Kuphika popanda mchere

Sodium ndi chimodzi mwazinthu zazikulu zamchere wamchere (NaCl kapena sodium chloride). Imawonjezeredwa kuzakudya zambiri kuti zikometse kununkhira. Kuchuluka kwa sodium kumalumikizidwa ndi kuthamanga kwa magazi.

Kudya zakudya zamchere ndi njira yofunikira yosamalira mtima wanu. Anthu ambiri amadya pafupifupi 3,400 mg ya sodium patsiku. Izi ndi zochulukirapo kuwirikiza zomwe American Heart Association imalimbikitsa. Anthu ambiri athanzi sayenera kukhala ndi mchere wopitirira 2,300 mg patsiku. Anthu azaka zopitilira 51, komanso omwe ali ndi kuthamanga kwa magazi, angafunike kuchepetsa sodium mpaka 1,500 mg patsiku kapena kuchepera apo.

Kuti mufike pabwino, phunzirani momwe mungachepetsere mchere wochuluka kuchokera pazakudya zanu.

Zakudya zosinthidwa zimapangitsa chakudya chamadzulo kukhala chosavuta. Koma amawerengera 75% ya sodium mu zakudya zaku America. Izi zikuphatikiza:

• Zosakaniza zokonzeka
• Mbale zampunga
• Msuzi
• Zakudya zamzitini
• Zakudya zozizira
• Katundu wophikidwa m'matumba
• Zakudya zachangu

Mulingo wathanzi wa sodium ndi 140 mg kapena ochepera potumikira. Ngati mumagwiritsa ntchito zakudya zokonzeka, muchepetse sodium mwa:

• Kuyang'ana mwatchutchutchu wa zakudya zopatsa thanzi mamiligalamu amchere potumikira. Onetsetsani kuti muwone kuchuluka kwa ma servings omwe ali mu phukusi.
• Kugula zinthu zotchedwa "mchere wochepa," kapena "palibe mchere wowonjezera."
• Kuyang'ana malebulo azakudya zabwino, buledi, ndi zosakaniza zokonzeka.
• Kutsuka nyemba zamzitini ndi ndiwo zamasamba kuti musambe sodium.
• Pogwiritsa ntchito masamba achisanu kapena atsopano m'malo mwa ndiwo zamzitini.
• Kupewa nyama zochiritsidwa monga ham ndi nyama yankhumba, pickles, maolivi, ndi zakudya zina zopangidwa mumchere.
• Kusankha mtedza wopanda mchere ndi njira zosakanikirana.

Komanso, gwiritsani ntchito zonunkhira zochepa monga ketchup, mpiru, ndi msuzi wa soya. Ngakhale mitundu yotsika kwambiri yamchere nthawi zambiri imakhala ndi sodium yambiri.

Zipatso ndi ndiwo zamasamba ndizopatsa thanzi komanso zopatsa thanzi.

• Zakudya zopangidwa kubzala - kaloti, sipinachi, maapulo, ndi mapichesi - mwachilengedwe amakhala ochepa mu sodium.
• Tomato wouma ndi dzuwa, bowa wouma, cranberries, yamatcheri, ndi zipatso zina zouma zimadzaza ndi kununkhira. Gwiritsani ntchito saladi ndi mbale zina kuwonjezera zest.

Fufuzani kuphika ndi mchere m'malo.

• Onjezerani mandimu ndi zipatso zina za citrus, kapena vinyo, ku supu ndi mbale zina. Kapena, muzigwiritsa ntchito ngati marinade a nkhuku ndi nyama zina.
• Pewani anyezi kapena adyo mchere. M'malo mwake, gwiritsani ntchito adyo watsopano ndi anyezi, kapena anyezi ndi ufa wa adyo.
• Yesani mitundu yosiyanasiyana ya tsabola, kuphatikiza wakuda, woyera, wobiriwira, ndi wofiira.
• Yesetsani mipesa (vinyo woyera ndi wofiira, vinyo wa mpunga, basamu, ndi ena). Kuti mumve kukoma kwambiri, onjezerani kumapeto kwa nthawi yophika.
• Mafuta a sesame amawotcha amawonjezera kununkhira popanda mchere wowonjezera.

Werengani zolemba pa zosakaniza zonunkhira. Ena awonjezera mchere.

Kuti muwonjezere kutentha pang'ono ndi zonunkhira, yesani:

• Mpiru wouma
• Tsabola watsopano wotentha
• Awazani paprika, tsabola wa cayenne, kapena tsabola wofiira wowuma

Zitsamba ndi zonunkhira zimapatsa chisakanizo chosakanikirana. Ngati simukudziwa kuti ndi zonunkhira ziti zomwe mungagwiritse ntchito, yesani mayeso. Sakanizani kachidutswa kakang'ono ka zonunkhira kapena zonunkhira mu mtanda wa kirimu wonenepa kwambiri. Lolani kuti likhale kwa ola limodzi kapena kupitilira apo, ndiye yesani kuti muwone ngati mumakonda.

Yesani zonunkhira izi kuti muzidya chakudya chanu popanda mchere.

Zitsamba ndi zonunkhira pamasamba:

• Kaloti - Sinamoni, cloves, katsabola, ginger, marjoram, nutmeg, rosemary, tchire
• Mbewu - Chitowe, ufa wokhotakhota, paprika, parsley
• Nyemba zobiriwira - Katsabola, madzi a mandimu, marjoram, oregano, tarragon, thyme
• Tomato - Basil, bay tsamba, katsabola, marjoram, anyezi, oregano, parsley, tsabola

Zitsamba ndi zonunkhira pa nyama:

• Nsomba - ufa wa Curry, katsabola, mpiru wouma, mandimu, paprika, tsabola
• Nkhuku - Zokometsera nkhuku, rosemary, tchire, tarragon, thyme
• Nkhumba - Garlic, anyezi, tchire, tsabola, oregano
• Ng'ombe - Marjoram, nutmeg, sage, thyme

Source: Kukoma Kuti Chakudya, National Heart, Lung, ndi Blood Institute

Mudzawona kusiyana mukayamba kuphika opanda mchere. Mwamwayi, malingaliro anu a kukoma adzasintha. Pambuyo pakasintha, anthu ambiri amasiya kusowa mchere ndikuyamba kusangalala ndi zakudya zina.

Pali zokoma zambiri zokoma za sodium. Apa pali imodzi yomwe mungayesere.

Nkhuku ndi Spanish Rice

• Chikho chimodzi (240 mL) anyezi, wodulidwa
• Tsabola wobiriwira atatu (180 mL) wobiriwira
• Mafuta awiri a masamba a tsp (10 mL)
• Mafuta 8 oz (240 g) amatha msuzi wa phwetekere *
• Mmodzi tsp (5 mL) parsley, wodulidwa
• Tsabola wakuda theka (tsp 2.5 mL) wakuda
• Gawo limodzi ndi kotala tsp (6 mL) adyo, minced
• Makapu asanu (1.2 L) mpunga wofiirira wophika (wophika m'madzi opanda mchere)
• Makapu atatu ndi theka (ma 840 mL) mawere a nkhuku, ophika, khungu ndi mafupa amachotsedwa, ndikudulidwa

1. Mu skillet wamkulu, sungani anyezi ndi tsabola wobiriwira mu mafuta kwa mphindi 5 kutentha pang'ono.
2. Onjezerani msuzi wa phwetekere ndi zonunkhira. Kutenthetsa.
3. Onjezani mpunga wophika ndi nkhuku. Kutenthetsa.

* Kuti muchepetse sodium, gwiritsani ntchito chitini chimodzi cha 4-oz (120 g) cha msuzi wa phwetekere wa sodium wocheperako komanso chidebe chimodzi cha 4-oz (120 g) cha msuzi wamba wa phwetekere.

Source: Upangiri Wanu Wotsitsa Kutaya Magazi Anu ndi DASH, U.S. Health and Human Services.

Chakudya cha DASH; Kuthamanga kwa magazi - DASH; Matenda oopsa - DASH; Zakudya zamcherere - DASH

Appel LJ. Zakudya ndi kuthamanga kwa magazi. Mu: Bakris GL, Sorrentino MJ, olemba. Matenda oopsa: Wothandizana ndi Matenda a Mtima a Braunwald. Wachitatu ed. Philadelphia, PA: Elsevier; 2018: mutu 21.

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 on Practice Guidelines. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. 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 49.

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 mu Disembala 2020. Idapezeka pa Januware 25, 2021.

Webusaiti ya US Department of Health and Human Services. Kuwongolera kwanu pakuchepetsa kuthamanga kwa magazi ndi DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Inapezeka pa Julayi 2, 2020.

• Sodium