Ngakhale kuti kugwirizana pakati pa mchere (sodium) ndi kuthamanga kwa magazi kumatsutsanabe pakati pa zamankhwala, kafukufuku wasonyeza kuti anthu akamachepetsa mchere, mphamvu zawo za magazi zimachepa.
Anthu ena amawoneka kuti akutsutsana ndi zotsatira zoipa za mchere, pamene ena - makamaka African American ndi okalamba - akuwoneka kuti ndi hypersensitive. Chifukwa chakuti sitingathe kuneneratu, kutsekedwa kwa mchere ndi njira yochenjera popewera kuthamanga kwa magazi .
Werengani Zakudya Zakudya
Chakudya chilichonse chogulitsidwa ku United States chiyenera kutengera chizindikiro chomwe chimatulutsa zakudya zonse komanso zakudya zokhudzana ndi zakudya. Zina mwazolemba zokhudzana ndi zakudya ndi gawo lomwe limakuuzani momwe angagwiritsire ntchito mamiliyoni angapo a sodium (mchere) mankhwalawa ali ndi. Ngati mulibe chizoloŵezi chowerenga malemba awa, mukhoza kudabwa ndi mchere wa zakudya zina zomwe zimadya. Msuzi zam'chitini, mwachitsanzo, nthawi zambiri zimakhala ndi mchere wochuluka kusiyana ndi momwe mungadye tsiku lonse (gawo lovomerezeka la sodium liri pafupi makilomita 2,400).
Gulani Zakudya Zatsopano
Zakudya zonse zogwiritsidwa ntchito zili ndi mchere wochuluka. Ngakhale zina ndizofunikira pa kukonzekera ndikuthandizira kusunga zakudya zatsopano, ambiri ndi osafunikira. Zakudya zokonzedwa nthawi zambiri zimadalitsika kuti ziwonongeke kuti ziwonongeke zomwe zimachitika pamene zakudya zikukonzekera ndi kukonzekera. Kusankha zipatso ndi ndiwo zamasamba zowonjezera pazowonongeka kapena zam'chitini zimatha kuchepetsa kudya kwa mchere tsiku ndi tsiku ndi oposa 15 peresenti. Pamene pali lingaliro kuti zipatso ndi ndiwo zamasamba zimakhala zodula kuposa momwe amachitira kale, maphunziro angapo apadziko lonse asonyeza kuti izi si zoona. Ngakhale zinthu zosasangalatsa kapena zapanyanja nthawi zambiri zimakhala zodula, zopezeka m'deralo, zokolola za nyengo-nyengo zimakhala zotsika mtengo.
Chotsani Salt Shaker
Mchere wa mchere ndiwothandiza kwambiri kuti mchere wa tsiku ndi tsiku udye. M'mabanja ambiri, mchere umaphatikizidwa ku chophika, mchere wochulukidwa umaonjezera "kulawa" pophika, ndipo mchere wochulukanso umawonjezeka pamene chakudya chikufika patebulo. Ngakhale kuti nthawi zambiri palibe cholakwika ndi kuwonjezera kuchuluka kwa mchere kwa chophimba, pewani kuyesedwa kuwonjezera mchere pambuyo pake. M'malo mwake, ganizirani m'malo mwa mchere wanu wamchere ndi timabotolo ting'onoting'ono ta zitsamba ndi zonunkhira. Makampani ambiri opanga zonunkhira tsopano amapanga mabotolo ang'onoang'ono a zitsamba zofewa ndi zonunkhira zomwe zimapangidwa m'malo mwa mchere. Malo ogulitsira malonda ambiri amakhala ndi nyumba zawo kapena ma generic, komanso. Nkhumba ya garlic, rosemary, thyme, katsabola, ndi paprika ndizo zonse zokoma komanso zowathandiza.
Dulani Bwererani pa Instant Foods
Mu chikhalidwe chathu chochulukirapo, nthawi yolimbikitsidwa chirichonse kuchokera ku oatmeal mpaka mbatata amapezeka mu mawonekedwe "instant". Kawirikawiri, zakudya zowonjezerazi zili ndi mchere wochuluka kwambiri kusiyana ndi anzawo omwe sakhala nawo nthawi yomweyo. Mtundu umodzi wa oatmeal wamba, mwachitsanzo, uli ndi mchere wokwanira pafupifupi 30 peresenti kusiyana ndi mitundu yosiyana siyana. Ngakhale kuti nthawi yosungira nthawiyo ingawoneke yokongola, kuwerenga mauthenga okonzekera nthawi zambiri kumasonyeza kuti nthawi yopezeka ndi yochepa kwambiri. Pogwiritsa ntchito chitsanzo chathu, malangizowa amalola kuti nthawi yokonzekera isakhale mphindi zisanu musanayambe kudya, pomwe bukhu losasintha limatenga mphindi zisanu ndi ziwiri mpaka zisanu ndi zitatu kukonzekera. Msuzi wophikidwa, pasitala, ndi zakudya zosakaniza nthawi zambiri ndizo zoyipa kwambiri m'gulu lino.
Sankhani Zakudya Zam'madzi Zam'munsi
Ngakhale kuchotsa kukonzekera kapena kukonzekera "kukonzekera" kwathunthu kungakhale kovuta kwa mabanja ambiri, ambiri opanga zakudya izi nthawi zambiri amapereka mchere wamtundu wa mankhwala awo, ndipo zolembazo zimatchulidwa momveka bwino kuti ziwonetse kusiyana uku. Okonza, zowonongeka, tirigu, ndipo ngakhale mbatata za mbatata zonse ziri ndi zosankha zamchere zochepa, kawirikawiri ndi mtengo womwewo. Kuti mutenge mchere wambiri mu zakudya zamtundu uwu, mugule mchere wothira mchere, saladi, ndi zakudya zowonjezera "monga zakudya zopangira mkate. Zakudya zowonongeka, zolembedwa "chakudya chamasana mu bokosi" zogulitsidwa malonda kwa ana, komanso zakudya zopsereza zokhala ndi tizilombo toyambitsa matenda ndizomwe zimakhala ndi mchere kwambiri ndipo ndizofunikira kuti tilowe m'malo m'malo.
Pukutani Zakudya Zam'chitini kapena Zowonongeka Musanadye
Sikuti zakudya zonse zamzitini kapena zowonjezera zili ndi njira zatsopano. Mwachitsanzo, nkhuku ndi chakudya chodziwika kwambiri ndipo ndizochokera puloteni yotsika kwambiri. Mofananamo, ogulitsa pa bajeti sangathe kupeza nyemba zatsopano kapena nyemba katsitsumzu pakati pa nyengo yozizira, pamene mitengo ikhale yoyamba. Pa zochitika zoterezi, mukhoza kuchepetsa mchere wa zakudya izi powadzoza musanadye kapena kuphika. Nkhumba ya zamzitini ikhoza kutsukidwa bwino muchithunzichi - chitseguleni, tsambulani madzi odzaza ndi kuthira kawiri kapena katatu madzi ozizira ndi omveka. Zomera zobiriwira zimatha kutsukidwa pogwiritsa ntchito colander musanayambe kutentha kapena kutentha. Gawo losavuta likhoza kuchepetsa kuchuluka kwa mchere ndi 25 mpaka 40 peresenti.