Munyu wakashata here kwauri? Heino chikonzero nei masayendisiti asingakwanise kubvumirana

Wellness

Kana zvasvika kune sodium chloride, inozivikanwa zviri nani semunyu, pane chinhu chimwe masayendisiti ese navanachiremba vanobvumirana pairi: Muviri wako unoda imwe huwandu hwayo. Sodium inobatsira kudzora mwero wemvura uye kuwedzerwa kweropa uye yakakosha kune mhasuru uye tsinga basa.

Asi kana zvasvika kune yakawanda sei sodium yatinoda-kana, zvakanyanya kukosha, kuti yakawanda sei sodium yakawanda-ndipo panotangira kusawirirana. Masangano ezvehutano akabatanidza kuwanda kwesodium kune zvinetso zvemoyo zvakaita sekukwira kweropa, chirwere chemwoyo, uye kuwedzerwa njodzi yekurwadziwa nemoyo nekurohwa, asi vanachiremba vazhinji vanofunga kuti vanhu vazhinji vanonwa munyu uye vanozvida kuti vararame zvine hutano. Vanhu vane chirwere cheitsvo inofungidzirwa kuve nekuvandudza kana vakadzivisa kuwanda kwemunyu. Saka chii icho, uye nei nharaunda yekurapa yakakamurwa pamhinduro?

Munyu wakanaka here kana wakashata kwauri?

Iwe unogona kunge wakanzwa kana kuverenga kumwe kunhu kuti kudya munyu wakawandisa kwakashata kwauri. Muchokwadi, pakave nezviuru zvezvinyorwa zvakanyorwa pane iyo chaiyo nyaya, asi izvo zvinyorwa hazvina kugara zvichiongorora huwandu hwakazara hwehukama pakati pekudyiwa kwemunyu uye hutano hwemwoyo. Chidzidzo che2016 cheColumbia University neBoston University, chakataurwa muna Sayenzi Mazuva ese , akatarisa 269 yemunyu-inodyiwa-inofambidzana-inoenderana-mapepa ezvidzidzo akanyorwa pakati pa1979 na2014 ndokuona kuti pakanga paine kusawirirana kwakadzama pakati pevanyori. Chidzidzo chacho chakatonga kana bepa rega rega rakatsigira kana kuramba kubatana kuri pakati pekudzikiswa kwesodhidhi uye nemitengo yakaderera yechirwere chemoyo, sitiroko, uye kufa uye yakawana kuti 54% yakatsigira zano, 33% yakaramba zano, uye 13% yakanga isinganzwisisike. Vakawanawo kuti vanyori vemapepanhau parutivi penyaya iyi vaive nemikana yakawanda yekutaura mishumo yaitora mhedziso yakafanana pane kutaura mishumo ichitora mhedzisiro yakasiyana. Izvi zvinopa kusava nechokwadi kuti mapepa aive akavimbika zvakadii.

Ichokwadi ndechekuti munyu wakanaka uye wakashata iwe. Kuchengeta huwandu hwesodium mune yako system kwakakosha pahupenyu, asi kuva nezvakawanda kana kushomeka kunogona kuva nenjodzi uye kunotungamira kumatambudziko ehutano kwenguva refu. Iyo American Heart Association (AHA) inokurudzira asingasvike mamirigiramu mazana maviri nemazana matatu pazuva uye achienda kune yakaringana muganho usingasvike 1,500 mg pazuva kune vakawanda vakuru.

Dambudziko nderekuti vekuAmerican vanodya, paavhareji, 3,400 mg yesodium pazuva. Izvo zvinodarika zvakapetwa kaviri sodiamu sekukurudzira kweAHA. Tinobika chikafu chine munyu uye tinowanzo chiwedzera munyu kwavari pavanosvika patafura. Zvigadzirwa zvakagadzirwa uye zvakagadzirirwa zvinogona kutokwira zvakanyanya mune sodium. Kune vanhu vazhinji, zvinoita sekunge zvisingaite kuchengetedza mwero we2,300 mg yesodium pazuva-zvakanyanya 1,500 mg. Zvakadaro, zvinogona kuitwa neyakaganhurirwa kudya uye nekuchenjerera kuongorora kwekudya kwemunyu, asi zvakakosha here?

Hutano hunobatsira hwemunyu

Sodium is electrolyte, inova maminera anogona kutakura magetsi kana ichinge yanyungudutswa mune mvura yakaita seropa. Sezvo zvakadaro, inoshanda basa rakakosha muhurongwa hwemwoyo uye metabolism yemuviri. Sodium inobatsira muviri kuchengetedza zvakajairika huwandu hwemvura uye inotamba yakakosha mutsinga uye mhasuru basa. Vanhu vaifunga kuti kudya munyu wakawanda kwaizoita kuti uve nenyota, asi a 2017 kudzidza muChinyorwa cheKliniki Kuferefeta akawana kuti kudya munyu wakawanda kwakatungamira mukuchengetedzwa kwemvura mumuviri, zvichiita kuti vanhu vasanyanya makumi matatu. Vanachiremba vazhinji vanotora izvi kureva kuti, ukapihwa munyu nemvura yakaringana, muviri unokwanisa kusarudza mwero wayo waunoda we sodium.

Zvinoenderana neAHA, miviri yedu inogona kushanda zvakaringana pane isingasviki 500 mg yesodium pazuva. Icho chiri pasi pechina chechina chetipuni yemunyu. Asi izvo hazvireve hazvo kuti kudya kwakaderera-munyu kuri nani kwauri kupfuura chikafu chenguva dzose. Zvidzidzo zvakaratidza kuti kudya kuri pakati nepakati kunosvikirwa nemunyu-izvo zvinofungidzirwa zvakaderera zvakajairwa, zvakajairwa, uye zvakakwirira zvinowanzoitika svutugadzike - hazviratidze musiyano wakakosha muhutano hwese hwevanhu vazhinji. Kudya kunofungidzirwa kwakaderera sodiamu kudya, kune rimwe divi, inogona kunge isinganetsi seaya akakwirira mune sodium.

Zvitubu zvekudya kwesodium

Kupfuura 70% yeavhareji yekudyiwa kwesodhurumu yeAmerica inouya kuburikidza nezvakarongedzwa, zvakagadzirwa, uye zvekudyira chikafu. Zvimwe zvacho zvinonyanya kuve mhando yauri kusasa pamusoro pako wega, uye inouya mune yakasarudzika sarudzo. Iko kune kosher munyu, gungwa munyu, tafura yemunyu, iodized munyu, pink munyu, kunyangwe Hawaiian munyu uye Himalaya munyu. Dzese dzakada kufanana kana zvasvika pakukoshesa chikafu, kunze kwemunyu une iodized.

Zvatinoita kuU.S. uye nenzvimbo zhinji pasi pano inoiswa ayodhini munyu, anodaro Kristy Bates, anonyoreswa wezvekudya zvinovaka muviri neAspen Valley Hospital muColorado. Iye anoti icho chinhu chakanaka nekuti ayodini inobatsira kudzivirira hypothyroidism, iyo inotungamira kune goiter (kuwedzera zvisina kujairika kwetachiona gland). Muzvikamu zvinoverengeka zvepasi, iodine inoshomeka kubva mukudya, nekudaro, ayodini inosanganiswa nemunyu unodyiwa kudzivirira kushayikwa kwe ayodini.

Kana iwe uchida kuisa munyu unozadza uye usingade zvakapakirwa kana zvakagadzirirwa zvekudya, unogona kudya zvine hutano uye uchiri kuwana yakakwana sodium kuburikidza nezvakadai senge nyama, shellfish, beet, celery, karoti, cantaloupe, sipinashi, chard, artichokes, uye gungwa. Mvura yakanaka yesodhi inosanganisira mukaka uye coconut mvura. Zvinwiwa zvemitambo zvinowanzo kuwedzeredza zvinhu zvine sodium uye neshuga, sekureva kwaBates, saka aive netipi yevarwi vevhiki vachidzorerazve nenzira iyoyo.

Bhodhoro rimwe rezvinwiwa zvemitambo iwe unogona kunyatsotambanudza kuita matatu, akadaro. Iyo yakanyanya kukwana fomula yekuzadzikiswa kwe electrolyte ingave chetatu cheicho chiri mumutambo bhodhoro rekunwa. Saka zvipatsanure, uye iwe unogona kuwana matatu pamutengo weimwe.

Njodzi dzehutano dzemunyu

Vazhinji vanachiremba vanokurudzira kuti vanhu vazhinji vawane sodium shoma muzvikafu zvavo. Yakakwira sodium mazinga muropa anogona kukonzera kuzvimba, ayo, nekufamba kwenguva, anogona kukuisa panjodzi kune akati wandei matambudziko akakomba ehutano, anosanganisira BP, gomarara remudumbu, matombo eitsvo, kutemwa nemusoro, osteoporosis, sitiroko, uye kukundikana kwemoyo.

Kuzvimba imhando yemhondi yakanyarara, anodaro Bates. Iwe hautomboziva kuti iwe wakazvimba. Hazvina hazvo kuva zvinorwadza, saka zvinogona kuenderera kwemakore makumi maviri, uye hauzozvizive kusvikira mitsipa yako yeropa yakanganiswa.

Chii chinoitika kana uine munyu wakawandisa?

Hypernatremia - yakawandisa sodium muropa - zvakangofanana nekushayikwa kwemvura, kana paine mvura shoma mumuviri. Muzviitiko zvakakomba kazhinji hazvikonzerwe nekudya munyu wakawandisa. Panzvimbo iyoyo, inogona kuunzwa nekusanwa mvura yakakwana, manyoka akasimba, kurutsa, kupisa muviri, hosha yeitsvo, chirwere cheshuga insipidus (kurasikirwa kwemahormone emvura), mimwe mishonga, nenzvimbo huru dzinotsva paganda.

Zviratidzo zve hypernatremia zvinosanganisira:

• Nyota
• Kakawanda weti
• Kuchengetwa kwemvura, kana kuwedzera huremu
• Kuzvimba, kuzvimba, kana kuzvimba
• Kazhinji musoro

Kuwedzera kune izvo zviratidzo, nekufamba kwenguva yakawandisa sodiamu inogona kukonzeresa ako mabhudzi kusava nehanya, zvichireva kuti chikafu chinorasikirwa nekunakirwa, zvichireva kuti ungango wedzera munyu kwachiri kuti chiite kunakirwa. Iyo inogona kuve zvishoma yechando bhora mhedzisiro inogona kuverengerwa nekutora matanho ekudya yakaderera-sodium dhayeti. Kunyangwe zvingave zvisina kudikanwa kune wese munhu, zvikafu zvinorambidza kudya kwe sodium kusvika pasi pe2,300 mg pazuva (inenge teaspoon yemunyu) inowanzo gadzirirwa vanhu vane mamwe marapirwo akaita seBP, chirwere cheitsvo, uye kukundikana kwemoyo. Dzikisa sodium mazinga inogona zvakare kubatsira kugadzira mishonga yevanhu iyoyo inoshanda.

Chii chinoitika kana iwe usina sodium yakakwana mukudya kwako?

Hyponatremia —Yesodiyumu shoma muropa — chinhu chisingawanzoitika chingakonzerwa nemimwe mishonga, matambudziko pamoyo, itsvo, kana chiropa, kuchinja kwehomoni, kupindwa muropa nedoro, kushaya zvinovaka muviri, kana kungonwa mvura yakawandisa. Izvi zvave zvichizivikanwa kuti zvinoitika kune vatambi vanowedzera-hydrate kana vasiri kudikitira zvakanyanya uye vanhu vanoshandisa zvisiri pamutemo zvinodhaka, kunyanya MDMA, inozivikanwa se ecstasy kana molly.

Zviratidzo zve hyponatremia zvinosanganisira:

• Kuneta
• Kusvotwa uye kurutsa
• Tsvina kushaya simba, cramp, kana spasms
• Kuvhiringidzika, kusagadzikana, kana kutsamwa
• Kufenda

Hunyoro, husingaperi hyponatremia inogona kuenda isingaonekwe uye inogona kusakonzera chero anoonekwa zviratidzo, asi iyo inogona kubatsira kumatunhu akakwirira yecholesterol uye triglycerides (rudzi rwemafuta) muropa. Acute hyponatremia, apo sodium mayero anodonha nekukurumidza, anogona kutungamira kuhuropi kuzvimba, kubata, coma, uye kunyangwe kufa. Mamiriro acho anogona kudzivirirwa nekurapa chero mamiriro ehutano anogona kukonzeresa hyponatremia, kana nekunwa mvura zvine mwero kana zvinwiwa zvine ma electrolyte kana uchiita zviitiko zvepanyama kana mitambo.

Ndiani anofanirwa kutevera yakaderera-sodium chikafu?

Vanhu vazhinji havanzwi nemunyu, zvichireva kuti huwandu hwesodium muzvikafu zvavo hautombo shandura BP yavo. Vamwe, vanoziva munyu, vanogona kuona kukwira kweropa ravo kuchikwira nemapoinzi mashanu kana kudarika kana vachienda pakudya zvine sodium yakawanda. Kune vanhu ava, avo vanowanzo kuve neBP yakakwira kutanga, kudya kwakaderera-sodium kunogona kukosha kuhutano hwakazara. Kudya kwakaderera-sodium kunogona kubatsirawo vanhu kuyedza kudzikisa huremu, sezvo mwero wepamusoro wesodium unokonzeresa kuti muviri uchengete mvura, izvo zvinogona kubatsira mukuwedzera huremu.

Kuti uteedzere yakaderera-sodium kudya, ive shuwa kuti uverenge zvinovaka muviri ruzivo zvinyorwa uye sarudza zvinhu zvakaderera munyu. Bvisa munyu unozadza uye kurunga chikafu chako nezvimwe zvinonhuwira. Dzivisa chikafu chakapakirwa kana chakagadzirwa. Usadye kunze kumaresitorendi kazhinji, uye kunyanya dzivisa iyo AHA's Salty Six: chingwa, kutonhora kutema, pizza, huku, huku, uye masangweji.

Munyu wakawanda sei pazuva wakachengeteka?

Kune avo vasina BP, pane humbowo hwekuti huwandu hwemunyu waunoshandisa hunoita zvishoma kukanganisa yako BP uye zvimwe zvinomaka zvehutano. Izvo zvataurwa, pane zvakare humbowo hwekuti kudya sodiyamu shoma inzira yekuchenjera munguva refu. Chaizvoizvo, zvakadaro, kunze kwekunge huwandu hwesodium muropa rako iri kukonzera matambudziko, chero huwandu huri pakati pe500 mg ne3,400 mg pazuva hunogona kunge hwakachengeteka. Pfungwa iri nani, zvisinei, ichave yekuedza kugara mukati memitemo yeAHA ye1, 500 mg kusvika ku2,300 mg pazuva. Ndiwo musara uyo vanachiremba vazhinji nemasayendisiti vangabvumirana nawo.