Mchere ukugwedezeka ponseponse ndipo maphunziro atsopano akutsutsana akuwombera malingaliro pa zomwe ziridi ndalama zokwanira kudya tsiku ndi tsiku. Takhala tikukhala pansi pa "mchere wosachepera bwino" chifukwa cha kuchepa kwa mtima wa mtima (CHD) ndi chenjezo lakumwazi kwa zaka zambiri. Tsopano ife tikukumenyedwa ndi mchere wosakwanira mu zakudya zathu zingayambitsenso mavuto a mtima ndi imfa.
Magazini ya American Journal of Hypertension inafotokoza phunziro lovomerezeka lomwe linanena kuti "palibe chinthu china choyambirira kapena chowonjezera choyesera chinali chochepetsetsa kwambiri chomwe chimakhala ndi zotsatira zopindulitsa pazomwe zimayambitsa matenda (ACM) kapena cardio vascular disease (CVD)."
Sayansi ikuyendetsa manja ndipo, pofuna kuyesa kuthetsa pansi, Centers for Disease Control and Prevention (CDC) inapempha Institute of Medicine (IOM) kuti ifike pansi pa zakudya za sodium ndi zaumoyo kwa anthu ambiri. Musanayambe kugwira ntchito yanu ndikuyamba salting chakudya popanda lingaliro, tiyeni tilowe mu zomwe sayansi akunena zokhudzana ndi mchere.
Timafuna Mchere
Mchere uli ndi sodium, chinthu chofunikira chomwe thupi liyenera kugwira bwino. Sodium imayambitsa mphamvu ya magazi, mphamvu ya magazi, ndipo imachita mbali yofunikira m'mitsempha ndi minofu yomwe ikugwira ntchito bwino.
Mchere umathandiza thupi lathu kuti likhale labwino komanso losungunuka makamaka pa nthawi ya masewero olimbitsa thupi kumene timataya madzi ndi sodium kudzera mu thukuta. Mchere umachitika mwachibadwa mu zakudya zina monga masamba, mkaka , nyama, ndi ma condiments ambiri ogula m'sitolo.
Mchere wa mchere ndi wodziwika bwino pa matebulo odyera kumene sodium yowonjezera imayikidwa ku zakudya zamchere kale. Malangizowo a sukulu akale omwe amamwa mchere wokwana 1500mg osapitirira 2300mg tsiku lililonse (osachepera 1 tsp ya mchere wamchere) tsopano ali pa mpando wotentha.
Kafukufuku Wowonjezera Amafunika
Kafukufuku sakunena kuti mchere wochuluka ndi wabwino kwa inu-chilichonse chodetsa nkhaŵa chingakhale chosachiritsika. Koma zomwe zili zovuta ndizo "malire ochepa omwe amamwa mchere chifukwa cha chitetezo sanagwidwe bwino."
Zomwe zawoneka ndizokuti zakudya zochepa za mchere zimapangitsa kuti renin-angiotensin-aldosterone ndi machitidwe amanjenje achifundo omwe angapangitse insulini kukana. Izi zikutanthauza kuti thupi limatulutsa insulini koma sadziwa momwe lingagwiritsire ntchito bwino ndipo limagwirizanitsidwa ndi chiopsezo chachikulu cha matenda a mtima.
Vuto lopangitsanso mchere wodutsa mchere kwa anthu onse, mwina sikukanakhala njira yabwino yothetsera vuto la sodium lomwe limayambitsa matenda a mtima. Chowonadi chokhudzana ndi mchere chimadya mochuluka kapena chochepa kwambiri chingakhoze kuvulaza malingana ndi munthuyo.
Institute of Medicine yadza patsogolo ndi "mayesero odzitetezera ambiri omwe adzayendetsedwe mosavuta, monga awa akuyimira mapangidwe apamwamba kwambiri ophunzirira kuti atsimikizire zotsatira za sodium pa zotsatira zaumoyo." Ndipo, malinga ndi New England Journal of Medicine, "kutanthauzira mosasamala zokhudzana ndi zotsatira zomwe ochita kafukufuku amachititsa zingawononge zotsatira zosayembekezereka ndi nkhani za nyuzipepala monga "Tsopano Mchere Wosatetezedwa Kudya."
Ndi chisokonezo chonse chokhudzana ndi mchere, kafukufuku wowonjezera amafunikanso kufufuza zowonjezereka za 1500 mpaka 2300mg wa mchere monga zopindulitsa kwa anthu ambiri.
Zotsatira:
Institute of Medicine National Academy, Sodium Intake M'madera Ofufuza Kupeza Umboni, Brian Strom et al., Report Brief 2013
Metabolism yachipatala ndi yowunika, Zakudya zopanda mchere zimachulukitsa insulini kuzinthu zabwino, Garg R et al., 7/11
Magazini ya American Journal of Hypertension, Poyerekeza ndi Zowonjezera Zowonjezera Sodium, Zakudya Zochepa Zochepa Ndi Zowonjezera Zimayenderana ndi Kuwonjezeka kwa Imfa: A Meta-Analysis, Niels Graudal et al., 3/20/14
New England Journal of Medicine, Salt in Health and Disease-A Delicate Balance, Florian L. Stigler, MD, MPH et al., 6/27/13