Zakudya zamcherecherere

Kuchuluka kwa sodium mu zakudya zanu kungakhale koipa kwa inu. Ngati muli ndi kuthamanga kwa magazi kapena mtima kulephera, mungapemphedwe kuchepetsa kuchuluka kwa mchere (womwe uli ndi sodium) womwe mumadya tsiku lililonse. Malangizo awa adzakuthandizani kusankha zakudya zomwe zili ndi sodium wocheperako.

Thupi lanu limafuna mchere kuti mugwire bwino ntchito. Mchere uli ndi sodium. Sodium amathandiza thupi lanu kuyang'anira ntchito zambiri. Kuchuluka kwa sodium mu zakudya zanu kungakhale koipa kwa inu. Kwa anthu ambiri, sodium yowonjezera imachokera ku mchere womwe uli mkati kapena wowonjezeredwa pachakudya chawo.

Ngati muli ndi kuthamanga kwa magazi kapena mtima kulephera, mwina mudzafunsidwa kuti muchepetse kuchuluka kwa mchere tsiku lililonse. Ngakhale anthu omwe ali ndi vuto lothana ndi magazi amakhala ndi magazi ochepa (komanso athanzi) akatsitsa mchere womwe amadya.

Zakudya za sodium zimayezedwa mamiligalamu (mg). Wothandizira zaumoyo wanu akhoza kukuwuzani kuti musadye zoposa 2,300 mg patsiku mukakhala ndi izi. Supuni yapa tebulo yamchere wokhala ndi mchere imakhala ndi 2,300 mg ya sodium. Kwa anthu ena, 1,500 mg patsiku ndicholinga chabwinoko.

Kudya zakudya zosiyanasiyana tsiku lililonse kumatha kuchepetsa mchere. Yesetsani kudya chakudya chamagulu.

Gulani ndiwo zamasamba ndi zipatso ngati kuli kotheka. Mchere amakhala wopanda mchere. Zakudya zamzitini nthawi zambiri zimakhala ndi mchere wosunga mtundu wa chakudyacho ndikuchipangitsa kuti chiwoneke chatsopano. Pachifukwa ichi, ndibwino kugula zakudya zatsopano. Komanso gulani:

• Zakudya zatsopano, nkhuku kapena Turkey, ndi nsomba
• Masamba ndi zipatso zatsopano kapena zachisanu

Sakani mawu awa pamakalata:

• Low-sodium
• Popanda sodium
• Palibe mchere wowonjezera
• Sodium yachepetsa
• Opanda kutsegulidwa

Chongani zolemba zonse za kuchuluka kwa zakudya zamchere pamatumbo.

Zosakaniza zalembedwa molingana ndi kuchuluka kwa chakudyacho. Pewani zakudya zomwe zimayika mchere pafupi ndi mndandanda wazosakaniza. Chogulitsa mchere wochepera 100 mg pamchere uliwonse ndi wabwino.

Khalani kutali ndi zakudya zomwe nthawi zonse zimakhala ndi mchere wambiri. Zina mwazofala ndi izi:

• Zakudya zosinthidwa, monga nyama yochiritsidwa kapena yosuta, nyama yankhumba, agalu otentha, soseji, bologna, ham, ndi salami
• Anchovies, azitona, pickles, ndi sauerkraut
• Msuzi wa Soy ndi Worcestershire, phwetekere ndi timadziti tina ta masamba, ndi tchizi tambiri
• Mavalidwe ambiri a saladi wam'mabotolo ndi zosakaniza za saladi
• Zakudya zambiri zokhwasula-khwasula, monga tchipisi, tchipisi, ndi zina

Mukaphika, sinthanitsani mchere ndi zokometsera zina. Tsabola, adyo, zitsamba, ndi mandimu ndizabwino kusankha. Pewani zosakaniza zonunkhira. Nthawi zambiri amakhala ndi mchere.

Gwiritsani ntchito adyo ndi ufa wa anyezi, osati adyo ndi mchere wa anyezi. Musadye zakudya ndi monosodium glutamate (MSG).

Mukapita kukadya, khalani ndi zakudya zotentha, zokazinga, zophika, zophika komanso zophika popanda mchere wowonjezera, msuzi, kapena tchizi. Ngati mukuganiza kuti malo odyera angagwiritse ntchito MSG, afunseni kuti asawonjezere mu oda yanu.

Gwiritsani mafuta ndi viniga pa saladi. Onjezerani zitsamba zatsopano kapena zouma. Idyani zipatso zatsopano kapena zokometsera pamchere, mukakhala ndi mchere. Chotsani chopukusira mchere patebulo panu. Sinthani ndi kusakaniza kopanda mchere.

Funsani omwe amakupatsirani mankhwala kapena wamankhwala kuti ndi maantibayotiki ndi mankhwala otani omwe ali ndi mchere wochepa kapena wopanda mchere, ngati mukufuna mankhwalawa. Ena ali ndi mchere wambiri.

Omachepetsa madzi amnyumba amathira mchere pamadzi. Ngati muli nawo, muchepetse kuchuluka kwa madzi ampompo omwe mumamwa. Imwani madzi am'mabotolo m'malo mwake.

Funsani omwe akukuthandizani ngati cholowa m'malo chamchere chili bwino kwa inu. Zambiri zimakhala ndi potaziyamu wambiri. Izi zitha kukhala zowopsa ngati mukudwala kapena mukumwa mankhwala ena ake. Komabe, ngati potaziyamu wowonjezera mu zakudya zanu sangakhale ovulaza kwa inu, cholowa m'malo mwa mchere ndi njira yabwino yochepetsera kuchuluka kwa sodium muzakudya zanu.

Zakudya zochepa za sodium; Kuletsa mchere

• Zakudya zochepa za sodium

Eckel RH, Jakicic JM, Ard JD, ndi al. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force pamayendedwe othandizira. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, ndi al. Kuzindikira kwamchere kwa kuthamanga kwa magazi: mawu asayansi ochokera ku American Heart Association. Matenda oopsa. 2016; 68 (3): e7-e46. PMID: 27443572 pubed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa.Philadelphia, PA: Elsevier; 2020: chap 202.

Rayner B, Charlton KE, Derman W. Nonpharmacologic kupewa ndi kuchiza matenda oopsa. Mu: Feehally J, Floege J, Tonelli M, Johnson RJ, olemba. Chachikulu Chachipatala Nephrology. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2019: chap 35.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa Disembala 2020. Idapezeka pa Disembala 30, 2020.

Victor RG, Libby P. Matenda oopsa: kasamalidwe. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 47.

• Angina
• Angioplasty ndi stent mayikidwe - mtsempha wamagazi wa carotid
• Njira zochotsera mtima
• Matenda a mtima
• Opaleshoni ya mtima
• Opaleshoni ya mtima - yowopsa pang'ono
• Mtima kulephera
• Mtima pacemaker
• Kuchuluka kwa cholesterol m'magazi
• Kuthamanga kwa magazi - akuluakulu
• Chokhazika mtima chosintha mtima

• Cholesterol ndi moyo
• Matenda enaake - kumaliseche
• Kulamulira kuthamanga kwa magazi
• Mafuta azakudya anafotokoza
• Malangizo achangu
• Matenda a mtima - kutulutsa
• Matenda a mtima - zoopsa
• Kulephera kwa mtima - kutulutsa
• Mtima kulephera - madzi ndi okodzetsa
• Kulephera kwa mtima - kuwunika nyumba
• Kulephera kwa mtima - zomwe mungafunse dokotala wanu
• Kuthamanga kwa magazi - zomwe mungafunse dokotala wanu
• Momwe mungawerenge zolemba za chakudya
• Zakudya zaku Mediterranean
• Sitiroko - kumaliseche

• Kuthamanga kwa Magazi
• Momwe Mungapewere Kuthamanga Kwambiri kwa Magazi
• Sodium