Kutheni kukho ukudideka okuninzi malunga nesodium xa kuziwa kwimpilo yakho?
Ngaba kungenxa yokuba sifundiswe ukuba ukutya okunetyuwa eninzi akusempilweni?
Okanye ukuba kufuneka uphephe ityuwa egqithisileyo ngandlela zonke?
Ukuba ityuwa ayinampilo kangako, ngaba ufuna ngokwenene isodiyam kwisidlo sakho?
Amathuba kukuba, ukuba ufunda esi sikhokelo, unethemba lokusombulula ukudideka kwesodium.
Yiyo loo nto kanye esenza uphando.
Ngaphambi kokuba unikezele kwizinto ezinetyuwa, kuninzi kwicala le-sodium yebali kunokuba uyazi.
Isiqulatho
Inyaniso malunga nesodium: ingaba iyimfuneko ngokwenene?
Xa usiva igama elithi sodium ngokumalunga nokutya, unokudibanisa imibutho engalunganga kunye nokutya okunetyuwa, okunamafutha aphezulu kunye noxinzelelo lwegazi oluphezulu.
Nangona ukutya okunetyuwa kunye noxinzelelo lwegazi oluphezulu ngokuqinisekileyo kunonxibelelwano, oku akufanele kube ngumyalezo wokuthatha ekhaya.
I-sodium iyiminerali ebalulekileyo ekufuneka umzimba wethu usebenze ngokufanelekileyo..
Ngaphandle kwayo, umzimba wakho ubungenakukwazi ukulawula imithambo-luvo, izihlunu kunye noxinzelelo lwegazi. Kungenxa yokuba ( 1 ):
- Isodium isebenza njengombane kwimithambo-luvo kunye nezihlunu kwaye ubaxelele ukuba benze isivumelwano kunye nokunxibelelana xa kuyimfuneko.
- I-sodium iphinda ibophelele emanzini ukuze igcine inxalenye yolwelo yegazi yomelele. Oku kunceda igazi ukuba lidlule ngokulula kwimithambo yegazi ngaphandle kokuba ibe nkulu.
Ayisiyiyo loo nto kuphela, umzimba wakho ubuya kuba nexesha elinzima kakhulu lokufumana ibhalansi elungileyo yolwelo ukuze inkqubo yakho isebenze ngokugqibeleleyo ukuba ayinayo isodium eyaneleyo.
Ukuthetha ngayo, xa ungatyi ityuwa eyaneleyo, uya kubeka umzimba wakho kwimeko ye-hyponatremia, enokukhokelela ekubeni ( 2 ):
- Iintlanzi zemisipha.
- Ukudinwa.
- Intloko ebuhlungu
- Ukugula.
- Imvakalelo embi.
- Ukungazinzi.
Kwaye kwiimeko ezinzima, amanqanaba e-sodium ephantsi angakhokelela ekubanjweni okanye nakwi-coma, enokubulala.
Yiyo loo nto ibaluleke kakhulu, nokuba utya ntoni na, yitya umlinganiselo ofanelekileyo yetyuwa emzimbeni wakho yonke imihla.
Aphumle:Lonto ayithethi ukuba unepasi lasimahla lokuzifaka kuzo zonke izinto ezinetyuwa.
Inyani yeyokuba ukutya ukutya okutyebileyo kukutya okunetyuwa kunye nokutya okucoliweyo, 3 ukhohlokhohlo 4 I-Standard American Diet (SAD) imbi nje ngokungabi naneleyo, njengoko uza kubona ngezantsi.
Nasi isizathu sokuba ityuwa ifumane irap embi
Uninzi lwethu luyazi ukuba ukutya ukutya okunesodium eninzi akuyonto ilungileyo kwimpilo yethu, kodwa kubalulekile ukuqonda ukuba kutheni kunjalo.
Ngokunyuka kokutya okucutshungulweyo kunye nokulungeleyo I-Frankenfoods iye yaba phezulu kunomndilili wokuthathwa kwetyuwa.
Nazi iindaba ezimbi: Uphononongo lubonise ukuba kuthatha kuphela i-5g eyongezelelweyo yetyuwa ngosuku (okanye elilingana ne-1 itispuni) ukunyusa umngcipheko wakho wesifo senhliziyo nge-17% kunye nomngcipheko wakho wokuhlaselwa yi-23%. 5 ).
Kwaye eso sisiqalo nje.
Isodium eninzi kakhulu inokuba negalelo ku ( 6 ):
- Ukuncipha okukhulu kwe-calcium. Ngoxinzelelo lwegazi oluphezulu kuza ngakumbi ukukhutshelwa kweeminerali ezibalulekileyo njengekhalsiyam kunye nesodium.
Xa oku kusenzeka kuya kuphela ukwandisa umngcipheko wakho womchamo kunye namatye ezintso.
Njengoko umzimba wakho uzama ukufumana i-calcium ukuhlangabezana neemfuno zayo, uya kukwenza oko ngokuphanga amathambo akho le minerali ibalulekileyo, ekhokelela ekubeni amazinga aphezulu osteoporosis.
- Ukonyuka komngcipheko womhlaza wesisu. Ukutya okuphezulu kwetyuwa kunokuphazamisa ibhalansi yendalo yebhaktheriya emathunjini akho, okubangela ukuvuvukala kunye nomonakalo kwiimbumba ezibalulekileyo ezikhusela isisu sakho.
Uphononongo lukwabonisa ukuba ukutya okunetyuwa eninzi kukhokelela kumngcipheko wokwanda komhlaza wesisu ngenxa yoko.
Ekubeni le miphumo emibi yenzeke xa usitya ityuwa eninzi kakhulu, Abantu abaninzi, ngakumbi i-novice dieters, bayesaba i-sodium.
Akukho ngxabano apha: ukuba udla ukutya okunetyuwa eninzi, uya kwandisa ingozi yezi meko ezimbi.
Kodwa Loo nto ayithethi ukuba kufuneka uyinqumle ngokupheleleyo ityuwa ekutyeni kwakho..
Ukwenza oko kuneziphumo ezininzi ezimbi (jonga indawo ye-hyponatremia kwicandelo lokuqala ukuba ufuna ukuhlaziya).
Kwaye ukuba ulandela ukutya kwe-ketogenic, unokuzibeka ngokungazi kweli lizwe.
Inyaniso malunga ne-sodium kunye nokutya kwe-ketogenic
njengoko ubonile esi sikhokelo somkhuhlane ketoUkungalingani kwe-Electrolyte yingxaki eqhelekileyo ejongene nabaninzi be-keto dieters njengoko betshintsha ukusuka kwi-carb-heavy, ukutya okuxhomekeke kwi-glucose ekudleni okunamafutha amaninzi kunye neetoni.
Oku kwenzeka ngenxa yezizathu ezininzi.
Okokuqala, usika konke ukutya okungafunekiyo okusetyenzisiweyo obukade ukukutya.
Uninzi lwezi ziqulethe ityuwa eninzi kumntu oqhelekileyo, oku kuthetha ukuba xa uzicimile, umzimba wakho ufumana ukuhla okukhulu kumanqanaba akho e-sodium.
Umzimba wakho kwakhona ucoca le minerali ibalulekileyo ngokunciphisa amanqanaba e-insulin, eyenzeka ngokwemvelo nanini na unciphisa ukutya kwakho kwe-carbohydrate.
Nge-insulin encinci ejikelezayo emzimbeni wakho, yakho izintso ziqala ukukhulula ukugqithisa yamanzi, endaweni yokuwagcina. Xa benza lo msebenzi, i-sodium kunye nezinye iiminerali ezibalulekileyo kunye ne-electrolytes ziyasuswa kunye nayo.
Oku kungalingani kunokulahla inkqubo yakho yonke, kukhokelela kwiingxaki ezifana:
- La keto flu.
- Ukudinwa.
- Intloko ebuhlungu
- Uburharha.
- Ukuba nesiyezi
- Uxinzelelo lwegazi oluphantsi.
Ngenxa yoko, i-keto dieters kufuneka inikele ingqalelo kwi-sodium yabo, kwaye ngakumbi yenza utshintsho lokuqala lwe-keto.
Makhe sithethe ngendlela yokwenza oku ngendlela efanelekileyo.
Ukutya kwe-sodium kwi-ketogenic yokutya
Ukuba uqala ukuqaphela nayiphi na imiqondiso okanye iimpawu zamanqanaba e-sodium ephantsi, sikukhuthaza ukuba ukwandise ityuwa yakho.
Ngoku, andikucebisi ukuba ulayishe ukutya okunetyuwa, kodwa uqalise ukuqaphela ukuba ingakanani isodium oyifumanayo ngoku (ngokulandelela ukutya kwakho) kwaye wongeze njengoko kufuneka.
Zama ukuluka kwi-1-2 yetisipuni eyongezelelweyo yetyuwa yonke imini. Emva koko, siza kuthetha ngezona ndlela zikhethwayo zetyuwa kwi-ketogenic diet.
Abaninzi abaqalayo bazama ukongeza ityuwa emanzini abo ekuqaleni. Nangona kunjalo, oku kunokukhokelela kwimiphumo emibi ukuba udla kakhulu kwaye usele kwisisu esingenalutho.
Ngelixa iya kunika ikholoni yakho ukuhlanjwa kwamanzi anetyuwa, konke kuya kudlula kuwe, ngakumbi ukutshabalalisa i-electrolyte yakho kunye nokunyusa amanqanaba akho okuphelelwa ngamanzi emzimbeni.
Ngoko oku kusizisa kumbuzo obalulekileyo: Kufuneka ufumane ityuwa engakanani ngosuku, ngakumbi kwi-keto?
Malunga ne-3.000-5.000mg Oku kudla ngokuba sisixa esilungileyo sokujolisa, kuxhomekeke kwindlela osebenza ngayo.
Ukuba ubila kakhulu ngexesha lokuzilolonga kwakho, i-3.000 mg inokuba sezantsi kakhulu, ngelixa umsebenzi weofisi ohleliyo unokuba kanye kwelo nqaku.
Qala ukuzama kunye nokulandelela ukuthatha kwakho kunye neemvakalelo zakho zokwenyama ukuze ufumane isixa esifanelekileyo sokutshisa iimfuno zomzimba wakho.
Ungaphinda ufune ukuzama i-sodium supplementation kunye nencasa umhluzi wamathambo wasekhaya.
Olunye ukhetho lubandakanya:.
- Imifuno yolwandle efana ne-seaweed, i-nori, kunye ne-dulse.
- Imifuno efana nekhukhamba kunye ne-celery.
- Amantongomane kunye nembewu enetyuwa.
- Isiseko se-exogenous ketones.
Ikwabalulekile nokuba zeziphi iintlobo zetyuwa ozivumelayo ukuba zingene emzimbeni wakho.
Khetha ityuwa efanelekileyo kwiinzuzo zempilo ezongezelelweyo
Phezulu, yonke ityuwa ikhangeleka ngokufanayo: idla ngokuba mhlophe kwaye ikhazimliswe njengeswekile.
Nangona kunjalo, xa usiya kwivenkile enkulu ukuya kuthatha le minerali iphantsi, zilungiselele ukujongana netoni yokhetho.
Yiyiphi omele ukhethe?
Ngaba kukho iityuwa ezingcono ngokukodwa kwi-keto?
Ngelixa ityuwa yetafile ecacileyo inokwenza umsebenzi wenziwe, kukho iindlela ezintathu ezinempilo ezinikezela ngeeminerali ezibaluleke ngakumbi kunesodium nje.
Nazi ezintathu zethu eziphezulu:
#1: Ityuwa yoLwandle
Ityuwa yolwandle yiloo nto kanye: amanzi olwandle abe ngumphunga. Njengoko amanzi olwandle ehamba, ityuwa iba kuphela kwento eseleyo.
I-Texture-wise, i-crystals yetyuwa yolwandle ingaba nkulu kancinane kunetyuwa yetyuwa ye-iodized, kwaye ngokuqhelekileyo banokugqabhuka okukhulu kwencasa.
Ngelixa ungagaya ityuwa yolwandle kwaye ufumane neeflakes zetyuwa elwandle, awusayi kusebenzisa kakhulu ukufumana incasa oyifunayo kuba inetyuwa eninzi.
Kwaye, ngokuxhomekeke kwindawo ityuwa yolwandle lwakho ivunwa kuyo, unokufumana ezi minerali zilandelayo ( 7 ):
- I-Potassium (ingakumbi kwityuwa yolwandle lweCeltic).
- wemagniziyam.
- Isulfure.
- Umdlalo.
- Boron.
- Zinc.
- Manganese.
- Intsimbi.
- Ubhedu.
Ekuphela kwecala elisezantsi kolu khetho lwebrackish kukuba iilwandle zethu ziya zingcoliswa ngakumbi ngemini, ngelishwa zinokufunxwa kwityuwa.
Ukuba oku kuyinkxalabo yakho, cinga ukusebenzisa olu khetho lulandelayo endaweni yoko.
- I-BIO SEA SALT: Njengoko iyi-100% yesithako esiphilayo kwaye ayizange isetyenziswe, ityuwa yethu yolwandle oluhle luya kugcina zonke iimpawu zayo zesondlo. Yeyona ndlela ifanelekileyo yoku...
- YENZA IZIDLO ZAKHO: Yisebenzise njenge-condiment ukunxiba zonke iintlobo zesityu, imifuno eyojiweyo, inyama kunye neesaladi, phakathi kwezinye. Unokuyisebenzisa ukongeza incasa yeepurees,...
- IZINZUZO EZININZI: Ityuwa yolwandle ineziphumo ezininzi ezilungileyo emzimbeni wakho. Iya kukubonelela ngesixa esikhulu se-magnesium kunye ne-calcium, kukunceda uphucule impilo yakho yokugaya kwaye womeleze ...
- IZITHANGO ZEMVELO: Yenziwe ngetyuwa yolwandle olurhabaxa, yimveliso elungele ukutya kwe vegan kunye nemifuno. Ukongeza, ayiqukethe amaqanda, i-lactose, izongezo, iinkqubo ezenziweyo okanye iswekile ...
- NGATHI: I-Ecocesta yazalwa inomsebenzi ocacileyo: ukunika ukubonakala kokutya okusekelwe kwizityalo. Siyinkampani eqinisekisiweyo ye-BCorp kwaye sithobela imigangatho ephezulu yeempembelelo...
- Ixabiso leVAT: 10%
- Uyilo olusebenzayo
- Umgangatho ophezulu
- I-Brand: IBHALA LONKE
#2: Ityiwa yeHimalayan Pinki
Le yeyona nto ndiyithandayo kwaye ngesizathu esihle.
Ayigcini nje ngokupakishwa ngencasa emnandi, enetyuwa, kodwa iza ilayishwe ziiminerali ezifana ( 8 ):
- Ikhalsiyam.
- Magnesium.
- Potassium.
Zezi zimbiwa ezinika ngokwenene ityuwa ye-Himalayan uphawu lwayo olukhanyayo olupinki.
Kwakhona, ekubeni le tyuwa isembiwa kwiiHimalayas, ngokuqhelekileyo kufuphi nePakistan, ayizizo izinto ezingcolisa indalo ezifumaneka kwiilwandle zethu njengetyuwa yolwandle.
Uya kuqaphela kwakhona ukuba olu hlobo lwetyuwa ludla ngokuthengiswa kwizixhobo zokusila okanye ngobuninzi kwivenkile enkulu. Oku kucutshungulwa kuncinci kugcina ityuwa isondele kwindlela yayo yokuqala eyenziwe ngekristale.
Gaya okanye usebenzise la maqhekeza amakhulu kwaye baya kunika i-flavour emnandi ngokugqibeleleyo yokutya inyama, imifuno egcadiweyo, amaqanda kunye nokunye.
Ukongeza kwityuwa yolwandle kunye netyuwa epinki ye-Himalayan, uya kufuna ukubandakanya, kodwa ungathembeli kuphela, ityuwa yethu yokugqibela xa i-ketosis iyinjongo yakho.
- Ifanelekile kwi-vegans
- Ifanelekile kwiiceliacs
- INGCACISO, YENDALO KWAYE AYICINGQANGA. Iinkozo zeTyuwa yethu Epinki ye-Himalayan e-2-5mm ubukhulu, ilungele ukunonga ukutya okuqhotsiweyo okanye ukugcwalisa isigri sakho.
- Ityuwa ye-Himalayan ityebile kwiiminerali eziye zahlala zingatshintshi kwidiphozithi yetyuwa kwizigidi zeminyaka. Ayikavezwa kumoya onetyhefu kunye nongcoliseko lwamanzi kwaye ke ...
- INGCACISO, YEMVELO KWAYE AYICINGQANGA. Ityuwa ye-Himalayan Pink yenye yezona tyuwa zinyulu ezineeminerali zendalo eziyi-84.
- IIPROPATI EZINKULU KUNYE NEENZUZO kwimpilo yakho kunye nokuphuculwa kwamanqanaba eswekile yegazi, ukuxhaswa kwemithambo kunye nomsebenzi wokuphefumula okanye ukunciphisa iimpawu zokuguga.
- I-100% imveliso yendalo. Ayilungiswanga ngokwemfuza kwaye ayifakwanga imitha.
#3: ILite yeTyuwa
Ityuwa ye-Lite ngumxube we-50% ye-sodium (okanye ityuwa yetafile) kunye ne-50% ye-potassium (ukusuka kwi-potassium chloride).
Ngelixa ityuwa e-lite icetyiswa ngokubanzi kubantu abafuna ukubukela amanqanaba esodium (oko kukuthi abo banoxinzelelo lwegazi oluphezulu), sisixhobo esiyimfihlo kwabo bakwi-keto ukongeza i-sodium kunye ne-potassium, ii-electrolytes ezimbini ezibalulekileyo kunye neeminerali ozifunayo. .
Ngaphandle kokutya ukutya okutyebileyo kwe-potassium, yinto elandelayo efanelekileyo xa ukwi-pinch.
Zilumkele nje izinto ezithatha indawo yetyuwa; Nangona ithengiswa ecaleni kwetyuwa elite, ezi ziqulethe i-sodium engu-zero kwaye ngokubanzi ziyi-potassium yonke.
Sele sifumanise ukuba awukwazi ukuya kwi-sodium-free, ngoko musa ukuyenza le mpazamo.
- ITHWILE 0% SODIUM. I-Marnys Fitsalt iqulethe i-Potassium Chloride, indawo yetyuwa eqhelekileyo, oko kukuthi, ityuwa engenasodium, eququzelela ukucuthwa kokutya kwesodium kwaye inceda ukulinganisela ...
- NCEDA INTLIZIYO YAKHO. Ukuqulunqwa kwe-MANYS Fitsalt ayinasodium, yiyo loo nto i-EFSA ibona ukuba "ukuncipha kokusetyenziswa kwesodium kunegalelo kugcino oluqhelekileyo loxinzelelo lwegazi...
- OKUNYE OKUNYE KWETYULE EQHELEKILEYO. I-Potassium Chloride (isithako esiyintloko esinomxholo we-97%) inika enye indlela enempilo yokusetyenziswa kwetyuwa ekudleni. I-L-lysine iququzelela ukutshintshwa...
- UXINEZELEKO LWEGAZI KUNYE NOKULINGANA KWEMINERAL. Ilungele abantu abanenkxalabo malunga nokusetyenziswa kwetyuwa ekutyeni kwabo, abo bafuna ukufaka endaweni yetyuwa endaweni yokutya okukhethekileyo kwaye, kubantu abafuna ...
- YONZA INCAPHO. I-Glutamic Acid yandisa ingcamango yokunambitha ngenxa yokusebenza kwee-receptors ezithile emlonyeni. I-L-lysine kunye ne-glutamic acid, kunye nePotassium Chloride...
- Ityuwa ngaphandle kwe-sodium, inketho efanelekileyo kwi-hypertensives
- Kufuneka kuqatshelwe ukuba i-sodium ayiyena kuphela unobangela woxinzelelo lwegazi oluphezulu, kodwa inegalelo kwinani lezifo kunye neemeko ezifana nomhlaza wesisu.
- Ukuze ube nokutya okulungileyo, ityuwa engenasodium ingaba ngumhlobo obalaseleyo, kuba iphantsi kweekhalori kwaye ivela kwinkxalabo ekhethekileyo yokugcina ukutya okunempilo kunye nokulinganisela.
Inyaniso malunga neSodium: Musa ukuyoyika kwi-Ketogenic Diet
Ngokuqonda ngcono i-sodium, kufuneka ukwazi ukuchonga inani elichanekileyo elifunekayo ukuze ugcine umzimba wakho wonwabile.
Ukufezekisa ulungelelwaniso olugqibeleleyo kunceda umzimba wakho usebenze ngokugqibeleleyo ngaphandle kokunyusa umngcipheko wakho kwiimeko ezifana nesifo sentliziyo kunye noxinzelelo lwegazi.
Ukufumanisa ukuba ingakanani isodium oyifumanayo ngoku, qala ukulandelela ukutya kwakho ubuncinci iiveki ezi-4-6 phambi kokuba wenze naluphi na uhlengahlengiso.
Isiseko se-ketone sangaphandle sinokukunceda uphephe iphupha elibi elikhoyo keto flu kwaye uyiguqule ibe yiqhekeza leqebengwana Ukulunywa kweBhotolo yePeanut enetyuwa ukufikelela kumanqanaba akho esodium ngosuku. Icalcium yiyo enye iminerali ebalulekileyo oya kuyidinga ukuba ufumane okwaneleyo kwi-ketogenic diet. Ukuze ufunde ngakumbi malunga nokuba kutheni kubaluleke kangaka, jonga esi sikhokelo.