Cov neeg feem coob noj ob zaug kom pom txhua hnub
Sodium yog ib feem tseem ceeb ntawm kev noj zaub mov kom zoo, tab sis muaj coob tus neeg noj ntau dua li cov nqi txhua hnub. Thaum ntsev yog qhov tseem ceeb ntawm sodium, ntau cov khoom noj uas muaj cov khoom noj uas muaj cov roj sodium ntxiv, xws li ua kom zoo dua qub los yog muaj zog. Yuav kom txo koj cov ntsev kom tsawg, nws tseem ceeb heev kom paub seb koj yuav tsum nrhiav dab tsi hauv cov zaub mov koj noj.
Cov txiaj ntsig
Sodium yog ib qho tseem ceeb hauv pob zeb uas muaj nyob hauv cov kua hauv lub hlwb hauv koj lub cev.
Sodium thiab potassium ua hauj lwm ua ke los tswj cov ntshav siab thiab dej ntim. Sodium kuj pab tswj kom muaj kev sib npaug pH thiab koj cov leeg thiab lub paj hlwb kuj tseem xav tau sodium ua haujlwm zoo.
Txhua Hnub Txaus Txaus
National Academies of Sciences 'Lub koom haum ntawm cov tshuaj (IOM) teev cov khoom noj uas pom zoo kom pom ntawm tag nrho cov as-ham, nrog rau sodium. Kev noj haus txhua hnub kom txaus (DAI) ntawm sodium yog raws li tus nqi xav tau los ntawm tus neeg nruab nrab uas muaj kev noj qab nyob zoo. Muaj ntau qhov txawv ntawm hnub nyoog, tab sis tsis yog los ntawm kev sib deev.
| Hnub nyoog | Daim Ntawv Txais Txhua Hnub Txaus |
|---|---|
| 1 txog 3 xyoos | 1,000 milligrams |
| 4 txog 8 xyoos | 1,200 milligrams |
| 9 mus rau 50 xyoo | 1,500 milligrams |
| 51 txog 70 xyoo | 1,300 milligrams |
| 71+ xyoo | 1,200 milligrams |
Cov chaw
Qhov tseem ceeb tshaj plaws ntawm qhov ntsev yog ntsev, uas yog ib nrab ntawm cov sodium thiab ib nrab chloride . Los ntawm ua noj ua haus rau ntsev ntawm lub rooj, nws yog feem ntau nkag mus rau khoom noj khoom haus los txhim kho tsw. Kosher thiab hiav txwv ntsev tsis muaj mob zoo dua li cov lus ntsev, xws li.
American Heart Association hais tias txhua yam ntawm cov ntsev no muaj txog 40 feem pua ntawm qhov hnyav.
Txawm li cas los xij, cov khoom noj tsis tas yuav tsum saj tsis qab ntsev los sis muaj ntsev ntau dua. Sodium yog muaj nyob rau hauv me me nyiaj hauv feem ntau cov khoom noj. Cov khoom noj, cov khoom noj, thiab celery yog txhua yam ntuj tso los ntawm sodium. Cov zaub mov ua feem ntau muaj cov txheej txheem dej ntau tshaj plaws nyob rau hauv daim ntawv ntawm artificial preservatives thiab flavour enhancers.
Cov zaub mov hauv tsev noj mov feem ntau kuj muaj nyob hauv sodium.
Raws li cov Chaw Tswj thiab Tswj Tiv Thaiv Kab Mob (CDC), cov khoom noj ntawm sab saum toj ntawm noj nqaij ntses yog:
- Khob cij thiab qaws
- Pizza
- Qhaub cij
- Txias txiav thiab nqaij me me
- Kua zaub
- Burritos thiab tacos
- Cov khoom noj txom ncauj (chips, popcorn, pretzels, crackers)
- Nqaij qaib
- Cheese
- Qe thiab omelets
Sodium Deficiency
Sodium deficiency tsis tshua muaj pes tsawg vim noj zaub mov nruab nrab muaj ob feem ntawm cov qib tau pom zoo. Lub IOM pom zoo kom tau txog li 1,500 milligrams ib hnub twg, uas yog li 1/4 teaspoon. Koj tuaj yeem yooj yim tau txog li ntawm 500 milligram ib hnub (1/10 teaspoon). Western kev noj haus muaj ntsis zoo li thaj tsam li 3,000 txog 5,000 milligram. Thaum uas tej zaum yuav muaj qis dua 1 teaspoon, nws tseem noj ntses ntau rau txhua hnub.
Thaum lub cev tsis muaj ntsev tshwm sim, nws yog tshwm sim los ntawm kev tawm hws kom sib tov nrog dej loj heev nyob rau hauv ib lub sij hawm luv luv. Nws tsis tshwm sim los ntawm kev tsuas tsis txhob noj cov khoom noj nrog sodium. Qhov mob no, hu ua hyponatremia, yog lub neej txoj sia thiab yuav tsum tau mus kho mob tam sim ntawd.
Ntau tshaj Sodium
Lub IOM pom zoo txhua hnub kom tsawg dua 2,400 milligrams ib hnub, tab sis nws zoo tshaj plaws los tsom rau li ntawm 1,500 milligrams txhua hnub. Daim ntawv qhia khoom noj khoom haus ntawm cov khoom noj khoom haus yuav tsum qhia txog cov khoom noj muaj roj ntau npaum li cas.
Hauv daim ntawv teev cov khoom xyaw, koj tuaj yeem saib tau cov lus uas muaj qee yam "ntsev," "sodium," lossis "brine."
Noj cov zaub mov uas muaj ntshav qab zib ntau tshaj plaws yuav ua rau koj muaj ntshav siab thiab mob plawv. Nws yuav ua rau lub cev tuav dej ntau dhau thiab tuaj yeem nce calcium ntau dua los ntawm koj cov pob txha.
Txwv tsis pub Sodium
Txoj kev zoo tshaj los txo koj cov tshuaj noj ntsev yog kom noj zaub mov ntau dua thiab tsawg dua cov khoom noj uas ua tiav. Txawm tias tej yam tsis zoo uas zoo li xws li cov ntaub qhwv noj thiab cov tshuaj tua kab yuav ua rau muaj ntsev ntau dua.
Ntxiv mus, koj tuaj yeem siv ntsev hloov uas ua nrog potassium es tsis txhob ntsev. Lub caij koj cov khoom noj nrog cov tshuaj ntsuab thiab cov txuj lom, tab sis saib xyuas rau cov hmoov uas yog seasoning uas yuav ua rau muaj ntsev thiab ntsev ntau.
Nws kuj yog ib lub tswv yim zoo kom tshem tau cov ntsev ntawm Shaker los ntawm koj lub rooj noj mov.
Khw rau cov khoom noj uas txo qis hauv sodium, tab sis saib xyuas rau daim ntawv sau thov. Qee qhov no tuaj yeem dag tau:
- Sodium-Dawb: Tsawg tshaj 5 milligrams ntawm sodium rau ib qho kev noj haus thiab tsis muaj tshuaj sodium chloride
- Sodium tsawg heev: 35 milligrams ntawm sodium los yog tsawg dua ntawm ib qho kev noj haus
- Tsis tshua muaj Sodium: 140 milligrams ntawm sodium los yog tsawg dua ntawm kev noj haus
- Reduced (los yog Tsawg) Sodium: Yam tsawg kawg 25 feem pua tsawg sodium rau ib qho kev noj haus ntau dua li qib sodium li qub
- Lub teeb nyob rau hauv Sodium: Cov qib sodium yog txo tsawg kawg yog 50 feem pua ntawm ib qho kev pab
Qhov kawg ntawm ob daim ntawv thov yuav ua tau yooj yim vim tias feem ntau lawv ua ntawv thov khoom noj khoom haus uas twb muaj nyob hauv sodium lawm. Piv txwv, ib tug tablespoon ntawm cov kua ntses uas niaj zaus muaj tshaj li 800 milligrams ntawm sodium thiab ib qho "sodium" soy tau tseem muaj txog 400 milligrams ntawm sodium. Uas yog yuav luag ib feem peb ntawm cov lus pom zoo txhua txhua hnub, yog li nws yeej tsis muaj zaub mov tsawg-sodium.
Lo Lus Ntawm
Vim tias feem ntau kev noj haus muaj ntshav siab heev, nws tseem ceeb heev kom them nqi ntau npaum li cov ntsev thiab cov khoom noj tau ua nrog sodium yog cov khoom noj uas koj noj. Nws kuj yog ib lub tswv yim zoo nrog koj tus kws kho mob tham yog tias koj muaj kev txhawj xeeb txog kev noj tshuaj sodium thiab koj kev noj qab haus huv.
> Qhov chaw:
> American Heart Association. Cov chaw Sodium.
> Cov Chaw rau Kev Tswj Xyuas thiab Tiv Thaiv. Saum 10 Qhov Chaw Sodium. 2017.
> Lub Koom Haum Ntawm Cov Tshuaj. Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov. National Academies ntawm Sciences, Engineering, thiab Tshuaj, Noj Qab Haus Huv thiab Kho Mob. 2015.
> Teb Chaws Asmeskas Tuam Tsev Ua Haujlwm. Kev Cai Kev Noj Haus rau Neeg Asmeskas 2015-2020. Teb Chaws Asmeskas Tuam Tsev Txhawb Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg 2015.