Kupewa zakudya zoyambitsa chakudya ndizofala kwa odwala mutu. Koma, kodi munayamba mwamva za kudula zakudya zamchere kuti muthetse ululu wanu? Pano pali phunziro limodzi lomwe limathandiza kuchepetsa mchere monga njira yochepetsera mutu.
Chidule cha Phunziro
Akuluakulu oposa 41 ali ndi zaka 21, omwe ali ndi matenda oopsa kwambiri, kapena odwala matendawa , omwe amawopsa kwambiri, amakhala ndi chakudya chakumadzulo (chumvi) kapena zakudya zamchere zomwe zimadziwika kuti DASH .
Zakudya za DASH zili ndi zakudya zowonjezera zipatso, ndiwo zamasamba, ndi mbewu zonse komanso mafuta odzaza.
Panali chakudya chamasiku atatu omwe ophunzirawo adya zakudya zokhala ndi sodium (3500mg patsiku) kwa nthawi imodzi, motsogoleredwa ndi mlingo wapakati wa sodium (2300mg pa tsiku) kwa nthawi ina, ndi sodium yochepa (1200mg pa tsiku) nthawi ina. Ophunzirawo sankadziwa "kayendedwe ka sodium" kapena kuti adapatsidwa chakudya ku Western kapena DASH.
Chonde dziwani kuti anthu ambiri a ku America amadya zakudya za sodium, pafupifupi 3400mg!
Ophunzirawo adye chakudya chimodzi tsiku lililonse pa malo ophunzirira. Zida makumi awiri ndi zinayi zamkodzo zatengedwa kuti zitsimikizire kuti anthu akudya chakudya chawo. Izi zimachitidwa poyesa kuchuluka kwa sodium ndi zina electrolytes mu mkodzo.
Ophunzirawo adadzaza mafunso pambuyo pa masiku makumi atatu ndi atatu kuti aone zotsatira zake kuchokera ku zakudya, kuphatikizapo kuchuluka kwa kapweteka ndi kupweteka kwa mutu.
Zimene Phunziroli Linasonyeza
Zotsatira zimasonyeza kuti iwo amene amadya zakudya zochepa m'masodi-kaya kuchokera ku DASH kapena chakudya cha ku Western-anali ndi misinkhu yochepa kuposa iwo omwe ankadya zakudya zapamwamba za sodium.
Izi zikutanthauza kuti kudula mchere kungathandize kupewa mutu. "Chifukwa" chotsatira chiphunzitso ichi sichidziwika, koma sikuti chikugwirizana ndi kukakamizidwa kwa magazi.
Kodi Muyenera Kugwiritsa Ntchito Mchere Wochuluka Bwanji?
Bungwe la American Heart Association (AHA) limalimbikitsa mchere wokwana 1,500mg tsiku lililonse, lomwe liri pafupi supuni ya 3/4 patsiku la mchere, osati zambiri! Mabungwe ena amalimbikitsa 2,300mg tsiku lililonse. Chithunzi chachikulu apa si chiwerengero chochuluka, koma kuti tonsefe tikhoza kudula.
Zoperekera za Phunziro
Panali mavuto ena ndi phunziroli. Kwa wina, phunzirolo linaphatikizapo anthu okha okhala ndi malire kapena okwera magazi. Kuwonjezera pamenepo, ophunzirawo adadzaza mafunso okha kumapeto kwa tsiku lililonse la 30. Pomalizira, phunziroli silinatchule mitundu yonse ya mutu omwe ophunzira adakumana nayo.
Kawirikawiri, phunziroli limalimbikitsa chiyanjano pakati pa sodium kudya ndi mutu. Mafukufuku ambiri amafunika kuti asokoneze gululi. Kumbukirani, chiyanjano kapena mgwirizano sichikutanthauza kuwononga.
Tengani Uthenga wa Kumudzi
Zingakhale zothandiza kuyesa kuona ngati kudula mchere kumathandiza kuti muthetse mutu. Ngati chili chonse, kuchepetsa mchere kumapindulitsa thanzi lanu la mtima. Lankhulani ndi dokotala wanu poyamba kuti mukonze dongosolo.
Zotsatira:
American Heart Association. "Sodium ndi Salt". mtima.org. 21 Apr 2017.
Amer M, Woodward M, Appel LJ. Zotsatira za zakudya za sodium ndi zakudya za DASH pa zomwe zimachitika pamutu: zotsatira za ma ARV ambirimbiri DASH-sodium. BMJ Open 2014; 4: (12): e006671.