Zakudya zokhala ndi sodium

Zamkati

• Mndandanda wa zakudya zokhala ndi mchere wambiri
• Gwero lachilengedwe la sodium

Zakudya zambiri mwachilengedwe zimakhala ndi sodium momwe zimapangidwira, nyama, nsomba, mazira ndi algae ndiye gwero lalikulu lachilengedwe, lomwe limafunikira kuti magwiridwe antchito a mtima ndi minofu zizigwira ntchito bwino.

Komabe, ndi zakudya zopangira mafakitale, monga zokhwasula-khwasula kapena chakudya chofulumira, zomwe zimakhala ndi mchere wochuluka kwambiri zomwe zimawonjezera kuwonongeka kwa thanzi, zomwe zingayambitse kuthamanga kwa magazi kapena mavuto amtima.

Ngakhale mawu akuti sodium ndi mchere amagwiritsidwa ntchito mosinthana, samatanthawuza chinthu chomwecho, popeza mchere umapangidwa ndi mchere wa sodium ndi mankhwala enaake, ndipo tsiku ndi tsiku, muyenera kudya mpaka 5 g wa mchere, womwe ndi chimodzimodzi 2000 mg ya sodium, yofanana ndi supuni 1 yathunthu. Dziwani zambiri za sodium pano.

Mndandanda wa zakudya zokhala ndi mchere wambiri

Zakudya zazikulu mumchere ndizakudya zopangidwa ndipo zimaphatikizapo:

Zakudya zotsogola zokhala ndi sodium wochuluka

Zakudya zokhala ndi sodium wochuluka

• Zakudya zosinthidwa, monga ham, bologna, nyama yankhumba, paio, parsley;
• Nsomba zosuta ndi zamzitini monga sardine kapena tuna;
• Tchizi monga parmesan, roquefort, camembert, cheddar wokoma;
• Okonzekera okonzeka monga wosasamala, nyengo, aji-no-moto, ketchup, mpiru, mayonesi;
• Msuzi, broths ndi zakudya zakonzedwa kale;
• Zomera zamzitini monga mtima wa kanjedza, nandolo, chimanga, nkhaka, bowa ndi azitona;
• Ma cookies ndi makeke okonzedwa, kuphatikizapo opanga madzi amchere;
• Zakudya zachangu, monga pizza kapena tchipisi;
• Zakudya zopatsa thanzi komanso zokhwasula-khwasula monga tchipisi, mtedza, kebab, pastel, kebab, coxinha;
• Batala ndi margarine.

Chifukwa chake, kuti mutsatire malingaliro okudya mpaka 5 g mchere tsiku lililonse, ndikofunikira kupewa kugula zakudya izi, posankha zakudya zatsopano ngati kuli kotheka. Dziwani maupangiri ena mu: Momwe mungachepetsere kumwa mchere.

Gwero lachilengedwe la sodium

Zakudya zazikulu zachilengedwe zokhala ndi sodium yambiri ndizopangira nyama monga nyama, nsomba, mazira kapena mkaka, zomwe zikuyenera kukhala gwero lalikulu la sodium ndipo, chifukwa chake, ziyenera kudyedwa tsiku lililonse, chifukwa zimathandizira kuti mtima ukhale wogwira ntchito.

Zakudya zina zokhala ndi sodium zili ndi:

Popeza chakudya chimakhala ndi sodium mu kapangidwe kake, pokonzekera munthu ayenera kupewa kuwonjezera mchere, chifukwa mchere wochuluka umawononga thupi. Werengani zambiri pa: Mchere wambiri ndi woipa.

Kuphatikiza apo, nthawi zina, zakudya zokhala ndi mchere wambiri zimakhala ndi shuga ndi mafuta ambiri, monga ketchup, crackers ndi tchipisi, mwachitsanzo.Pezani zakudya zambiri zokhala ndi shuga wambiri pa: Zakudya zokhala ndi shuga wambiri.