Hagaha Noocyada kala duwan ee milixda iyo faa'iidooyinka ay leeyihiin

Shakhsiyaadka doonaya inay horumariyaan cuntadooda, ogaanshaha noocyada milixda ee kala duwan ma ka caawin karaan diyaarinta cuntada iyo caafimaadka?

Noocyada milixda

milixdu waxay soo saartaa dhadhanka dabiiciga ah ee cuntooyinka waxaana loo isticmaali karaa ilaalin ahaan. Noocyada milixdu waxay ku yimaadaan midabyo iyo qaabab kala duwan oo loogu talagalay karinta, dhadhanka, iyo caafimaadka. Qaar ayaa loo arkaa inay ka caafimaad badan yihiin marka loo eego milixda miiska caadiga ah, sida milixda Himalayan ee casaanka ah iyo milixyada badda ee kala duwan. Shakhsiyaadka qaarkood ayaa doorbida iyaga sababtoo ah intooda badani waxay maraan farsamayn yar waxayna yeelan karaan macdano badan sida magnesium iyo potassium. Si kastaba ha ahaatee, dhammaan milixdu waa kuwo caafimaad qaba dhexdhexaad ahaan, maadaama soodhiyamku ay tahay qayb lagama maarmaan ah oo ka mid ah cunto dheellitiran. Inkastoo lagama maarmaan u ah jirka, sodium waxay noqon kartaa waxyeelo marka aad loo isticmaalo. Daraasad lagu baarayay heerka macmiisha ee cusbada badda Himalayan ee casaanka ah ee laga heli karo Australia ayaa go'aamisay in si loo helo faa'iidooyinka caafimaad ee dheeraadka ah ee macdanta laga helo milixda noocan ah, shakhsiyaadka waa in ay isticmaalaan si aad u badan oo ay kor ugu qaaddo qadarka sodium ee jirka ilaa heerar khatar ah. (Flavia Fayet-Moore iyo al., 2020)

Salt

milixdu waa macdan laga sameeyay walxaha la isku daray:

• Sodium - Na
• Koloriin -Cl
• Si wada jir ah, waxay u sameeyaan crystallized sodium chloride NaCl.

Inta badan wax soo saarka milixdu waxa ay ka timaadaa uumi-baxa biyaha badda iyo macdanta milixda. Cusbo badan oo loo isticmaalo diyaarinta cuntada ayaa iodized. Iodine waxaa lagu daraa noocyo kala duwan oo milix ah oo la safeeyey si ay uga caawiso buuxinta shuruudaha nafaqada. Heerarka qaadashada iodine ee ka hooseeya qiyamka lagu taliyey waxay keeni kartaa yaraanta waxayna yeelan kartaa goiter. Goiter waxa uu la xidhiidha hypothyroidism. (Angela M. Leung iyo al., 2021) La'aanta iodine waxay sidoo kale saameyn xun ku yeelan kartaa koritaanka iyo horumarka. (Machadyada Qaranka ee Xafiiska Caafimaadka ee Kaabayaasha Cuntada. 2023)

Aasaaska Caafimaadka

milixdu waxa ay ilaalisaa nolosha iyo shaqada jidhka ee ugu fiican. Sodium iyo chlorine waa walxo muhiim ah oo ilaaliya:

• dheelitirka gacanta
• wareegga
• Heerarka sonkorta dhiigga

Sodium waa macdan iyo electrolyte. Electrolytes caadiga ah waxaa ka mid ah potassium, calcium, iyo bicarbonate. Haddii aan la helin heerar sodium ku filan, maskaxdu uma diri karto dareenka lagama maarmaanka u ah jirka intiisa kale si uu si sax ah u shaqeeyo. Si kastaba ha ahaatee, cunista milix badan waxay sababi kartaa arrimo caafimaad.

• Cunista milixda badan ee shakhsiyaadka u nugul milixda waxay kordhin kartaa cadaadiska dhiigga.
• Dhakhaatiirtu waxay inta badan ku taliyaan in shakhsiyaadka qaba hypertension ay yareeyaan qaadashada sodium ama raacaan cunto-sodium-yar.
• Heerarka soodhiyamka ee sarreeya ayaa sidoo kale keena sii-haysasho biyaha - loo tixgeliyo jawaab celin ilaalin ah maadaama jidhku u shaqeeyo si uu u xakameeyo heerarka soodhiyamka serum ee dhiigga si loo ilaaliyo dheelitirka.
• Haddii heerarku aad u sarreeyaan, xaalad loo yaqaan hypernatremia kori kara, taasoo keeni karta:
• Haraad xad dhaaf ah
• Matagid
• Kaadi aan badnayn
• Shuban
• Heerarka sodium-ka oo aad u hooseeya ayaa keeni kara hyponatremia, taasoo keeni karta:
• Daal
• Tabaruce
• Jahwareer

Baaritaanka dhiigga ayaa go'aamin doona haddii xoogga saarista soodhiyamka serum uu sarreeyo, hooseeyo, ama caadi yahay. (Maktabadda Caafimaadka Qaranka ee Maraykanka. MedlinePlus 2022)

• Hal qaado oo milix ah ayaa ka kooban ku dhawaad ​​2,360mg oo sodium ah. (Waaxda Beeraha ee Maraykanka. FoodData Central. 2020)
• Inkasta oo ay jiraan noocyo kala duwan oo milix ah, dhammaantood waxay ka kooban yihiin qiyaas isku mid ah oo sodium ah.

Noocyada

Celcelis ahaan qaadashada sodium ee dadka qaangaarka ah waxay ku dhow yihiin 3,393mg maalintii, oo u dhaxaysa 2,000-5,000mg. Tilmaamuhu waxay ku talinayaan qaadashada ugu badan ee 2,300mg maalintii. (Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka iyo Waaxda Beeraha ee Mareykanka. 2020) Haddii laga soo doorto cunto aan caafimaad qabin sida cuntooyinka la warshadeeyay ama aqoonta khaldan ee maadada soodhiyamka marka la karinayo, sahanka Ururka Wadnaha ee Maraykanka ayaa muujiyay in in ka badan kala badh ka mid ah jawaab-bixiyeyaasha ay si khaldan u sheegeen in milixda badda ay leedahay maadada sodium ka hooseeya milixda miiska. (Ururka Wadnaha ee Maraykanka. 2024)

La safeeyey - Cusbada miiska

milix la safeeyey/iodized ayaa si fiican loo miiray oo caadi ahaan loo isticmaalaa karinta. Noocan ayaa ah mid si aad ah loo sifeeyay si looga saaro wasakhda iyo baabi'inta macdanta raadraaca ee inta badan laga helo cusbada gaarka ah. Sababtoo ah milixdu si fiican ayaa loo jeexjeexay, wakiilada ka-hortagga dubista ayaa lagu daraa si loo hubiyo in milixdu aysan ku dhufan. Cusbada miiska qaarkood ayaa sidoo kale lagu daray sonkor iyo waxyaabo kale oo lagu daro.

• Cusbada miiska la sifeeyay waxay ku dhowdahay 97-99% sodium chloride (NaCl).
• Iodine waxaa lagu daraa si looga hortago yaraanta iodine.
• Shakhsiyaadka isku dayaya inay yareeyaan qaadashada soodiyamka laakiin la kulmaan heerarka iodine waxay ku samayn karaan cuntooyinka sida ukunta, caanaha, iyo kalluunka.

Kosher

Cusbada Kosher waa qallafsanaan iyo jajab waxayna ku dari kartaa dhadhan qallafsan suxuunta iyo cabitaannada. Cusbada kosher-ka saafiga ah kuma jiraan wax lagu daro sida wakiilada ka hortagga-caking iyo iodine. Baaxadda kiristaalo milixdu waxay ku habboon tahay soo saarista qoyaanka.

• Shaaha kasta, cusbada kosherku guud ahaan waxay leedahay soodhiyam ka yar 1 qaado oo milix ah.
• Sababtoo ah waxay leedahay hadhuudh dhuuban, milix yar ayaa ku habboon qaaddada cabbirka.

Saliid badda

Cusbada badda waxaa laga soo saaraa biyaha badda ee la uumi-baxa waxayna u timaadaa sidii miro wanaagsan ama kiristaalo waaweyn. Tusaalooyinka waxaa ka mid ah:

• Badda madow
• Celtic
• Faransiis - fleur de sel
• milixda badda ee Hawaii

Cusbada badda waxay yeelan kartaa raad cadad macdan ah sida birta, potassium, iyo zinc, kuwaas oo soo saari kara dhadhan kala duwan ee karinta laakiin aan lahayn faa'iidooyin caafimaad oo dheeraad ah isticmaalka caadiga ah. Cusbada badda qaarkood waxaa laga yaabaa inay ku jiraan xaddi raad ah oo ah microplastics. Si kastaba ha ahaatee, cilmi-baaristu waxay muujinaysaa in cadadkani ay aad u hooseeyaan si loo dammaanad qaado welwelka caafimaadka dadweynaha. (Cali Karami iyo al., 2017)

Himalayan Pink Cusbo

Milixda casaanka ah ee Himalayan waxaa laga soo saaraa milixda cas ee Pakistan, oo ah macdanta labaad ee ugu weyn adduunka, iyo buuraha Andes ee Peru. Xaddiga raadadka birta oksaydhisku waxay milixda ka dhigtaa casaan. Caadi ahaan waxa loo isticmaalaa dhamaadka cunto karinta si loogu daro dhadhan iyo jajab. Milixda Himalayan waxay caan ku tahay faa'iidooyinka caafimaad iyo macdanta macdanta. Si kastaba ha ahaatee, isticmaalka milixda Himalayan ee noocyada kale ma laha faa'iidooyin caafimaad oo la yaqaan. Cilmi-baadhayaashu waxay soo gabagabeeyeen in faa'iidooyinka caafimaad ee suurtagalka ah ee ay bixiso maadada nafaqada sare ay ka hortagi doonto qadarka badan ee sodium ee loo baahan yahay in la isticmaalo. (Flavia Fayet-Moore iyo al., 2020)

Beddelka

Badelada milixdu waxay ka kooban yihiin qaar ama dhammaan soodhiyamka iyo potassium, magnesium, ama macdano kale. Beddelayaashu waxay noqon karaan kala badh sodium chloride iyo kala badh koloriin potassium. Monosodium glutamate/MSG waxa kale oo loo isticmaali karaa beddelka. Daraasad la sameeyay ayaa lagu ogaaday in milixda lagu beddelo MSG ay tahay ammaan oo la barbar dhigi karo dhadhanka milixda. (Jeremia Halim et al., 2020Shakhsiyaadka inta badan waxay isticmaalaan beddelka cuntada xaddidan ee sodium-ka laakiin waa inay la tashadaan dhakhtarkooda ka hor intaysan isticmaalin alaabtan, gaar ahaan haddii ay qabaan xaalado kelyo ah.

---

Jirka Isku Dheelitirka - Laf-dhabarka+Fitness+Nafaqada

---

tixraacyada

Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020) . Falanqaynta Isku-dhafka Macdanta ee milixda casaanka ah ee laga heli karo Australia. Cuntooyinka (Basel, Switzerland), 9 (10), 1490. doi.org/10.3390/foods9101490

Leung, AM, Braverman, LE, & Pearce, EN (2012). Taariikhda xoojinta iyo kaabista iodine ee Maraykanka. Nafaqooyinka, 4 (11), 1740-1746. doi.org/10.3390/nu4111740

Machadyada Qaranka ee Xafiiska Caafimaadka ee Kaabayaasha Cuntada. (2023). Iodine: Xaashida Xaqiiqda ee Xirfadlayaasha. Laga soo celiyay ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

Maktabadda Caafimaadka Qaranka ee Maraykanka. MedlinePlus (2022). Baaritaanka dhiigga Sodium. Laga soo celiyay medlineplus.gov/lab-tests/sodium-blood-test/

Waaxda Beeraha ee Maraykanka. FoodData Central. (2020). milix Laga soo celiyay fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients

Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka iyo Waaxda Beeraha ee Mareykanka. (2020). 2020-2025 Tilmaamaha Cuntada ee Maraykanka. Laga soo celiyay www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Ururka Wadnaha ee Maraykanka. (2024). Cusbada Badda vs. Cusbada Miiska (Nolol caafimaad leh, Arrin. 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). Joogitaanka microplastics ee cusbada ganacsiga ee dalal kala duwan. Warbixin cilmiyeed, 7. doi.org/10.1038/srep46173

Halim, J., Bouzari, A., Felder, D., & Guinard, JX (2020). Daboolka Cusbada: Yaraynta dareenka milixda (iyo soodhiyamka) oo ay la socoto monosodium glutamate (MSG) ee ku jira cuntooyinka "Adiga-u-wanaagsan". Joornaalka Sayniska Cunnada, 85(9), 2902-2914. doi.org/10.1111/1750-3841.15354