Zamkatimu
"Imfa yoyera" kapena "kuyeretsa kwakukulu" - kuyambira kale, sikelo yamchere pakati pazinthu ziwiri izi.
Kumbukirani chiwembu chachi Romanian "Mchere mu Chakudya"? Nthawi ina mfumu idaganiza zopeza momwe ana ake aakazi amamukondera. Wamkulu adayankha kuti amakonda bambo ake kuposa moyo. Wapakati anavomereza kuti amakonda bambo ake kuposa mtima wake. Ndipo womaliza anati amakonda bambo ake kuposa mchere.
Panali nthawi yomwe mchere unali wokwera mtengo kuposa golidi ndipo unali kupezeka kwa osankhidwa ochepa okha. Tsopano zinthu zasintha modabwitsa. Mchere ndi chinthu chotchipa komanso chopezeka paliponse. Moti akatswiri azakudya akuchenjeza ena.
Kumayambiriro kwa 2016, Malangizo a Zakudya kwa aku America 2015-2020 adasindikizidwa. Panalibe kuvomereza kotsimikizika kwa akatswiri pantchito - kutsutsana pamlingo wogwiritsa ntchito mchere tsiku lililonse sikutha ngakhale pano.
Upangiri wazakudya umasindikizidwa pafupipafupi. Zapangidwira akatswiri azaumoyo kuti athandize anthu aku America kudya zakudya zabwino. Bukuli limapereka malangizo angapo azakudya. Makamaka, tikulankhula za kumwa sodium, yomwe imalowa m'thupi la munthu makamaka ngati mchere.
Chifukwa chiyani timafunikira mchere
Ngati mukukumbukira maphunziro a chemistry pasukulu, ndiye kuti mchere umatchedwa NaCl - sodium chloride. Makristali oyera omwe amalowa nthawi zonse mu chakudya chathu ndi mankhwala omwe amapezeka chifukwa cha asidi ndi alkali. Zikumveka zowopsa, sichoncho?
M'malo mwake, munthu ndi "chilengedwe" chovuta. Ndipo, nthawi zina, zomwe zimawoneka ndi khutu ngati chinthu chachilendo kapena chowopsa, sichimangokhala chofunikira pathanzi, komanso chofunikira. Zilinso chimodzimodzi ndi mchere. Popanda iyo, thupi silimatha kuchita zochitika zathupi. Ndi chenjezo: mokwanira, zokometsera ndi mankhwala, ochulukirapo - poizoni. Chifukwa chake, kuchuluka kwa mchere tsiku lililonse kwa munthu si chidziwitso chambiri.
Sodium ndi mchere: kodi pali kusiyana
Inde, mchere wa patebulo ndiye umathandizira kwambiri sodium m'thupi la munthu, koma sodium ndi mchere sizofanana.
Kuphatikiza pa sodium ndi chlorine (nthawi zambiri mpaka 96-97%: sodium account for 40%), zokometsera zimakhalanso ndi zosavomerezeka zina. Mwachitsanzo, iodides, carbonates, fluorides. Chowonadi ndi chakuti mchere umakumbidwa m'njira zosiyanasiyana. Nthawi zambiri - mwina kuchokera kunyanja kapena madzi amchere, kapena kuchokera kumigodi yamchere.
Mwachitsanzo, mchere wokhala ndi potaziyamu ayodini umagwiritsidwa ntchito m'maiko ambiri ngati njira yothandiza popewera kuchepa kwa ayodini. Mwachitsanzo, ku Switzerland, kukakamizidwa ndi ayodisi ndikokakamiza. Ku United States, iodine prophylaxis yapadziko lonse lapansi ndi mchere yakhala ikuchitikanso kuyambira pakati pa zaka zapitazi.
Kudya mchere tsiku lililonse
Malinga ndi zomwe WHO idalangiza, kumwa mchere tsiku lililonse kwa munthu sikuyenera kukhala ochepera 5 g (kwa ana ochepera zaka zitatu - 2 g). Mpaka supuni 1 ya zokometsera zitha kudyedwa patsiku popanda kuwononga thanzi.
Ndithudi mudzanena kuti simudya mchere wochititsa chidwi wotere. Koma izi sizili choncho. Izi zokondedwa 5 g zimaphatikizanso mchere womwe mbaleyo imathiridwa mchere mwadala, komanso mchere womwe umaphatikizidwa muzogulitsa za priori. Izi zikugwiranso ntchito kwa masamba a m'munda, ndi zinthu zotsirizidwa, ndi masukisi okondedwa ndi ambiri.
Ndi "zobisika" kwenikweni paliponse! Chifukwa chake, kuchuluka kwa mchere womwe umadyedwa patsiku nthawi zambiri kumadutsa kololeka kovomerezeka ndipo kumatha kufikira 8-15 g patsiku.
Kodi chiwopsezo chotani cha kupitirira mchere
Matenda ochokera mumchere si nthano chabe. Kumbali imodzi, sodium ndi chopatsa thanzi chofunikira kuti thupi lizigwira bwino ntchito. Koma, kumbali inayo, phindu ili limadalira kwathunthu kuchuluka kwa zinthu zomwe zimalowa m'thupi.
Kuvomerezana kwasayansi komwe akatswiri ochokera ku Institute of Medicine, American Heart Association, komiti yolangiza azakudya, ndi ena ndikuti kuchuluka kwa sodium kumayenera kuchepetsedwa mpaka mamiligalamu 2,3 patsiku kwa anthu azaka 14 kapena kupitilira apo. … Kuphatikiza apo, ndikofunikira kudziwa magwiridwe antchito apamwamba atapatsidwa malinga ndi jenda komanso zaka.
US National Institutes of Health ikulimbikitsa kuti musamadye mamiligalamu 2,3 a sodium, kapena supuni imodzi yamchere patsiku. Chizolowezi ichi chimakhazikitsidwa kwa achikulire omwe samakumana ndi mavuto azaumoyo.
Malinga ndi WHO, kuchuluka kwa mchere wovomerezeka tsiku lililonse kwa ana kuyambira 1,5 mpaka 3 wazaka ndi 2 g, kwa ana azaka zapakati pa 7 mpaka 10 - 5. Momwemonso, zakudya zamchere siziyenera kukhala muzakudya kwa ana osakwana miyezi 9.
Aliyense wa ife atha kuchita mosiyanasiyana ndi mchere, chifukwa chake muyenera kufunsa dokotala musanachite chilichonse chosintha pazakudya zanu za tsiku ndi tsiku. Komabe, ndiyankhula za zomwe zimachitika chifukwa cha kuchuluka kwa sodium, ngati si aliyense, ambiri aife.
Brain
Mchere wambiri ukhoza kupsyinjika kapena kuwononga mitsempha yopita ku ubongo.
Zotsatira:
- chifukwa cha kusalinganizana kwamadzimadzi m'maselo, mutha kuzunzidwa ndikumva ludzu nthawi zonse;
- chifukwa chosowa mpweya wabwino ndi michere, matenda amisala atha kukhala;
- Mitsempha ikakhala yovundikira kapena yoduka, imatha kubweretsa sitiroko;
- Kuchulukitsa kwamchere kwamchere tsiku ndi tsiku kumatha kuyambitsa chizolowezi. Mu 2008, asayansi ku Yunivesite ya Iowa adawona makoswe ndipo adapeza kuti zokometsera makoswe zimakhudza "mankhwala osokoneza bongo": chakudya chamchere chikatha, amadzisunga kwambiri, ndipo "mchere "wo utakhala m'malo odyetserako, makoswe anali kachiwiri mumkhalidwe wabwino…
Dongosolo la mtima
Mtima umapopa magazi okosijeni nthawi zonse kuti ziwalo zonse m'thupi zizigwira ntchito. Kudya mchere wambiri kumatha kupsinjika kapena kuwononga mitsempha yomwe imalowera ku chiwalo chachikulu mthupi lathu.
Zotsatira:
- pangakhale kupweteka kwambiri m'chifuwa, chifukwa mtima ulibe mpweya ndi zakudya;
- Matenda a mtima amatha kuchitika ngati mitsempha yam'mitsempha yadzaza kwathunthu kapena kuphulika.
Impso
Impso zimachotsa madzimadzi ochulukirapo m'thupi politsogolera ku chikhodzodzo. Mchere wambiri umatha kuteteza impso kutulutsa madzi.
Zotsatira:
- madzimadzi amasungidwa mthupi, omwe amatha kuyambitsa matenda opatsirana kwambiri ndi impso, komanso kulephera kwa impso;
- impso zikalephera kulimbana ndi kuchuluka kwa ntchito, thupi limatseka madzi m'matumba. Kunja, "kudzikundikira" uku kumawoneka ngati edema (pamaso, ng'ombe, mapazi);
Mitsempha
Mitsempha ndi zotengera zomwe zimanyamula magazi okosijeni kuchokera pamtima kupita kumalimba ndi ziwalo zonse za thupi. Kudya mchere wambiri kumatha kukweza kuthamanga kwa magazi, ndikusokoneza mitsempha.
Zotsatira:
Mitsempha imalimbitsa kuti muchepetse mavuto, koma izi zitha kupititsa patsogolo kuthamanga kwa magazi komanso kuthamanga kwa magazi. Ndipo iyi, ndiyo njira yayifupi kwambiri ku arrhythmia ndi tachycardia;
- Mitsempha imatsekana kapena kuphulika, kupewetsa magazi kutuluka m'ziwalo.
GI
Mchere wambiri m'thupi umatha kuwononga ntchito yam'mimba - zokometsera zimatha kupangitsa nembanemba yake.
Zotsatira:
- kudzikundikira wambiri madzimadzi m'thupi kumuopseza bloating;
- chiopsezo chopezeka ndi khansa ya m'mimba chikuwonjezeka.
Chifukwa chiyani kusowa kwa mchere kuli kowopsa?
Tikudziwa kuchuluka kwa mchere womwe ungagwiritsidwe ntchito patsiku komanso kuopsa kopitilira muyeso wokhazikika. Kodi munthu amafunikira mchere wochuluka motani kuti asangalale? Yankho lake ndi losavuta - munthu wamkulu wopanda matenda aliwonse amatha ndipo ayenera kudya 4-5 g wa mchere tsiku lililonse.
Kodi tingayembekezere chiyani kuchokera kumchere, kupatula kuthekera kokulitsa mashelufu a chakudya (mchere ndiwoteteza kwambiri) ndikupatsanso chakudya kukoma kwa mchere?
Kumbukirani hydrochloric acid, yomwe ndi gawo la msuzi wam'mimba. Amapangidwa ndi kutenga nawo mbali mwachindunji ma ayoni a klorini. Ndipo ayoni a sodium amachititsa kupatsirana kwa mitsempha ya mitsempha (kusuntha kulikonse mwina ndi mchere), mayendedwe amino acid ndi shuga, kupindika kwa ulusi wa minofu, kusungika kwa kuthamanga kwa osmotic m'madzi ndi madzi.
Zizindikiro zomwe zitha kuwonetsa kusowa kwa sodium ndi klorini m'thupi:
- kumverera kosalekeza kwa kuwodzera;
- ulesi ndi mphwayi;
- kusintha kwakuthwa kwamalingaliro, kuwukira kwadzidzidzi kwankhanza;
- Kumva ludzu, kuzimitsidwa kokha ndi madzi amchere pang'ono;
- khungu louma, kuyabwa chifukwa cha kuchepa kwa khungu;
- kusapeza kwa mundawo m'mimba (nseru, kusanza);
- kutuluka kwa minofu.
Momwe mungachepetse mchere womwe mumadya
Ofufuza a ku Monella Center (USA) adaganiza zofufuza momwe anthu omwe sangathe kulingalira moyo wawo popanda mchere amagwiritsira ntchito mchere mkati mwa sabata. Gulu la anthu a 62 linapatsidwa mchere wamchere (mchere sunagwiritsidwe ntchito mosavuta, koma ndi chizindikiro cha isotopu, chomwe chinatsimikiziridwa mosavuta pogwiritsa ntchito mkodzo). Odziperekawo adalangizidwa kuti azisunga bwino komanso molondola buku lazakudya. Patatha sabata imodzi, pamaziko a zomwe adapeza, asayansi aku America adatsimikiza kuti pafupifupi 6% yazinthuzo zidagwiritsidwa ntchito kuchokera ku shaker yamchere, 10% ya sodium idatengedwa kuchokera kuzinthu zachilengedwe, ndipo yotsala 80% idatengedwa kuchokera ku theka. -zomaliza.
Nawa maupangiri okuthandizani kuti muchepetse kuchuluka kwa mchere pazakudya zanu:
- Phikani chakudya chanu
Ntchito yayikulu ndikuwunika mosamala zomwe zili mbale. Zidzakhala zosavuta kuwongolera kudya kwamchere tsiku ndi tsiku ngati mungakane zakudya zopangidwa kuchokera ku supermarket, chakudya chofulumira, chakudya cham'chitini;
- Sinthani dongosolo la mchere
Yesetsani kusagwiritsanso ntchito mchere mukamaphika, ndipo ngati mukufuna kuthira mchere, mankhwalawa ali kale pa mbale. Zatsimikiziridwa kuti chakudya chomwe chamwetsedwa pakudya chimawoneka chamchere kwambiri kwa munthu kuposa chomwe chimathiridwa zokometsera pophika, chifukwa mchere umalowera mwachindunji kuma masamba omwe ali palilime.
- Pezani njira ina yamchere
Ndikhulupirireni, mchere sindiwo chinthu chokha chomwe "chimasintha" kukoma kwa chakudya. Fufuzani za zinthu zina zokometsera ndi zitsamba. Madzi a mandimu, zest, thyme, ginger, basil, parsley, katsabola, cilantro, timbewu tonunkhira titha kukhala njira yabwino kwambiri. Mwa njira, anyezi, adyo, udzu winawake, kaloti zimatha kukometsa kukoma kwa chakudya kuposa mchere.
- Khalani oleza mtima
Khulupirirani kapena ayi, kusowa kwanu mchere ndikuwonjezera mchere pazakudya posachedwa kuchepa. Ngati kale mudafunikira uzitsine wa mchere kuti mugwiritse ntchito saladi woyenera wa nkhaka ndi tomato, ndiye kuti pakatha milungu ingapo ya "zakudya", simukufuna kugwiritsa ntchito zokometsera zingapo.