Ukudla Okuvamile Ngoketshezi Oluningi
Abantu abadala bavame ukuthi kufanele bagweme uketshezi oluningi oluthile ekudleni kwabo, futhi eqinisweni, ngezinye izikhathi kudla ukudla okunoketshezi ngenxa yezinkinga zezempilo, ikakhulukazi ukucindezelwa kwegazi eliphezulu.
Ukudla usawoti ngokuvamile kubhekwa ukuthi kuyinkinga encane kubantwana, njengoba abazali abaningi becabanga ukuthi izingane zabo zinewoti amaningi ekudleni kwazo. Lokhu kuyiqiniso kuphela uma ungafaki usawoti okuningi ekudleni okuphekayo.
Khumbula ukuthi okuningi kokudla okulungiselelwe nokulungiselelwa okuthandwa ngabazali nezingane - ngokuvamile ngenxa yokuthi kuyashesha futhi kulula - kuvame ukulayishwa ngosawoti.
Amanye ama-Oscar Meyer Angakhokhelwa, isibonelo, angaba ngu-1440mg we-sodium ngokukhonza.
Kungani kuqakathekile ukubheka ukunakekelwa kasawoti kwengane yakho? Ucwaningo oluthile lubike ukuthi izingane ezinezinyosi eziphansi zethusi zingagwema ukucindezeleka kwegazi njengabantu abadala. Futhi mhlawumbe okubaluleke nakakhulu, ukudla usawoti kuye kwaxhunyaniswa nokukhuluphala kwengane, njengoba izingane ezidla ukudla okusawoti ophezulu zibikiwe ukuthi ziphuze eziningi zoshukela eziphezulu, iziphuzo eziphezulu, okwandisa ingozi yokukhuluphala.
Ukudla Okuphezulu kuSawoti
Yiqiniso, noma yikuphi ukudla okufaka khona ithebula usawoti (i-sodium chloride) kuyoba phezulu usawoti.
Ngaphezu kwalokho, ukudla okuvame ukuphakama kwi-sodium (ngaphezu kuka-400mg ukukhonza ngamunye) kufaka:
- Isobho se-anyanisi
- Ukudla okwenziwe ngeziqu zokudla ezinomsoco
- I-Sauerkraut
- I-spaghetti sauce (ilungele ukukhonza)
- Isaladi yama zambane
- I-sauce ushizi
- Ubhontshisi obhakiwe nezinhlaka
- Macaroni kanye noshizi
- Slice Pizza
- Abakwa-Cheeseburgers, ama-hamburgers, izinja ezishisayo, ama-tacos, nezinye izinto eziningi zokudla okusheshayo
- Inselo yenkomo (kusuka kunakho)
- I-cottage ushizi
- Isobho se-Minestrone
- Sandwichs yangaphansi kwamanzi
- Suna isaladi yezinhlanzi
- Ama-pretzels, ama-chips amazambane, kanye nezinye ukudla okulula
- I-ham elicutshiwe, i-bologna, i-salami nezinye izinqamuzana ezibandayo
- Ummbila wesitayela se-Cream (kusuka kunakho)
- Ama-Pickles
- Inkokhelo yezinyosi idla ukudla
- Ama-bagels e-egg
Lolu luhlu oluthile kuphela, kodwa ukubukeza bese uthola umkhuba wokufunda amalebula okudla kungakusiza ubone ezinye ukudla okunezinsawoti. Njengoba ungabona manje, izinto ezincibilika kasawoti ngokuvamile ziningi ukudla okusemathinini (ikakhulukazi isobho), ukusikeka okubandayo, ukudla okudlayo , nokudla okusheshayo.
Imithombo Ephezulu Kasawoti
Ngeshwa, iningi lemithombo ephezulu kasawoti ekudleni kwethu kukhona ukudla okungenabantwana okuthandwa yizingane, njengokuthi:
- inyama yangaphambi kokupakishwa kwesidlo
- i-pizza
- izinhlamvu zezinkukhu ezondliwe
- izinkukhu zezinkukhu
- isobho elikhukhunziwe senkukhu isobho
- ama-cheeseburgers
- pasta ekheniwe ne-sauce inyama
- izinja zommbila
- Ushizi waseMelika
Ngisho nocezu lwesinkwa esimhlophe singaba ngu-230 mg usawoti, okusho ukuthi uma ungaqapheli, isangweji lingakwazi ukungeza ngokushesha ngaphezu kwesigamu sokunconywa kwakho kwansuku zonke uketshezi uma wengeza ezincekeni ezimbili zesinkwa , inyama yesidlo, ushizi, kanye nesinaphi noma i-mayo.
Izidlo ZaseLwandle Eziphansi
Iningi lezingane azidingi ngempela ukudla okusawoti ophansi. Esikhundleni salokho, badinga ukudla okusawoti okuvamile, ukufunda ukugwema ukudla okuningi kakhulu okwesawoti futhi esikhundleni saloku kudla okunempilo nokudla okuhlukahlukene.
Iningi labantwana lithola usawoti kakhulu ekudleni kwabo nokho.
Nakuba kungekho isabelo esikhokhelwa nsuku zonke se-sodium ezinganeni, ngokungafani ne-RDA endala yezingu-2,300mg ze-sodium ngosuku, ngokuvamile ukudlala usawoti wezingane kuzoba cishe:
- 1000-1500mg izingane ezineminyaka engu-2-3 ubudala
- 1200-1900mg izingane 4-8 ubudala
- 1500-2200mg izingane ezingama-9-13 ubudala
- 1500-2300mg izingane ezineminyaka engu-14-18 ubudala
I-American Heart Association incoma ukuthi abantwana, njengabantu abadala, akufanele bathole ngaphezu kuka-1500mg sodium ngosuku.
Ngokuvamile, uma nje ungafaki usawoti owengeziwe ekudleni okulungiselelwe futhi ingane yakho idla futhi igweme ukudla okuningi okolweni usawoti, khona-ke akudingeki ukhathazeke ngokudla kasawoti wengane yakho. Futhi hlola amalebula okudla ukuze ubheke izinguqulo eziphansi ezise-sodium, okungase kusho ukuvele ukhethe uhlobo oluthile lwesidlo esifanayo, ukudla ukudla okuphelele okuphelele nokudla okuncane okucutshungwe nokupakishwa, nokudla izithelo nemifino eningi.
Khumbula ukuthi njengabantu abadala, izingane zingahlakulela ukunambitheka noma okuthandayo kokudla okusawoti. Lokhu kwenza kubalulekile ukugwema ukudla okusawoti futhi ungangeze usawoti owengeziwe ekudleni lapho ingane yakho iqala ukudla izinyosi njengosana nosana.
Futhi uma ukhathazekile ngokudla okusawoti kwengane yakho, ikakhulukazi uma ekhuluphele kakhulu, khona-ke funa ukudla okwengeziwe okungaphansi kosawoti, okungaphansi kuka-140mg usawoti ngokukhonza.
Usawoti no-Sodium
Nakuba abantu bavame ukusebenzisa amagama usawoti kanye ne-sodium ngokushintshana, bahlukile. Usawoti empeleni ukhiwa nge-sodium chloride (NaCl).
Elinye ithisipuni kasawoti (3g) lilingana ne-1200mg ye-sodium, futhi yi-mg ye-sodium ukuthi uzobona ebhokisini lokudla lokudla.
Okufanele Ukwazi Ngoluti
Iningi labantwana lithola usawoti kakhulu ekudleni kwabo. Abazali kufanele bathathe izinyathelo zokunciphisa inani le-sodium ekudleni kwezingane zabo.
Imithombo:
Ukudla usawoti ophezulu, umsuka wawo, umthelela wayo wezomnotho, nomphumela wayo ekucindezelweni kwegazi. URoberts WC - Am J Cardiol - 1-DEC-2001; 88 (11): 1338-46.
IOM 2004 I-Dietary Reference Reference Intakes: Ama-Electrolyte Namanzi.
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla I-Reference Standard, Release 18. Sodium, Na (mg) Okuqukethwe kokudla okukhethiwe ngokulinganisa okujwayelekile, okuhlelwe yizinto ezakhiwa izakhi.
Ukutholakala Kokusawoti Kuhlobene Nokusetshenziswa Okunotshisayo Kwezingane Nezinsana: Isixhumanisi Sokukhuluphala? UFeng J. Yena, uNawomi M. Marrero, noGraham A. MacGregor. I-hypertension. 2008; 51: 629-634.