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[title] => Bez ove namirnice ne možemo zamisliti Uskrs, ali veće količine mogu dovesti do ozbiljne nuspojave! Evo na što morate paziti
[alias] => bez-ove-namirnice-ne-mozemo-zamisliti-uskrs-ali-vece-kolicine-mogu-dovesti-do-ozbiljne-nuspojave-evo-na-sto-morate-paziti
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Uskrs je za nekoliko dana te ste sigurno počeli planirati blagdanski jelovnik. Dok su jaja, mladi luk, pinca odličan izbor, ovaj blagdan se ne može zamisliti bez ukusne šunkice. Bez obzira na to planirate li jesti suhu ili kuhanu, trebate se upoznati s njezinim nutritivnim vrijednostima. Naime, ona sadrži hranjive tvari i odličan je izvor proteina, ali glavna nuspojava konzumacije šunke je zadržavanje vode, piše Živim.hr.
Zašto se baš šunka jede za Uskrs? Prema nekim izvorima, šunka je zbog sezonskih uvjeta postala popularna uskrsna hrana. Ako nije osušena, može biti skuhana što ju također čini prikladnom opcijom za blagdane. Dapače, u Hrvatskoj je za Uskrs upravo kuhana šunka odabir većine kućanstava.
Zapravo, okus šunke je posljedica visoke koncentracije soli. Kako bi se osušila, a i zaštitila u tom procesu, koristi se puno soli. Prema podacima američkog Ministarstva poljoprivrede 100 grama sušene šunke sadrži oko 1000 miligrama natrija. A znate li koja je preporučena dnevna doza natrija? 2300 miligrama. Što znači da ćete jednom porcijom šunke od 100 grama unijeti više od trećine ukupne dnevne preporučene doze. Međutim, većina ljudi se ne zaustavi na 100 grama šunke. Tu se mogu pojaviti zadravsteni problemi.
Pazite na zadržavanje vode!
Naravno, visoka koncentracija natrija u tijelu može dovesti do zadržavanja vode. Oticanje ili natečenost u zglobovima, rukama i stopalima su neki od manje ozbiljnijih simptoma. Možda ćete uočiti da ne možete skinuti prsten nakon obroka, no ne trebate se brinuti, vaše tijelo se samo riješi viška soli nakon nekoliko sati.
Međutim, zadržavanje vode može biti puno opasnije ako patite od nekih bolesti. Primjerice, zadržavanje vode može pogoršati stanje kod osoba koje imaju visoki krvni tlak, time se dodatno povećava pritisak na krvne žile, a to vodi do većeg rizika od srčanog i moždanog udara.
Isto tako, visoke razine natrija mogu povećati gubitak kalcija iz kostiju. Ako se kalcij gubi tijekom dužeg razdoblja, mogu se pojaviti ozbiljni problemi s kostima.
Iako će većina ljudi iskusiti samo blagu nelagodu zbog oticanja u nogama ili rukama, važno je paziti na unos natrija kako bi se spriječile daljnje komplikacije. Stoga ako ćete konzumirati šunku, uparite ju s hranom bogatom kalijem. Voće i povrće su odličan izvor ovog elektrolita koji pomaže u suzbijanju učinka natrija u tijelu.
Kako spriječiti zadržavanje vode?
Već smo naglasili da je bolje spriječiti nego liječiti zadržavanje vode. Stoga pokušajte ograničiti unos natrija na najviše 2300 miligrama dnevno. Izbjegavajte prerađenu hranu, konzerve te pokušajte koristiti manje soli prilikom pripreme jela. No, evo što još možete učiniti:
Unosite kalij i magnezij
Ova dva nutrijenta će vam pomoći uravnotežiti razinu natrija. Oni se nalaze u:
bananama
avokadu
rajčicama
batatu
lisnatom povrću, poput špinata
Konzumirajte proteine
Proteini privlače vodu i održavaju vaše tijelo uravnoteženim. Bjelančevina albumin zadržava tekućinu u krvotoku i sprječava njeno istjecanje i izazivanje oteklina.
Podignite noge
Možete staviti jastuk ispod nogu dok ležite ili ih osloniti uza zid. To je najjednostavniji način da se voda raspodijeli po tijelu.
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[cleanTitle] => Bez ove namirnice ne možemo zamisliti Uskrs, ali veće količine mogu dovesti do ozbiljne nuspojave! Evo na što morate paziti
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Uskrs je za nekoliko dana te ste sigurno počeli planirati blagdanski jelovnik. Dok su jaja, mladi luk, pinca odličan izbor, ovaj blagdan se ne može zamisliti bez ukusne šunkice. Bez obzira na to planirate li jesti suhu ili kuhanu, trebate se upoznati s njezinim nutritivnim vrijednostima. Naime, ona sadrži hranjive tvari i odličan je izvor proteina, ali glavna nuspojava konzumacije šunke je zadržavanje vode, piše Živim.hr.
Zašto se baš šunka jede za Uskrs? Prema nekim izvorima, šunka je zbog sezonskih uvjeta postala popularna uskrsna hrana. Ako nije osušena, može biti skuhana što ju također čini prikladnom opcijom za blagdane. Dapače, u Hrvatskoj je za Uskrs upravo kuhana šunka odabir većine kućanstava.
Zapravo, okus šunke je posljedica visoke koncentracije soli. Kako bi se osušila, a i zaštitila u tom procesu, koristi se puno soli. Prema podacima američkog Ministarstva poljoprivrede 100 grama sušene šunke sadrži oko 1000 miligrama natrija. A znate li koja je preporučena dnevna doza natrija? 2300 miligrama. Što znači da ćete jednom porcijom šunke od 100 grama unijeti više od trećine ukupne dnevne preporučene doze. Međutim, većina ljudi se ne zaustavi na 100 grama šunke. Tu se mogu pojaviti zadravsteni problemi.
Pazite na zadržavanje vode!
Naravno, visoka koncentracija natrija u tijelu može dovesti do zadržavanja vode. Oticanje ili natečenost u zglobovima, rukama i stopalima su neki od manje ozbiljnijih simptoma. Možda ćete uočiti da ne možete skinuti prsten nakon obroka, no ne trebate se brinuti, vaše tijelo se samo riješi viška soli nakon nekoliko sati.
Međutim, zadržavanje vode može biti puno opasnije ako patite od nekih bolesti. Primjerice, zadržavanje vode može pogoršati stanje kod osoba koje imaju visoki krvni tlak, time se dodatno povećava pritisak na krvne žile, a to vodi do većeg rizika od srčanog i moždanog udara.
Isto tako, visoke razine natrija mogu povećati gubitak kalcija iz kostiju. Ako se kalcij gubi tijekom dužeg razdoblja, mogu se pojaviti ozbiljni problemi s kostima.
Iako će većina ljudi iskusiti samo blagu nelagodu zbog oticanja u nogama ili rukama, važno je paziti na unos natrija kako bi se spriječile daljnje komplikacije. Stoga ako ćete konzumirati šunku, uparite ju s hranom bogatom kalijem. Voće i povrće su odličan izvor ovog elektrolita koji pomaže u suzbijanju učinka natrija u tijelu.
Kako spriječiti zadržavanje vode?
Već smo naglasili da je bolje spriječiti nego liječiti zadržavanje vode. Stoga pokušajte ograničiti unos natrija na najviše 2300 miligrama dnevno. Izbjegavajte prerađenu hranu, konzerve te pokušajte koristiti manje soli prilikom pripreme jela. No, evo što još možete učiniti:
Unosite kalij i magnezij
Ova dva nutrijenta će vam pomoći uravnotežiti razinu natrija. Oni se nalaze u:
bananama
avokadu
rajčicama
batatu
lisnatom povrću, poput špinata
Konzumirajte proteine
Proteini privlače vodu i održavaju vaše tijelo uravnoteženim. Bjelančevina albumin zadržava tekućinu u krvotoku i sprječava njeno istjecanje i izazivanje oteklina.
Podignite noge
Možete staviti jastuk ispod nogu dok ležite ili ih osloniti uza zid. To je najjednostavniji način da se voda raspodijeli po tijelu.
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17. svibanj 2024 22:07
