Funso: Ndauzidwa kuti ndisiye mchere komanso sodium chifukwa cha thanzi. Ndi kosavuta kusiya kuwonjezera mchere ku chakudya changa, koma sodium yonse yowonjezera imachokera kuti? Kodi mungandithandize? Kodi ndingagwiritse ntchito chiyani m'malo mwa mchere wamba?
Yankho: Kwa anthu ambiri, kudya kwambiri sodium kungapangitse kuthamanga kwamphamvu kwa magazi, chomwe ndi chiwopsezo cha matenda a mtima monga mtima ndi sitiroko, ndipo zingayambitse kusungunuka kwa madzi.
Ngati mukumvera sodium, kuchepetsa kuchuluka kwa mchere ndi zowonjezera zomwe zili ndi sodium zingathandize kuti magazi anu azikhala bwino.
Kasipuni imodzi yamchere imakhala pafupifupi mamiliyoni 2,300 sodium. Pakadayi imodzi yokha ya supuni ya tiyi imakhala ndi ma milligrams 580, ndipo mchere wochuluka uli ndi mamiligalamu 150.
Ngakhale mchere ndiwopambana, zakudya zambiri zogwiritsidwa ntchito zili ndi sodium, nayonso. Zakudya zam'chitini, zakudya zowonongeka, zakudya zowonongeka, ndi zakudya zina zambiri zowonongeka zili ndi sodium yochulukirapo, kuchokera kumchere omwe amagwiritsidwa ntchito kuti ayambe kudya zakudya komanso zakudya zina zomwe zimakhala ndi sodium m'njira zosiyanasiyana.
Kotero kuti mukhalebe pansi, muyenera kuchita zochuluka osati kungochotsa mchere wanu. Pezani malemba Achidziwitso cha Nutrition kuti mudziwe kuchuluka kwa sodium mu zakudya zomwe mumagula. PeĊµani mankhwala omwe ali ndi mamililo oposa 140 sodium per serving. Mukhozanso kutsuka masamba anu amchere kuti muchotse ena mwa sodium.
Kodi Mphamvu Zambiri Zimakhala Zambiri Motani?
Malinga ndi Guide ya Zakudya kwa Achimereka, 2015-2020, magulu awa a anthu ayenera pakalipano akulepheretsa kudya kwa sodiyoni mpaka mamiliyoni 1,500 patsiku:
- African American
- Odwala matenda a shuga
- Anthu omwe ali ndi kuthamanga kwa magazi
- Anthu omwe ali ndi matenda a impso
- Aliyense ali ndi zaka zoposa makumi asanu
Ndilo gulu lalikulu la anthu.
Aliyense amene sali m'gululi ayenera kukhala pansi pa 2,300 milligrams patsiku, zomwe sizingakhale zophweka ngati mudya zakudya zowonongeka konse, ngakhale zina zomwe ziri zabwino kwa inu. Mudzapeza sodium mu mafuta ambiri kapena margarine, mkaka, mkate ndi zakudya zina zazikulu. Tayang'anani pa chidziwitso Chakudya Chakudya Chakudya Chakudya Chake Chakudya cha Sodium pa Kutumikira.
Fufuzani izi zowonjezera pa malemba a zakudya zonse zomwe zimagulidwa ndi zolembedwera zomwe mumagula:
- Monosodium glutamate
- Zotupitsira powotcha makeke
- Pawudala wowotchera makeke
- Disodium phosphate
- Sodium alginate
- Sodiumdium nitrate kapena nitrite
Thupi lanu limafuna sodium kotero simukufuna kuchotsa sodium yonse ku zakudya zanu (izo zikanakhala zosatheka, zirizonse), koma apa pali njira zina zochepetsera:
- Werengani malemba a zakudya ndikusankha zakudya zomwe zili ndi sodium.
- Sankhani masamba atsopano kapena ozizira m'malo mwa zamzitini.
- Pewani chakudya chamasana ndi kuchiza nyama.
- Khalani kutali ndi zakudya zokhala ndi mazira ozizira monga chakudya chamasana, pizza, ndi zakudya zopanda pake.
- Gulani mtedza wosakanizidwa ndi zokometsera.
- Chotsani mchere kuchokera ku maphikidwe anu.
- Yesani mchere m'malo mwa potaziyamu.
- Kuphatikizana kwa nyengo kumatha kugwira ntchito bwino, koma werengani mndandanda wa zowonjezera ndi Zolemba Zowona Chakudya chifukwa nthawi zambiri zimakhala ndi mchere kapena sodium.
Kodi Mungayambitse Kuthamanga kwa Sodium?
Kuphimba masamba ndi masamba a zamzitini ndi madzi akhoza kuchotsa zina mwa sodium.
Ziri zovuta kudziwa ndendende kuchuluka kwake, koma ngati mutsegula katundu wanu wam'chitini kwa mphindi imodzi kapena apo, mukhoza kuchepetsa zokhudzana ndi sodium 10 mpaka 30 peresenti. Koma, ndikofunika kudziwa kuti maphunziro ndi magwero akuwoneka kuti akusiyana pang'ono ndi momwe sodium ingathe kutsukidwa, kotero ngati mukufuna kufufuza soya magalamu tsiku lililonse, mwinamwake mungakhale mukugula katundu wotsika kwambiri wa sodium. Werengani zilembo Zowonjezera Chakudya Chakumbuyo kwa zitini chifukwa zidzakuwuzani momwe sodium ikugwiritsidwira ntchito iliyonse (onaninso chiwerengero cha mavitamini pa phukusi).
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Nutrient Data Laboratory, Beltsville Human Research Research Center, ku Beltsville, MD. " Zotsatira za kukhetsa ndi kuthira mafuta pavitamini cha Sodium ndi Water Soluble Content ya masamba ophika ."
> United States Dipatimenti ya Zamalonda ndi United United Stated Dongosolo la zaumoyo ndi zithandizo zaumunthu. Malangizo a Zakudya kwa Achimereka, 2015-2020.
Vermeulen RT, Sedor FA, Kimm SY. "Mmene madzi amanunkhira pa zakudya zosankhidwa." J Amadyetsa Assoc. 1983 Apr; 82 (4): 394-6.