Popeza masiku ano moyo uli wotanganidwa, n'kosavuta kugula chakudya kusitolo kapena kupita ku lesitilanti ndi anzanu kusiyana ndi kuphika kunyumba, sichoncho? Koma kodi munayamba mwaganizapo za kuchuluka kwa mchere womwe timawonjezera m'mbale izi kuti ziwonjeze kukoma kwawo? Pali mchere wochuluka wobisika muzakudya zokonzedwa ndi zakudya za m'lesitilanti kuposa mchere womwe timawonjezera muzakudya zathu kuchokera ku chotsukira mchere chomwe chili patebulo. Lero, tikambirana momwe kuchuluka kwa mchere wochuluka womwe timawonjezera m'matupi athu mosadziwa kungakhudzire thanzi lathu.
N’chifukwa chiyani tiyenera kuda nkhawa kwambiri ndi mchere (sodium)?
Mwachidule, mchere ndi sodium. Sodium ndi yofunika kwambiri kuti mitsempha ndi minofu ya thupi lathu igwire ntchito bwino komanso kuti madzi azikhala bwino. Koma monga china chilichonse, ngati sodium yakwera kwambiri, mavuto amayamba.
Pamene sodium ilowetsedwa mopitirira muyeso, imakhudza mwachindunji kuthamanga kwa magazi . Izi ndi zomwe kuthamanga kwa magazi kumatanthauza. Kuthamanga kwa magazi kumakhala ngati mdani wosalankhula. Kuthamanga kwa magazi komwe kwakhalapo kwa nthawi yayitali kumawonjezera chiopsezo cha matenda oopsa monga matenda a mtima ndi sitiroko .
Taganizirani izi: Munthu wamkulu wathanzi amafunika mamiligalamu 1,500 a sodium patsiku. Izi ndi pafupifupi supuni imodzi ya mchere. Koma ambiri a ife, makamaka amene timadya kwambiri kunja, timadya mamiligalamu 3,400 patsiku, zomwe ndi zochulukirapo kuposa kawiri kuposa zomwe zimalimbikitsidwa. Izi ndi zomwe tiyenera kuzilamulira.
Kumbukirani, vuto lalikulu si kuchuluka kwa mchere womwe mumathira pa chakudya chanu. Pali mchere wambiri wobisika muzakudya zokonzedwa ndi zakudya zomwe timadya m'malesitilanti.
Malangizo osavuta ochepetsera mchere mukamadya kunja
Simuyenera kusiya kudya kunja, koma kusankha chakudya mwanzeru kungachepetse kwambiri chiopsezochi. Malo ena odyera, makamaka omwe amagwiritsa ntchito mchere wambiri, nthawi zambiri amakhala okwera mtengo.
| Mtundu wa Lesitilanti | Chifukwa cha mchere wochuluka | Zimene mungachite |
|---|---|---|
| Chitchaina, Chithai | Kugwiritsa ntchito kwambiri soya sauce, sosi zina, msuzi wa nkhuku, ndi supu. | Funsani msuzi padera. Sankhani mpunga wophikidwa ndi nthunzi ndi nyama/nsomba/masamba zokazinga kapena zophikidwa ndi nthunzi. |
| Chitaliyana | Msuzi wa phwetekere wophikidwa m'zitini, tchizi chamchere kwambiri, ndi nyama zokonzedwa (monga ham ndi salami). | Sankhani pizza yokhala ndi tchizi chochepa komanso ndiwo zamasamba zambiri. Pemphani msuzi wochepa pa pasitala kapena sankhani pasitala wamba wokhala ndi mafuta a azitona m'malo mwa msuzi wofiira. |
| Zakudya zachangu | Kugwiritsa ntchito zosakaniza zokonzedwa kale (ma burger patties, ma French fries, sauces). | Ngati n'kotheka, onani zambiri zokhudza zakudya zomwe zili patsamba lino. Odani popanda msuzi, tchizi, kapena nkhaka. M'malo mwa ma fries, pezani china chake chonga saladi. |
Chabwino, nthawi ina mukapita ku sitolo, kumbukirani zinthu izi:
- Musachite manyazi kufunsa mafunso: funsani woperekera zakudya momwe chakudya chomwe mukuyitanitsa chimakonzedwera, msuzi ndi zonunkhira zomwe zimagwiritsidwa ntchito. Nthawi zina, ngakhale mbatata yophika ikhoza kukhala ndi mchere pang'ono pamwamba.
- Pemphani msuzi padera: M'malo mosakaniza msuzi ndi chakudya chanu, pemphani msuziwo mu kapu ina. Mwanjira imeneyi, mungagwiritse ntchito kuchuluka komwe mukufuna kokha.
- Sankhani zosavuta: M'malo mwa mbale zomwe zimasakaniza kwambiri, monga ma casseroles, sankhani nyama, nsomba, ndi ndiwo zamasamba zosavuta zomwe zimakazinga, kuphikidwa, kapena kukazinga.
- Samalani ndi masaladi: Ngakhale kuti saladi ndi chakudya chopatsa thanzi, tchizi, maolivi, zidutswa za ham, ma croutons, ndi zosakaniza zomwe zimagwirizana nazo zitha kukhala ndi mchere wambiri. Choncho funsani zosakanizazo padera ndipo gwiritsani ntchito zosakaniza zina zochepa.
- Samalani ndi ketchup ndi salsa: Ngakhale kuti izi zili ndi ma calories ochepa, zimatha kukhala ndi mchere wambiri, choncho samalani mukazigwiritsa ntchito.
- Onjezani mchere kuti mulawe: Musagwiritse ntchito chotsukira mchere chakudya chikangofika patebulo. Lawani chakudyacho kaye. Mwina simungafunike mchere wina.
- Zipatso za mchere wotsekemera: M'malo mwa mchere wotsekemera womwe uli ndi kirimu wambiri kapena msuzi wambiri, sankhani chinthu chosavuta monga zipatso zatsopano kapena sorbet.
Kodi mungayang'anire bwanji mchere kunyumba?
Chinthu chabwino kwambiri choti muchite ndikudya chakudya chophikidwa kunyumba chochuluka momwe mungathere. Kudya kunja kamodzi pa sabata ndikwabwino pa thanzi lanu komanso ndalama zanu. Mukaphika kunyumba, zimakhala zosavuta kulamulira mchere.
Njira zowonjezera kukoma m'malo mwa mchere
Musaganize kuti kuchepetsa mchere kungapangitse chakudya kukhala chopanda kukoma. Pali zinthu zambiri zabwino zomwe zingawonjezere kukoma m'malo mwa mchere:
- Anyezi oyera okazinga, anyezi okazinga
- Zonunkhira zatsopano (cilantro, timbewu tonunkhira, curry, turmeric)
- Ndimu, madzi a mandimu, madzi a lalanje
- Vinyo pang'ono kapena viniga
- Nkhuku kapena ndiwo zamasamba zophikidwa kunyumba (zidutswa zogulidwa m'sitolo zimakhala ndi mchere wambiri)
Ganizirani izi mukamagula zakudya zapakhomo panu.
Mukapita ku supermarket, werengani chizindikirocho ndipo sankhani zakudya zokhala ndi sodium yochepa . Samalani kwambiri ndi mitundu iyi ya zakudya.
| Zakudya zokhala ndi mchere wambiri zomwe simuyenera kudya kunyumba |
|---|
| - Zakudya zam'chitini (nsomba, nyama, ndiwo zamasamba, supu) |
| - Zakudya zozizira ndi ma pizza |
| - Nyama zokonzedwa monga soseji, ham, ndi bacon |
| - Ma cubes a supu ndi mapaketi a noodles nthawi yomweyo |
| - Ma crackers, tchipisi, mtedza wothira mchere |
| - Ma pickles, sauces (soya msuzi, ketchup) |
| - Mitundu ina ya buledi, makeke, ndi mabisiketi |
Chofunika kwambiri, ngati muli kale ndi vuto monga kuthamanga kwa magazi, matenda a mtima, kapena matenda a impso, ndikofunikira kulankhula ndi dokotala wanu za zakudya zomwe mukudya. Iye adzakupatsani upangiri wabwino kwambiri womwe uli woyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Mchere wambiri womwe timamwa suchokera ku mchere wa patebulo, koma kuchokera ku zakudya zogulidwa m'sitolo komanso zokonzedwa.
- Mchere wochuluka (sodium) ungayambitse matenda aakulu monga kuthamanga kwa magazi, matenda a mtima, ndi sitiroko.
- Mukadya kunja, funsani za njira yophikira, funsani za sosi padera, ndipo sankhani zakudya zophikidwa mosavuta (zokazinga, zophikidwa, zophikidwa ndi nthunzi).
- Mukaphika kunyumba, gwiritsani ntchito adyo, mandimu, ndi zonunkhira zosiyanasiyana kuti muwonjezere kukoma m'malo mwa mchere.
- Poganizira za thanzi lanu, onetsetsani kuti mwafunsa dokotala wanu musanasinthe kwambiri zakudya zanu.
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