Namak Aur Blood Pressure: Roz Kitna Namak Theek Hai? WHO Ki Hidayat Aur Asaan Tareeqay

1. Blood pressure kya hota hai?

Dil jab khoon ko pump karta hai to naliyon ki deewaron par dabao padta hai, isay blood pressure kehte hain. Do numbers likhe jate hain, maslan 120/80. Pehla number dil ke sikurne ke waqt ka dabao hai aur doosra araam ke waqt ka.

American Heart Association aur American College of Cardiology ke mutabiq 130/80 ya us se upar ki musalsal readings high blood pressure (hypertension) ke daaire mein aati hain. Is ka matlab yeh nahi ke ek reading par aap bimar ho gaye, doctor kai readings dekh kar faisla karta hai.

2. Isay "khamosh qatil" kyun kaha jata hai?

Is liye ke zyada tar logon mein high BP ki koi alamat nahi hoti. Kuch logon ko sar ya seene mein dhadkan ya chakkar mehsoos ho sakta hai, magar bohat se log saalon bina jaane guzar dete hain. Dauran-e-khoon ka musalsal zyada dabao dil, dimagh, gurde aur aankhon ko nuqsan pohancha sakta hai.

Bohat se doctor 40 saal ke baad saal mein ek baar BP chaik karwane ka mashwara dete hain, aur agar ghar mein kisi ko BP, diabetes ya dil ka masla hai to is se pehle bhi.

3. Namak aur BP ka rishta

WHO ke mutabiq zyada sodium blood pressure barhata hai, aur sodium kam karne se BP aur dil aur dimagh ki bimariyon ka khatra kam ho sakta hai. WHO ki hidayat mein baalighon ke liye roz 2 gram se kam sodium, yaani 5 gram se kam namak ki had ek strong recommendation hai.

Duniya mein ausat sodium khapat 2019 mein tehreeban 4.3 gram roz thi, yaani WHO ki had se do guna. Hamare khane mein bhi namak aksar zyada hota hai, aur hum is ka andaza nahi lagate.

4. 5 gram namak kitna hota hai?

5 gram namak tehreeban ek chhota chammach (teaspoon) hota hai. Is mein woh saara namak shamil hai jo salan, roti, achaar, namkeen aur packet ki cheezon mein aata hai, sirf wo nahi jo aap upar se chhirakte hain.

Yeh hisaab dekhein to hamare ghar ke achaar, chutney, papar, namkeen, chips, aur Maggi jaisi noodles ek hi baar mein namak ka bara hissa de dete hain.

5. Namak kam karne ke asaan desi tareeqay

Khana pakate waqt namak kam daalein aur mez par namak ki dibiya na rakhein. Achaar, papar aur namkeen ko roz ki jagah kabhi kabhi ka rakhein. Packet wali cheezon par sodium label dekhna seekhein.

Zaiqa badhane ke liye lehsan, adrak, nimbu, dhaniya, pudina aur haldi jaise masalon ka istemal barhayein. Pehle 2 se 3 hafte khana pheeka lagta hai, phir zaiqa adat ban jata hai aur zyada namak ka khana khaara lagne lagta hai.

6. Potassium wali cheezen

Kela, aloo, palak, daalen aur doodh potassium dete hain, jo jism mein sodium ke asar ko behtar karta hai. WHO ne un logon ke liye jinke gurde theek hon kam sodium wale namak ke substitute ka mashwara bhi diya hai, jis mein potassium shamil hota hai.

Magar yeh un logon ke liye nahi jinhein gurde ki bimari ho ya jo kuch dawaen lete hon, kyunke un mein potassium zyada hone ka khatra hota hai. Is liye namak ka substitute lene se pehle doctor se zaroor poochein.

7. Doctor ke paas kab jayein?

Agar ghar par ki readings baar baar 130/80 se upar aayein, ya sar dard, seene mein dard, saans phoolna, nazar mein dhundlapan ho, to doctor se milein. Agar reading bohat zyada (maslan 180/120 se upar) ho aur saath mein seene mein dard, kamzori ya bolne mein takleef ho to fori emergency mein jayein.

Doctor ki di hui BP ki dawa khud band na karein, chahe reading theek aa rahi ho. Agar ghar mein BP naapte hain to roz ek hi waqt par baith kar 5 minute aaram ke baad naapein aur readings likh kar doctor ko dikhayein.

Hawalay (Sources)

• WHO: Sodium intake guideline (adults: less than 2 g sodium / 5 g salt per day)
• American Heart Association: Understanding blood pressure readings

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.