Ngati mwauzidwa kuti muchepetse kudya kwa sodium, ndizotheka kuti mwalangizidwa kuti muchepetse kapena kuthetsa zakudya zambiri zomwe mwakhala mukudya, ngakhale zakudya zomwe zingawoneke ngati zamchere. Ndichifukwa chakuti sodium imagwiritsidwa ntchito mobwerezabwereza monga kusungira komanso ngati kukoma kwabwino, kaya mchere kapena gawo la zakudya zina zokoma.
Kusunga Chakudya
Kugwiritsa ntchito mchere monga choonjezera cha zakudya si chinthu chatsopano. Ndipotu, wakhala akugwiritsidwa ntchito ngati kuteteza kwa zaka mazana ambiri. Ndipotu, mchere unali wofunika kwambiri mu malonda ndipo unali wofunika kwambiri ngati unali ndalama nthawi zina.
Nanga mchere umagwira ntchito bwanji?
Mchere umapangidwa ndi sodium ndi ma chloride ayoni omwe amachepetsa chinachake chotchedwa ntchito ya madzi ya zakudya. Ntchito yamadzi ndi kuchuluka kwa madzi omwe alipo kuti athandizire kukula kwa mabakiteriya kapena kulola zina zomwe zimachitika pochitika.
Mchere ungathenso kutulutsa madzi kuchokera ku mabakiteriya aliwonse omwe alipo, omwe amawapha kapena, mochedwa, amawachepetsanso pang'ono. Kuonjezera apo, mchere umapangitsa mphamvu yakulira, yomwe ingagwiritsidwe ntchito ngati njira ina yosunga zakudya.
Mchere ndi wotetezera wokha, koma nthawi zina mankhwala ena ndi ofunikira. Ena a iwo amagwira ntchito ngati mchere wonyezimira omwe amachititsa kuti madzi asinthe, koma ena amagwira ntchito posintha machitidwe omwe amachititsa kuti zakudya zowonongeka ndi mafuta amphongo azikhala owonongeka.
Mulimonsemo, zotsatira zake ndizo chakudya chomwe chimatenga nthawi yaitali.
Zosungiramo zowonjezeredwa ndi sodium zikuphatikizapo:
- disodium ethylenediaminetetraacetic asidi
- sodium acetate
- sodium ascorbate
- sodium benzoate
- sodium diacetate
- erythorbate ya sodium
- sodium lactate
- sodium nitrate
- sodium nitrite
- sodium phosphates
- sodium propionate
- sodium sulfite
Mudzapeza mankhwala awa mu zakudya zosiyanasiyana kuphatikizapo saladi zokutira, zakudya zamzitini, katundu wophika, zakudya zochiritsidwa, nyama zamzitini, tchizi, jams, jellies ndi zipatso zodzala zipatso. Tayang'anani pa zosakaniza zomwe zalembedwa pa phukusi.
Flavor Enhancer
Mchere ndi kukoma kwapamwamba kuti mwina mumagwiritsa ntchito kuphika kwanu kapena patebulo. Koma izi zimangokhalapo pang'ono pokhapokha kudya kwa sodium zosakwana 25 peresenti. Mungagwiritse ntchito mchere wa tebulo ndikukhalabe pansi pa mavitamini 1,500 mpaka 2,400 pokhapokha ngati mutapewa zina zowonjezera sodium.
Mafuta ena omwe alibe mchere amakhala ndi sodium yambiri. Monosodium glutamate imalimbitsa maganizo anu a umamu kukoma komwe kumapezeka zakudya zopatsa nyama monga nsomba. Sodium acetate ndi yodzikongoletsa kwambiri yomwe imakhala ndi mchere pang'ono chabe mu kulawa, koma zikuwoneka kuti imapangitsa kuti anthu azidya zakudya zokoma, choncho zimapangitsa kuti ayambe kusangalala. Msuzi wa supuni umagwiritsidwanso ntchito monga chophikira chokoma, ndipo ndipamwamba kwambiri mu sodium.
Kuwona Kuchita Kwako
Fufuzani sodium pa Chidziwitso Chowona Chakudya. Ngakhale 'zakudya zochepa za sodium' zikhoza kukhala ndi sodium yambiri kuposa momwe mukuyembekezera. Sodium inalembedwa ndi milligrams pa kutumikira, ndipo izo sizikutanthauza phukusi lonse.
Ngati mudya mkaka wonse wa msuzi wa nkhuku, mukudya zakudya ziwiri kapena zitatu, motero onetsetsani kuti muli ndi sodium yonse.
Zakudya zomwe zimagwiritsidwa ntchito zambiri zomwe zili pamwamba pa sodium ndizo:
- katundu wophika (kuphatikizapo mkate ndi buns)
- tchizi
- Zakudya zamadzulo, nyama yankhumba ndi soseji
- Zakudya za pasitala monga mac ndi tchizi mu bokosi kapena spaghetti mumatha
- pizza (ozizira kapena atsopano)
- Zakudya zopanda chotupa monga chips ndi ena osokoneza
- supu (zamzitini, kapena ufa)
- sauces ndi gravies
- msuzi wamatabwa ndi mbale za pasta
Zotsatira:
American Heart Association. "Chakudya Chotsatiridwa: Kodi Mchere Wonse Ukuchokera Kuti?"
Komiti ya Komiti ya Zamankhwala yothetsera njira zothetsera kuchepa kwa sodium. "Kusungidwa ndi Thupi la Thupi Ntchito Zowonjezera Chakudya."
Komiti ya Komiti ya Zamankhwala yothetsera njira zothetsera kuchepa kwa sodium. "Kulawa ndi Kukoma Ntchito za Sodium mu Zakudya: Chovuta Kwambiri Chothandizira Kutenga Sodium."
Institute of Medicine. "Zofunika Zowonjezera Zakudya: Electrolytes ndi Madzi."