Kodi mungakometse bwanji chakudya chopanda mchere? (Kukoma Kopanda Mchere) Tiyeni tikambirane izi!

Zakudya zambiri zomwe timadya, kuyambira ma roll omwe mumakonda kugula m'sitolo mpaka ma patties omwe mumakonda mpaka supu yomwe mumakonda yopangidwa kunyumba, imakhala ndi mchere wambiri. Ndiye, mungadziwe bwanji ngati mukudya mchere wambiri? Ichi ndi chinthu chomwe tonsefe tiyenera kuganizira. Chifukwa mchere pang'ono ndi wokoma, koma wochuluka si wabwino kwa thupi lanu.

Kodi ubwino wa kuphika ndi zokometsera chakudya popanda mchere ndi wotani pa thanzi?

Kugwiritsa ntchito mchere wochuluka pophika kungayambitse mavuto m'thupi lathu. Chifukwa chake, tingapeze zabwino zingapo pa thanzi mwa kuchepetsa kapena kugwiritsa ntchito mchere wochepa.

• Thanzi la Mtima : Kuchepetsa kumwa mchere kungathandize kuchepetsa chiopsezo chokhala ndi kuthamanga kwa magazi , kapena kuthamanga kwa magazi , kapenanso kuonjezera chiopsezocho ngati muli nacho. Taganizirani izi, mtima wathu uli ngati pampu yamadzi. Pamene kumwa mchere kumawonjezeka, pampu iyi iyenera kugwira ntchito molimbika.
• Kugwira ntchito kwa impso: Kumwa mchere wambiri kumaika impso mtolo wolemera. Izi zimawonjezera kuchuluka kwa sodium yomwe iyenera kusefa. Pakapita nthawi, izi zingayambitse vuto la impso .
• Thanzi la m'mimba:Kudya mchere wochuluka nthawi zina kungayambitse mavuto m'mimba mwanu, monga kuvutika m'mimba ndi kudzimbidwa, makamaka ngati mumakhala ndi vuto la mchere.

Malinga ndi akatswiri, "Kafukufuku wasonyeza kuti kuchepetsa sodium mu zakudya zanu kumachepetsa kuthamanga kwa magazi. Izi zimachepetsa chiopsezo chotenga matenda ena, monga sitiroko ndi kulephera kwa mtima ."

Kodi mungakonze bwanji chakudya popanda mchere?

Ngati mukufuna kuchepetsa mchere womwe mumagwiritsa ntchito pophika, pali njira zina zambiri zowonjezera zokometsera chakudya chanu. Musadandaule, mutha kupangitsa chakudya chanu kukhala chokoma popanda mchere.

Mungayesere kugwiritsa ntchito zosakaniza zachilengedwe monga laimu, ginger, masamba a curry, zonunkhira zouma (monga chitowe, basil, rosemary), anyezi, adyo, ndi ufa wa mpiru kuti mukometse chakudya chanu. Izi zimawonjezera kukoma kwabwino ku chakudya chanu.

Mungafunenso kugwiritsa ntchito zinthu zolowa m'malo mwa mchere . Komabe, ngati mutero, choyamba muyenera kufunsa dokotala wanu. "Zinthu zolowa m'malo mwa mchere ndi mchere wochepa wa sodium. Zili ndi potaziyamu chloride kuti zikhale zokoma m'malo mwa sodium chloride. Ngakhale izi zingakhale zabwino kwa anthu ena, kusintha kumeneku kwa zosakaniza kungayambitse mavuto ena. Chifukwa chake, onetsetsani kuti mwafunsa dokotala musanagwiritse ntchito izi."

Mukagwiritsa ntchito zokometsera zina kwa kanthawi, lilime lanu lidzazolowera. Pang'onopang'ono, chilakolako chanu cha mchere chidzachepa, ndipo mudzayamba kukonda zokometsera zatsopano. Mwina mungapeze kuti zokometsera zatsopanozi zimagwirizana bwino ndi zakudya zomwe mumakonda kuposa momwe mukuganizira.

Nazi njira zina zokometsera chakudya popanda mchere:

Kodi mchere wa m'nyanja ndi njira yabwino?

Mwina mukudabwa ngati mchere wa m'nyanja, mchere wa kosher, kapena mchere wa pinki wa Himalayan ndi wabwino kuposa mchere wamba. Mchere wamtunduwu sukonzedwa kwambiri, koma nthawi zambiri umakhala ndi sodium yofanana.

"Kunena zoona, mchere wa m'nyanja supereka ubwino uliwonse pa thanzi kuposa mchere wamba," akutero katswiri Dr. Thomas.

Kodi mu chakudya muli sodium yochuluka bwanji?

Pali mchere wochuluka m'zinthu zambiri zomwe timadya ndi kumwa kuposa momwe timaganizira. Ndibwino kusiya kuwonjezera mchere patebulo, koma sodium yoposa 70% yomwe timadya imachokera ku zakudya zokonzedwa ndi kupakidwa m'matumba. Zakudya izi sizingakhale ndi mchere wambiri, koma zimatha kukhala ndi sodium wochuluka.

Njira yokhayo yodziwira kuchuluka kwa sodium yomwe ili mu chakudya chanu ndikuyang'ana chizindikiro cha zakudya zomwe zili m'mabokosi kapena zokonzedwa, sankhani zomwe zalembedwa kuti "zopanda sodium" kapena "zochepa kwambiri."

Zakudya zokhala ndi mchere wambiri ziyenera kupewedwa mukamadya kunja

Nazi zakudya zina zodziwika bwino komanso zokhala ndi mchere wambiri m'dziko lathu:

Zakudya zopanda sodium wambiri

Kodi pali zakudya zilizonse zomwe zilibe sodium konse? Mwachidule: ayi kwenikweni. Zakudya zambiri zopanda mchere, zomwe sizinakonzedwe bwino ndizo.Zakudya mwachibadwa zimakhala ndi sodium pang'ono, chifukwa sodium ndi mchere wofunikira. Komabe, kuchuluka kwa sodium m'zakudya izi ndi kochepa kwambiri poyerekeza ndi kuchuluka kwa sodium komwe kumapezeka muzakudya zokonzedwa ndi zopakidwa m'matumba.

Nazi zakudya zina zomwe zimapezeka kawirikawiri zomwe zimakhala ndi sodium yochepa:

• Zipatso ndi ndiwo zamasamba zatsopano
• Mbewu zonse
• Nyama yopanda mafuta ndi nkhuku
• Nsomba
• Nyemba
• Mtedza ndi mbewu
• Zakudya za mkaka ndi mazira

Yesani Zakudya za DASH Ngati Muli ndi Matenda a Kuthamanga kwa Magazi

Ngati mndandanda uwu wa zakudya ukumveka bwino kwa inu, ndichifukwa chakuti ndi gawo la ndondomeko yodziwika bwino ya zakudya yomwe ili ndi maubwino ambiri azaumoyo. Ngati muli ndi kuthamanga kwa magazi, chakudya cha DASH (Dietary Approaches to Stop Hypertension) ndi chakudya chotsika sodium komanso mafuta ochepa. Mwachidule, ndi ndondomeko ya zakudya yomwe imathandiza kuchepetsa kuthamanga kwa magazi.

Ndondomeko iyi ya zakudya imafuna magawo 4-5 a zipatso, magawo 4-5 a ndiwo zamasamba, ndi magawo awiri kapena atatu a mkaka wopanda mafuta ambiri patsiku. Ilinso ndi tirigu wambiri, nsomba, nkhuku, nyemba, mtedza, ndi mbewu. Imaletsanso shuga ndi nyama yofiira.

Lankhulani ndi dokotala kapena katswiri wa zakudya kuti mupange dongosolo la DASH Diet lomwe ndi loyenera kwa inu.