Ndi Mchere Wotani Wonyamwitsa?

Mchere ndi Mchere, Mosasamala Mtundu kapena Malembo

Mchere tsopano umapezeka mu mitundu yosiyanasiyana komanso maonekedwe osiyanasiyana. Palinso zifukwa zosonyeza kuti mchere wina uli wathanzi kuposa ena. Kukula kwa mchere wosiyanasiyana, monga Pink Himalayan, kwachititsa kuti ndalamazo zitheke chifukwa izi zimakhulupirira.

Mwanjira ina, mtundu ndi mawonekedwe osiyana amayenera kupanga kusiyana konse pamene mukuphika ndi salti yapadera. Kodi ali abwino komanso oyenera ndalama? Kodi phindu la thanzi limaperekedwa pogwiritsa ntchito mchere wina?

Kumvetsetsa mchere ndi momwe zimagwirira ntchito m'thupi lanu kudzakuthandizani kuyankha mafunso awa.

Kodi Mchere Ndi Chiyani?

Mchere ndi mchere wopangidwa kuchokera ku zinthu zowonjezera zowonjezera ndi chlorine. Pamodzi, amapanga sodium chloride, mankhwala osakaniza omwe amagwiritsidwa ntchito kuphika, kukonza zaumoyo, komanso misewu yosautsa. Amadziwika kuti table salt ndipo amawoneka ngati miyala yamchere mumtundu wambiri.

Mchere uli wambiri m'madzi a m'nyanja ndipo ndi mchere wambiri umene umayambitsa madzi a m'nyanja pafupifupi 3.5 peresenti ya salinity. Mchere wochuluka umatulutsa kuchokera ku madzi a m'nyanja ndi mchere.

Ntchito Yamchere ndi Thupi

Mchere ndi wofunikanso pa moyo wa munthu ndi thupi. Sodium ndi klorini ndi zinthu zofunika zomwe zimathandiza kusunga maselo, kuyendayenda, komanso shuga. Sodium ndi imodzi mwa miyala yomwe imayang'aniridwa ndi electrolytes. Ma electrolytes amodzi ndi monga sodium, potaziyamu, calcium, ndi bicarbonate. Popanda sodium yokwanira, ubongo wanu sungathe kutumiza zofuna zamagetsi zofunikira kuti thupi lanu likhale bwino.

Monga momwe thupi limafunira kuchuluka kwa sodium pa ntchito yoyenera, kumwa mchere wochuluka kungawonedwe kuti ndi kosayenera. Zakudya zapamwamba za mchere zimasonyezedwa kuti zowonjezera kuthamanga kwa magazi ndi kusunga madzi. Mafuta ambiri a sodium amachititsa kuti thupi likhale ndi madzi kuti asamangidwe kwambiri. Zimayesedwa ngati chitetezo, ndipo thupi lanu likugwira ntchito kuti mukhale oyenera. Chifukwa chakuti sodium yambiri imayambitsa kukwera kwa magazi, madokotala amalimbikitsa anthu omwe ali ndi matenda oopsa omwe amachepetsa kapena kuchotsa mchere.

Research ndi Expert Feedback

Pali kafukufuku wambiri pa mchere komanso momwe zimakhudzira thanzi lanu. Komabe, maphunziro saperewera poyerekeza ndi mchere, zomwe zingayambitse chisokonezo cha mchere wapadera. Popanda umboni wodalirika komanso wovomerezeka, nkofunika kutenga malonda ndi malonda a mchere.

Malinga ndi Rahaf AlBochi, RD, LD, Media Spokesperson wa Academy of Nutrition and Dietetics ndi Mwini wa Olive Tree Nutrition, mchere ndi mchere, kutanthauza kuti polemera kwake ali ndi sodium yomweyo. Kasipuni imodzi yamchere imakhala pafupi 2400 mg ya sodium. Ngakhale pali mitundu yambiri ya mchere padziko lapansi, palibe mchere umene uli wathanzi kuposa wina, akuti AlBochi.

Bungwe la American Heart Association (AHA) linayambitsa kafukufuku ndipo 61 peresenti ya anthu omwe adagwira nawo molakwika ananena kuti mchere wamchere unali ndi zinthu zochepa kwambiri kuposa soya yamchere. Pulofesa Rachel K. Johnson, PhD, RD, American Heart Association ndi Bickford Pulofesa wa Nutrition pa yunivesite ya Vermont, amasonyeza kuti mchere wamchere umakhala ndi mchere wambiri.

Dr. Johnson akuwonetsanso kuti kuyendetsa mchere kumathandiza kukhala ndi thanzi labwino. Ngati mukudya mchere wambiri chifukwa mumakhulupirira kuti uli ndi sodium yochepa, mukhoza kudziyika nokha pa chiopsezo chachikulu cha kuthamanga kwa magazi, zomwe zimabweretsa chiopsezo cha matenda a mtima, "anatero Johnson.

Kuyerekeza kwa Mchere

Malamulo a ku America akudyetsa kuti anthu ambiri adye zakudya zokwana 2,300 mg ya sodium patsiku (5,8 g wa mchere), pamene anthu ambiri amagwiritsa ntchito 9 g mchere (3,600 mg Na) patsiku. Maganizo olakwika okhudza ma salt osiyana angakhale akugwiritsira ntchito mankhwala owonjezera.

AlBochi wapereka ndemanga zodalirika pa mchere wamba, wosiyana. Zotsatira zotsatirazi zidzakhala chitsogozo chothandizira panthawi yonseyi komanso musanasankhe kugula zinthu zokongola.

Table Salt

Mchere wa mchere ndi mchere womwe umagwiritsidwa ntchito kwambiri ndipo nthawi zambiri umakhala ndi iodized, kutanthauza kuti ayodini yawonjezedwa, akuti AlBochi. Angathenso kutchedwa mchere wodetsedwa. Iodini imaphatikizidwa kuti athandize anthu kupeza mavitamini okwanira mu zakudya zawo, zomwe ndizofunika kuteteza goiter, matenda a chithokomiro. Mchere wa mchere ndi mchere wonyezimira, ndipo ndibwino kusankha kuphika.

Kosher Mchere

Mchere wamchere ndi mchere wamchere wambiri. Mukagwiritsidwa ntchito pophika, ikhoza kuwonjezera zakudya zina ndi zakumwa. Pakati pa supuni ya tiyi, mchere wosakaniza ukhoza kukhala ndi sodium yochepa kuposa supuni imodzi ya mchere wa mchere. Izi ndi chifukwa chakuti mchere wosakaniza uli ndi tirigu wochulukirapo, mocheperako umalowa mu supuni. Komabe, kulemera kwake, mchere wosakanizika ndi mchere wamchere ndi ofanana ndi sodium malinga ndi AlBochi.

Nyanja Yamchere

Mchere wa m'nyanja ukhoza kukhala tirigu wabwino kapena makina akuluakulu. Amapangidwa ndi madzi a m'nyanja. Zitsanzo zimaphatikizapo Nyanja Yamchere, Celtic, French (fleur de sel) kapena nyanja ya Hawaii. Mchere wa mchere ukhoza kupeza mchere wambiri womwe ungawonongeko mophika koma sungapereke ubwino wathanzi. Mchere wamchere umakhalabe mchere, ndipo umakhala wofanana ndi sodium kulemera monga mchere wina umanena AlBochi.

Mchere wa Himalayan wamtundu

Mchere wa Himalayan wamtunduwu umadziwika ngati mchere wotsirizira, chifukwa umagwiritsidwa ntchito kumapeto kwa kuphika kuti uwonjezere kukoma ndi zakudya zosautsa. Lili ndi mchere, koma palibe ubwino wathanzi kugwiritsa ntchito mchere wa Himalayan pa mchere wina. Malingana ndi AlBochi, Iwo amaperekabe kuchuluka kwa sodium pa kulemera monga mchere wina uliwonse.

Mchere Wamchere

Choloŵa m'malo cha mchere ndi mchere umene umalowetsa m'malo ena kapena sodium ndi potassium, magnesium, kapena mchere wina. Mchere wa Lite ndi mchere umene uli ndi theka la kloridi ndi hafu ya potassiamu kloride. Amalowa m'malo mwa salt angagwiritsidwe ntchito ndi anthu omwe amadya zakudya zowonjezera, koma nthawi zonse funsani dokotala musanagwiritse ntchito mankhwalawa, makamaka ngati muli ndi vuto la impso.

Mchere Wothirira

Mchere wokhala ndi mchere ndi mchere ndi zitsamba ndi zokometsera monga udzu winawake wamchere, adyo mchere, kapena amchere a anyezi. Pofuna kuchepetsa kuchuluka kwa sodium mu zakudya zanu, ndi bwino kugwiritsa ntchito zitsamba zokha m'malo mwa mchere wokhala ndi mchere, monga nyemba za udzu winawake, ufa wa adyo kapena mazira a anyezi omwe alibe sodium iliyonse.

Mchere ndi Masewu a Sodium

Kusankha mchere wabwino kwambiri kumatsikira pansi kuti mulawe ndi kukonda. Malingaliro a akatswiri asonyeza kuti mchere ndi mchere, ndipo nthawi zambiri umakhala ndi sodium yomweyo. Zina zowonjezera mchere zimapezeka mchere wosiyana monga kufufuza kwina ndipo zotsatira zimaperekedwa pansipa:

Sodium ya Potassium Magnesium Iron

Table Salt 39.1% 0.09% <0.01% <0.01%

Mchere wa Mchere 38.3% 0.08% 0.05% <0.01%

Mchere wa Himalayan 36.8% 0.28% 0.1% 0.0004%

Mchere wa Nyanja ya Celtic 33.8% 0.16% 0.3% 0.014%

Nsalu, Kukoma, ndi Ndalama

Malinga ndi kafukufuku wokhudzana ndi kukoma kwa mchere, fufuzani mchere monga potaziyamu ndi magnesium zomwe zingathandize momwe zimakondera. Komabe, zokhudzana ndi sodium zakhala zikufananabe ndi gulu lonse la mchere wofufuzidwa. Komanso, kuyerekezera kwa mchere uliwonse kunkawonetsedwa kukhala kosafunika, ndipo sikuyenera kuganiziridwa pakusankha mchere.

Popeza kuti mchere wonse uli ndi mphamvu zofanana za sodium, zimakhala zokhudzana ndi zokonda zanu komanso momwe mumagwiritsira ntchito mchere. Ngati mukuyang'ana zojambulazo ndi mtundu wina, Pink Himalayan ikhoza kusangalatsa. Ngakhale, ndi mchere wotsirizitsa, osati wothira pa chakudya chophika kale monga mchere wamchere.

Wokondedwayo akugulitsa ndi kugulitsa malonda a zachipatala, mchere umakhala wotsika kwambiri. Mndandanda wotsatira udzakupatsani lingaliro lofunikira la mtengo uliwonse pa salti wotchuka pamsika:

• Mchere wamchere - $ 0.06 penti pa ounce kapena osachepera.
• Mchere wambiri - $ 0.05 penti pa ounce amapatsa kapena kutenga.
• Mchere wamchere - $ 0.10 centi pa ounce kapena pang'ono.
• Mchere wa Himalayan wa piritsi - kuyambira pa $ .0.35 mpaka $ 1.00 pa ounce kupereka kapena kutenga.

Mfundo Yofunika Kwambiri

Mchere umakhalabe wofunikira pa thanzi, ukhondo, ndi kuphika. Chimene chimafuna kufotokoza ndi ngati mtundu umodzi wa mchere uli wathanzi kuposa wina aliyense. Malinga ndi ndemanga ya akatswiri, mchere wonse ndi ofanana ndi sodium okhudzana ndi kusiyana kochepa kwa mchere. Mndandanda womwe ukutsatila mndandanda wazomwe mukuyenera kudziwa ponena za mchere:

• Kafukufuku akusowa poyerekeza ndi mchere komanso kudalira malingaliro odalirika omwe ndi odalirika.
• Mchere ndi mchere, womwe umagwiritsidwa ntchito pofuna kukoma, komanso kuti usawonjezere zakudya zamtundu.
• Kasipuni imodzi yamchere imakhala pafupi 2400 mg ya sodium.
• Zakudya za nyengo ya mchere ndipo zimanenedwa kuti ndizofunika kwambiri pakuphika, pamene zikusewera mbali yofunika kuti mukhale ndi thanzi labwino komanso thupi lanu likugwira bwino ntchito.
• Kukhala ndi mchere wosiyana kwambiri kuti muphatikize mukuphika kwanu ndi kosangalatsa, komabe kufunika kwa sodium kuyenera kuganiziridwa nthawizonse.
• Kutenga katundu wa Fancier ndi kugulitsa zonena zaumoyo zimapangitsa mchere kukhala wotsika mtengo, koma osati wathanzi. Mchere wonse, mosasamala kanthu maonekedwe kapena mtundu wosiyana, umakhalabe wofanana ndi sodium okhutira.
• Zotsatira za zakudya za ku United States zimalimbikitsa kudya kwambiri kwa 2,300 mg ya sodium patsiku (5.8 g mchere). Izi nthawi zambiri zimadutsa.
• Anthu omwe akudwala matenda oopsa kwambiri amafunika kuchepetsa kapena kuchotsa mchere.
• Pezani mchere wopezeka mumchere wosiyana siwunikira kuti mupereke zowonjezera zowonjezera thanzi. Kufufuza kusiyana kwa mchere ndizosayerekezera ndi mchere komanso osati malo ogulitsira mchere.
• Kugwiritsa ntchito mchere wambiri kumayambitsa kuwonjezeka kwa magazi ndi kusunga madzi.

> Zotsatira:
Drake, SL et al, Kuyerekeza kwa Zakudya Zamchere ndi Nthawi Yambiri ya Nyanja ndi Malo Amtundu Wozungulira Padziko Lonse, Journal of Sensory Studies , 2011

> Ulamuliro wa Zakudya ndi Zamankhwala, Pakati pa Chakudya Chakudya ndi Zakudya Zogwiritsidwa Ntchito, Mungadabwe ndi Mchere Wambiri Womwe Mukudya, Zolemba Zamakono , 2016

Mchere wa mchere vs. mchere wa mchere, Kutha ndi Mchere, American Heart Association, Kufikira pa April 15, 2016