U lokela ho ba le sodium e kae ka letsatsi?

Litaba

• E hlokahala bakeng sa Bophelo
• Tse amanang le khatello e phahameng ea mali
• Litlhahiso tsa semmuso tsa lijo
• Likotsi tsa ho se sebelise
• Na U Lokela ho Fokotsa Tšebeliso ea Hao ea Lijo?
• Litsela tse ling tsa ho laola khatello ea mali le ho ntlafatsa bophelo bo botle
• Ho ikoetlisa
• Ja Litholoana le Meroho e Eketsehileng
• Ja Li-calories tse fokolang
• Fokotsa Joala
• Ntlha ea Bohlokoa

Sodium - eo hangata ho thoeng ke letsoai - e fumanoa hoo e batlang e le ntho e 'ngoe le e' ngoe eo u e jang le eo u e noang.

E hlaha ka tlhaho lijong tse ngata, e eketsoa ho tse ling nakong ea tlhahiso mme e sebelisoa e le moemeli oa tatso lapeng le lireschorenteng.

Ka nakoana, sodium e 'nile ea amahanngoa le khatello e phahameng ea mali, e bakang tšenyo methapong ea hao ea mali le methapong ha e lula e phahame. Ka lehlakoreng le leng, sena se eketsa kotsi ea lefu la pelo, stroke, ho hloleha ha pelo le lefu la liphio.

Ka hona, balaoli ba 'maloa ba tsa bophelo bo botle ba thehile litataiso bakeng sa ho fokotsa tšebeliso ea sodium.

Leha ho le joalo, litataiso tsena li bile le likhang, hobane ha se bohle ba ka ruang molemo lijong tse fokotsehileng tsa sodium.

Sengoliloeng sena se hlalosa bohlokoa ba sodium, likotsi tse ka bang teng tsa ho sebelisoa hofeta kapa ho se sebelisoe hantle le hore na u lokela ho ja sodium e kae ka letsatsi.

E hlokahala bakeng sa Bophelo

Leha e ntse e tsoela pele ho silafatsoa, ​​sodium ke limatlafatsi tse hlokahalang bakeng sa bophelo bo botle ba 'mele.

Ke e 'ngoe ea li-electrolyte tsa' mele oa hau, e leng liminerale tse etsang li-ion tse nang le motlakase.

Mohloli o moholo oa sodium lijong tse ngata ke letsoai le ekelitsoeng ka mofuta oa sodium chloride - e leng 40% ea sodium le 60% ea chloride ka boima ().

Hobane letsoai le sebelisoa haholo ts'ebetsong ea tlhahiso ea lijo le tlhahiso, lijo tse sebetsitsoeng li ikarabella ho hakanngoa hore ke 75% ea kakaretso ea sodium e sebelisitsoeng ().

Boholo ba sodium ea ’mele oa hao e lula maling a hao le mokelikeli o potolohileng lisele tsa hao, moo e thusang ho boloka maro ana a leka-lekana.

Hammoho le ho boloka mokelikeli o tloaelehileng oa mokelikeli, sodium e bapala karolo ea bohlokoa ts'ebetsong e tloaelehileng ea methapo le mesifa.

Liphio tsa hau li thusa ho laola maemo a 'mele oa' mele oa hau ka ho fetola chelete e ntšitsoeng morong oa hau. U boetse u lahleheloa ke sodium ka ho fufuleloa.

Khaello ea sodium ea lijo e fumaneha seoelo maemong a tloaelehileng - leha e le ka lijo tse nang le sodium e tlase haholo (,).

Sodium ke phepo ea bohlokoa bakeng sa bophelo bo botle. E bapala karolo ea bohlokoa ts'ebetsong ea methapo le mesifa mme e thusa 'mele oa hau ho boloka botsitso bo tloaelehileng ba mokelikeli.

Tse amanang le khatello e phahameng ea mali

Ke khale ho tsebahala hore sodium e eketsa khatello ea mali - haholo ho batho ba nang le maemo a phahameng.

Boholo ba litsebi li lumela hore khokahano lipakeng tsa sodium le khatello e phahameng ea mali e ile ea qala ho fumanoa Fora ka 1904 ().

Leha ho le joalo, ke feela ho fihlela mafelong a lilemo tsa bo-1940 moo khokahano ena e ileng ea tsebahala haholo ha rasaense Walter Kempner a bontša hore lijo tse nang le letsoai le tlase li ka theola khatello ea mali ho batho ba 500 ba nang le maemo a phahameng ().

Ho tloha ka nako eo, lipatlisiso li thehile kamano e matla lipakeng tsa ho noa sodium haholo le khatello e phahameng ea mali (,,,).

E 'ngoe ea lithuto tse kholo ka ho fetisisa sehloohong sena ke teko ea Prospential Urban Rural Epidemiology, kapa PURE ().

Ha ba lekola maemo a sodium ea batho ba fetang 100,000 ho tsoa linaheng tse 18 ho pholletsa le lik'honthinente tse hlano, bafuputsi ba fumane hore ba jang sodium e ngata ba na le khatello e phahameng ea mali ho feta ba nang le phallo e tlase ().

Ba sebelisa palo e tšoanang ea batho, bo-rasaense ba bang ba bontšitse hore batho ba jang ligrama tse fetang 7 tsa sodium ka letsatsi ba kotsing e kholo ea lefu la pelo le lefu la pele ho nako ho feta batho ba jang ligrama tse 3-6 ka letsatsi ().

Leha ho le joalo, ha se bohle ba arabelang sodium ka tsela e ts'oanang.

Batho ba nang le khatello e phahameng ea mali, lefu la tsoekere le lefu le sa foleng la liphio, hammoho le batho ba baholo le Maafrika a Amerika, ba tloaetse ho ameha haholo ka litlamorao tsa khatello ea mali ea sodium (,).

Haeba u ela hloko letsoai, ho khothalletsoa ho fokotsa ho noa ha sodium - kaha u ka ba kotsing e kholo ea lefu la pelo le amanang le khatello ea mali (14).

Sodium e eketsa khatello ea mali. Phello ena e matla ho baahi ba bang, e ba etsa hore ba utloisise letsoai haholo mme ba be le tšoaetso ea lefu la pelo le amanang le khatello ea mali.

Litlhahiso tsa semmuso tsa lijo

Ka mashome a lilemo, ba boholong lefapheng la bophelo bo botle ba khothalelitse batho ho lekanyetsa ho noa ha bona sodium ho laola khatello ea mali.

Ho hakanngoa hore 'mele oa hau o hloka feela 186 mg ea sodium ka letsatsi ho sebetsa hantle.

Leha ho le joalo, ho ka ba thata ho ja hanyane, o ntse o fihlela litlhoko tsa hau tsa matla le ho fumana phepo e khothalletsoang ea limatlafatsi tse ling tsa bohlokoa.

Ka hona, Setsi sa Bongaka (IOM) se khothaletsa hore batho ba baholo ba phetseng hantle ba je 1,500 mg (1.5 grams) ea sodium ka letsatsi (14).

Ka nako e ts'oanang, IOM, USDA le Lefapha la Bophelo le Litšebeletso tsa Botho la United States ba khothaletsa hore batho ba baholo ba phetseng hantle ba lekanyetse lijo tsa bona tsa letsatsi le letsatsi tse ka tlase ho 2,300 mg (2.3 grams) - tekano ea teaspoon e le 'ngoe ea letsoai (14,).

Moeli ona o thehiloe ho latela bopaki bo tsoang lithutong tsa bongaka tsa hore sodium e kenang kaholimo ho 2,300 mg (2.3 grams) ka letsatsi e ka ama khatello ea mali hampe le ho eketsa kotsi ea lefu la pelo.

Ka lebaka la tahlehelo e eketsehileng ea sodium ka mofufutso, litataiso tsena ha li sebetse ho batho ba mafolofolo joalo ka baatlelete ba tlholisano kapa basebetsi ba pepesitsoeng mocheso.

Mekhatlo e meng e etsa likhothaletso tse fapaneng.

WHO e fana ka maikutlo a ho ja 2 mg (2 grams) ea sodium ka letsatsi, 'me American Heart Association e eletsa tlhahiso e tlase haholo ea 1,500 mg (1.5 grams) ka letsatsi (, 17).

Kajeno, Maamerika a ja sodium e ngata ho feta kamoo ba boholong lefapheng la bophelo ba khothaletsang - ka karolelano ea 3,400 mg (3.4 grams) ka letsatsi ().

Leha ho le joalo, likhothaletso tsena li bile le likhang, kaha batho ba nang le khatello e tloaelehileng ea khatello ea mali ba kanna ba se ke ba rua molemo ka ho thibela tšebeliso ea bona ea sodium (,).

Ebile, bopaki bo bontšang hore ho ja letsoai le fokolang ho fokotsa kotsi ea lefu la pelo ho batho ba phetseng hantle ho na le moeli. E kanna ea ba ea ba kotsi ().

Ba boholong lefapheng la tsa bophelo bo botle ba khothaletsa lipakeng tsa 1,500 mg (1.5 grams) le 2,300 mg (2.3 grams) ea sodium ka letsatsi bakeng sa bophelo bo botle ba pelo - e tlase haholo ho feta MaAmerika ka kakaretso.

Likotsi tsa ho se sebelise

Bopaki bo bong bo fana ka maikutlo a hore ho fokotsa ho kenella ha sodium maemong a khothalletsoang ho ka ba kotsi.

Phuputsong ea tlhahlobo e nang le batho ba fetang 133,000 ba nang le khatello ea mali e phahameng ntle le khatello ea mali e tsoang linaheng tse 49 ho pholletsa le lik'honthinente tse tšeletseng, bafuputsi ba ile ba hlahloba hore na ho ja sodium ho ama kotsi ea lefu la pelo le lefu la pelehi)

Tlhahlobo e bontšitse hore - ho sa tsotelehe khatello ea mali - batho ba jang tlase ho 3,000 mg (3 gram) ea sodium ka letsatsi ba na le monyetla oa ho ba le lefu la pelo kapa ba shoa ha ba bapisoa le batho ba jeleng 4,000-5,000 mg (4-5 grams).

Ho feta moo, ba jang tlase ho 3,000 mg (3 grams) ea sodium ka letsatsi ba bile le litholoana tse mpe ho feta batho ba jang 7,000 mg (7 grams).

Ho ntse ho le joalo, bafuputsi ba fumane hape hore batho ba nang le khatello e phahameng ea mali ba jang ligrama tse fetang 7 tsa sodium ka letsatsi ba na le kotsi e kholo ea lefu la pelo kapa lefu ho feta batho ba jang ligrama tse 4-5.

Liphetho tsena le tse ling li fana ka maikutlo a hore sodium e nyane haholo e ka ba kotsi ho bophelo ba batho ho feta li-intakes tse phahameng (,,).

Ho batho ka bobeli ba nang le khatello e phahameng ea mali le e tloaelehileng, ho sebelisa sodium e nyane haholo ho bonts'itsoe ho mpefatsa bophelo bo botle ho feta ho ja haholo.

Na U Lokela ho Fokotsa Tšebeliso ea Hao ea Lijo?

Batho ba nang le khatello e phahameng ea mali ba jang ligrama tse fetang 7 tsa sodium ka letsatsi ba lokela ho ja tse fokolang.

Ho ka sebetsa se tšoanang haeba u laetsoe ke ngaka ea hau kapa setsebi sa lijo tse ngolisitsoeng ho fokotsa phepelo ea hau ea sodium bakeng sa mabaka a bongaka - joalo ka ha ho le joalo ka phepo e tlase ea sodium.

Leha ho le joalo, ho fokotsa sodium ho bonahala ho sa etse phapang e kholo ho batho ba phetseng hantle.

Leha balaoli ba tsa bophelo bo botle ba ntse ba tsoela pele ho sututsa lijo tse tlase tsa sodium, ho fokotsa sodium haholo - ka tlase ho ligrama tse 3 ka letsatsi - ho ka ama bophelo bo botle hampe.

Liphuputso li bonts'a hore batho ba jang tlase ho ligrama tse 3 tsa sodium ka letsatsi ba kotsing e kholo ea lefu la pelo le lefu la pele ho nako ho feta batho ba jang ligrama tse 4-5.

Sena se hlahisa matšoenyeho mabapi le hore na litataiso tsa hajoale tsa sodium - ho tloha ho 1,500 mg (1.5 ligrama) ho isa ho 2,300 mg (2.3 grams) - li etsa kotsi e fetang ea molemo, joalo ka ha sehlopha se ntseng se hola sa bopaki se bontša hore maemo ana a ka ba tlase haholo.

Seo se boletse, ka 22% feela ea baahi ba tsoang linaheng tse 49 ba jang ligrama tse fetang 6 tsa sodium ka letsatsi, palo ea sodium eo batho ba phetseng hantle ba e kenyang hona joale e bolokehile ().

Haeba u sebelisa ligrama tse fetang 7 tsa sodium ka letsatsi 'me u na le khatello e phahameng ea mali, ke mohopolo o motle ho fokotsa tlhahiso ea hau ea sodium. Empa haeba u phetse hantle, mohlomong letsoai leo u le sebelisang hona joale le sireletsehile.

Litsela tse ling tsa ho laola khatello ea mali le ho ntlafatsa bophelo bo botle

Ho fihlella palo e tlase ea sodium eo balaoli ba tsa bophelo ba e khothalletsang ho ka ba thata mme ho kanna ha se be molemo bakeng sa bophelo bo botle ba hau.

Ho na le mekhoa e meng e sebetsang le e sebetsang ea ho laola khatello ea mali le ho ntlafatsa bophelo ba hau ntle le ho tsepamisa maikutlo holima hore na o ja sodium e kae.

Ho ikoetlisa

Ho ikoetlisa ho amahanngoa le melemo e mengata ea bophelo bo botle - ho kenyelletsa le khatello e tlase ea mali ().

Motsoako oa koetliso ea ho ikoetlisa le ho itoanela o loketse, empa le ho tsamaea feela ho ka thusa ho theola maemo a hau (,,,).

Haeba o sa khone ho fihla jimi, leka ho tsamaea bonyane metsotso e 30 ka letsatsi. Haeba nako ena e le ngata haholo ho e fihlela hang, e arole ka metsotso e meraro ea metsotso e 10.

Ja Litholoana le Meroho e Eketsehileng

Batho ba bangata ha ba je litholoana le meroho tse lekaneng.

Lijo tsena li na le limatlafatsi tsa bohlokoa - joalo ka potasiamo le magnesium - tse ka fokotsang khatello ea mali (,).

Meroho e kang lettuce, beetroot, spinach le arugula le tsona ke mehloli e metle ea nitrate, e eketsang tlhahiso ea hau ea nitric oxide (,).

Nitric oxide e khatholla methapo ea hau ea mali le methapo ea mali, e etsa hore e phahame le ho eketsa phallo ea mali - qetellong e theole khatello ea mali ea hau ().

Ja Li-calories tse fokolang

Ts'ebeliso ea sodium e amahanngoa le ho ja khalori - ha o ja likhalori tse ngata, o ja sodium e eketsehileng ().

Kaha batho ba bangata ba ja lik'hilojule tse ngata ho feta kamoo ba hlokang letsatsi le leng le le leng, ho fokotsa feela lik'hilojule ke tsela e bonolo ka ho fetisisa ea ho fokotsa tlhahiso ea hau ea sodium ntle le ho nahana haholo.

Ho ja lik'hilojule tse fokolang ho ka boela ha khothalletsa ho theola boima ba 'mele, ho ka fokotsang khatello ea mali le (,,,).

Fokotsa Joala

Ntle le litlamorao tse ling tse 'maloa tsa bophelo bo botle, ho noa joala haholo ho amahanngoa haholo le khatello e phahameng ea mali (,,,).

Basali le banna ba lokela ho lekanyetsa ho noa ha bona seno se le seng kapa tse peli ka letsatsi, ka ho latellana. Haeba o feta likhothaletso tsena, o kanna oa batla ho fokotsa (38).

Seno se le seng sa joala se lekana:

• Li-ounces tse 355 tsa biri e tloaelehileng
• Li-ounise tse 8 ho isa ho tse (237-266 ml) tsa joala ba 'mela
• Li-ounces tse 148 tsa veine
• 1.5 ounces (44 ml) ea meea e silafalitsoeng

Ho na le mekhoa e metle hape e sebetsang ea ho theola khatello ea mali ho feta ho shebella ha u ja sodium.Tsena li kenyelletsa boikoetliso, ho ja litholoana le meroho le ho fokotsa lik'hilojule le joala.

Ntlha ea Bohlokoa

Sodium ke phepo ea bohlokoa eo 'mele oa hau o e hlokang mesebetsing e mengata ea bohlokoa.

Ba boholong lefapheng la bophelo bo botle ba khothaletsa lipakeng tsa ligrama tse 1,5 ho isa ho tse 2.3 tsa sodium ka letsatsi. Leha ho le joalo, bopaki bo ntseng bo eketseha bo fana ka maikutlo a hore litataiso tsena li kanna tsa ba tlase haholo.

Batho ba nang le khatello e phahameng ea mali ha baa lokela ho feta ligrama tse 7 ka letsatsi, empa haeba u phetse hantle, letsoai leo u le sebelisang hona joale le sireletsehile.

Haeba u tšoenyehile ka khatello ea mali ea hau, ho na le lintho tse ling tse 'maloa tse sebetsang tseo u ka li etsang tse kang ho ikoetlisa, ho ntlafatsa lijo tseo u li jang kapa ho theola boima ba' mele.