Zvizhinji zvezvikafu zvatinodya, kubva pamarori aunofarira anotengwa muchitoro kusvika kumapatties aunofarira kusvika kusupu yaunofarira yakagadzirwa kumba, zvine munyu wakawanda. Saka, unoziva sei kana uri kudya munyu wakawandisa? Ichi chinhu chatinofanira kufunga nezvacho tese. Nekuti munyu mushoma unonaka, asi wakawandisa hauna kunaka kumuviri wako.
Ndezvipi zvakanakira pautano zvekubika nekubika chikafu chisina munyu?
Kushandisa munyu wakawandisa pakubika kunogona kukanganisa miviri yedu. Nokudaro, tinogona kuwana mabhenefiti akawanda pahutano nekuderedza kana kutoshandisa munyu mushoma.
- Hutano hweMwoyo : Kuderedza munyu kunogona kubatsira kuderedza njodzi yekukwira kweropa , kana BP , kana kutowedzera kana uine. Funga nezvazvo, mwoyo yedu yakaita sepombi yemvura. Kana munyu uchiwedzera, pombi iyi inofanira kushanda nesimba.
- Kushanda kweitsvo: Kudya munyu wakawandisa kunoisa mutoro unorema paitsvo. Izvi zvinowedzera huwandu hwesodium hwadzinofanira kusefa. Nekufamba kwenguva, izvi zvinogona kukonzera kusashanda zvakanaka kweitsvo .
- Hutano hwekugaya chikafu:Kudya munyu wakawandisa dzimwe nguva kunogona kukonzera matambudziko mudumbu mako, akadai sekurwadziwa kwemudumbu uye kuzvimba, kunyanya kana uchinyanya kukanganiswa nemunyu.
Sekureva kwenyanzvi, "Zvidzidzo zvakaratidza kuti kuderedza sodium mukudya kwako kunogona kuderedza BP. Izvi zvinoderedza njodzi yekubatwa nezvimwe zvirwere, zvakaita sestroke uye kushaya simba kwemoyo ."
Nzira yekuisira sei rusenzi muchikafu chisina munyu?
Kana uchida kuderedza munyu waunoshandisa paunenge uchibika, kune dzimwe nzira dzakawanda dzekuwedzera zvinonhuwira muchikafu chako. Usazvidya moyo, unogona kuita kuti chikafu chako chinakidze pasina munyu.
Unogona kuedza kushandisa zvinhu zvechisikigo zvakaita se lime, ginger, mashizha e curry, zvinonhuwira zvakaomeswa (semuenzaniso, cumin, basil, rosemary), hanyanisi, gariki, uye mustard powder kuti unakidze chikafu chako. Izvi zvinowedzera kunaka kwechikafu chako.
Ungangodawo kushandisa zvinotsiva munyu . Zvisinei, kana uchidaro, unofanira kutanga wabvunza chiremba wako. "Zvinotsiva munyu munyu une sodium shoma. Zvine potassium chloride kuti zvive nekuravira panzvimbo pe sodium chloride. Kunyange zvazvo izvi zvingave zvakanaka kune vamwe vanhu, kuchinja uku kwezvinhu kunogona kukonzera mamwe matambudziko. Saka, iva nechokwadi chekutsvaga mazano echiremba usati washandisa izvi."
Sezvaunoshandisa mamwe manakiro kwenguva yakati, rurimi rwako ruchajaira. Zvishoma nezvishoma, kuda kwako munyu kuchaderera, uye uchatanga kufarira manakiro matsva. Ungatoona kuti manakiro matsva aya anoenderana zviri nani nezvikafu zvaunofarira kupfuura zvaunofunga.
Heano mamwe maitiro ekuravira chikafu chisina munyu:
| Rudzi rwekuravira | Mienzaniso uye mashandisirwo |
|---|---|
| Miti nezvinonhuwira | Shandisa basil, oregano, thyme, rosemary, cumin, paprika, turmeric, nezvimwewo. Izvi zvinowedzera kunaka kwakadzama uye hwema muchikafu. |
| Macitrus | Kuwedzera remoni shoma, lime, ganda reorenji, kana muto kunoita kuti chikafu chive chinonaka uye chinonaka. |
| Garlic nehanyanisi | Kupisa kana kugocha zvinogona kuwedzera kunaka kwekudya. |
| Ginger | Inowedzera kunaka kunotapira uye kune spice zvishoma kuma stir-fries nemasoup. Iinewo antioxidants nemavhitamini akawanda. |
| Mhiripiri | Kana uchida chikafu chako chine spice, wedzera mhiripiri nyowani kana dzakaomeswa. Idzi dzine simba rekudzivirira kuzvimba. |
Munyu wegungwa isarudzo ine hutano here?
Ungave uchishamisika kana munyu wegungwa, munyu wekosher, kana munyu wepingi weHimalayan zviri nani pane munyu wenguva dzose. Mhando idzi dzemunyu hadzina kugadzirwa zvakanyanya, asi dzinowanzova nehuwandu hwakaenzana hwesodium.
"Chokwadi ndechekuti, munyu wegungwa haubatsiri pahutano kupfuura munyu wepatable wakajairika," anodaro nyanzvi Dr. Thomas.
Sodium yakawanda sei iri muchikafu?
Munyu wakawanda muzvinhu zvakawanda zvatinodya nekunwa kupfuura zvatinoziva. Zvakanaka kurega kuwedzera munyu patafura, asi inopfuura 70% yesodium yatinodya inobva muzvikafu zvakagadzirwa uye zvakaputirwa. Zvikafu izvi zvingasava nemunyu, asi zvinogona kunge zvine sodium yakawanda.
Nzira chete yekuziva kuti mune sodium yakawanda sei muchikafu chako ndeyekutarisa pane zvakanyorwa papepa rezvekudya . Kana ukatenga chikafu chakagadzirwa mupurasitiki kana chakagadziriswa, sarudza chakanyorwa kuti "hachina sodium" kana kuti "chine sodium shoma kwazvo."
Zvikafu zvine munyu wakawanda zvinofanira kudziviswa kana muchidya kunze
Heano mamwe ezvekudya zvinozivikanwa, zvine munyu wakawanda munyika medu:
| Chikafu | Zvakawanda zveSodium (inenge) |
|---|---|
| Zvingwa nemarolls | Kusvika 230 mg muchidimbu chimwe chete |
| Pizza | Kusvika 760 mg mupiritsi rimwe chete |
| Manoodles Epakarepo | Paketi imwe chete inogona kudarika 1500 mg. |
| Huku yakagadziriswa | Inenge 600 mg mumanuggets mashoma ehuku |
| Masobho nemasoso ari mumagaba | Kusvika 940 mg mukapu imwe chete |
| Masangweji neMabhega | Inogona kudarika 1500 mg zvichienderana nezvinhu zvirimo |
Zvikafu zvisina sodium yakawanda
Saka, pane zvekudya zvisina sodium zvachose here? Muchidimbu: kwete chaizvo. Zvizhinji zvekudya zvakakwana, zvisina kugadzirwa ndizvo.Zvikafu zvine sodium, sezvo sodium iri mineral inokosha. Zvisinei, huwandu hwesodium muzvikafu izvi hwakaderera zvikuru kana tichienzanisa nehuwandu hwakawanda hunowanikwa muzvikafu zvakagadzirwa uye zvakaputirwa.
Heano zvimwe zvekudya zvakajairika zvine sodium shoma:
- Michero nemiriwo mitsva
- Zviyo zvese
- Nyama isina mafuta nehuku
- Hove
- Nyemba
- Nzungu nembeu
- Zvikafu zvemukaka nemazai
Edza Kudya kweDASH Kana Uine Dambudziko reBP Yakakwira
Kana runyorwa urwu rwezvikafu ruchinzwika serwaunoziva, imhaka yekuti chikamu chechirongwa chekudya chinozivikanwa chine mabhenefiti akawanda pahutano. Kana uine BP yakakwira, chikafu cheDASH (Dietary Approaches to Stop Hypertension) chikafu chine sodium shoma uye chine mafuta mashoma. Zvichitaurwa zviri nyore, chirongwa chekudya chinobatsira kudzora BP.
Chirongwa ichi chekudya chinoda kuti pave nemichero 4-5, miriwo 4-5, uye 2-3 zvekudya zvemukaka zvisina mafuta akawanda pazuva. Zvakapfumawo muzviyo, hove, huku, bhinzi, nzungu, nembeu. Zvinoderedzawo shuga nenyama tsvuku.
Taura nachiremba kana nyanzvi yezvekudya kuti ugadzire chirongwa cheDASH Diet chakakunakira.
Chekupedzisira, zvekurangarira
Kana uchitsvaga kuderedza kudya kwako sodium, kune mhinduro dzakawanda. Hapana chimwe chezvizvi chinofanira kukutadzisa kunakidzwa nechikafu nekubika! Uye unogona kusarudza zvinoenderana nezvaunoda uye zvinodiwa nemuviri wako. Kune sarudzo dzisingaperi dzinonaka uye dzine hutano . Chinokosha ndechekuva neruzivo uye kuita sarudzo dzakarurama.
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