Ngati muli ndi shuga, lingaliro lanu loyamba lingakhale la shuga, osati mchere. Koma kumwa mchere kungakhale kofunikira kwambiri pa thanzi lanu. Nkhaniyi ikufotokozera chifukwa chake muyenera kuyang'ana mchere ndi momwe mungachitire ndi matenda a shuga.
N'chifukwa Chiyani Muyenera Kusamala Mchere?
Mchere ndi imodzi mwa njira zomwe timapeza sodium mu zakudya zathu. Kuthamanga kwambiri kwa sodium kungayambitse kupanikizika kwa magazi, komwe kumabweretsa chiopsezo cha matenda a mtima ndi kupwetekedwa - zikhalidwe ziwiri zomwe zimakhala zofala kwambiri ngati muli ndi matenda a shuga a mtundu wa 2 .
Bungwe la American Diabetes Association ndi USDA onse awiri amalimbikitsa malire a 2,300 mg ya sodium patsiku (ndiwo kuchuluka kwa sodium mu supuni ya mchere). Polemba nambalayi, ganizirani izi: Ambiri amwenye amatha kutenga 3,440 mg ya sodium tsiku lililonse. Kwa anthu omwe ali ndi mphamvu ya magazi, kapena omwe ali okalamba, malangizowo ndi owopsa kwambiri: 1,500 mg pa tsiku.
Kodi Mungadye Bwanji Mchere?
Ngati muli ngati anthu ambiri, 75% ya sodium mu zakudya zanu amachokera ku lesitilanti ndi zakudya zothandizidwa. Zakudya zokonzedwa bwino ndi zokonzedwa nthawi zambiri zimakhala zodzaza ndi mchere (ndizo zoteteza komanso zimathandiza kuti chakudya chikhale chabwino). Chakudya chadyera chimadziwikiranso mchere, kaya mukudya pa malo odyera zakudya kapena chakudya. Choncho chimbudzi chachikulu ndicho kudya nthawi zocheperako ndikudya zakudya zatsopano, zosagwiritsidwa ntchito pakhomo.
Idyani Zakudya Zambiri
Kuphika zakudya zatsopano, zomwe simukuzigwiritsa ntchito ndizozimene mungachite kuti muchepetse sodium mu zakudya zanu.
M'malo modalira zakudya zokonzeka, yesani kupanga zakudya izi kukhala maziko a zakudya zanu:
- Zipatso ndi ndiwo zamasamba: mwatsopano kapena chisanu; Mitengo yamzitini nthawi zambiri imakhala ndi sodium yowonjezera
- Mbewu zonse: kumbukirani, mkate nthawi zambiri uli ndi sodium yochuluka. Pasta ndi mbewu zonse zomwe mumadziphika zokha zokhala ndi sodium yomwe mumaphatikizapo
- Mtedza ndi mbewu: Gulani osalted, makamaka yaiwisi (mungathe kudzicheka nokha)
- Nyama yatsopano kapena yozizira, nkhuku, ndi nsomba, osati zodzaza mu saline kapena madzi amchere
- Nyemba zouma, nandolo ndi mphodza: Agule iwo zouma ndikuphika nokha kuti muzisunga zazikulu pa sodium
- Zakudya zophikidwa: Ngati mukugula zakudya zokonzedwa bwino zam'chitini, onani "low-sodium" kapena "palibe mchere wowonjezera"
Yang'anirani Zakudya Izi
Zakudya zina zimakhala zapamwamba kwambiri mu sodium. Ngati mukugulitsa zinthu zogulitsidwa, zakudya zokonzedwa bwino, mukufuna kuwerenga nthendayi yeniyeni kuti muwone momwe mankhwalawa aliri. Kuwonjezera pa kukuwuzani kuchuluka kwa mamiliyoni ambiri a sodium aliwonse ogwira ntchito, chizindikirocho chidzatanthauzanso ndalamazo peresenti ya mtengo wa tsiku ndi tsiku (chiwerengero cha chikwama cha 2,300 mg). Chenjerani ndi zakudya izi, zomwe zimakhala zovuta kwambiri mu sodium:
- Nyama yosakanizidwa, monga nyama yankhumba, soseji ndi nyama chamasana
- Tchizi
- Zakudya zopangira zakudya zopangira zakudya monga mbatata ya mbatata ndi osokoneza
- Mavitamini, monga ketchup akhoza kunyamulidwa ndi mchere
- Saladi kuvala
- Msuzi wokonzedwa ndi msuzi akhoza kukhala okwera kwambiri mu sodium
Pewani kumwa mchere tsiku ndi tsiku ndikusamalira mtima wanu.