Kungani kunokudideka okungaka okuzungezile i-sodium uma kuziwa empilweni yakho?
Yingoba sifundiswe ukuthi ukudla okunosawoti omningi akunempilo?
Noma ukuthi kufanele ugweme usawoti oweqile ngazo zonke izindlela?
Uma usawoti ungenempilo kangako, ingabe uyayidinga ngempela i-sodium ekudleni kwakho?
Amathuba ukuthi, uma ufunda lo mhlahlandlela, unethemba lokuxazulula ukudideka kwe-sodium.
Yingakho nje senze ucwaningo.
Ngaphambi kokuthi uyeke izinto ezinosawoti, kunokuningi ohlangothini lwe-sodium yendaba kunalokho ongase ukwazi.
Okuqukethwe
Iqiniso nge-sodium: ibalulekile ngempela?
Uma uzwa igama elithi sodium maqondana nokudla, ungase uhlanganise izixhumanisi ezingezinhle nokudla okunosawoti, okunamafutha amaningi kanye nomfutho wegazi ophakeme.
Nakuba ukudla okunosawoti omningi nomfutho wegazi ophakeme kunokuxhumana, lokhu akumele kube umlayezo wokuyisa ekhaya.
I-sodium iyiminerali ebalulekile edingekayo ukuze umzimba wethu usebenze kahle..
Ngaphandle kwawo, umzimba wakho ubungeke ukwazi ukulawula izinzwa zakho, imisipha nomfutho wegazi. Lokho kungenxa yokuthi ( 1 ):
- I-sodium isebenza njengomsinga kagesi emithanjeni nasemisipha futhi ubatshela ukuthi benze inkontileka futhi baxhumane uma kunesidingo.
- I-sodium iphinde ibophe emanzini ukuze igcine ingxenye yoketshezi yegazi ingaguquki. Lokhu kusiza igazi ukuthi lidlule kalula emithanjeni yegazi ngaphandle kokuthi libe likhulu.
Akukhona lokho kuphela, umzimba wakho ubuzoba nesikhathi esinzima kakhulu ukuthola ibhalansi efanele yoketshezi ukuze uhlelo lwakho lusebenze kahle uma lungenayo i-sodium eyanele.
Uma ukhuluma ngakho, uma ungadli usawoti owanele, uzobeka umzimba wakho esimweni se-hyponatremia, okungaholela ekutheni ( 2 ):
- Amajaqamba emisipha.
- Ukukhathala
- Ukuphathwa ikhanda
- Isicanucanu
- Isimo semizwa esingesihle.
- Ukungahlaliseki.
Futhi ezimeni ezinzima, amazinga e-sodium ephansi angaholela ekubanjweni noma ngisho ne-coma, okungabulala.
Kungakho kubaluleke kakhulu, kungakhathaliseki ukuthi ukuphi ukudla, idla isilinganiso esifanele kasawoti womzimba wakho nsuku zonke.
Misa: Lokho akusho ukuthi unepasi lamahhala lokuzitika kuzo zonke izinto ezinosawoti.
Iqiniso liwukuthi ukudla ukudla okunosawoti omningi nokudla okugayiwe, 3 ukukhwehlela 4 I-Standard American Diet (SAD) yimbi nje njengokungabi nokwanele, njengoba uzobona ngezansi.
Nakhu ukuthi kungani usawoti uthola i-rap embi
Iningi lethu liyazi ukuthi ukudla ukudla okunesodium eningi akusona isinyathelo esihle empilweni yethu, kodwa kubalulekile ukuqonda ukuthi kungani kunjalo.
Ngokukhula kokudla okugayiwe kanye nokudla okulula ama-Frankenfoods abe phezulu kunokudla okujwayelekile kukasawoti.
Nazi izindaba ezimbi: Ucwaningo luye lwabonisa ukuthi kuthatha kuphela u-5g owengeziwe kasawoti ngosuku (noma okulingana nethisipuni elilodwa) ukwandisa ingozi yakho yesifo senhliziyo nemithambo yegazi ngo-1% kanye nobungozi bokushaywa yisifo sohlangothi ngama-17%. 5 ).
Futhi lokho kuyisiqalo nje.
Isodium eningi kakhulu ingaba nomthelela kulokhu ( 6 ):
- Ukwehla okukhulu kwe-calcium. Ngomfutho wegazi ophakeme kuza nokuphuma okwengeziwe kwamaminerali abalulekile njenge-calcium ne-sodium.
Uma kwenzeka lokhu kuzophela ukwandisa ingozi yakho yomchamo nezinso.
Njengoba umzimba wakho uzama ukuthola i-calcium ukuze uhlangabezane nezidingo zawo, lokho uzokwenza ngokuphuca amathambo akho le minerali ebalulekile, okuholela ekutheni amazinga aphezulu osteoporosis.
- Ayanda amathuba okuba nomdlavuza wesisu. Ukudla usawoti omningi kungase futhi kuphazamise ibhalansi yemvelo yebhaktheriya emathunjini akho, okubangela ukuvuvukala nokulimala kwezinambuzane ezibalulekile ezivikela isisu sakho.
Ucwaningo luphinde luveze ukuthi ukudla okunosawoti omningi kuholela engcupheni yokwanda komdlavuza wesisu ngenxa yalokho.
Njengoba le miphumela emibi yenzeke uma udla usawoti omningi, Abantu abaningi, ikakhulukazi i-novice dieters, bayesaba i-sodium.
Akukho ukuphikisana lapha: uma udla ukudla okunosawoti omningi, uzokwandisa ubungozi bakho balezi zimo ezimbi.
Kodwa Lokho akusho ukuthi kufanele ukhiphe usawoti ngokuphelele ekudleni kwakho..
Ukwenza kanjalo kunemiphumela eminingi engemihle (bona iphuzu le-hyponatremia esigabeni sokuqala uma udinga ukuvuselela).
Futhi uma ulandela ukudla kwe-ketogenic, ungase uzibeke kulesi simo ngokungazi.
Iqiniso nge-sodium kanye nokudla kwe-ketogenic
njengoba ubona ku lo mhlahlandlela we-keto fluUkungalingani kwe-Electrolyte kuyinkinga evamile ebhekene nama-keto dieters amaningi amasha njengoba eshintsha esuka ekudleni okune-carb-esindayo, okuncike ku-glucose ekudleni okunamafutha amaningi nama-ketone.
Lokhu kwenzeka ngezizathu eziningana.
Okokuqala, usika konke ukudla okungenamsoco okugayiwe obujwayele ukukudla.
Eziningi zalezi ziqukethe usawoti omningi kumuntu ovamile, okusho ukuthi uma uziqeda, umzimba wakho wehla kakhulu kumazinga akho e-sodium.
Umzimba wakho nawo uhlanza le mineral ebalulekile ngokwehlisa amazinga e-insulin, okwenzeka ngokwemvelo noma nini lapho unciphisa ukudla kwakho ama-carbohydrate.
Nge-insulin encane ejikelezayo emzimbeni wakho, wakho izinso ziqala ukukhulula ngokweqile lamanzi, esikhundleni sokuwagcina. Lapho benza lokhu kuqondisa, i-sodium namanye amaminerali abalulekile nama-electrolyte akhishwa nayo.
Lokhu kungalingani kungalahla lonke uhlelo lwakho, okuholela ezinkingeni ezifana nalezi:
- La umkhuhlane we-keto.
- Ukukhathala
- Ukuphathwa ikhanda
- Amahlaya.
- Isiyezi
- Umfutho wegazi ophansi.
Ngenxa yalokhu, i-keto dieters idinga ukunaka ukudla kwabo kwe-sodium, futhi ikakhulukazi yenza inguquko yokuqala ye-keto.
Ake sixoxe ngokuthi singakwenza kanjani lokhu ngendlela efanele.
Ukudla kwe-sodium ekudleni kwe-ketogenic
Uma uqala ukuqaphela noma yiziphi izimpawu noma izimpawu zamazinga e-sodium ephansi, sikukhuthaza ukuba ukhulise usawoti wakho.
Manje, angiphakamisi ukuthi ulayishe ukudla okunosawoti omningi, kodwa kunalokho qala ukuqaphela ukuthi ingakanani i-sodium oyitholayo njengamanje (ngokulandelela ukudla okudlayo) bese wengeza njengoba kudingeka.
Zama ukufaka i-1-2 isipuni sikasawoti esingeziwe usuku lonke. Okulandelayo, sizokhuluma ngezinketho ezingcono kakhulu zikasawoti ekudleni kwe-ketogenic.
Abaningi abasaqalayo bazama ukufaka usawoti emanzini abo ekuqaleni. Kodwa-ke, lokhu kungaholela emiphumeleni elimazayo uma udla kakhulu futhi uphuze esiswini esingenalutho.
Ngenkathi izonikeza ikholoni yakho ukugeza kwamanzi anosawoti okuhlanza, konke kuzodlula kuwe, kuqhubeke nokuqeda ama-electrolyte akho futhi kwandise amazinga akho okuphelelwa amanzi emzimbeni.
Ngakho-ke lokhu kusiletha embuzweni obalulekile: Kufanele uthole usawoti ongakanani ngosuku, ikakhulukazi ku-keto?
Mayelana ne-3.000-5.000mg Lokhu kuvamise ukuba yinani elihle ongalihlosela, kuye ngokuthi ukhuthele kangakanani.
Uma ujuluka kakhulu ngesikhathi sokusebenza kwakho, u-3.000 mg ungaba phansi kakhulu, kuyilapho isisebenzi sasehhovisi esizihlalele singaba khona kulelo phawu.
Qala ukuhlola nokulandelela okudlayo kanye nemizwa yakho engokomzimba ukuze uthole inani eliphelele ukuze uphese izidingo zomzimba wakho.
Ungase futhi ufune ukuzama i-sodium supplementation ngesiphundu umhluzi wamathambo owenziwe ekhaya.
Ezinye izinketho zihlanganisa:.
- Imifino yasolwandle efana nezimila zasolwandle, i-nori, ne-dulse.
- Imifino efana nekhukhamba nesilimo esidliwayo esinamagatsha anamanzi.
- Amantongomane kanye nembewu enosawoti.
- Isisekelo se-exogenous ketones.
Kuyabalulekile futhi ukuthi yiluphi uhlobo lukasawoti olufaka emzimbeni wakho.
Khetha usawoti olungile ukuze uthole izinzuzo zezempilo ezengeziwe
Phezulu, wonke usawoti cishe ubukeka ufana: ngokuvamile umhlophe futhi ucwebezeliswe njengoshukela.
Kodwa-ke, lapho uya esitolo ukuyolanda le mineral engaphansi, zilungiselele ukubhekana nenqwaba yezinketho.
Iyiphi okufanele uyikhethe?
Ingabe kukhona usawoti ongcono ngokukhethekile we-keto?
Nakuba usawoti wetafula ongenalutho ungenza umsebenzi wenziwe, kunezinketho ezintathu ezinempilo eziletha amaminerali abaluleke kakhulu kune-sodium nje.
Nazi ezintathu zethu eziphezulu:
#1: Usawoti Wasolwandle
Usawoti wasolwandle yilokho nje: amanzi olwandle ahwamukile. Njengoba amanzi olwandle ephuma, usawoti uba ukuphela kwento esele.
Ngokwe-texture, amakristalu kasawoti olwandle angase abe makhudlwana kunosawoti wetafula one-iodized, futhi ngokuvamile ane-flavour enkulu kakhulu.
Nakuba ungakwazi ukugaya usawoti wasolwandle futhi uthole ama-flakes kasawoti wasolwandle, ngeke kudingeke usebenzise okuningi ukuze uthole ukunambitheka okufunayo ngoba kunosawoti omningi.
Futhi, kuye ngokuthi usawoti wasolwandle uvunwa kuphi, ungathola futhi amaminerali alandelayo ( 7 ):
- I-Potassium (ikakhulukazi kusawoti we-Celtic sea).
- magnesium.
- Isibabule.
- Fanisa.
- I-Boron.
- I-Zinc.
- AmaManganese.
- Insimbi.
- Ithusi.
Okuwukuphela kwento embi kule nketho ye-brackish yiqiniso lokuthi ulwandle lwethu lungcoliswa kakhulu ngosuku, ngeshwa olungamuncwa kusawoti.
Uma lokhu kukukhathaza, cabanga ukusebenzisa le nketho elandelayo esikhundleni salokho.
- I-BIO SEA SALT: Njengoba kuyisithako se-organic esingu-100% futhi singazange sisetshenziswe, usawoti wethu wasolwandle omuhle uzogcina zonke izakhiwo zawo ezinomsoco ziqinile. Iyindlela ehlukile yoku...
- INOTHISA UKUDLA KWAKHO: Kusebenzise njengesinongo ukugqoka zonke izinhlobo zesitshulu, imifino eyosiwe, inyama namasaladi, phakathi kokunye. Ungayisebenzisa futhi ukuthuthukisa ukunambitheka kwama-purees, ...
- IZINZUZO EZININGI: Usawoti wasolwandle unemiphumela eminingi emihle emzimbeni wakho. Izokunikeza inani elikhulu le-magnesium ne-calcium, ikusize uthuthukise impilo yakho yokugaya futhi uqinise ...
- IZITHAKO ZEMVELO: Yenziwe ngosawoti wasolwandle oqinile, ingumkhiqizo ofanele ukudla kwe-vegan nemifino. Ngaphezu kwalokho, ayiqukethe amaqanda, i-lactose, izithasiselo, izinqubo zokwenziwa noma ushukela...
- MAYELANA NATHI: I-Ecocesta yazalwa inomgomo ocacile: ukunikeza ukubonakala kokudla okusekelwe ezitshalweni. Siyinkampani eqinisekisiwe ye-BCorp futhi sithobela amazinga aphezulu womthelela...
- Izinga le-VAT: 10%
- Idizayini esebenzayo
- Ikhwalithi ephezulu
- Umkhiqizo: BARN LONKE
#2: Usawoti Ophinki Wase-Himalayan
Lena intandokazi yami siqu futhi ngesizathu esihle.
Akukhona nje ukuthi igcwele ukunambitheka okumnandi, okusawoti, kodwa futhi ifika igcwele amaminerali afana ( 8 ):
- UCalcio.
- Magnesium.
- Potassium.
Yilawa amaminerali anikeza usawoti wase-Himalayan ngempela isici sawo sombala opinki okhanyayo.
Futhi, njengoba lo sawoti umbiwa e-Himalayas, ngokuvamile eduze kwasePakistan, awuwona ukungcola kwemvelo okutholakala olwandle lwethu njengosawoti wasolwandle.
Uzoqaphela futhi ukuthi lolu hlobo lukasawoti ngokuvamile luthengiswa ngezigayo noma ngobuningi esitolo esikhulu. Lokhu kucubungula okuncane kugcina usawoti usondelene nesimo sawo sokuqala esicwebezelayo.
Gaya noma sebenzisa lezi zingcezu ezinkulu futhi zizonikeza ukunambitheka okumnandi okuphelele kokunambitheka kwenyama, imifino egazingiwe, amaqanda, nokunye.
Ngokungeziwe kusawoti wasolwandle nosawoti we-Himalayan opinki, uzofuna ukuhlanganisa, kodwa unganciki kuphela, usawoti wethu wokugcina lapho i-ketosis ingumgomo wakho.
- Ifanele imifino
- Ifanele ama-celiacs
- OKUHLANZEKILE, KWEMVELO FUTHI AKUCOCEKIWE. Izinhlamvu zikasawoti wethu Opinki we-Himalayan OMUNYE ungu-2-5mm, ulungele ukunonga ukudla okuthosiwe noma ukugcwalisa umshini wakho wokugaya.
- Usawoti wase-Himalayan unothile ngamaminerali ahlala engashintshile ediphozini kasawoti izigidi zeminyaka. Ayizange ivezwe emoyeni onobuthi nokungcoliswa kwamanzi ngakho-ke ...
- OKUHLANZEKILE, OKWEMVELO NOKUNGACHOLWA. I-Himalayan Pink Usawoti ingenye kasawoti omsulwa oqukethe cishe amaminerali emvelo angama-84.
- IZIMPAHLA EZINKULU NEZINZUZO zempilo yakho kanye nokwenza ngcono amazinga kashukela egazini, ukwesekwa kwemithambo yegazi nokuphefumula noma ukunciphisa izimpawu zokuguga.
- 100% umkhiqizo wemvelo. Ayilungiswanga izakhi zofuzo futhi ayifakwanga imisebe.
#3: I-Lite Kasawoti
I-Lite salt iyinhlanganisela ye-sodium engu-50% (noma usawoti wetafula) kanye no-50% we-potassium (kusuka ku-potassium chloride).
Nakuba usawoti o-lite ngokuvamile utuswa kubantu abadinga ukubuka amazinga abo e-sodium (okungukuthi labo abanomfutho wegazi ophakeme), uyisikhali esiyimfihlo salabo abaku-keto ukwengeza i-sodium ne-potassium, ama-electrolyte abalulekile namaminerali amabili owadingayo. .
Ngaphandle kokudla ukudla okunothe nge-potassium, yinto elandelayo engcono kakhulu uma usenkingeni.
Qaphela nje izinto ezifakwa esikhundleni ezingenawo usawoti; Nakuba kuthengiswa eduze kukasawoti lite, lezi ziqukethe i-sodium engu-zero futhi ngokuvamile ziyi-potassium yonke.
Sesivele sitholile ukuthi awukwazi ukuphuma ngaphandle kwe-sodium, ngakho ungalenzi leli phutha.
- USAWOTI 0% ISODIUM. I-Marnys Fitsalt iqukethe i-Potassium Chloride, esikhundleni sikasawoti ovamile, okungukuthi, usawoti ongenaso isodium, osiza ukunciphisa ukudla kwe-sodium futhi usize ukulinganisela ...
- SIZA INHLIZIYO YAKHO. Ukwakhiwa kwe- MARNYS Fitsalt akunasodium, yingakho i-EFSA ibona ukuthi "ukuncipha kokusetshenziswa kwe-sodium kunomthelela ekugcinweni okuvamile komfutho wegazi ...
- OKUNYE OKUNYE OKANYE USAWOTI OVAMILE. I-Potassium Chloride (isithako esiyinhloko esinokuqukethwe okungama-97%), inikeza enye indlela enempilo ekusetshenzisweni kukasawoti ekudleni. I-L-lysine isiza ukushintshwa...
- IMICINDEZELO YEGAZI KANYE NOKULINGANA KWAMINERAL. Ilungele abantu abakhathazekile ngokusetshenziswa kukasawoti ekudleni kwabo, labo abafuna ukufaka usawoti esikhundleni sokudla okukhethekile futhi, kubantu abafuna...
- THUTHUKISA UMNANDI. I-Glutamic Acid inyusa umbono wokunambitheka ngenxa yokusebenza kwama-receptors athile emlonyeni. I-L-lysine ne-glutamic acid, kanye ne-Potassium Chloride...
- Usawoti ngaphandle kwe-sodium, inketho enhle ye-hypertensives
- Kumele kuqashelwe ukuthi i-sodium ayiyona nje imbangela yomfutho wegazi ophezulu, kodwa futhi inomthelela eziningana zezifo nezimo ezifana nomdlavuza wesisu.
- Ukuze ube nokudla okuhle, usawoti ongenayo i-sodium ungaba umngane omuhle kakhulu, ngoba uphansi ngamakhalori futhi uvela ekukhathazekeni okukhethekile kokugcina ukudla okunempilo nokulinganisela.
Iqiniso Mayelana Nesodium: Ungakwesabi Ngokudla Kwe-Ketogenic
Ngokuqonda kangcono i-sodium, kufanele ukwazi ukubona inani elifanele olidingayo ukuze ugcine umzimba wakho ujabule.
Ukuzuza ukulingana okuphelele kusiza umzimba wakho usebenze kahle ngaphandle kokwandisa ubungozi ezimeni ezifana nesifo senhliziyo nemithambo yegazi nomfutho wegazi ophezulu.
Ukuze uthole ukuthi ingakanani i-sodium oyitholayo njengamanje, qala ukulandelela ukudla kwakho okungenani amaviki angu-4-6 ngaphambi kokwenza noma yiziphi izinguquko.
Isisekelo se-ketone sangaphandle singakusiza ugweme iphupho elibi elinjalo i-keto flu futhi uyiphendule ibe yiqatha lekhekhe I-Salted Chocolate Butter Bites ukuze ufinyelele amazinga akho e-sodium yosuku. I-calcium yiyo enye iminerali ebalulekile ozoyidinga ukuze uthole okwanele ekudleni kwe-ketogenic. Ukuze ufunde kabanzi ngokuthi kungani kubaluleke kangaka, bheka lo mhlahlandlela.