Zvichida wakaita sarudzo yegore idzva kuti utange kudya zvakanakisisa, kana unongonzwa kuti inguva yekuchinja mararamiro ako ekukurudzira mararamiro anopa utano pamwe nekurema kwekutakura. Asi iwe unotangira kupi?
Tanga uye uchengete mupfungwa idzi idzi shanu dzinokosha dzekudya zvine utano, uye iwe uchagara uri munzira yakarurama.
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Funga nezveMichero uye ZviberekoKudzidza mushure mokudzidza kwakaratidza kuti iwe unodya zvibereko zvakawanda nemiriwo, inoderedza ngozi yako yezvirwere zvakawanda zvisingaperi, kusanganisira kenza , kuneta , chirwere cheshuga uye chirwere chemwoyo-kusanganisira chirwere chemwoyo uye chirwere.
Zvibereko nemiriwo zvinogadzira zvishoma-calori zvokudya. Mushumo we WHO wakataura kuti kune uchapupu hunogutsa hwokuti kudya michero nemiriwo zvinoderedza dambudziko rekuneta. Kuenzaniswa nepamusoro-koriori zvokudya zvakadai sezvokudya zvakagadzirwa zvakakwira mune shuga nemafuta, michero nemiriwo hazviwanzoita kuti uwedzere kukura kana kuwandisa.
Uye, nokuti vane zviyero zvakawanda zvekudya zvefibhi nezvimwewo zvinovaka muviri, izvo zvinobatanidzwa nehuwandu hwechirwere cheshuga uye insulin kudzivisa . Nezvikonzero zvakafanana, vanoitawo kuti vanhu vanzwe vakakwana neavo mashoma emakirori, nokudaro vachibatsira kudzivirira kuwedzera kuwanda.
Uyezve, kutsvakurudza kwakaratidza kuti kudya katatu kusvika ku5 kushandiswa kwemichero nemiriwo zuva nezuva kunoderedza ngozi yako yekurohwa , uye kudya zvinopfuura zvishanu kushandiswa zuva nezuva kunoderedza ngozi iyo. Nenzira inoshamisa, zvibereko zvakawanda nemiriwo iwe unodya, inoderedza ngozi yako. Kudzoka kwakanaka kwazvo pane iwe wekutsvaga.
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Dzivisa Kudya KwokudyaSangano reInternational Agency for Research on Cancer (IARC), chikamu cheWorld Health Organization (WHO), rakabuda rakananga nemushumo wekenza-inokonzera nyama yakagadziriswa, inotaura kuti nyama dzakadaro dzinogona kukonzera chirwere chekwereta . Vakatsanangurawo kuti nyama yakatsvuka mu "kazhinji" inokonzera kanzira yakadai sekolon, pancreatic uye kansa ye prostate.
Tichifunga kuti kuneta ndeyengozi yekenza yakasiyana siyana , zvinobatsira kuita zvose zvaunogona kuti udzikise ngozi yako.
Mienzaniso yezvokudya zvakagadziriswa kudzivisa: imbwa dzinopisa, mbuji, nyama yepamusoro, nyama yakakangwa, ham, nyama yakakanyiwa uye makinini-nyama yakagadzirirwa kugadzirira uye sauces.
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Dzorera zvakare pane Added SugarsIzvo zvave zvataurwa kuti mavhareji emuAmerica anodya mashupuni 22 emashuga pazuva. Zvichipa kuti American Heart Association inokurudzira kuti kudya kwehuga usapfuurire mashupuni matanhatu zuva rega rega revakadzi ne 9 mashupuni zuva rega revarume.
Zvinyorwa zvitsva zve shuga yakawedzerwa kuti usapinda zvinosanganisira zvinwiwa zvinodhaka, kusanganisira sodas uye soro kana simba kana zvemitambo; zviyo zvekudya zvakadai semape, makiki, nemakeke; zviyo zvinwiwa (izvo zvisingawanzoiti 100% jisi yemichero); candy; uye dairy dessert se ice cream.
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Inwa Mvura MamweIhwo huzhinji hwehutano hunobatsira yekunwa mvura inowanzorambwa. Asi usakoshesa kukosha kwechinhu chinogona kunge chiri chinwiwa chinoporesa chezvose.
Mvura haina makori. Zero. Zvarinayo zvine zvakawanda: hutano hunobatsira. Vanotsvakurudza vakaona kuti kunwa girazi remvura 30 maminiti musati mava kudya kunogona kuita kuti unzwe wakakwana uye saka zvichida kudya zvishoma, nokudaro kuderedza calorie kudya.
Kuramba uine hydrated muzuva rose kuchaita kuti uve wakangwarira, kukubatsira kufunga zvakanyatsojeka, nekuita kuti uchinzwe usina kuneta.
Zvose izvi zvinogona kutungamirira mukugadzirisa zvirongwa zvekudya zvakanaka. Sezvo bhonasi yakawedzerwa, kunwa mvura yakakwana zuva rose kunogona kubatsira mukudzivirira kwedzo dzakadzokorora mawere .
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Edya Pasi Pasi MunyuKuwedzera muviri kunokonzera kuwedzerwa kweropa (iyo inozivikanwa neshoko rayo rezvehutano, "hypertension"), saka zvinobatsira kuziva zvaunogona kuita kuti uchengetedze ropa rako-uye zvinosanganisira kuderedza shure kwekudya kwe sodium.
Nekuuya kwezvokudya zvakagadziriswa, kuwandisa kweAmerica sodium yakagadzirwa. Zvechokwadi, zvave zvichifungidzirwa kuti chiyero chekudya kwemasiamu nemunhu muUnited States mafirogiramu 3,478 pazuva. Izvi zvinokwana miriyoni 1 000 pazuva pane zvinoremekedzwa zvikuru masangano ezvehutano nesayenzi zvakanaka, zvakadai seAmerican Heart Association uye National Heart, Lung, uye Blood Institute, inorayira kuti pave nekudya kwezuva nezuva.
Ndezvipi zvokudya zvakakosha zvikuru? Mhinduro yacho inogona kukushamisa iwe. Apo iwe unogona kufunga kuti kunyanya kwekudya kwako munyu kunouya kubva kumba kwako munyu munharaunda, chaizvoizvo, vazhinji veAmerica vanowana vazhinji vavo sodium yavo kubva mumapakiti, zvakanyanya kushandiswa, uye zvekudya zvekudya.
Heano mamwe emhosva yakaipisisa:
- Zvokudya zvejecha, zvakadai sechips, crackers, uye pretzels
- Zvokudya zvekakini, semabhondi emakinini nemasobho
- Pickled foods
- Cheese
- Zvokudya zvinoshandiswa, zvakadai se ham, bhakoni, inogadzirwa nenyuchi, imbwa dzinopisa, sausages uye mhuka yekudya / kudya
- Zvokudya zvakatsva
- Iyo yakagadzirirwa kana hove yakaiswa muhomwe iyo yakagara isati yakabikwa, isati yave yakabikwa, inopfungirwa kana yakabhedheni mu brine
- Ketchup, mayonnaise, sauces uye saladi yakagadzirwa
- Zvizhinji zvekudyara uye kudya kwekutsanya
Nekucheka zvakare pazvokudya zviri pamusoro apa nekubika kumba pose pazvinenge zvichiita, iwe unowedzera kuderedza kuwandisa kwako kwemazuva ose yeyamudium.
Sources
Tsananguro yemashoko: kukurudzira michero uye kushandiswa kwemiriwo munyika yose. World Health Organization. Inowanika paIndaneti musi waMay 29, 2014.
Nzvimbo dzeDaase Control uye Kudzivirira. Nzira dzekudzivirira kuneta nekumwe zvirwere zvisingaperi: mutungamiri weCDC mazano ekuwedzera kushandiswa kwemichero nemiriwo. Atlanta: US Department of Health and Human Services; 2011. Kuwanika paIndaneti musi waMay 29, 2014.
Davy et al. Mvura inoshandiswa inoderedza kushandiswa kwesimba pakudya kwekudya kwekudya kwechingwa muvanhu vakuru vakwegura. J Amadye Assoc 2008; 108: 1236-1239.
Qaseem A, Dallas P, Forciea MA, et al. Dietary uye pharmacologic maitiro ekudzivirira kudzivirirwa nephrolithiasis kune vanhu vakuru: kliniki yekuita mazano kubva kuAmerican College of Physicians. Ann Intern Med 2014; 161: 659-667.
Moss M. Salt Sugar Fat: Mazvigaro Zvokudya Zvipi Zvakatitadzisa. Random House 2013.
Anderson CAM, Johnson RK, Kris-Etherton PM, Miller EA. Commentary pamusoro pekuita pfungwa yesayenzi ye sodium. Chikafu Nhasi March / April 2015; 50: 66-71.
American Heart Association. Nei ndichifanira kukonzera sodium? Inowanika paIndaneti pa http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf Yakapiwa paIndaneti musi waApril 10, 2015.
American Heart Association Heart Blog. American Heart Association inotanga chirongwa chekuderedza mutsva. Inowanika paIndaneti pa http://blog.heart.org/american-heart-association-launches-new-sodium-reduction-campaign/ musi waApril 10, 2015.