Mchere, womwe umadziwikanso kuti sodium chloride, umapangitsa kuti chakudya chikhale chokoma ndipo umagwiritsidwanso ntchito ngati chosungira, chomangira, ndi chokhazikika. Thupi la munthu limafunikira sodium yocheperako (ichi ndiye chinthu choyambirira chomwe timapeza kuchokera ku mchere) kuti tigwire ntchito ya minyewa, kulimbitsa minofu ndikupumula, ndikusunga madzi ndi mchere moyenera. Koma sodium yambiri m’zakudya ingayambitse kuthamanga kwa magazi, matenda a mtima ndi sitiroko, khansa ya m’mimba, matenda a impso, matenda a mafupa, ndi zina zambiri.
Mchere wochuluka bwanji sungavulaze thanzi.
Tsoka ilo, sindinapeze chidziwitso chokhudza "mlingo" wamchere wofunikira munthu. Ponena za kuchuluka kwabwino, maphunziro osiyanasiyana amapereka chidziwitso chosiyanasiyana. Mwachitsanzo, tsamba la World Health Organisation (WHO) limanena kuti kuchepetsa kudya kwa mchere tsiku lililonse kukhala magalamu 5 kapena ochepera kumachepetsa chiopsezo cha matenda a mtima ndi 23% komanso kuchuluka kwa matenda amtima ndi 17%.
Ndi achikulire ambiri aku US omwe ali pachiwopsezo cha matenda okhudzana ndi mchere, akatswiri azakudya ku Harvard School of Public Health, American Heart Association, ndi Center for Science in the Public Interest apempha boma la US kuti lichepetse malire kudya kwa tsiku ndi tsiku mchere kwa magalamu 1,5. , makamaka m'magulu omwe ali pachiwopsezo, omwe ndi awa:
• anthu opitilira 50;
• anthu omwe ali ndi kuthamanga kwa magazi kapena kuthamanga kwambiri;
• odwala matenda ashuga
Mmodzi mwa omwe ndimadziwana nawo, tikamakambirana za mchere, zimawoneka kuti kuchepetsa mchere wapa tsiku ndi tsiku kukhala magalamu 5 ndikosavuta. Komabe, malinga ndi WHO, kumwa mchere tsiku lililonse m'maiko aku Europe ndikokwera kwambiri kuposa momwe amathandizira ndipo pafupifupi 8-11 magalamu.
Chowonadi n'chakuti m'pofunika kuganizira osati mchere umene timawonjezera mchere ku chakudya kuchokera ku mchere wothira mchere, komanso mchere womwe uli kale mu zakudya zokonzedwa ndi mafakitale, mkate, soseji, zakudya zamzitini, sauces, ndi zina zotero. Mwachitsanzo, 80% ya mchere wa European Union umachokera ku zakudya zosinthidwa monga tchizi, mkate, zakudya zokonzedwa. Chifukwa chake, anthu ambiri amadya mchere wambiri kuposa momwe amaganizira, ndipo izi zimakhudza thanzi lawo.
Mchere umagulitsidwa m'njira zosiyanasiyana:
- Mchere wosayeretsedwa (monga nyanja, Celtic, Himalayan). Uwu ndi mchere wachilengedwe womwe umakololedwa ndi manja ndipo supita ku mafakitale. Mchere woterewu umakhala ndi kukoma kwachirengedwe (kosiyana ndi mtundu uliwonse ndi dera la kupanga) ndi mchere wina (ukhoza kukhala ndi calcium kapena magnesium halides, sulfates, trace of algae, mabakiteriya osagonjetsedwa ndi mchere, komanso particles sediment). . Amakomanso mchere wambiri.
- Chakudya choyengedwa bwino kapena mchere wamchere, womwe wapangidwa ndi mafakitale ndipo uli pafupifupi 100% sodium kolorayidi. Mchere woterewu umatsukidwa, zinthu zapadera zimawonjezeredwa kuti zisagwirizane, ayodini, ndi zina zotero.
Mchere wa patebulo siwamoyo, wouma mu uvuni, umasowa mchere komanso umakonzedwa kwambiri.
Ndikulangiza kuti mugwiritse ntchito mchere wamchere, monga mchere wa Celtic Sea, kapena mchere wa Himalayan, kapena mchere waku France wosankhidwa ku Brittany (chithunzi). Mutha kugula, mwachitsanzo, apa. Mcherewu amaumitsidwa ndi dzuwa ndi mphepo, mumakhala ma enzyme komanso pafupifupi 70 ofufuza. Mwa iwo, mwachitsanzo, magnesium, yomwe imakhudzidwa ndikuchotsa kwa poizoni m'thupi.
Ambiri aife takhala tizolowera zakudya zomwe zimakoma mchere wambiri chifukwa nthawi zambiri timadya zakudya zopangidwa m’mafakitale zomwe zili ndi mchere wambiri. Ngati tisintha kuzinthu zachilengedwe, tidzatha kumva bwino ndikuyamikira zokonda ndipo sitidzanong'oneza bondo ngakhale pang'ono posiya mchere. Ndakhala ndikugwiritsa ntchito mchere wochepa kwambiri pakuphika kwa miyezi ingapo tsopano, ndipo ndikutha kukuuzani moona mtima kuti ndinayamba kukumana ndi zokonda zosiyanasiyana pazakudya. Kwa thupi losaphunzitsidwa, chakudya changa chingaoneke ngati chachabechabe, motero ndinasiya kumwa mchere pang'onopang'ono, ndikuchepetsa kudya tsiku lililonse.
Kwa iwo omwe akufuna kudziwa zambiri za zoyipa zakumwa kwambiri mchere, nazi deta.
Matenda a Impso
Kwa anthu ambiri, sodium yochulukirapo imayambitsa mavuto a impso. Sodium akakula m'mwazi, thupi limayamba kusunga madzi kuti lichepetse sodium. Izi zimawonjezera kuchuluka kwa madzimadzi ozungulira ma cell ndi kuchuluka kwa magazi m'magazi. Kuchuluka kwa kuchuluka kwamagazi kumawonjezera kupsinjika pamtima ndikuwonjezera kukakamiza m'mitsempha yamagazi. Popita nthawi, izi zimatha kubweretsa mavuto monga kuthamanga kwa magazi, matenda amtima, sitiroko, mtima kulephera. Pali umboni wina wosonyeza kuti kumwa mchere mopitirira muyeso kumatha kuwononga mtima, aorta, ndi impso popanda kukweza magazi, komanso kuti ndizovulaza mafupa.
Matenda a mtima
Kafukufuku waposachedwa mu Archives of Internal Medicine apereka umboni wowonjezera wazovuta zamchere. Asayansi apeza kuti anthu omwe amadya mchere wambiri ali pachiwopsezo chachikulu chofa ndi matenda amtima. Kuphatikiza apo, kumwa sodium wochuluka kwambiri kunapezeka kuti kumawonjezera chiopsezo cha kufa ndi 20%. Kuphatikiza pakukweza kuthamanga kwa magazi, sodium wochulukirapo imatha kubweretsa sitiroko, matenda amtima, komanso kulephera kwa mtima.
Cancer
Asayansi akuti kudya zakudya zamchere, sodium kapena mchere kumayambitsa kukula kwa khansa ya m'mimba. Bungwe la World Cancer Research Foundation ndi American Institute for Cancer Research anena kuti zakudya zamchere ndi zamchere ndizo "zomwe zimayambitsa khansa ya m'mimba."
Sources:
World Health Organization
Sukulu Harvard a Health Public