Xa Umzimba Unqwenela iTyuwa: El Paso Back Clinic

Nangona ityuwa iyanelisa kwinkalakahla kwaye iyimfuneko ukuze uphile, xa umzimba unqwenela ityuwa, inokuba luphawu lwemeko yezempilo. Umzimba ufuna isodiyam, kodwa ukutya okuninzi kuqulathe ngaphezu koko kufunwa ngumzimba. Uninzi lwabantu oluthathayo lwesodium luvela ekutyeni okupakishweyo, ipizza, iibhega kunye neesuphu. Umzimba unqwenela ukutya okunetyuwa ngezizathu ezahlukeneyo, zihlala zihambelana nokungalingani kwesodium. Ukunceda ukunqanda iminqweno kunye nokunciphisa ukusetyenziswa, bandakanya imixube yesinongo, iziqholo, kunye nemifuno kwisicwangciso sesondlo. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokubonelela ngeengcebiso zokutya kweengcali kunye noqeqesho lwezempilo ukuphuhlisa isicwangciso sesondlo somntu.

Xa Umzimba Unqwenela Ityuwa

Ngokutsho Umbutho wentliziyo waseMelika:

• Umzimba udinga i-500 milligrams (mg) yesodium imihla ngemihla ukuze usebenze ngokufanelekileyo.
• Oko kungaphantsi kwesinye kwisine setisipuni (tsp).
• Kodwa ngenxa yokuba abantu abaninzi bathatha malunga ne-3,400 mg yonke imihla, i-American Heart Association incoma ukuba abantu abadala banciphise ukusetyenziswa kwe-1,500-2,300 mg yetyuwa yonke imihla.
• Abantu abanqwenela ityuwa kaninzi akufuneki bangayihoyi le nto njengoko iinkanuko zinokubonisa imeko yempilo.
• Kuyacetyiswa ukuba ufune iingcebiso zomboneleli wezempilo ukuvavanya isondlo kunye nendlela yokuphila.

Izizathu

emzimbeni

Ukufuna ityuwa kunokuthetha ukuba umzimba ufuna i-hydration. Ukunqongophala kwesodium kubangela iinkqubo ezivelisa inkanuko yesodium, kwaye umzimba uziva unomvuzo emva kokutya ukutya okunetyuwa. Abantu abazifumana bephelelwe ngamanzi emzimbeni kaninzi kufuneka bacinge ngokulandela ezi ngcebiso ukugcina ukugcwala komzimba okunempilo:

• Phatha ibhotile yamanzi imini yonke, phuza rhoqo, kwaye uzame ukuphinda uzalise kabini nangaphezulu.
• Yongeza iziqhamo okanye imifuno entsha emanzini ukwenzela incasa.
• Mkhenkce iibhotile zamanzi ukuze abe namanzi abandayo afumaneka lula.
• Cela amanzi ecaleni kwezinye iziselo xa usitya.

Ukungalingani kwe-Electrolyte

• Xa i-electrolytes iphelile balance, umzimba unokunqwenela ukutya okunetyuwa.
• Electrolytes ziminerali emzimbeni kunye nentlawulo yombane.
• I-Electrolytes isegazini, umchamo, kunye nezicubu, kwaye amanqanaba anokuthi aqhube okanye ahle.
• Oku kwenzeka xa i ubungakanani bamanzi athathiweyo alilingani nemali elahlekileyo ngenxa yokubila kakhulu, ukugula, kunye/okanye ukuchama rhoqo.
• I-Electrolyte ibalulekile kuba:
• Banceda ukulungelelanisa ukulingana kwamanzi omzimba kunye namanqanaba e-pH
• Hambisa izondlo kunye nenkunkuma ngaphakathi nangaphandle kweeseli
• Qinisekisa ukuba imithambo-luvo, izihlunu kunye nengqondo zisebenza ngokufanelekileyo.

istres

• Ukuziphatha kokutya kunokuphazamiseka ngokukhawuleza xa ufumana iimeko ezixinzelelekileyo.
• Umzimba ocinezelekileyo unokuziva ngcono emva kokutya ukutya okuqhelileyo, ngakumbi kubantu abatya kakhulu ukutya okunetyuwa xa izinto ziqhelekile, kwaye akukho xinzelelo.

Boredom

• Ukutya ngenxa ye ukunyamezela yindlela yokutya ngokweemvakalelo efana nokutya ngoxinzelelo.
• Le mpendulo kwiimvakalelo ezimbi inokwenzeka nakubani na.
• Abantu bayacetyiswa ukuba basebenze ngeengcinga zabo ezingalunganga ngezicwangciso zokunciphisa uxinzelelo ezibandakanya:
• Ukutya ngengqondo.
• Ukuzivocavoca.
• Ukucamngca.
• Ukuchitha ixesha ngaphakathi izithuba eziluhlaza njengegadi, ipaki, njl.
• Undwendwelo nabahlobo kunye nosapho.

Ngaphambi kokuya exesheni

• Abasetyhini banokufumana ukunyuka kweminqweno yokutya ngexesha utshintsho lwamahomoni angaphambi kokuya esikhathini.

Ukukhulelwa

• Ukuhlangabezana neentlobo ezahlukeneyo zeminqweno ngexesha lokukhulelwa kwahlukile kubo bonke abafazi okwenzeka ngokwemvelo.
• Nangona kunjalo, ukunqwenela ukutya okunetyuwa kudla ngokuvela kumanqanaba okugqibela okukhulelwa.

Isifo sika-Addison

• Isifo iAddison kuxa i amadlala adrenal musa ukuvelisa ngokwaneleyo ihomoni ethile, njenge-cortisol / ihomoni yoxinzelelo.
• Abantu abanale meko banokucetyiswa ukuba batye ukutya okunesodium ephezulu.
• Ingcali yezempilo yezondlo inokucebisa ukuba yeyiphi imithombo yesodium kunye nokuba ingakanani isodium eyona ilungileyo.

Thintela Ukukhanukela kweTyuwa

Abantu ngabanye bangathatha indawo yesodium kunye neendawo ezingenatyuwa ezingenakunceda ukugcina incasa. Ukhetho lubandakanya oku kulandelayo:

Citrus

• Ukusebenzisa ijusi entsha yesitrasi kunokukhanyisa izitya ngeasidi.
• Xa isitya sincasa, iasidi encinci evela kwijusi yelamuni inokunceda ukwenza ukutya kube nencasa ngakumbi.

iviniga

• Iviniga inokukhanyisa i-flavour yokutya ngenxa ye-acidic content kwaye isebenze njengento ebambeleyo.
• Iindidi zeviniga ziquka i-champagne, iwayini yerayisi, okanye i-balsamic emhlophe.

IIrbs

• Indawo yetyuwa yemifuno inokusetyenziswa, elandela isimbo seMeditera izitya.

Akukho-Tyuwa yoNyango

• Imixube yesinongo engenatyiwa zithengiswa kwi-intanethi nakwiivenkile zegrosari.
• Abantu ngabanye banokwenza umxube ongenatyuwa wokusebenzisa ikumin, umgubo wegalikhi, umgubo wetswele, ipaprika, kunye nepepile yecayenne.

Garlic

• Esikhundleni setiyipuni enye yetyuwa ye-iodized, i-teaspoon enye yegalikhi entsha inokuphelisa ukuya kuthi ga kwi-2,360 mg yesodium kwaye inika incasa ebukhali.

Nciphisa Ukusetyenziswa kweTyuwa

I-US Food and Drug Administration ithi ukunciphisa inani le-sodium kunokuhamba kancinci iminqweno ephantsi. Ukuthatha la manyathelo kunokunceda:

• Nciphisa ukusetyenziswa kokutya okupakishweyo, ngakumbi ezo zinegama elikhawulezayo egameni. Ezi zihlala ziqulethe isixa esibalulekileyo sesodium.
• Ukuba kunokwenzeka, lungiselela isidlo sasemini oza kusisa emsebenzini okanye esikolweni.
• Funda iilebhile zesondlo ukuqinisekisa ukuba iimveliso ziqulethe ubuncinane ngaphantsi kwe-2,300 milligrams ye-sodium.
• Ncamathela kwimifuno emitsha, ekhenkcezisiweyo engenasinongo esongeziweyo okanye imifuno enkonkxiweyo engenatyiwa.
• Ukwahlula izidlo xa usitya ngaphandle okanye usike isidlo sibe sisiqingatha kwaye uthathe okuseleyo ekhaya ukunqanda izixa eziphezulu zesodium kwindawo yokutyela.
• Ungasebenzisi nanye okanye i-low-sodium isaladi yokunxiba okanye uyibeke ecaleni.

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Ukufunda malunga noTya endaweni yokutya

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Ucaphulo

Bell, Victoria, et al. "Impilo enye, ukutya okuvundisiweyo, kunye neGut Microbiota." Ukutya (Basel, Switzerland) vol. 7,12 195. 3 Dec. 2018, doi: 10.3390 / ukutya7120195

Husebye, Eystein S et al. "Ukungaphumeleli kwe-Adrenal." Lancet (eLondon, eNgilani) vol. 397,10274 (2021): 613-629. doi:10.1016/S0140-6736(21)00136-7

Morris, uMichael J et al. "Ukufuna ityuwa: i-psychobiology ye-pathogenic sodium intake." IPhysiology kunye nokuziphatha vol. 94,5 (2008): 709-21. doi:10.1016/j.physbeh.2008.04.008

Orloff, uNatalia C, kunye noJulia M Hormes. “Iikhilimu kunye ne-ayisikrimu! Iminqweno yokutya ekukhulelweni: iingcamango, ubungqina bokuqala, kunye nemikhombandlela yophando lwexesha elizayo. " Frontiers in psychology vol. 5 1076. 23 Septemba 2014, doi:10.3389/fpsyg.2014.01076

Souza, Luciana Bronzi de et al. “Ngaba Ukutya Okutyiwayo Neminqweno Yokutya Kuyatshintsha Ngexesha Lokuya Exesheni Kwamabhinqa Aselula? Ngaba iingestão de alimentos e os desejos por comida mudam durante o iclo menstrual das mulheres jovens? Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia vol. 40,11 (2018): 686-692. doi:10.1055/s-0038-1675831