Good to know-chumvi (sodium)

Sodium is an element that is found in many foods as well as water. The body requires a small amount of sodium in the diet to control blood pressure and blood volume. However, most people consume many times the amount of sodium needed. A low sodium diet contains fewer than 2.3 grams (2300 milligrams) of sodium each day. People with certain medical conditions such as high blood pressure, kidney disease, and heart problems can benefit from a diet that is low in sodium

WHY SHOULD I REDUCE SODIUM IN MY DIET?
Reducing sodium intake lowers blood pressure in people with high and borderline high blood pressure

Reducing sodium can also help to prevent the collection of fluid in the lower legs or abdomen

People with chronic kidney disease(wale ambao figo zao zina matatizo) must control sodium intake to prevent volume overload, which increases blood pressure and causes swelling

Decreasing sodium can also assist people who have heart failure(kwa wale ambao moyo haufanyi kazi vema)

Switching from a higher sodium diet to a lower sodium diet can modestly reduce blood pressure in people who have normal blood pressure

When the sodium intake is lowered from 4000 mg to 2000 mg per day, blood pressure falls by 2 to 3 mmHg. This reduction may be as great as 10 mmHg over several years and can substantially lower the risk of heart disease

Benefits

In addition to directly reducing blood pressure, a lower sodium intake may also enhance the effectiveness of high blood pressure medications and other non-drug treatments, such as weight loss

A lower sodium intake has also been associated with other health benefits, including a reduced risk of dying from a stroke, reversal of heart enlargement

WHERE IS SODIUM FOUND?

The main source of sodium in the diet is the salt added to packaged and processed foods, and in foods from restaurants

In addition, many people add more salt to foods; just one teaspoon of table salt contains about 2300 milligrams of sodium, which is more than many people need for the entire day. Most fresh foods (fresh unprocessed meats, fish, vegetables and fruit) have a low sodium content, and can be substituted for foods that are high in sodium

Suggestions to decrease sodium:

• Put away the salt shaker and reduce or eliminate salt in cooking. Experiment with spices, garlic, onions or lemon instead

• Look for low sodium products such as spice blends, tomato products

• When dining out, request the food be prepared without salt, have dressings or sauces on the side, and avoid bacon bits, cheese, and croutons at the salad bar

• Do not add salt to food while cooking or before eating. Teach family members to taste food before adding salt

• Avoid eating at fast food restaurants. If this is not possible, choose restaurants that offer fruits or vegetables without sauces or dressings. Ask that no salt be used to prepare food, when possible

• Water softeners remove calcium and add sodium to drinking water. Do not drink softened water. When purchasing bottled water, check the label to ensure that it does not contain sodium

• Fresh fruits and vegetables are generally low in sodium. In addition, a diet rich in fruits and vegetables provides additional benefits in lowering blood pressure
• The DASH diet (Dietary Approaches to Stop Hypertension) is a well known intervention to treat high blood pressure. The DASH diet requires the person to eat four to five servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy, and all foods must contain less than 25 percent total fat per serving

MAFANIKIO MEMA KTK KUJARIBU HIL....

Asante sana Mkuu, hilo la maji ambayo hayana sodium (Na) ni shida kupata, maana kila maji unakuta yana Sodium ya angalau 8.5

anyway somo zuri sana

Kwa miaka mingi watu wameaminishwa kuwa low salt diet (chakula chenye chumvi kidogo) ni bora kwa afya zao sababu ya magonjwa kama shinikizo la damu/BP na mengineyo, lakini ukweli ni kuwa kwa muda wote huo wagonjwa wa BP wamezidi kuongezeka siku hadi siku na inavyoonekana BP haiponyeki kirahisi mahospitalini kiasi cha wengi kuishi nayo kwa miaka nenda rudi.

Lakini chumvi ipi hasa ni bora kwa afya zetu? ile ya unga ya dukani tuliyoizoea kuitumia kila siku au ile ya mawe ya baharini ambayo haijapita kiwandani (unrefined sea salt)?, bonyeza hapa: maajabu ya chumvi | maajabu ya maji

Na je ni kweli chumvi husababisha shinikizo la damu? na shinikizo la damu/BP ni nini hasa?, Jitibu shinikizo la damu bure hapa: shinikizo la damu | maajabu ya maji


Mwanzo | maajabu ya maji

Nimepata ushauri kuwa table salt inasababisha blood pressure.

peter tumaini said:

Nimepata ushauri kuwa table salt inasababisha blood pressure.

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safi mkuu, hamia upande mwingine (unrefined sea salt), but remember to take iodine supplements or you could eat more seafoods to this new side where more and more minerals are enough available

Mwanzo | maajabu ya maji