Mitundu yamchere yamtundu wanji komanso yabwino kwambiri yathanzi
Zamkati
Mcherewo, womwe umadziwikanso kuti sodium chloride (NaCl), umapereka 39.34% ya sodium ndi 60.66% ya klorini. Kutengera mtundu wamchere, amathanso kuperekanso mchere m'thupi.
Kuchuluka kwa mchere womwe ungathe kudyedwa tsiku lililonse ndi pafupifupi 5 g, poganizira zakudya zonse za tsikulo, zomwe zikufanana ndi mapaketi 5 amchere a 1 g kapena supuni ya khofi. Mchere wathanzi kwambiri ndi womwe umakhala ndi sodium yochepetsetsa kwambiri, chifukwa mcherewu umathandizira kukweza magazi ndikulimbikitsa kusungika kwamadzimadzi.
Mfundo ina yofunika kusankha mchere wabwino kwambiri ndikusankha zomwe sizinasungidwe bwino, chifukwa zimasunga mchere wachilengedwe ndipo sizimawonjezera mankhwala, monga mchere wa Himalaya, mwachitsanzo.
Mitundu yamchere
Gome ili m'munsi likuwonetsa mitundu yamchere yamchere, mawonekedwe ake, kuchuluka kwa sodium yomwe amapereka ndi momwe amagwiritsidwira ntchito:
| Lembani | Mawonekedwe | Kuchuluka kwa sodium | Gwiritsani ntchito |
| Mchere woyengedwa, mchere wamba kapena wapatebulo | Osauka mu micronutrients, mumakhala mankhwala owonjezera ndipo, malinga ndi lamulo, ayodini amawonjezeredwa kuthana ndi kuchepa kwa mchere wofunikirawu womwe umathandiza pakupanga mahomoni a chithokomiro. | 400mg pa 1g mchere | Ndiwo omwe amadya kwambiri, amakhala ndi mawonekedwe abwino ndipo amasakanikirana mosavuta ndi zosakaniza mukamakonza chakudya kapena chakudya chikakonzeka. |
| Mchere wamadzimadzi | Ndi mchere woyengedwa womwe umasungunuka m'madzi amchere. | 11mg pa jet | Zabwino kwambiri zokometsera saladi |
| Kuwala kwa mchere | 50% yochepera sodium | 197 mg pa 1g mchere | Abwino zokometsera pambuyo kukonzekera. Zabwino kwa odwala omwe ali ndi matenda oopsa. |
| Mchere wambiri | Ndi wathanzi chifukwa sichiyengedwa. | 400mg pa 1g mchere | Abwino nyama nyama ya kanyenya. |
| Mchere wamchere | Silitsukidwa ndipo lili ndi mchere wambiri kuposa mchere wamba. Ikhoza kupezeka yakuda, yopyapyala kapena yopindika. | 420 mg pa 1g mchere | Ankaphika kapena nyengo yamasaladi. |
| maluwa amchere | Lili ndi sodium wochuluka pafupifupi 10% kuposa mchere wamba, chifukwa chake sichiwonetsedwa kwa odwala omwe ali ndi matenda oopsa. | 450mg pa 1g mchere. | Amagwiritsidwa ntchito pokonzekera bwino kuwonjezera crispness. Iyenera kuikidwa pang'ono. |
| Himalaya pinki mchere | Kuchokera ku mapiri a Himalaya ndipo amachokera kunyanja. Amadziwika kuti ndi amchere kwambiri. Lili ndi mchere wambiri, monga calcium, magnesium, potaziyamu, mkuwa ndi chitsulo. Kugwiritsa ntchito kwake kumawonetsedwa kwa odwala omwe ali ndi matenda oopsa. | 230mg pa 1g mchere | Makamaka mutakonza chakudyacho. Itha kuyikidwanso mu chopukusira. Zabwino kwa anthu omwe ali ndi matenda oopsa komanso impso. |
Zakudya zopangidwa ndi mafakitale zimakhala ndi sodium yambiri, ngakhale zakumwa zozizilitsa kukhosi, ayisikilimu kapena ma cookie, zomwe ndi zakudya zokoma. Chifukwa chake, tikulimbikitsidwa kuti nthawi zonse tiziwerenga zolembedwazo ndikupewa kumwa mankhwala omwe ali ofanana kapena opitilira 400mg ya sodium pa 100g ya chakudya, makamaka ngati ali ndi matenda oopsa.
Momwe mungagwiritsire ntchito mchere wochepa
Onerani kanemayo ndipo phunzirani momwe mungapangire zitsamba zopangira zitsamba kuti muchepetse kugwiritsa ntchito mchere munjira yokoma:
Mosasamala mchere womwe umagwiritsidwa ntchito kukhitchini, ndikofunikira kugwiritsa ntchito zochepa zomwe zingatheke. Chifukwa chake, kuti muchepetse kudya kwanu mchere, yesani:
- Chotsani chogwedeza mchere patebulo;
- Osayika mchere pachakudya chako osayesa kaye;
- Pewani kudya buledi komanso zakudya zopangidwa ndimatumba, monga zokhwasula-khwasula, ma batala a ku France, zonunkhira za ufa ndi zotsekemera, msuzi wokonzeka komanso wophatikizidwa, monga soseji, nyama ndi zopangira;
- Pewani kudya zakudya zamzitini, monga azitona, mtima wa kanjedza, chimanga ndi nandolo;
- Musagwiritse ntchito ajinomoto kapena monosodium glutamate, yomwe ilipo ku msuzi wa Worcestershire, msuzi wa soya ndi msuzi wopangidwa kale;
- Nthawi zonse mugwiritse ntchito supuni ya khofi kuti mumwe mchere m'malo mwa zikhomo;
- Sinthanitsani mchere ndi zonunkhira zachilengedwe, monga anyezi, adyo, parsley, chives, oregano, coriander, mandimu ndi timbewu tonunkhira, mwachitsanzo, kapena, kunyumba, mumere mbewu zonunkhira zomwe zimalowa m'malo mwa mchere.
Njira ina yosinthira mchere munjira yabwinobwino ndikugwiritsa ntchito gomásio, womwe umadziwikanso kuti sesame salt, womwe uli ndi sodium yochulukirapo komanso umakhala ndi calcium, mafuta athanzi, ulusi ndi mavitamini a B.
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