Ambiri, pofunafuna moyo wathanzi, amaganiza za momwe angaperekere mchere. Kupatula apo, tidauzidwa kuyambira ubwana kuti mchere ndi poizoni. Kodi zili choncho?
Chakudya chamchere ndi magalamu 3-5 patsiku, ndiye kuti, supuni imodzi yopanda. Awa ndi malingaliro operekedwa ndi WHO mu Sodium Intake for Adult and Children malangizo. Anthu ambiri amagwiritsa ntchito zokometsera izi mopitilira muyeso (nthawi zina 2 kapena kupitilira apo), zomwe zimapangitsa kuwonjezeka kwa kuthamanga kwa magazi, matenda am'mimba, ngakhale khansa. Kupewa mchere kumakulitsa thanzi lanu, kuthandizira kuchotsa kutupa ndi kunenepa kwambiri. Komabe, muyenera kusiya chizolowezi chowonjezera mchere pachakudya. Munkhaniyi muphunzira zomwe kusiya mchere kumapereka komanso momwe mungasiyire chizolowezi chowonjezera NaCl pachakudya.
Nchiyani chingapereke mchere?
Asayansi ochokera ku Tufts University (USA, Massachusetts) adachita kafukufuku wamkulu kwambiri pazokhudza mchere m'thupi mu 2017. Ofufuzawo adazindikira kuti kuchepetsa kudya mchere sikumatha kudya, koma kufunikira. Asayansi apeza kuti mchere wochuluka ndiwo umayambitsa imfa khumi iliyonse.
Komanso, kuchepetsa kudya mchere, kapena m'malo mwake kukana kuthira mchere m'zakudya, kumathandizira pantchito zamagulu ndi ziwalo zambiri. Tiyeni tiwone zabwino zomwe zingapezeke pazakudya zopanda mchere. Werengani zambiri zakufufuzaku komwe kudachokera.
Pali zifukwa zingapo zopewera mchere ndipo zingakhudze mbali zotsatirazi pamoyo wanu:
- kukonza mawonekedwe;
- kusintha kwa moyo wabwino;
- kukhazikika kwamalingaliro am'maganizo.
- kukonzanso kwabwino kwakumverera kwa kukoma.
Maonekedwe
Sodium chloride amasunga madzi mthupi lathu, zomwe zimapangitsa kuti nkhope yotupa. Ndipo iwo omwe ali ndi vuto la matenda oopsa kapena ali ndi vuto la impso ndi zotulutsa ziwalo nawonso amayamba kutupa kumapeto. Mukasiya kugwiritsa ntchito NaCl, mutha kuchotsa kutupa ndikukonda kuwonekera kwanu pakalilore.
Mphindi yachiwiri yakukongoletsa mawonekedwe ako ndikuchepa thupi. Pakatha milungu iwiri wakana mchere wonse komanso chakudya choyenera, utaya makilogalamu 3-4 a kunenepa kwambiri.
Kukhala bwino ndi chitetezo chokwanira
Chakudya chopanda mchere chimakhazikitsa kuthamanga kwa magazi, kumathandizira magwiridwe antchito amtima, kumachepetsa mutu chifukwa chakutopa kwanthawi yayitali, komanso kumathandiza kuti thupi lizitha kupirira nkhawa mosavuta. Zotsatira zake, thanzi limakula bwino, kulimbana ndi matenda opatsirana komanso ma virus kumawonjezeka.
Mbiri yamalingaliro
Nthawi iliyonse mukamawonetsa kulimba mtima ndikupeza zotsatira zooneka bwino za izi, kudzidalira kwanu, kudzidalira kwanu, komanso kusinthasintha kwa malingaliro anu kumasintha. Potsatira zakudya zopanda mchere, sikuti mumangokhala ndi thanzi labwino, komanso mumakulitsa mtima wanu ndikukhazikika pamalingaliro anu.
Kukoma kwatsopano kwa chakudya
Popanda sodium chloride, chakudya chimalawa zatsopano. Mumva kukoma kwenikweni kwa tomato, nkhaka, tsabola belu, yesani zophatikiza zatsopano. Mitengo yanu imatha "kuyambiranso" ndikulawa chakudyacho kwambiri.
Ubwino wopewa mchere wowonda
Ngati mukuphunzitsa kuti muchepetse thupi ndikusintha mawonekedwe anu, kenako ndikusiya kudya zakudya zamchere, mumatha kukwaniritsa zomwe mukufuna. NaCl imasunganso yankho lamchere yamadzi m'matumba a adipose
Kuchotsa mchere ndikofunikira makamaka kwa othamanga omwe amachita nawo masewera monga masewera olimbitsa thupi, masewera olimbitsa thupi, masewera andewu, pomwe magalamu 100-200 amtundu uliwonse angakhudzire magwiridwe awo kapena gulu lawo lolemera.
Kupewa kudya mchere wambiri kumathandiza aliyense amene akuchita masewera olimbitsa thupi kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Mchere wochepa umatanthauza mafuta ochepa thupi.
Kodi zingakhale zovulaza ngati simugwiritsa ntchito mchere konse?
Kodi pali vuto lililonse kupewa mchere? Chofunika kwambiri chomwe timapeza pagome kapena mchere patebulo ndi sodium. Kuphatikiza pa mchere, umapezeka mu zakudya zambiri zomwe timadya kadzutsa, nkhomaliro kapena chakudya chamadzulo. Chifukwa chake, ngati mutasiya kuwonjezera makhiristo oyera kuchokera pachakudya cha mchere pachakudya, simudzataya chilichonse.
Gulu la zakudya zokhala ndi sodium wochuluka kwambiri:
| Dzina la malonda | Sodium okhutira (mg / 100 magalamu a mankhwala) |
| Mkate woyera, mkate wa batala | 240-250 mg |
| Mkate wa rye | 430 mg |
| Chimanga | 660 mg |
| Sauerkraut | 800 mg |
| Nyemba zamzitini | 400 mg |
| Bowa | 300 mg |
| Beet | 260 mg |
| Selari | 125 mg |
| Zoumba | 100 mg |
| Nthochi | 80 mg |
| Madeti | 20 mg |
| Zowonjezera | 15 mg |
| Maapulo | 8 mg |
| Mkaka | 120 mg |
| Tchizi cha koteji | 30 mg |
| Mazira | 100 mg |
| Tchizi cholimba | 1200 mg |
| Ng'ombe, nkhumba | 100 mg |
| Nsomba | 100 mg |
Mutha kutsitsa tebulo apa kuti muzidziwa zamchere zam'mitundu yonse.
Powonjezera mchere pachakudya, kumbukirani kuti pali sodium kale mmenemo. Kuchulukitsa kwa mankhwalawa ndikoyipa monga kusowa kwake.
Momwe mungatulutsire mchere pang'onopang'ono?
Kuonjezera mchere pachakudya ndi chizolowezi chomwe chakhala chikufaniziridwa ndi kusuta, koma kusiya ndikosavuta kuposa kusiya. Kodi ndizotheka kusiya mchere? Inde inde! Chinthu chachikulu ndikuti pang'onopang'ono muzolowere kulawa kwatsopano kwa chakudya, kuzolowetsa thupi lanu popanda izi. Maupangiri ochepa osavuta angakuthandizeni kuti mudziphunzitse kudya zakudya zochepa zamchere komanso kuti musawonjezere NaCl pokonza chakudya.
Werengani kapangidwe kake
Mukamagula chakudya m'sitolo, werengani mosamala zosakaniza zomwe zili m'maphukusiwo. Sankhani zitsamba ndi zonunkhira popanda mchere, ndi zakudya zina zomwe zili ndi kloride wocheperako. Ndikofunika kuti malongosoledwewo akhale ndi zosakwana 0,3 g pa magalamu 100 azinthuzo. Ngati chiwonetsero chokulirapo chikuwonetsedwa, lekani kugula. Kuti mudziwe kuchuluka kwa mchere womwe umagulitsidwa, chulukitsani kuchuluka kwa sodium popanga 2.5.
Onjezerani tsabola ndi zonunkhira zina m'mbale
Tsabola wofiira ndi wakuda, zonunkhira zouma ndi zitsamba, tsabola tsabola samangowonjezera fungo lokoma m'mbale, komanso zimapangitsa kuti chakudya chikhale chowala bwino. Zikuthandizani kuti musavutike kusiya chizolowezi chogwiritsa ntchito mchere wothira mchere pokonza saladi kapena mbale zina. Osachinyalanyaza powonjezera zonunkhira kuti mupewe kuyambitsa mavuto am'mimba.
Idyani zitsamba zatsopano
Parsley, katsabola, udzu winawake, letesi, coriander, basil, anyezi wobiriwira amapatsa chakudya chisangalalo chapadera. Simukufuna kuwasokoneza ndi mchere. Sakanizani masamba ndi masamba ena molondola. Katsabola kamathandizira kukoma ndi kununkhira kwa mbatata yophika, basil "suti" tomato, ndi nyama ya mwanawankhosa ndi ng'ombe zimaphatikizidwa bwino ndi rosemary ndi coriander.
Pewani ketchups, mayonesi ndi msuzi
Mayonesi, ketchup, msuzi wa soya ndi mpiru zimakhala ndi mchere wambiri. Mwa kuwonjezera iwo ku mbale yayikulu, mumawonjezera mchere. Ngati mukufuna kudya zakudya zabwino, lekani kuzidya.
Gulani ufa wouma wouma m'malo mwa mpiru wogula sitolo. Sakanizani pang'ono ufa ndi madzi ndi shuga. Mudzalandira kukoma kofananako ndi mpiru wochokera ku supermarket, popanda mchere.
Sinthani msuzi ndi kirimu wowawasa wonenepa kapena osakaniza adyo, zitsamba, mandimu, ndi cilantro kapena arugula. Kusakaniza uku kumakupatsani mbale kulawa zokometsera pang'ono ndi fungo lapadera. Zimayenda bwino ndi nsomba ndi nyama nyama, mpunga, sushi.
Idyani chakudya chokometsera
Mwinanso mwazindikira kuti mutatha kudya mwachangu, ma pie kapena zotayira kuchokera m'sitolo, mumakhala ndi ludzu. Mchere wambiri amawonjezera kuti azisunga nthawi yayitali. Sankhani "zoyipa" izi pachakudya choyamba.
Yesetsani kuphika nokha pogwiritsa ntchito zatsopano zomwe mumagula. Bweretsani chakudya chochepa, chopatsa thanzi kuti mugwire ntchito m'malo mwa pizza, ma rolls, ndi zakudya zina zopanda pake zomwe zimathandizira kunenepa kwambiri komanso mavuto am'mimba.
Zotsatira zakupewa mchere
Ndiyenera kusiya mchere? Kusanthula zabwino ndi zoyipa zomwe zimapezeka chifukwa chodya mchere wopanda mchere kukuthandizani kupanga chisankho.
Zotsatira zabwino zopewa mchere:
- Kukhazikika kwa kuthamanga kwa magazi, kupewa thrombosis, stroke.
- Kutaya kutukusira kumaso, m'miyendo ndi m'miyendo.
- Kukhazikika kwadongosolo, kumachepetsa mwayi wamiyala ya impso, kumachepetsa nkhawa za impso.
- Kuchepetsa chiopsezo cha matenda amisempha (nyamakazi, arthrosis).
- Kuchepetsa thupi mwa avareji ya kilogalamu 1.5 pa sabata.
- Kupititsa patsogolo masomphenya chifukwa cha kupsinjika kwa kuthamanga kwa magazi ndi kutulutsa kwamadzi koyenera kwamatenda oyandikira mitsempha ya optic.
- Kuchulukitsa chidwi cha masamba amakomedwe.
Zotsatira zoyipa:
Zakudya zopanda mchere zimangotanthauza mapulogalamu okhwima opatsa thanzi. Sabata yoyamba ikhala yovuta kuti muzolowere. Chakudyacho chidzawoneka chopanda pake komanso chosasangalatsa. Njala idzachepa, padzakhala kuchepa pang'ono kwamaganizidwe. Komabe, dzikoli limadutsa pang'onopang'ono ndipo thanzi limakhala bwino.
Zindikirani! Vutoli limatha kukulirakulira m'masiku oyamba. Akatswiri amalimbikitsa kuti muchepetse ndalama pang'onopang'ono mpaka zitasiya.
Mapeto
Ngati simunakonzekere kusintha momwe mumadyera, konzani "masiku opanda mchere" - musadye chakudya chamchere tsiku limodzi pa sabata. Mwachidziwitso, payenera kukhala masiku osachepera asanu pamwezi. Simudzataya thupi kapena kuchotsa edema kuulamuliro wotere, koma iyi ndi njira yabwino yopewera matenda oopsa komanso matenda a impso, komanso njira yosiya zakudya zamchere pang'onopang'ono. Kodi muyenera kusiya mchere kwathunthu? Chisankho ndichanu. Ubwino wa yankho ili ndi wokulirapo kuposa mbali zoyipa.
