Maikaʻi kou Sodium? Eia ka mea e pono ai e ike

Anter

• ʻO ka paʻakai: ka Super Mineral
• No laila, maikaʻi ka Sodium iā ʻoe?
• Nā ala olakino e hoʻokomo i ka sodium i kāu ʻai
• E hoʻoholo inā ʻoe he "sweater paʻakai."
• Mālama i nā kapu i kāu BP.
• Paʻa me nā meaʻai āpau.
• E ʻike i ka moʻolelo o kou ʻohana.
• E kiʻi hou i ka potassium.
• Nānā no

Aloha, ʻo Sally koʻu inoa, a he dietitian wau makemake i ka paʻakai. Līkini au iā ia mai koʻu mau manamana lima i ka wā e ʻai ai i ka popcorn, kāpīpī maikaʻi ʻia ma luna o nā mea kanu i kālua ʻia, a ʻaʻole makemake wau e kūʻai i nā pretzels paʻakai ʻole a i ʻole ka sopa haʻahaʻa. ʻOiai ua haʻahaʻa ke kahe o koʻu koko, ʻāhewa iki wau. Ma hope o nā mea a pau, inā makemake wau e hōʻemi i koʻu kūlana o ka maʻi puʻuwai a me ka hahau ʻana, pono wau e haʻalele i ka paʻakai, ʻeā?

ʻOiaʻiʻo, ʻaʻole. I ka wā e pili ana i ka sodium, ʻaʻole ʻae ka poʻe āpau i ka hoʻolālā maikaʻi loa e hele haʻahaʻa. ʻO ka ʻoiaʻiʻo, ʻo ka hele haʻahaʻa haʻahaʻa loa paha he maikaʻi ʻole, wahi a ka noiʻi hou. A pono i nā wahine e hana i ka paʻakai ma mua o ka poʻe kau. E ʻoki i ka huikau, ua kūkākūkā mākou i nā loea kiʻekiʻe a kālailai i nā noiʻi hou loa. E hoʻomau i ka heluhelu no ka ʻike ʻana i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā mea keʻokeʻo a pane hoʻokahi a no nā mea āpau: He maikaʻi ka sodium no ʻoe? (A he aha ka pili me MSG?)

ʻO ka paʻakai: ka Super Mineral

ʻOiai ʻo ka sodium e hoʻopili pinepine ʻia i ka mahele o nā no-no nutritional nutritional, pono i kou kino. ʻO kēia mineral, e kōkua ana i kāu ʻōnaehana e hoʻouna i nā memo i ka lolo a mālama i kou puʻuwai paʻa, he mea nui ia no nā wahine ikaika. ʻO ka ʻoiaʻiʻo, he mea kaua huna hoʻomaʻamaʻa ʻoiaʻiʻo, ʻaʻole ʻoi aku ka koʻikoʻi ma mua o kāu pale haʻuki. Hiki iā ia ke kōkua pinepine i ka pale ʻana i ke ʻano o ka ʻiʻo o ka ʻiʻo e ʻoki ana i nā manawa hoʻoikaika kino a hoʻopau i nā lāhui. Kōkua ia i kou kino e paʻa i ka wai, no laila e hoʻomaʻemaʻe maikaʻi ʻoe, wahi a Nancy Clark, RD, ka mea kākau o ʻO Nancy Clark kā Sports Nutrition Guide. Hoʻomanaʻo ʻo Clark i kekahi o kāna mea kūʻai aku, he kukini marathon nāna i hoʻoikaika i ka wela a ʻōhumu no ka luhi i nā manawa āpau. ʻIke ʻia, ua kapu loa ʻo ia i kāna ʻai paʻakai. "ʻAʻole ʻo ia i hoʻohana i ka paʻakai i ka kuke ʻana a i ka papaʻaina a ua koho ʻo ia i nā pretzels paʻakai ʻole, nā pahū, a me nā nati. I ka manawa i hoʻohui ʻo ia i kahi ʻoka o ka sodium i kāna papaʻai — e pīpī ana i kahi paʻakai ma kāna ʻuala i hoʻomoʻa ʻia a i loko o ka wai e hoʻolapalapa ai ma mua o ka hoʻohui ʻana i ka pasta, ua hōʻike ʻoi aku ka maikaʻi o ka maikaʻi.

Pono kekahi mau wahine kūpono i ka paʻakai nui, wahi a Amy Goodson, R.D., he meaʻai haʻuki ma Dallas. I loko o kahi kau hoʻoikaika kino ikaika, nalowale ka hapa nui o nā wahine i ka sodium, potassium, a me ka wai. Akā ʻoi aku ka nalowale o nā "ʻaʻahu paʻakai" a no laila pono e hoʻopiha hou ma hope. (No ka ʻike inā hāʻule ʻoe i kēia ʻāpana, e ʻike i ka "He aha e hana ai.") (Related: The One Reason Your Doctor May Want You Eat More Salt)

No laila, maikaʻi ka Sodium iā ʻoe?

ʻO ia ka paio paʻakai nui. I ka ʻoiaʻiʻo, ʻokoʻa kēlā pane i kēlā me kēia kanaka, no ka mea aia nā maikaʻi a me nā hōʻino i ka sodium (e like me nā mea āpau āu e ʻai nei. No kekahi poʻe, hiki i ka nui o ka mineral ke mālama i nā puʻupaʻa i ka wai keu (ʻo ia ke kumu e ulu ai ka momona), e hoʻonui ana i ka nui o ke koko. ʻO ia ka mea e hoʻoikaika nui ai i nā kīʻaha koko, e koi ana i ka puʻuwai e hana ikaika. Ma hope o ka manawa, hiki ke lilo i ke koko kiʻekiʻe, wahi a Rachel Johnson, Ph.D., R.D., he waha ʻōlelo no ka American Heart Association. Ma muli o ke kolokolo kiʻekiʻe o ke kanaka ʻAmelika he nui a me ka ʻai ʻana i ka paʻakai liʻiliʻi hiki ke kōkua i ka hoʻohaʻahaʻa haʻahaʻa, i nā makahiki 1970 ua ʻōlelo ʻia ka poʻe loea e hōʻoki, a ua kū ka ʻāina holoʻokoʻa i ka ʻoki paʻakai. Wahi a nā Kuhi Meaʻai hou loa no nā ʻAmelika, pono ʻoe e hōʻemi ma lalo o 2,300 milligrams o ka sodium i ka lā hoʻokahi; ʻO ka American Heart Association e lawe hou aku me kā lākou ʻōlelo ʻana o 1,500 milligrams i ka lā.

Akā ʻo kahi hōʻike hou mai ka Institute of Medicine e nīnau inā he kūpono ka meaʻai haʻahaʻa-sodium no kēlā me kēia. Ma hope o ka nānā ʻana i nā hōʻike, ua ʻōlelo ka poʻe loea o ka IOM ʻaʻole he hōʻoia i ka ʻai ʻana ma lalo o 2,300 milligrams i ka lā i hopena i ka liʻiliʻi o ka make mai ka maʻi puʻuwai a me nā hahau. I ka Ka Nūpepa ʻAmelika o ke kiʻekiʻe kiʻekiʻe, kahi anamanaʻo o ʻehiku mau noiʻi e pili ana ma mua o 6,000 poʻe i ʻike ʻole i ka hōʻike ikaika e hōʻemi ana i ka maka o ka puʻuwai, hahau ʻana, a make paha i ka poʻe me ke kaomi maʻamau a kiʻekiʻe paha. "Ua hoʻokumu ʻia nā ʻōlelo aʻoaʻo i kēia manawa ma ka manaʻo ʻo ka haʻahaʻa, ʻoi aku ka maikaʻi," i ʻōlelo ʻia ʻo Michael Alderman, M.D., he polofesa emeritus o ka lāʻau lapaʻau ma ke kula ʻo Medicine ʻo Albert Einstein. "Akā ʻo nā ʻike hou o nā hopena olakino e hōʻike nei ʻaʻole kūpono kēlā mau alakaʻi."

He pōʻino paha ka hele haʻahaʻa. Ma kahi noiʻi a ka Halemai Ke Kulanui ʻo Copenhagen, ʻo ka ʻai haʻahaʻa-sodium ka hopena i ka 3.5 pakeneka ka emi ʻana o ke kahe koko no ka poʻe me ka hypertension. Maikaʻi kēlā, koe wale nō ka mea i hāpai aʻe i kā lākou triglycerides a me ka kolesterol a hoʻonui i nā pae o aldosterone a me nā norepinephrine, ʻelua mau hormones e hiki ai ke hoʻonui i ke kūpaʻa ʻana o ka insulin i ka manawa. ʻO ia mau mea a pau i ʻike ʻia nā kumu pilikia no ka maʻi puʻuwai.

I kēia manawa he kumu hou aʻe e hele i mua a paʻakai i kāu mea kanu: i Malaki, ua hoʻolaha nā kānaka noiʻi Denemaka, ma hope o ke kālailai ʻana i nā noiʻi he nui, ua ʻike lākou i ka hoʻopili ʻia ʻana o ka sodium me ka mea nui o ka make. Ua hoʻoholo lākou ʻo ka pae palekana loa no ka hapa nui o nā kānaka mai 2,645 a 4,945 milligrams o ka paʻakai i ka lā. ʻO ia nā helu i hui mua ʻia e ka hapa nui o ʻAmelika, akā, ʻaʻole naʻe, ʻo ka hapa nui o kēlā sodium - he 75 pakeneka - hele mai mai nā meaʻai i hoʻopaʻa ʻia a me nā hale ʻaina, ka nui o ia mau mea i hoʻopiha ʻia me nā calorie, hoʻohui i ke kō a me nā momona trans. ʻO nā mea hewa loa i kapa ʻia ʻo Salty Six: berena a me nā ʻōwili, nā ʻiʻo i hoʻōla ʻia, ka pizza, ka sopa, ka moa, a me nā sandwiches. ʻO kahi kauoha maʻamau o ka pipi Kina me ka broccoli he 3,300 milligrams, a ʻo kahi pā moa parm kokoke i 3,400 milligrams. "Inā he hale ʻaina nani a ʻaina ʻaina momona paha, ke hoʻohana nei paha i ka paʻakai he nui," wahi a Michael Jacobson, Ph.D., ka luna hoʻomalu o ka Center for Science in the Public Interest, kahi hui nonprofit i kāhea ʻo ka Food and Drug Administration e kaupalena i ka sodium e ʻae ʻia i ka meaʻai a me nā meaʻai hale ʻaina.

Ua kūpono kēlā mau lau i nā wāhine e ʻai ana i ka meaʻai kiʻekiʻe e loaʻa ana ka nui o nā meaʻai hou, e like me nā huaʻai a me nā mea kanu, a me nā kīʻaha piha i ke ʻano maikaʻi loa. "ʻAʻole pono ʻoe e makaʻala e pili ana i ka sodium e like me ka hana ʻana o kekahi poʻe inā ʻoe e hana pono i nā mea ʻē aʻe he nui," wahi a Jacobson. Hōʻike ka noiʻi hou i ka hana ʻana ke hāʻawi i kahi pale kūlohelohe i nā hopena maikaʻi ʻole o ka sodium. "Inā ʻeleu ʻoe, hiki paha iā ʻoe ke hoʻomanawanui i ka paʻakai i kāu papaʻai ma mua o ka mea ʻaʻole," wahi a Carol Greenwood, Ph.D., he polofesa o ka ʻepekema ʻai ma ke Kulanui o Toronto. ʻO ia hoʻi ka pale ʻana i ka hopena o ka sodium i ke koko—a ʻoi aku paha. Ma ka noiʻi a Greenwood, ua hōʻike ka poʻe ʻelemakule i ʻai i nā meaʻai paʻakai kiʻekiʻe i ka emi ʻana o ka naʻau ma mua o ka poʻe me ka liʻiliʻi o ka paʻakai, akā ʻaʻole i waena o ka poʻe i hoʻoikaika kino. Ua mālama ʻia lākou, me ka nānā ʻole i ka nui o ka paʻakai a lākou i ʻai ai. "ʻO kahi hana kiʻekiʻe e pale i nā kīʻaha koko a me ke olakino lōʻihi o ka lolo," wehewehe ʻo ia.

Ke laina lalo: Inā ʻoe e ʻeleu a ʻai i kahi papaʻai momona, ʻaʻole pono ka sodium e hoʻokau iā ʻoe i waho. "O nā mea āpau āu e hopohopo ai," wahi a Kauka Alderman, "hiki iā ʻoe ke lawe i kēlā mea mai ka papaʻaina aku."

Nā ala olakino e hoʻokomo i ka sodium i kāu ʻai

ʻO ka hoʻoikaika kino a me ka ʻai ʻana i ka meaʻai olakino he mau pale maikaʻi loa ia mai nā hopena ʻino o ka sodium, no laila ʻaʻole pono ʻoe e kiola i kāu paʻakai. Akā, e lawe i kēia ʻano kūpono i ka sodium. (A e ho'āʻo i kēia mau ala maʻamau e hoʻohana ai i nā paʻakai maʻamau.)

E hoʻoholo inā ʻoe he "sweater paʻakai."

Ma hope o kāu hoʻomaʻamaʻa push-it-to-the-max aʻe, e kau i kou pahu i luna a maloʻo, a laila e nānā i ke koena keʻokeʻo. Inā ʻike ʻoe, pono ʻoe i ka sodium ma mua o ka wahine kūpono. ʻO ka poʻe hoʻomaʻamaʻa novice e lilo i ka paʻakai hou aʻe i ka hou (i ka wā lōʻihi, hoʻololi kou kino a emi iki). ʻO ke ala maikaʻi loa e hoʻopiha ai: E loaʻa i kahi kīʻaha ma hope o ka hoʻomaʻamaʻa ʻana i loaʻa ka sodium-pretzels a me ka cheese string a i ʻole ka paʻakai liʻiliʻi momona a me nā huaʻai-a i ʻole e hoʻohui i ka paʻakai i nā meaʻai olakino e like me ka laiki palaka a me nā mea kanu. Pono ʻoe e hoʻopihapiha i kāu kau hoʻoikaika kino ʻana — me nā mea inu haʻuki, nā gel a me nā nauʻu i loaʻa ka sodium a me nā electrolytes ʻē aʻe - inā ʻoe e hoʻomaʻamaʻa no kekahi mau hola a i ʻole he ʻaʻaʻa hoʻomanawanui.

Mālama i nā kapu i kāu BP.

Piʻi mālie ke kahe koko me ka makahiki, no laila inā maikaʻi kāu helu i kēia manawa, ʻaʻole paha lākou e noho pēlā. E nānā i ke koko i kēlā me kēia ʻelua makahiki. ʻAʻohe hōʻailona o Hypertension, ʻo ia ke kumu i kapa pinepine ʻia ai he mea pepehi kūmau.

Paʻa me nā meaʻai āpau.

Inā ʻoe e hoʻāʻo nei e ʻoki i nā meaʻai i hoʻoponopono ʻia a ʻai ʻole i waho, e hoʻohaʻahaʻa koke ana ʻoe i kāu ʻai sodium. Inā kiʻekiʻe iki ke koko, e hoʻomaka e hoʻohālikelike i nā huahana ma ka ʻāpana like, e like me ka sopa a me ka berena, e ʻike i ke ʻano o ka hoʻopaʻa ʻana o kā lākou sodium. Hiki i kekahi mau hoʻololi maʻalahi ke kōkua i ka hoʻohaʻahaʻa i kāu ʻai.

E ʻike i ka moʻolelo o kou ʻohana.

Aia kekahi mahele ikaika i ka hypertension, no laila kūpono, hiki i ka poʻe olakino ke loaʻa i ke koko kiʻekiʻe inā holo i ka ʻohana. E mālama i nā kaola kokoke i kou kaomi koko a me kāu lawe ʻana i ka sodium inā he hypertension i loko o kāu lāʻau ʻohana. Ma kahi o ka hapakolu o ka heluna kanaka he sodium koʻikoʻi, ʻo ia hoʻi, ʻoi aku ka nui o ka pane ʻana o ko lākou koko koko i ka waiwai ma mua o ka makemake o nā poʻe ʻē aʻe (ʻoi aku ka maʻamau o kēia i nā ʻAmelika-ʻAmelika a me nā poʻe ke kaumaha nui).

E kiʻi hou i ka potassium.

ʻO ka mineral he kryptonite i ka sodium, e hōʻino ana i kona mau mana. Hiki i ka meaʻai nui-potassium ke kōkua i ka hoʻohaʻahaʻa i ke koko. A ʻaʻole ʻoe e ʻai i ka maiʻa a me ka milo ma mua o ka nibble ma ka popcorn maʻamau? ʻO nā kumu hōkū ʻē aʻe he ʻuala, edamame, cantaloupe, a me nā lelo. ʻOiai ʻoe i laila, e hoʻonui i kou ʻai ʻana i ka waiu momona haʻahaʻa a me nā kīʻaha holoʻokoʻa pū kekahi. Ua hōʻike ʻia kēia mau mea i ka hoʻohaʻahaʻa ʻana i ke koko.

Nānā no