Momwe mungachepetse kugwiritsa ntchito mchere

Zamkati

• Malangizo ochepetsera kumwa mchere
• Momwe mungapewere kumwa mchere wambiri
• 1. Dziwani zakudya zamchere
• 2. Werengani malembedwe azakudya
• 3. Sinthanitsani mchere ndi zitsamba ndi zonunkhira
• 4. Gwiritsani ntchito cholowa m'malo mwa mchere

Kuti muchepetse kumwa mchere ndikofunikira kupewa kugula zakudya zopangidwa ndi mazira, achisanu kapena zamzitini, osatenga mcherewo patebulo, kapenanso m'malo mwa mchere ndi zitsamba, zonunkhira ndi viniga. Nthawi zambiri, anthu onse athanzi ayenera kudya mchere wokwanira 5 g patsiku, womwe ndi wofanana ndi kudya 2000 mg ya sodium komanso yolingana ndi supuni 1 patsiku.

Chifukwa chake, kudya mchere wochepa ndikofunikira kuti magazi aziyenda bwino komanso mtima wathanzi, chifukwa mchere wochulukirapo nthawi zonse umatha kuyambitsa matenda oopsa, mavuto amtima kapena thrombosis. Komabe, anthu omwe ali kale ndi matenda monga kuthamanga kwa magazi, impso kapena mavuto amtima ayenera kusamala kwambiri, motero, ayenera kuchepetsa kumwa mchere kuti athetse matendawa komanso kuti asawonjezeke.

Malangizo ochepetsera kumwa mchere

Kuti muchepetse kumwa mchere, muyenera:

• Gwiritsani supuni ya tiyi monga muyeso, pophika, kupewa kugwiritsa ntchito mchere "ndi diso";
• Pewani kuwonjezera mchere pachakudya, chifukwa nthawi zambiri amakhala ndi mchere;
• Osayika choyikapo mchere patebulo nthawi ya chakudya;
• Sankhani zakudya zokazinga kapena zokazinga, kupewa mbale ndi msuzi wambiri, tchizi kapena chakudya chofulumira;
• Idyani zakudya zokhala ndi potaziyamu, monga beets, malalanje, sipinachi ndi nyemba, chifukwa zimathandiza kuchepetsa kuthamanga kwa magazi ndikuchepetsa mchere.

Kuchuluka kwa mchere kuyenera kuchepetsedwa pang'onopang'ono kulola masamba ndi kukoma kuti zizolowere kununkhira kwatsopano ndipo, nthawi zambiri, pakatha milungu itatu, ndizotheka kulekerera kusintha kwa kununkhira.

Pezani mchere womwe ukulimbikitsidwa kwambiri komanso kuchuluka kwake patsiku.

Momwe mungapewere kumwa mchere wambiri

1. Dziwani zakudya zamchere

Kudziwa zakudya zomwe zili ndi mchere wambiri ndiye gawo loyamba poletsa kuchuluka kwa mchere womwe umamwa tsiku lililonse. Zakudya zina zokhala ndi mchere wambiri ndi ham, bologna, zonunkhira zotukuka, tchizi ndi msuzi, msuzi ndi chakudya chomwe chakonzedwa kale, chakum'chitini ndi chakudya chofulumira. Dziwani zakudya zina zowonjezera sodium.

Chifukwa chake, ndikofunikira kupewa kugula ndikudya zakudya zamtunduwu ndipo nthawi zonse musankhe zakudya zatsopano.

2. Werengani malembedwe azakudya

Musanagule chakudya, muyenera kuwerenga zolembedwazo ndikusaka mawu akuti sodium, salt, soda kapena Na kapena NaCl, chifukwa onse akuwonetsa kuti chakudyacho chili ndi mchere.

Mu zakudya zina ndizotheka kuwerenga kuchuluka kwa mchere, komabe, mu zakudya zina ndizomwe zimangogwiritsidwa ntchito. Zosakaniza zidatchulidwa pakuchepera kwa kuchuluka, ndiye kuti, chakudya chokhala ndi ndende yayikulu kwambiri chimatchulidwa koyamba komanso chotsikitsitsa. Chifukwa chake, ndikofunikira kuti muwone komwe mchere uli, kupitirira pamndandanda, ndibwino.

Kuphatikiza apo, m'pofunika kusamala ndi zinthu zopepuka kapena zopatsa thanzi, chifukwa zimakhalanso ndi mchere wambiri, chifukwa panthawiyi mchere umawonjezeredwa m'malo mwa kununkhira kotayika pochotsa mafuta.

Phunzirani momwe mungawerengere cholembera cha chakudya moyenera.

3. Sinthanitsani mchere ndi zitsamba ndi zonunkhira

Kuti mupeze zonunkhira zabwino, kuchepetsa mchere, mutha kugwiritsa ntchito zonunkhira ndi zitsamba mwakufuna kwanu, monga chitowe, adyo, anyezi, parsley, tsabola, oregano, basil, masamba a bay kapena ginger, mwachitsanzo.

Kuphatikiza apo, mandimu ndi viniga atha kugwiritsidwa ntchito kupangitsa chakudyacho kukhala chosangalatsa, kukonzekera zonunkhira osachepera maola 2 pasadakhale kuti kununkhira kukhale kofewa kwambiri kapena kupaka zonunkhira mu chakudya chomwecho kuti kununkhira kukhale kwamphamvu, kuphatikiza zipatso .

Njira zina zophikira chakudya ndi chakudya musanagwiritse mchere, ndi izi:

• Mu mpunga kapena pasitala: njira imodzi ndikuwonjezera oregano, chitowe, adyo, anyezi kapena safironi;
• Msuzi: mutha kuwonjezera thyme, curry kapena paprika;
• Mu nyama ndi nkhuku: tsabola, rosemary, sage kapena poppy mbewu zitha kuwonjezeredwa pokonzekera;
• Mu nsomba: njira imodzi ndikuphatikiza sesame, bay masamba ndi mandimu;
• Mu saladi ndi masamba ophika: viniga, adyo, chives, tarragon ndi paprika zitha kuwonjezeredwa.

Kuphatikiza apo, mukamakonza mkate wokometsera, ma clove, nutmeg, zipatso za amondi kapena sinamoni, mwachitsanzo, zitha kuthiridwa m'malo mwa mchere. Onani zambiri za zitsamba zonunkhira zomwe zingalowe m'malo mwa mchere.

4. Gwiritsani ntchito cholowa m'malo mwa mchere

Mchere wa patebulo umatha kulowa m'malo mwa zakudya zina monga Zakudya zamchere, Mchere wochepa kapena Zakudya zamchere Mwachitsanzo, zomwe zimapangidwa ndi potaziyamu wochulukirapo m'malo mwa sodium. Ngati simukukonda kukoma kwa cholowacho, mutha kuwonjezera zitsamba kapena zonunkhira. Komabe, kugwiritsa ntchito kotereku kuyenera kuwonetsedwa ndi katswiri wazakudya kapena dokotala.

Umu ndi momwe mungakonzekerere mchere wamchere m'malo mwa mchere: