Nehupenyu hwanhasi hwakabatikana, zviri nyore kutenga chikafu muchitoro kana kuenda kuresitorendi neshamwari pane kubika kumba, handiti? Asi wakambofunga here nezvehuwandu hwemunyu hwatinowedzera mundiro idzi kuti tiwedzere kunaka kwadzo? Kune munyu wakawanda wakavanzwa muzvikafu zvakagadzirwa nemafuta nekudya zveresitorendi kupfuura munyu watinowedzera muchikafu chedu kubva mumunyu uri patafura. Nhasi, tichataura nezvekuti munyu wakawandisa watinowedzera mumiviri yedu tisingazive unogona kukanganisa sei hutano hwedu.
Sei tichifanira kunetseka nezvemunyu (sodium)?
Muchidimbu, munyu isodium. Sodium inokosha kuti tsinga dzemuviri wedu netsandanyama dzishande zvakanaka uye kuti dzirambe dzakagadzikana. Asi sezvimwe zvinhu, kana sodium yakawanda zvakanyanya, matambudziko anotanga kumuka.
Kana sodium ikadyiwa yakawandisa, inokanganisa zvakananga BP . Izvi ndizvo zvinoreva BP yakakwira. BP yakakwira yakaita semuvengi akanyarara. BP yakakwira yagara iripo kwenguva yakareba inowedzera njodzi yekurwara nezvirwere zvakakomba zvakaita sechirwere chemwoyo nestroke .
Funga izvi: Munhu mukuru ane hutano anoda mamirigiramu angangoita 1,500 e sodium pazuva. Izvi zvinenge chipunu chimwe chete chemunyu. Asi vazhinji vedu, kunyanya avo vanodya kunze, tinodya mamirigiramu 3,400 pazuva, zvinodarika kaviri huwandu hunokurudzirwa. Izvi ndizvo zvatinofanira kudzora.
Yeuka, dambudziko guru harisi huwandu hwemunyu waunosasa pakudya kwako. Kune huwandu hwakawanda hwemunyu hwakavanzwa muzvikafu zvakagadzirwa nemafuta uye zvekudya zvemuresitorendi zvatinodya.
Mazano ari nyore ekuderedza munyu paunenge uchidya kunze
Hamufanirwe kurega kudya kunze zvachose, asi kusarudza chikafu chenyu nekuchenjera kunogona kuderedza njodzi iyi zvikuru. Mamwe maresitorendi, kunyanya ayo anoshandisa munyu wakawandisa, anowanzo kudhura zvishoma.
| Rudzi rweresitorendi | Chikonzero chemunyu wakawandisa | Zvaunogona kuita |
|---|---|---|
| ChiChinese, ChiThai | Kushandisa soya sauce zvakanyanya, mamwe masosi, muto wehuku, uye masobho. | Kumbira muto wega wega. Sarudza mupunga wakabikwa nemafuta uye nyama/hove/miriwo yakagochwa kana yakabikwa nemafuta. |
| ChiItalian | Muto wemadomasi wakabikwa mumagaba, chizi dzine munyu wakawanda, uye nyama dzakagadzirwa (dzakadai seham nesalami). | Sarudza pizza ine chizi shoma uye miriwo yakawanda. Kumbira muto mudiki pasta kana kusarudza pasta isina mafuta emuorivhi pane muto mutsvuku. |
| Chikafu chekutenga | Kushandisa zvinhu zvakagadzirwa kare, zvakagadzirwa (burger patties, French fries, sauces). | Kana zvichibvira, tarisa ruzivo rwezvekudya zviri pawebhusaiti. Odha usina muto, chizi, kana mapickles. Panzvimbo pemachipisi, tenga chimwe chinhu chakaita sesaradhi. |
Zvakanaka, saka nguva inotevera yaunoenda kuchitoro, yeuka zvinhu izvi:
- Usanyara kubvunza mibvunzo: bvunza mushandi kuti chikafu chauri kuodha chakagadzirwa sei, kuti ndeapi masosi nezvinonhuwira zvinoshandiswa. Dzimwe nguva, kunyange mbatatisi yakabikwa inogona kunge iine munyu mushoma pamusoro.
- Kumbira muto wega: Pane kuti muto usanganiswe nechikafu chako, kumbira muto wacho mukapu yakasiyana. Nenzira iyi, unogona kushandisa huwandu hwaunoda chete.
- Sarudza zviri nyore: Panzvimbo pekudya zvinosanganisa zvakawanda, zvakaita semacasseroles, sarudza nyama, hove, nemiriwo yakagochwa, yakabikwa, kana yakagochwa.
- Chenjerera masaradhi: Kunyange hazvo saradhi iri chikafu chine hutano, chizi, maorivhi, zvidimbu zveham, croutons, uye madhirezi anoenderana nazvo zvinogona kunge zvine munyu wakawanda. Saka kumbira dhirezi racho woshandisa zvishoma zvimwe zvinoshandiswa.
- Chenjerera ketchup nesalsa: Kunyangwe izvi zviine macalorie mashoma, zvinogona kunge zvichiri nemunyu wakawanda, saka chenjerera paunenge uchizvishandisa.
- Wedzera munyu kuti uravire: Usatore munyu wekuisa munyu kana chikafu changosvika patafura. Ravira chikafu kutanga. Ungasada munyu zvakare.
- Michero yedhizeti: Panzvimbo pedhizeti dzine kirimu yakawanda kana muto, sarudza chimwe chinhu chiri nyore senge muchero mutsva kana sorbet.
Nzira yekudzora munyu kumba?
Chinhu chakanakisa chekuita kudya chikafu chakawanda chakagadzirwa kumba sezvinobvira. Kudya kunze kamwe chete pasvondo kwakanaka pahutano hwako uye mari yako. Kana uchibika kumba, zviri nyore kudzora munyu.
Nzira dzekuwedzera kunaka panzvimbo pemunyu
Usafunge kuti kuderedza munyu kuchaita kuti chikafu chisave nekuravira. Kune zvinhu zvakawanda zvakanaka zvinogona kuwedzera kunaka panzvimbo pemunyu:
- Hanyanisi chena dzakakangwa, hanyanisi dzakakangwa
- Zvinonhuwira zvitsva (cilantro, mint, curry, turmeric)
- Remoni, muto weremoni, muto weorenji
- Waini shoma kana vhiniga
- Huku kana muto wemuriwo wakagadzirwa kumba (zvidimbu zvinotengwa muchitoro zvine munyu wakawandisa)
Funga nezveizvi paunenge uchitenga zvekudya zvekumba kwako.
Paunoenda kusupamaketi, verenga zviri papepa wosarudza zvinhu zvine sodium shoma . Chenjerera zvakanyanya nezvemhando dzezvikafu izvi.
| Zvekudya zvine munyu wakawanda zvekusaita kumba |
|---|
| - Zvekudya zviri mumagaba (hove, nyama, miriwo, soups) |
| - Zvokudya zvakakangwa nechando uye pizza |
| - Nyama dzakagadzirwa dzakadai semasoseji, ham, nebhekoni |
| - Macubes esobho nemapaketi enoodles epakarepo |
| - Zvikwekwe, machipisi, nzungu dzakarungwa nemunyu |
| - Maswiti, masosi (soya muto, ketchup) |
| - Mamwe marudzi echingwa, makeke, nemabhisikiti |
Chinonyanya kukosha ndechekuti, kana uine chirwere chakadai seBP, chirwere chemwoyo, kana chirwere cheitsvo, zvakakosha kutaura nachiremba wako nezvekudya kwako. Iye achakupa mazano akanakisa akakunakira.
Mharidzo Yekuenda Nayo Kumba
- Munyu wakawanda watinonwa haubvi mumunyu wepatafura, asi unobva muzvikafu zvinotengwa muchitoro uye zvakagadzirwa.
- Munyu wakawandisa (sodium) unogona kukonzera zvirwere zvakakomba zvakaita seBP, chirwere chemwoyo, uye sitiroko.
- Pamunodya kunze, bvunzai nezvenzira yekubika, bvunzai masosi ari ega, uye sarudzai chikafu chinobikwa zviri nyore sezvinobvira (chakagochwa, chakabikwa, chakabikwa nemhepo).
- Pakubika kumba, shandisa gariki, lime, nezvimwe zvinonhuhwirira kuti uwedzere kunaka panzvimbo pemunyu.
- Uchifunga nezvehutano hwako, iva nechokwadi chekubvunza chiremba wako usati waita chero shanduko huru pakudya kwako.
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