Meaʻai maualalo o le masima

O le tele o le sodium i au meaʻai e mafai ona leaga mo oe. Afai e maualuga lou toto maualuga pe ua faaletonu lou fatu, e ono talosagaina oe e faʻatapulaʻa le aofaʻi o le masima (o loʻo iai le sodium) e te ai i aso uma. O fesoasoani ia e fesoasoani ia te oe e filifili ai meaʻai e maualalo le sodium.

E manaʻomia e lou tino le masima e galue lelei ai. O le masima e iai le sodium. Sodium fesoasoani lou tino faʻatonutonuina tele gaioiga. O le tele o le sodium i au meaʻai e mafai ona leaga mo oe. Mo le tele o tagata, o meaʻai sodium o loʻo sau mai le masima o loʻo i totonu pe faʻaopopoina ia latou meaʻai.

Afai e maualuga lou toto maualuga pe ua faaletonu lou fatu, e ono talosagaina oe e faʻatapulaʻa le tele o le masima e te ai i aso uma. E oʻo lava i tagata e masani ona iai le toto maualuga o le a maua le toto maualalo (ma maloloina) pe a latou tuʻu ifo i lalo le tele o le masima latou te 'aʻai.

O le sodium meaʻai e fuaina ile milligrams (mg). O lau fomaʻi tausi soifua e ono taʻu atu ia te oe, 'aua neʻi sili atu i le 2,300 mg i le aso pe a maua nei faʻatonuga. O le fuaina o le sipuniti o le laulau masima o loʻo iai le 2,300 mg o le sodium. Mo nisi tagata, 1,500 mg i le aso o se sili atu lelei sini.

O le 'ai o' eseʻese o meaʻai i aso uma e mafai ona fesoasoani ia te oe e faʻagata ai le masima. Taumafai e 'ai se paleni paleni.

Faʻatau fualaauaina fou ma fualaʻau aina i soo se taimi e mafai ai. E masani ona maualalo le masima. O meaai e tuuapa i kalone e masani ona iai masima e faʻasao ai le lanu o meaʻai ma ia foliga mai e fou. Mo lenei mafuaʻaga, e sili atu le faʻatau o meaʻai fou. Faʻatau foʻi:

• Meaʻai fou, moa poʻo le pipi, ma iʻa
• Fualaʻau fou ma fualaʻau mata ma fualaʻau

Vaʻai mo nei upu i luga o igoa:

• Maualalo-sodium
• Leai se sodium
• Leai se faʻaopopo masima
• Sodium-faʻaititia
• Le faʻapaʻiaina

Siaki uma igoa pe fia ni meaʻai masima o loʻo iai i le tautua.

Lisi o mea ua lisiina i le faʻasologa o le aofaʻi o meaʻai o loʻo i ai. Aloese mai meaai e lisi masima latalata i le pito i luga o le lisi o mea aoga. O se oloa e i lalo ifo o le 100 mg masima i le taumafataga e lelei.

Aloese mai meaʻai e masani ona maualuga le masima. Nisi masani ai o:

• Meaʻai gaosi, pei o le faʻamaloloina poʻo le ulaina o aano, bacon, hot dogs, sosisi, bologna, ham, ma le salami
• Anchovies, olives, piko, ma sauerkraut
• Soy ma Worcestershire sosi, tamato ma isi fualaʻau sua, ma le tele o sisi
• Tele fagu salati salati ma salati salu palu
• Tele o meaʻai mama, pei o chips, masi ma isi

A e kuka, sui le masima ma isi mea faamanogi meaai. O le pepa, kaliki, laʻau, ma lemoni o ni filifiliga lelei. Aloʻese mai afifi faʻafefiloi manogi. E masani ona iai masima.

Faʻaoga le kaliki ma le aniani efuefu, ae le o le kaliki ma le aniani masima. Aua le 'ai i meaʻai ma monosodium glutamate (MSG).

A e alu e 'ai, pipii i steamed, vela, tao, kuka, ma tao fualaʻau aunoa ma se faʻaopoopo masima, sosi, poʻo sisi. A e manatu o le faleʻaiga ono faʻaaoga le MSG, fai i ai e aua neʻi faʻaopopoina i lau oka.

Faʻaaoga le suauʻu ma le vineta i salati. Faʻaopopo fualaʻau fou pe mago. 'Ai fualaʻau fou poʻo le sorbet mo meaai suamalie, pe a fai sau meaai suamalie. Aveese le masima lulu mai lau laulau. Sui i se paluga masima-leai se masima.

Fesili i lau tautua poʻo le fomaʻi vailaʻau poo a vailaʻau ma vailaʻau e maua ai sina masima pe leai foi, pe a e manaʻomia nei vailaʻau. Nisi e tele masima i totonu.

Faʻamalulu vai vai ile fale faʻaopopo le masima ile vai. A i ai sau mea, faʻatapulaʻa le aofai o le vai inu e te inu. Inu vai inu fagu.

Fesili i lau tautua pe o se masima sui mo oe saogalemu. Tele o loʻo iai le tele o potasiuma. E ono afaina lea pe a iai ni tulaga faʻafomaʻi pe o e inuina ni vailaʻau. Peitaʻi, afai e leai se afaina o oe i le tele o le potassium i au meaʻai, o le suia o le masima o se auala lelei lea e tuʻu ai i lalo le aofaʻi o sodium i au meaʻai.

Meaʻai maualalo ole sodium; Tapulaa masima

• Meaʻai maualalo ole sodium

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC taʻiala i le puleaina o olaga e faʻaititia ai le afaina o le fatu: o se lipoti a le American College of Cardiology / American Heart Association Task Force i luga o faʻataʻitaʻiga faʻataʻitaʻi. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, et al. Masima lagona o le toto maualuga: o se faʻasaienisi faʻamatalaga mai le American Heart Association. Toto maualuga. 2016; 68 (3): e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Nutrition's interface ma le soifua maloloina ma faʻamaʻi. I totonu: Goldman L, Schafer AI, eds. Faʻafomaʻi Goldman-Cecil. 26th lomiga.Filatelefia, PA: Elsevier; 2020: chap 202.

Rayner B, Charlton KE, Derman W. Nonpharmacologic puipuiga ma togafitiga o le toto maualuga. I le: Feehally J, Floege J, Tonelli M, Johnson RJ, eds. Faʻamatalaga auʻiliʻi. 6th ed. Filatelefia, PA: Elsevier; 2019: chap 35.

US Matagaluega o Faʻatoʻaga ma US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga. Taʻiala o Meaʻai mo Amerika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Faʻafouina Tesema 2020. Avanoa ia Tesema 30, 2020.

Victor RG, Libby P. Faʻaletonu totoga: pulega. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: mata 47.

• Angina
• Angioplasty ma stent tulaga - carotid alatoto
• Taotoga faʻamavae Cardiac
• Maʻi fatu fatu
• Heart bypass taotoga
• Heart bypass taotoga - minimally invasive
• Le lava le fatu
• Faʻamafanafana loto
• Ole toto maualuga ole toto maualuga
• Toto maualuga - tagata matutua
• Ma totoina cardioverter-defibrillator

• Cholesterol ma ituaiga olaga
• Cirrhosis - faʻateʻaina
• Faʻatonutonuina lou toto maualuga
• O gaʻo meaʻai na faʻamatalaina
• Motugaafa meaai vave
• Maʻi fatu - faʻateʻa
• Maʻi fatu - afaina tulaga
• Le lava fatu - faʻateʻa
• Le manuia fatu - suavai ma diuretics
• Le fatu fatu - mataʻituina fale
• Le lava fatu - o le a le mea e fesili ai i lau fomaʻi
• Toto maualuga - o le a le mea e fesili ai i lau fomaʻi
• Faʻafefea ona faitau igoa taumafa
• Meaʻai i Metitirani
• Ta - faʻateʻa

• Toto Maualuga
• Faʻafefea ona puipuia le maualuga o le toto
• Sodium