Zakudya Zakudya Zam'munsi Zochepa Zomwe Zingakuthandizeni Kuti Mukhale Ndi Moyo Wathanzi

Zamkati

• Wakupha wakachetechete
• 1. Simungathe kusokonekera ndi veggies
• 2. Mbatata ndi potaziyamu
• Momwe Mungasamalire Mbatata
• 3. Tengani nthawi yanu kusangalala ndi mtedza
• 4. Zipatso ndi maswiti achilengedwe
• 5. Yogati ndi mnzako
• 6. Nyemba ndi njere
• Zomwe osadya
• Sodium wocheperako amatha kupita kutali

Wakupha wakachetechete

Mwinamwake mwamvapo kuti kudya mchere wambiri kungakhale kovulaza. Nthawi zina zimakhala zikuwonongeka osazindikira ngakhale iwe. Mwachitsanzo, mchere wambiri m'zakudya zanu ungayambitse kuthamanga kwa magazi, komwe kumakhala kovuta kuti munthu azindikire, makamaka koyambirira.

Dr. Morton Tavel, pulofesa wotuluka ku Indiana School of Medicine, akuti pafupifupi theka la anthu aku America ali ndi kuthamanga kwa magazi. Nambalayi ikugwirizananso ndi malipoti a Center for Disease Control and Prevention okhudza kuthamanga kwa magazi. Akuti kuthamanga kwa magazi kumatha kukulitsa chiopsezo cha matenda amtima komanso kupwetekedwa mtima, zomwe ndi zina mwazomwe zimayambitsa kufa ku United States. Chiwopsezo chimakula ndi zaka.

Zomwe zimayambitsa chiwopsezo cha kuthamanga kwa magazi zimaphatikizapo kukhala ndi zovuta zina, monga matenda ashuga, mbiri ya banja komanso majini, komanso kusankha kosankha. Mutha kusintha zosankha pamoyo wanu kuti muthane ndi kuthamanga kwa magazi, komabe.

Tavel akuti simuyenera kuchepa ndi mamiligalamu 2,300 a sodium patsiku, yomwe ndi pafupifupi kuchuluka kwa sodium yomwe imapezeka mu supuni imodzi yamchere. Komabe, akuti ngakhale kutsitsa pang'ono, mpaka 1,500 mg patsiku, kumatha kubweretsa thanzi labwino.

Malingaliro awa amathandizidwanso ndi American Heart Association.

Tavel amalimbikitsa kusankha zakudya zomwe zimatchedwa "sodium yochepetsedwa" kapena "yopanda mchere." Onetsetsani kuti mwawerenga zolemba, ndikusankha zakudya zomwe zimakhala zosakwana 5 peresenti ya ndalama zomwe mumalandira tsiku lililonse. Nawa zakudya zabwino, zochepa zokhala ndi sodium kuti ayesere.

Pemphani kuti mumve zambiri pazakudya zisanu ndi chimodzi zathanzi lamtima kuti muwonjezere pazakudya zanu.

1. Simungathe kusokonekera ndi veggies

Masamba atsopano komanso oundana mwachibadwa amakhala ndi sodium wocheperako (nthawi zambiri amakhala ochepera 50 mg potumikirapo) kotero "zitsaliraninso," atero a Lise Gloede, katswiri wazakudya ndi wolemba zakudya. "Samalani zamasamba zamzitini komanso mavalidwe a saladi wambiri," amachenjeza motero.

M'malo mwake, amalimbikitsa kuvala saladi wokhala ndi viniga wosasa, ndipo mwina akuwonjezera miyala ya edamame, soya wotsika kwambiri. "Ndikosavuta kuponya saladi komanso wopatsa thanzi kwambiri."

2. Mbatata ndi potaziyamu

Mbatata zophika ndi mbatata mwachilengedwe zimakhala ndi sodium yochuluka komanso potaziyamu, Gloede akuti. Tavel akuwonjezera kuti ngati zakudya zanu zili ndi potaziyamu wambiri, simuyenera kuchepa ndi sodium wochuluka kuchokera pazakudya zanu (ngakhale mukuyenera kutero).

Mukufuna kukweza mbatata yanu? Yesani kuwonjezera sodium salsa wotsika ku mbatata yophika, kapena kuwaza sinamoni wina pa mbatata.

Momwe Mungasamalire Mbatata

3. Tengani nthawi yanu kusangalala ndi mtedza

Mtedza wosatulutsidwa mu chipolopolocho ndi njira yabwino kwambiri yopangira chakudya chokwanira chifukwa mulibe sodium konse. Bonasi yowonjezerayi, Gloede akuwonjezera, ndikuti "zimatenga nthawi yayitali kudya pamene muyenera kuwatulutsa mu chipolopolo, chifukwa zimathandiza kuti musadye mopitirira muyeso."

Popcorn imatha kukhala mankhwala otsika kwambiri a sodium komanso ngati mukusangalala ndi mtundu wopanda mchere. Ikani pamlengalenga nokha kapena pa chitofu ndi mafuta pang'ono.

4. Zipatso ndi maswiti achilengedwe

Mofanana ndi ndiwo zamasamba, zipatso sizikhala ndi sodium wochuluka. Maapulo, ma apurikoti, mapapaya, ndi mapeyala ndiwo mabetcha anu abwino kwambiri, pamodzi ndi nthochi, zomwe zimadzazanso ndi potaziyamu wokoma mtima.

Yesetsani kusinthitsa zipatso m'malo mwa shuga wina m'moyo wanu. Khalani ndi apulo m'malo mwa ma cookie ochepa, kapena ma apricot ena m'malo mwa nkhumba zankhumba.

5. Yogati ndi mnzako

Yogurt ndi otsika kwambiri mu sodium. Yesetsani kumamatira yogurt yosavuta ndikupewa zosankha zabwino, komabe, popeza zili ndi shuga wowonjezera.

Kumbukirani, yogurt yosavuta sayenera kukhala yopusa. Ponyani zipatso zina ndipo muli ndi mankhwala athanzi, otsika ndi sodium omwe angawonongeke pang'ono kuposa ayisikilimu, sherbet, kapena chitumbuwa.

6. Nyemba ndi njere

Nyemba ndi mphodza, komanso mbewu, zonse zili ndi sodium wocheperako. Njere monga oats zingathandizenso kuchepetsa cholesterol yoyipa ndikuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. Onetsetsani kuti mukugwiritsa ntchito nyemba zouma, kapena mugule nyemba zam'chitini zamchere zosagwiritsa ntchito sodium wochuluka ngati mukugula zakudya zam'chitini.

Yambani tsiku lanu ndi mbale ya oatmeal, yomwe mungakwere pamwamba ndi zipatso, zipatso, mtedza, ndi sinamoni kuti muwonjeze kukoma. Phatikizani mpunga ndi nyemba mu chakudya chanu chamadzulo ndi chamadzulo.

Ngati mukuda nkhawa ndi blandness, mutha kuyesa kukometsa zakudya zanu ndi tsabola, zotulutsa za jalapeno, msuzi wotentha, anyezi, kapena mandimu kapena mandimu. Muthanso kuwonjezera zitsamba zosiyanasiyana ndi zonunkhira pazakudya zanu zomwe zingakupatseni kununkhira popanda kuwonjezera sodium yowonjezera. Yesani turmeric, thyme, rosemary, paprika, adyo, kapena cayenne, mwachitsanzo.

Zomwe osadya

Pali zakudya zina zomwe muyenera kupewa ngati mukuyesera kuchepetsa kudya kwa sodium. Msuzi wamzitini akhoza kunyamulidwa ndi mchere. Chakudya chamadzulo, zakudya zopakidwa m'matumba, ndi chakudya chofulumira nthawi zambiri chimakhala ndi sodium yambiri.

Msuzi wamzitini ndi msuzi wapompopompo amadzaza ndi sodium. Kuphatikiza pa kukhala ndi shuga wambiri, zinthu zophikidwa zili ndi sodium wochuluka kwambiri chifukwa cha soda yomwe amagwiritsidwa ntchito kuphika, ndipo mchere wowonjezera ungawonjezeredwe kununkhira.

Sodium wocheperako amatha kupita kutali

Nthawi zina munthu amakhala ndi vuto la kuthamanga kwa magazi chifukwa cha majini. Kukalamba ndi chinthu chinanso chomwe chimayambitsa kuthamanga kwa magazi.

Kuchuluka kwa sodium mu zakudya kungakhale kosavulaza kwa anthu omwe ali ndi matenda a kuthamanga kwa magazi kapena amene akhala akudwala mtima. Pokhala ndi luso lokhazikika, komabe, kuchepetsa mchere mumchere wanu si kovuta monga momwe mungaganizire.

Funsani dokotala wanu kapena dokotala wodziwa za zakudya - adzakhala ndi malingaliro ena owonjezera a njira zochepetsera mchere muzakudya zanu.