Isikhokelo kwiindidi ezahlukeneyo zeTyuwa kunye neeNzuzo zazo

Kubantu abajonge ukuphucula ukutya kwabo, ngaba ukwazi iintlobo ezahlukeneyo zetyuwa kunokunceda ekulungiseleleni ukutya kunye nempilo?

Iintlobo zeTyuwa

Ityuwa ivelisa incasa yendalo yokutya kwaye inokusetyenziswa njengesigcinakaliso. Iindidi zetyuwa ziza ngemibala eyahlukeneyo kunye neendlela zokuphekwa, incasa kunye nempilo. Abanye babonwa besempilweni xa kuthelekiswa netyuwa yetafile eqhelekileyo, njengetyuwa epinki ye-Himalayan kunye neetyuwa zolwandle ezahlukeneyo. Abanye abantu bayabakhetha ngenxa yokuba uninzi luhamba kancinci kwaye lunokuba neeminerali ezininzi ezifana nemagnesium kunye nepotassium. Nangona kunjalo, zonke iityuwa zisempilweni ngokumodareyitha, njengoko i-sodium iyinxalenye eyimfuneko yokutya okunokulinganisela. Nangona kubalulekile kwi umzimba, i-sodium inokuba yingozi xa isetyenziswe kakhulu. Uphononongo oluvavanya ityuwa yolwandle olupinki lwe-Himalayan olukwinqanaba labathengi olufumaneka eOstreliya lufumanise ukuba ukufumana uncedo olongezelelweyo lwezempilo lweminerali kolu hlobo lwetyuwa, abantu kufuneka batye kakhulu kangangokuba banyuse isixa sesodium emzimbeni ukuya kumanqanaba ayingozi. (UFlavia Fayet-Moore et al., 2020)

ityuwa

Ityuwa yiminerali eyenziwe kwizinto ezidibeneyo:

• Isodium-Na
• I-Chlorine -Cl
• Ngokudibeneyo, benza i-crystallized sodium chloride NaCl.

Uninzi lwemveliso yetyuwa iphuma kumanzi olwandle asele engumphunga kunye nemigodi yetyuwa. Iityuwa ezininzi ezisetyenziselwa ukulungisa ukutya zine-iodine. Iodine yongezwa kwiimveliso ezahlukeneyo zetyuwa ezisulungekileyo ukunceda ukuhlangabezana neemfuno zesondlo. Amanqanaba okuthathwa kwe-iodine awela ngaphantsi kwamaxabiso acetyiswayo anokubangela ukunqongophala kunye nokuphuhlisa i-goiter. I-Goiter inxulumene ne-hypothyroidism. (U-Angela M. Leung et al., 2021) Ukungabikho kwe-iodine kunokuba nemiphumo emibi ekukhuleni nasekuphuhliseni. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2023)

Kubalulekile kwiMpilo

Ityuwa igcina ubomi kunye nokusebenza kakuhle komzimba. Isodium kunye neklorini zizinto ezibalulekileyo ezigcinayo:

• Ibhalansi yeselula
• Ukuhamba
• Amanqanaba eswekile yegazi

Isodium yiminerali kunye ne-electrolyte. Ii-electrolyte eziqhelekileyo ziquka i-potassium, i-calcium, kunye ne-bicarbonate. Ngaphandle kwamanqanaba aneleyo e-sodium, ingqondo ayikwazi ukuthumela iimpembelelo eziyimfuneko kuwo wonke umzimba ukuze usebenze ngokufanelekileyo. Nangona kunjalo, ukusebenzisa ityuwa eninzi kunokubangela imiba yezempilo.

• Ukutya okuphezulu kwetyuwa kubantu abanomdla kwityuwa kunokunyusa uxinzelelo lwegazi.
• Oogqirha badla ngokucebisa ukuba abantu abanoxinzelelo lwegazi banciphise ukutya kwesodium okanye balandele ukutya okunesodium esezantsi.
• Amanqanaba e-sodium aphakanyisiweyo nawo abangela ukugcinwa kwamanzi-kuqwalaselwa impendulo yokukhusela njengoko umzimba usebenza ukulawula amanqanaba e-sodium ye-serum yegazi ukugcina ibhalansi.
• Ukuba amanqanaba aphezulu kakhulu, imeko eyaziwa ngokuba Unyango inokukhula, enokubangela:
• Unxano olugqithisileyo
• Ukuvutha
• Ukuchama okungaqhelekanga
• Uhudo
• Amanqanaba e-sodium aphantsi kakhulu angakhokelela hyponatremia, enokubangela:
• Ukukhathala
• Ubuthathaka
• Ukudideka

Uvavanyo lwegazi luya kuqinisekisa ukuba i-serum concentration ye-sodium iphezulu, iphantsi, okanye iqhelekileyo. (Ithala leencwadi lase-US leSizwe lezoNyango. MedlinePlus. 2022)

• Itispuni enye yetyuwa iqulethe malunga ne-2,360mg yesodium. (ISebe lezoLimo lase-US. FoodData Central. 2020)
• Nangona kukho iintlobo ezahlukeneyo zetyuwa, zonke ziqulethe inani elifanayo le-sodium.

iintlobo

Umyinge we-sodium ethathwa ngabantu abadala ujikeleze i-3,393mg ngosuku, phakathi kwe-2,000-5,000mg. Izikhokelo zincoma ubuninzi be-2,300mg ngosuku. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu kunye neSebe lezoLimo lase-US. 2020) Kungakhathaliseki ukuba kukutya okungenampilo okukhethiweyo njengokutya okucutshungulwayo okanye ulwazi olungalunganga lomxholo we-sodium xa upheka, uphando lwe-American Heart Association lubonise ukuba ngaphezu kwesiqingatha sabaphenduli bachaza ngokungachanekanga ukuba ityuwa yolwandle yayinomxholo ophantsi we-sodium kunetyuwa yetafile. (Umbutho weentliziyo zaseMelika. 2024)

Isulungekisiwe – iTyuwa yeTafile

Ityuwa esulungekisiweyo/i-iodized igranuliwe kwaye isetyenziswa ngokuqhelekileyo ekuphekeni. Olu hlobo lucocwe kakhulu ukususa ukungcola kunye nokuphelisa umkhondo wamaminerali ahlala efumaneka kwiityuwa ezikhethekileyo. Ngenxa yokuba ityuwa icolekile, ii-anti-caking agents zongezwa ukuqinisekisa ukuba ityuwa ayidibani. Ezinye iityuwa zetafile zongeze iswekile kunye nezinye izongezo.

• Ityuwa yetafile ecocekileyo imalunga ne-97-99% ye-sodium chloride (NaCl).
• Iodine yongezwa ukukhusela ukunqongophala kwe-iodine.
• Abantu abazama ukunciphisa ukutya kwesodium kodwa bahlangabezane namanqanaba e-iodine banokukwenza oko ngokutya okufana namaqanda, iimveliso zobisi kunye nentlanzi.

zaseKosher

Ityuwa ye-Kosher irhabaxa kwaye i-flakey kwaye inokongeza ubume oburhabaxa kwizitya nakwiziselo. Ityuwa ye-kosher ecocekileyo ayinazo izongezo ezifana ne-anti-caking agents kunye ne-iodine. Ubungakanani beekristale zetyuwa bulungele ukutsala ukufuma.

• Ngetispuni nganye, ityuwa ye-kosher inesodium encinci kune-1 teaspoon yetyuwa yetafile.
• Kuba inokhozo olurhabaxa, ityuwa encinci ingena kwicephe lokulinganisa.

ULwandle loTyuwa

Ityuwa yolwandle iveliswa kumanzi olwandle angumphunga kwaye iza njengeenkozo ezintle okanye iikristale ezinkulu. Imizekelo ibandakanya:

• Ulwandle Olumnyama
• Celtic
• IsiFrentshi - fleur de sel
• Ityuwa yolwandle lwaseHawaii

Ityuwa yolwandle inokuba nomkhondo weeminerali ezifana nentsimbi, i-potassium, kunye ne-zinc, enokuvelisa iincasa ezahlukeneyo ekuphekeni kodwa akukho zizibonelelo zempilo ezongezelelweyo ngokusetyenziswa okuqhelekileyo. Ezinye iityuwa zolwandle zinokuqulatha izixa zemicroplastics. Nangona kunjalo, uphando lubonisa ezi zixa-mali ziphantsi kakhulu ukuba zivumele iinkxalabo zempilo yoluntu. (U-Ali Karami et al., 2017)

I-Himalayan Pink ityuwa

Ityuwa epinki yeHimalayan yombiwa kuluhlu lwetyuwa ebomvu ePakistan, indawo yesibini ngobukhulu emhlabeni, nakwiintaba zeAndes zasePeru. Landela izixa ze-iron oxide ukwenza ityuwa ibepinki. Ngokuqhelekileyo isetyenziswe ekupheleni kokupheka ukongeza incasa kunye ne-crunch. Ityuwa ye-Himalayan ithandwa ngenxa yeenzuzo zayo zempilo kunye neempawu zamaminerali. Nangona kunjalo, ukusebenzisa ityuwa ye-Himalayan ngaphezu kwezinye iintlobo azikho iinzuzo zempilo ezaziwayo. Abaphandi baphetha ukuba izibonelelo zempilo ezinokuthi zinikezelwe ngumxholo ophezulu wezondlo ziya kutshatyalaliswa ngumlinganiselo omkhulu wesodium eya kufuneka idliwe. (UFlavia Fayet-Moore et al., 2020)

A baxhasi

Indawo yetyuwa iqulethe enye okanye yonke i-sodium kunye ne-potassium, i-magnesium, okanye ezinye iiminerali. I-substitutes ingaba sisiqingatha se-sodium chloride kunye nesiqingatha se-potassium chloride. I-Monosodium glutamate/MSG nayo ingasetyenziswa njengenye indlela. Uphononongo lufumanise ukuba ukufaka ityuwa endaweni ye-MSG kukhuselekile kwaye kuthelekiseka nencasa yetyuwa. (UJeremiya Halim et al., 2020) Abantu bahlala besebenzisa izinto ezithatha indawo ye-sodium-restricted diet kodwa kufuneka bahlole ugqirha wabo ngaphambi kokuba basebenzise ezi mveliso, ngakumbi ukuba baneengxaki zezintso.

---

Umzimba ngokulinganayo - I-Chiropractic + Fitness + Nutrition

---

Ucaphulo

Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020) . Uhlalutyo lweMineral Composition yeTyuwa ePinki efumaneka eOstreliya. Ukutya (Basel, Switzerland), 9(10), 1490. doi.org/10.3390/foods9101490

Leung, AM, Braverman, LE, & Pearce, EN (2012). Imbali yokuqiniswa kwe-iodine yase-US kunye nokuxhaswa. Izondlo, 4 (11), 1740-1746. doi.org/10.3390/nu4111740

AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2023). Iodine: Iphepha leNyaniso kwiiNgcali. Ifunyenwe kwi ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

Ithala leencwadi lase-US leSizwe lezoNyango. MedlinePlus. (2022). Uvavanyo lwegazi lwesodium. Ifunyenwe kwi medlineplus.gov/lab-tests/sodium-blood-test/

ISebe lezoLimo lase-US. FoodData Central. (2020). Ityuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients

ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu kunye neSebe lezoLimo lase-US. (2020). 2020–2025 iziKhokelo zokutya kwabaseMelika. Ifunyenwe kwi www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Umbutho weentliziyo zaseMelika. (2024). Ityuwa yoLwandle vs. Ityuwa yeTafile (Ukuphila NgokuseMpilweni, umba. www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt

Karami, A., Golieskardi, A., Keong Choo, C., Larat, V., Galloway, TS, & Salamatinia, B. (2017). Ubukho be-microplastics kwiityuwa zorhwebo ezivela kumazwe ahlukeneyo. Iingxelo zenzululwazi, 7, 46173. doi.org/10.1038/srep46173

Halim, J., Bouzari, A., Felder, D., & Guinard, JX (2020). I-Tyuwa Flip: Ukunciphisa i-Sensory yokunciphisa ityuwa (kunye ne-sodium) kunye ne-monosodium glutamate (MSG) kwi-"Better-for-You" ukutya. Ijenali yenzululwazi yokutya, i-85 (9), i-2902-2914. doi.org/10.1111/1750-3841.15354