Okuqukethwe
"Ukufa okumhlophe" noma "ukuhlanza okuyinhloko" - kusukela ezikhathini zasendulo, ezilinganisweni zikasawoti phakathi kwalezi zinhlaka ezimbili.
Uyasikhumbula isakhiwo senganekwane yabantu baseRomania esithi "Usawoti Kokudla" Ngesinye isikhathi inkosi yanquma ukuthola ukuthi amadodakazi ayo uqobo ayithanda kangakanani. Izibulo laphendula lathi lithanda uyise ngaphezu kwempilo. Isilinganiso sivumile ukuthi uthanda uyise ngaphezu kwenhliziyo yakhe. Futhi omncane wathi uthanda ubaba ngaphezu kasawoti.
Kwakukhona isikhathi lapho usawoti wawubiza kakhulu kunegolide futhi wawutholakala kuphela kwabambalwa abakhethiwe. Manje isimo sesishintshe kakhulu. Usawoti ngumkhiqizo ongabizi futhi otholakala kuyo yonke indawo. Kangangokuthi izazi zokudla zikhala i-alamu.
Ekuqaleni kuka-2016, kwashicilelwa Imihlahlandlela Yokudla KwabaseMelika 2015-2020. Kwakungekho ukuvunyelwa okungathandabuzeki komphakathi ochwepheshe - impikiswano ngesilinganiso sokusetshenziswa kasawoti ngumuntu ngosuku ayiyeki namanje.
Izeluleko zokudla okunempilo zishicilelwa njalo. Zenzelwe ochwepheshe bezempilo ukusiza abaseMelika ukuthi badle ukudla okunempilo. Le ncwadi inikezela ngemihlahlandlela eyisisekelo yokudla okunempilo. Ngokuyinhloko, sikhuluma ngokusetshenziswa kwe-sodium, engena emzimbeni womuntu ikakhulukazi ngesimo sikasawoti.
Kungani sidinga usawoti
Uma ukhumbula inkambo yekhemistri yesikole, khona-ke usawoti unegama elithi NaCl - i-sodium chloride. Amakristalu amhlophe angena njalo ekudleni kwethu ayinhlanganisela yamakhemikhali etholwe ngenxa yomugqa we-asidi ne-alikhali. Kuzwakala kusabisa, akunjalo?
Eqinisweni, umuntu uyindida "yemvelo" eyindida. Futhi, kwesinye isikhathi, lokho okubonwa yindlebe njengokuthile okuxakile noma okwesabisayo, empeleni kuvela ukuthi akubalulekile nje kuphela kwezempilo, kepha futhi kubalulekile. Isimo siyafana nosawoti. Ngaphandle kwawo, umzimba awukwazi ukwenza izinqubo zomzimba. Nge-caveat: ngobuningi obuzwakalayo, isithokelo ngumuthi, ngobuningi obukhulu ngokweqile - ubuthi. Ngakho-ke, izinga lokudla usawoti ngosuku lomuntu akuyona imininingwane engadingekile.
I-Sodium nosawoti: ukhona umehluko
Yebo, usawoti wetafula umphakeli omkhulu we-sodium emzimbeni womuntu, kepha i-sodium nosawoti akufani.
Ngaphezu kwe-sodium ne-chlorine (imvamisa kufinyelela ku-96-97%: ama-akhawunti e-sodium cishe angama-40%), isinongo siqukethe nokunye ukungcola. Isibonelo, ama-iodide, ama-carbonates, ama-fluoride. Iqiniso ngukuthi usawoti umoshwa ngezindlela ezahlukahlukene. Imvamisa - kungaba olwandle noma lwamachibi, noma ezimayini zikasawoti.
Isibonelo, usawoti ohlanganiswe ne-potassium iodide usetshenziswa emazweni amaningi njengendlela ephumelelayo yokuvimbela ukushoda kwe-iodine. Isibonelo, eSwitzerland, ukwenziwa kwe-iodization kuyimpoqo. E-United States, i-iodine prophylaxis enosawoti nayo yenziwa kusukela maphakathi nekhulu leminyaka elidlule.
Ukudla usawoti nsuku zonke
Ngokuya ngezincomo ze-WHO, ukuphuza usawoti nsuku zonke komuntu kufanele kube ngaphansi kuka-5 g (wezingane ezingaphansi kweminyaka emithathu - 2 g). Kuze kufike ku-1 ithisipuni yesinongo kungadliwa ngosuku ngaphandle kokulimaza impilo.
Ngokuqinisekile uzosho ukuthi awudli umthamo onjalo kasawoti. Kodwa akunjalo. Lezi ezithandwayo ze-5 g zihlanganisa hhayi kuphela usawoti lapho isidlo sifakwe usawoti ngamabomu, kodwa futhi nosawoti ofakwe emikhiqizweni i-priori. Lokhu kuyasebenza nasemifino evela engadini, kanye nemikhiqizo eseqediwe, namasoso athandwa abaningi.
“Kufihlwe” ngokoqobo kuyo yonke indawo! Ngakho-ke, inani likasawoti elidliwe ngosuku livame ukudlula inkambiso evumelekile futhi ingafinyelela ku-8-15 g ngosuku.
Luyini usongo lokweqisa kukasawoti
Izifo ezivela kasawoti aziyona neze inganekwane. Ngakolunye uhlangothi, i-sodium yisakhi esibalulekile esidingekayo ukuze umzimba usebenze ngokujwayelekile. Kepha, ngakolunye uhlangothi, le nzuzo incike ngokuphelele enanini lezinto ezingena emzimbeni.
Ukuvumelana kwesayensi okufinyelelwe ochwepheshe abavela e-Institute of Medicine, i-American Heart Association, amakomidi abelulekayo ezincomo zokudla, nokunye ukuthi isilinganiso sokudla kwe-sodium kufanele sehliswe sibe ngama-milligram angama-2,3 ngosuku kubantu abaneminyaka eyi-14 nangaphezulu. … Ngaphezu kwalokho, kufanelekile ukubheka amazinga aphezulu wokusebenzisa ahlinzekelwe kuye ngobulili nobudala.
I-US National Institutes of Health incoma ukuthi kungadluli ama-milligram angama-2,3 esodium, noma ithisipuni elilodwa likasawoti ngosuku. Le nkambiso isungulelwa abantu abadala abangahlangabezani nezinkinga zempilo ezinzima.
Ngokwe-WHO, izinga elamukelekile lokudla usawoti ngosuku ezinganeni ezisukela eminyakeni engu-1,5 kuya kwengu-3 ubudala liyi-2 g, ezinganeni ezisukela eminyakeni engu-7 kuye kwengu-10 ubudala - 5. Ngokomthetho, ukudla okunosawoti akufanele kube ekudleni ezinganeni kuze kufike ezinyangeni eziyi-9 ubudala.
Ngamunye wethu angasabela ngendlela ehlukile kasawoti, ngakho-ke kufanele ubonane nodokotela wakho ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho kwansuku zonke. Kodwa-ke, ngizokhuluma ngemiphumela lapho ukungena ngokweqile kwe-sodium kungaholela, uma kungewona wonke umuntu, iningi lethu.
Brain
Usawoti omningi ungakhinyabeza noma ulimaze imithambo yegazi eholela ebuchosheni.
Umphumela:
- ngenxa yokungalingani koketshezi kumaseli, ungahlukunyezwa umuzwa owomile wokoma;
- ngenxa yokushoda komoya-mpilo nezakhamzimba, ukuwohloka komqondo kungakhula;
- Uma imithambo yegazi ivinjana noma iqhume, kungaholela ekushayweni unhlangothi;
- Ukweqisa okwejwayelekile kokujwayelekile kasawoti kwansuku zonke kungadala ukulutheka kuwo. Ngo-2008, ososayensi eNyuvesi yase-Iowa babona amagundane futhi bathola ukuthi ukunathiswa kwamagundane kunomphumela ocishe ube "wezidakamizwa": lapho ukudla okunosawoti kwaphela, baziphatha ngokweqile, kwathi lapho "okunosawoti" sekuphinde kukudla kwabo, amagundane futhi esimeni esihle…
Uhlelo lwe-cardiovascular
Inhliziyo ihlale iphampa igazi elinomoya-mpilo ukugcina zonke izitho emzimbeni zisebenza. Ukudla usawoti ngokweqile kungadonsa noma kulimaze imithambo eholela esitho esikhulu emzimbeni wethu.
Umphumela:
- kungaba khona ubuhlungu obukhulu endaweni yesifuba, njengoba inhliziyo ingenayo i-oxygen nezakhi zomzimba;
- Ukuhlaselwa yisifo senhliziyo kungenzeka uma imithambo yegazi igcwele ngokuphelele noma iqhume ngokuphelele.
Izinso
Izinso zisusa uketshezi oluningi emzimbeni ngokuluyisa esinyeni. Usawoti omningi ungavimbela izinso ekukhipheni uketshezi.
Umphumela:
- uketshezi kugcinwa emzimbeni, okungaholela ekusebenzeni ngokweqile nesifo sezinso, kanye nokwehluleka kwezinso;
- lapho izinso zingakwazi ukubhekana nomsebenzi onqwabelene, umzimba uvimba amanzi ezicutshini. Ngaphandle, lokhu "kunqwabelana" kubukeka njenge-edema (ebusweni, kumathole, ezinyaweni);
I-Arteries
Imithambo yegazi yizitsha ezithwala igazi elinomoya-mpilo lisuka enhliziyweni liye kwezinye izitho zomzimba namaseli. Ukudla usawoti ngokweqile kungadala ukuthi umfutho wegazi ukhuphuke, uxine imithambo yegazi.
Umphumela:
Imithambo yegazi iyancipha ukuze inciphise ukungezwani, kepha lokhu kungakhuphula umfutho wegazi nokushaya kwenhliziyo. Futhi lokhu, futhi, kuyindlela emfushane eya ku-arrhythmia ne-tachycardia;
- Imithambo yegazi iyavaleka noma iqhekeke, kuvimbele ukugeleza kwegazi okubalulekile kuya ezithweni.
GI
Usawoti owedlulele emzimbeni unomthelela omubi emsebenzini wepheshana lamathumbu - isinongo singatheleleka kulwelwesi lwamafinyila.
Umphumela:
- ukuqoqwa kwenqwaba yoketshezi emzimbeni kusongela ngokuqhuma;
- ingozi yokutholakala ukuthi unomdlavuza wesisu iyanda.
Kungani ukuntuleka kasawoti kuyingozi?
Siyazi ukuthi ungakanani usawoti ongadliwa ngosuku nokuthi yini ingozi yokweqa inkambiso ebekiwe. Umuntu udinga usawoti ongakanani ukuze azizwe emuhle? Impendulo ilula - umuntu omdala ngaphandle kokugula okubi angadla futhi kufanele adle u-4-5 g kasawoti nsuku zonke.
Yini esingayilindela kasawoti, ngaphandle kwekhono lokwelula impilo yeshalofu yokudla (usawoti uyisilonda esihle kakhulu) futhi unikeze ukudla ukunambitheka okunosawoti?
Khumbula i-hydrochloric acid, okuyisici sejusi lesisu. Ikhiqizwa ngokubamba iqhaza ngqo kwama-chlorine ions. Futhi ion i-sodium inesibopho sokudlulisa imizwa yezinzwa (noma yikuphi ukunyakaza okuyingxenye yalokhu usawoti), ukuthuthwa kwama-amino acid kanye ne-glucose, ukusikwa kwemicu yemisipha, ukugcinwa kwengcindezi ejwayelekile ye-osmotic kuketshezi nokulinganisela kwamanzi.
Izimpawu ezingakhombisa ukungabi khona kwe-sodium ne-chlorine emzimbeni:
- umuzwa njalo ukozela;
- ukukhathala nokunganaki;
- ushintsho olubukhali lomzwelo, ukuhlaselwa okungazelelwe kobudlova;
- umuzwa wokoma, uqedwa kuphela ngamanzi anosawoti kancane;
- isikhumba esomile, ukulunywa ngenxa yokulahleka kwesikhumba ukuqina;
- ukungakhululeki okuvela emgudwini wamathumbu (isicanucanu, ukuhlanza);
- ukuqina kwemisipha.
Ungawunciphisa kanjani usawoti owudlayo
Abacwaningi baseMonella Centre (USA) banqume ukulandelela ukuthi abantu abangakwazi ukucabanga impilo yabo ngaphandle kokuthile okunosawoti omningi bawusebenzisa kanjani usawoti phakathi nesonto. Iqembu labantu abangu-62 lanikezwa i-salt shaker (usawoti awuzange usetshenziswe kalula, kodwa nge-isotope inkomba, enqunywe kalula ngokusebenzisa ukuhlaziywa komchamo). Amavolontiya ayalwe ukuthi agcine idayari yokudla ngokucophelela nangokunembile. Ngemuva kwesonto, ngesisekelo sedatha etholakele, ososayensi baseMelika baphetha ngokuthi cishe u-6% womkhiqizo wasetshenziswa ku-salt shaker, i-10% yesodium yatholwa emithonjeni yemvelo, kanti enye engaphezu kuka-80% esele itholwe ku-semi. -imikhiqizo eqediwe.
Nawa amanye amathiphu wokukusiza ukunciphisa inani likasawoti ekudleni kwakho:
- Ziphekele okwakho ukudla
Umsebenzi oyinhloko ukuqapha ngokucophelela okukhona epuletini. Kuzoba lula ukulawula ukuphathwa kasawoti nsuku zonke uma wenqaba ukudla okulungiselelwe kusuka esitolo, ukudla okusheshayo, ukudla okusemathinini;
- Shintsha ukuhleleka kwesicelo sikasawoti
Zama ukungasebenzisi usawoti nhlobo inqubo yokupheka, futhi uma udinga ukufaka usawoti, umkhiqizo usuvele usepuletini. Kutholakele ukuthi ukudla okunosawoti ngesikhathi sokudla kubonakala kunosawoti omningi kumuntu kunalapho kutholwa khona isinongo ngesikhathi sokupheka, ngoba usawoti ungena ngqo ezinhlwini zokunambitha ezisolimini.
- Thola enye indlela kasawoti
Ngikholwe, usawoti akuyona ukuphela kwento "eguqula" ukunambitheka kokudla. Hlola izakhiwo zamanye ama-condiment namakhambi. Ijusi likalamula, i-zest, i-thyme, i-ginger, i-basil, i-parsley, i-dill, i-cilantro, i-mint ingaba enye indlela enhle kakhulu. Ngendlela, u-anyanisi, u-garlic, isilimo esidliwayo esinamagatsha anamanzi, izaqathe zingathuthukisa ukunambitheka kokudla okungabi kubi ukwedlula usawoti.
- Yiba nokubekezela
Kholwa noma ungakukholwa, isidingo sakho sikasawoti nokufaka usawoti ekudleni sizoncipha kungekudala. Uma ngaphambili ubudinga amaphini amabili kasawoti wokuphaka isaladi elijwayelekile lamakhukhamba notamatisi, emva kwamasonto ambalwa "okudla", ngeke ufune ukusebenzisa ingcosana yesinongo.