama engenamafutha, inkukhu, inhlanzi, noma ezinye izindlela ezisekelwe ezitshalweni ezinesodium encane futhi zinikeza izinzuzo ezengeziwe zokudla okunomsoco. Ukwenza lokhu kulungiswa kokudla kungaba nomthelela ekulawulweni okusebenzayo komfutho wegazi kanye nempilo yonke yenhliziyo nemithambo yegazi.
Khetha ezinye izindlela zokuzenzela esikhundleni
Ukuze kuqhutshekwe nokunciphisa ukudla kwe-sodium futhi kugqugquzelwe ukulawulwa okungcono komfutho wegazi, abantu bangacabangela ukukhetha ezinye izindlela zokuzenzela esikhundleni senyama egayiwe enesodium ephezulu. Ngokulungiselela ukudla ekhaya, abantu banokulawula okwengeziwe izithako nezinongo ezisetshenziswa ezitsheni zabo. Lokhu kuvumela ukufakwa kwamakhambi anambithekayo, izinongo, nezinongo zemvelo ezingathuthukisa ukunambitheka kokudla ngaphandle kokuncika ku-sodium eningi. Ezinye izindlela zokuzenzela ziphinde zinikeze ithuba lokukhetha ukusikeka okuncane kwenyama, izinkukhu ezintsha, noma imithombo yamaprotheni esekelwe ezitshalweni enesodium ephansi ngokwemvelo. Ukwengeza, ukusetshenziswa kwama-marinades okuzenzela kanye nezingubo zokugqoka kungathuthukisa ukunambitheka kwezitsha ngaphandle kokuthembela ezithasiselweni eziphezulu ze-sodium ezivame ukutholakala enyameni egayiwe. Ngokukhetha ezinye izindlela zokuzenzela kanye nokuhlanganisa izithako ezinempilo, abantu bangathatha igxathu elibalulekile ekulawuleni ngempumelelo umfutho wegazi labo nokuthuthukisa impilo yabo yonke yenhliziyo nemithambo yegazi.
Ukunciphisa i-sodium kungehlisa i-BP
Ubufakazi besayensi busekela ngokungaguquki umbono wokuthi ukunciphisa ukudla kwe-sodium kunganciphisa ngempumelelo amazinga omfutho wegazi. Ukusetshenziswa kwe-sodium ngokweqile kuye kwaxhunyaniswa nokugcina uketshezi okwenyukayo kanye nomfutho wegazi ophakeme, njengoba kuphazamisa ibhalansi ethambile yama-electrolyte emzimbeni. Ngokunciphisa ukudla okugayiwe okune-sodium ephezulu, abantu banganciphisa kakhulu ukudla kwabo kwe-sodium, ngaleyo ndlela bakhuthaze ukulawulwa okungcono komfutho wegazi. Inyama egayiwe enesodium eningi idume kabi ngeqhaza lazo kumthamo ojwayelekile wesodium ekudleni, okuvamise ukuqukatha amanani amaningi kasawoti owengeziwe kanye nezivimbelakuvunda. Ngokukhetha ezinye izindlela zokuzenzela, abantu bangabeka kuqala ukusetshenziswa kwenyama entsha, engacutshungulwanga enesodium ephansi ngokwemvelo. Lokhu kuguqulwa kokudla, kuhlanganiswe nokufakwa kwezinye izinqubo ezithinta inhliziyo, njengokuzivocavoca njalo nokudla okulinganiselayo, kungaholela ekuthuthukisweni okukhulu ekulawuleni umfutho wegazi kanye nempilo yonke yenhliziyo nemithambo yegazi.
Ekuphetheni, okutholwe kwalolu cwaningo kunikeza ubufakazi obengeziwe bokuthi ukunciphisa ukusetshenziswa kwenyama ecutshungulwayo ephezulu ye-sodium kungaba nomthelela omkhulu ekwehliseni umfutho wegazi. Njengoba umfutho wegazi ophakeme uyingozi enkulu yesifo senhliziyo nesifo sohlangothi, lolu shintsho olulula lokudla lunamandla okuthuthukisa kakhulu imiphumela yezempilo yomphakathi. Kubalulekile ukuthi abantu baqaphele okuqukethwe kwe-sodium ekukhetheni kwabo ukudla futhi benze izinqumo ezinolwazi ukuze balondoloze umfutho wegazi onempilo kanye nempilo enhle iyonke. Ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe imiphumela yesikhathi eside yokunciphisa ukudla okucutshungulwe okuphezulu kwe-sodium ekudleni, kodwa lolu cwaningo luqokomisa izinzuzo ezingaba khona zalokhu kuguqulwa kokudla.
FAQ
Ukudla inyama egayiwe ene-sodium ephezulu kunomthelela kanjani kumfutho wegazi ophakeme?
Ukudla inyama egayiwe ene-sodium ephezulu kunomthelela ekwenyukeni komfutho wegazi ngenxa yokuthi ukudla kakhulu i-sodium kuphazamisa uketshezi emzimbeni, kubangele ukwanda komthamo wegazi futhi kuholele ekukhuphukeni komfutho wegazi. Okuqukethwe okuphezulu kwe-sodium ezinyameni ezicutshunguliwe kunomthelela ekulayishweni kwe-sodium, njengoba abantu abaningi sebevele bedla ngaphezu komkhawulo wansuku zonke onconywayo. Lokhu kubeka ubunzima emithanjeni yegazi nasenhliziyo, okwandisa ingozi yomfutho wegazi ophezulu. Ukwengeza, inyama egayiwe ivame ukuba namafutha angenampilo kanye nezithasiselo, ezingase zibe nomthelela ekuthuthukiseni umfutho wegazi ophakeme nezinye izinkinga zenhliziyo nemithambo yegazi.
Yimiphi eminye imithombo yamaprotheni engasetshenziswa esikhundleni senyama egayiwe enesodium ephezulu?
Eminye imithombo yamaprotheni engasetshenziswa esikhundleni senyama ecutshunguliwe enesodium ephezulu ihlanganisa imidumba, njengamalentili namatshwele, i-tofu, i-tempeh, i-seitan, nemithombo yamaprotheni asekelwe ezitshalweni njenge-quinoa ne-edamame. Lezi zinketho zinikeza okunye okunempilo njengoba zinesodium ephansi futhi zinikeza izinzuzo ezengeziwe zokudla okunomsoco njengefayibha, amavithamini, namaminerali. Ukufaka lezi zindlela ezihlukile ekudleni kungasiza ekunciphiseni ukuthathwa kwe-sodium kuyilapho kusanelisa izidingo zamaprotheni.
Ingabe zikhona izinhlobo ezithile zenyama egayiwe enesodium eningi kakhulu?
Yebo, kunezinhlobo ezithile zenyama egayiwe enesodium ephezulu kakhulu. Ezinye izibonelo zihlanganisa inyama edliwayo, ubhekeni, izinja ezishisayo, amasoseji, nenyama esemathinini. Le mikhiqizo ivamise ukubhekana nezinqubo ezinjengokwelapha, ukubhema, noma ukulondoloza, okungakhuphula kakhulu okuqukethwe kwayo kwe-sodium. Kubalulekile ukuhlola amalebula omsoco bese ukhetha okukhethwa kukho okuphansi kwe-sodium noma ukunciphisa ukusetshenziswa kwenyama egayiwe ukuze ulondoloze ukudla okunempilo.
Ingakanani i-sodium okufanele idliwe ngosuku ukuze kugcinwe umfutho wegazi onempilo?
I-American Heart Association incoma ukuthi ungadli ngaphezu kwe-2,300 milligrams (mg) yesodium ngosuku ukuze ulondoloze umfutho wegazi onempilo. Kodwa-ke, kubantu abanomfutho wegazi ophakeme noma ezinye izimo zezempilo, umkhawulo onconywayo uphansi kakhulu, ku-1,500 mg ngosuku. Kubalulekile ukufunda amalebula okudla, unciphise ukudla okugayiwe, futhi ukhethe ezinye izindlela ezine-sodium ephansi ukuze unciphise ukudla kwe-sodium futhi ugcine umfutho wegazi onempilo.
Ingabe zikhona ezinye izinguquko zokudla ezingasiza ukwehlisa umfutho wegazi ngaphandle kokunciphisa ukudla okugayiwe kwe-sodium ephezulu?
Yebo, kunezinguquko ezimbalwa zokudla ezingasiza ukwehlisa umfutho wegazi ngaphandle kokunciphisa ukudla okugayiwe kwe-sodium ephezulu. Ezinye zalezi zinto zihlanganisa ukunciphisa izinga lokudla okunoshukela neziphuzo ezinoshukela owengeziwe, ukunciphisa ukusetshenziswa kotshwala, ukukhulisa ukusetshenziswa kwezithelo nemifino, ukukhetha okusanhlamvu esikhundleni sokucolisiswa, ukufaka imithombo yamaprotheni engenawo amandla njengezinhlanzi nezinkukhu, nokudla okunamafutha amancane. imikhiqizo yobisi. Ukwengeza, ukulandela ukudla kwe-DASH (Dietary Approaches to Stop Hypertension), okugcizelela izithelo, imifino, okusanhlamvu okuphelele, amaprotheni angenalutho, nobisi olunamafutha aphansi, kuboniswe kwehlisa ngempumelelo umfutho wegazi. Ukuvivinya umzimba njalo nokugcina isisindo esinempilo nakho kunendima ebalulekile ekulawuleni umfutho wegazi.
