Kunyange zvazvo kuwirirana pakati pemunyu (sodium) uye kuwedzerwa kwepamusoro kweropa kuchiri kukwikwidzana mukati mevanhu vezvehutano, zvidzidzo zvakaratidza kuti kana vanhu vachideredza munyu yavo, kudya kwavo kweropa kunowedzera kuderera.
Vamwe vanhu vanoita sevanorwisana nemigumisiro yakaipa yemunyu, asi vamwe - zvikurukuru veAfrica America nevakwegura - vanoita sevanopesensitive. Nemhaka yokuti hatigoni kufanotaura kushushikana kwega, kuvhara munyu kunotora danho rinonzwisisika mukudzivirira kukwirira kweropa .
Verenga Food Labels
Zvokudya zvose zvinotengeswa kuUnited States zvinotarisirwa kutakura tsamba iyo inotora zvese zvezvokudya pamwe nehuwandu hwekudya. Yakabatanidzwa mune zvekudya zvinovaka muviri ichine chikamu chinokuudza chaizvo kuti ingani mamiriyoni e sodium (munyu) chigadzirwa chekudya chinosanganisira. Kana iwe usati uri tsika yekuverenga mavara aya, unogona kushamiswa zvikuru nemunyu wezvokudya zvakajairika. Zvokudya zvekakini, somuenzaniso, kazhinji zvine munyu wakawanda kupfuura iwe unofanirwa kudya mumazuva ose (iyo inorayirwa zuva rega rega ye sodium inenge mamiriyoni 2,400).
Tenga Zvokudya Zvitsva
Zvose zvokudya zvinogadzirwa zvine munyu munyu. Nepo dzimwe chikamu chinokosha chekugadzirira uye kubatsira kuchengetedza zvokudya zvitsva, ruzhinji harudiki. Zvokudya zvakagadzirirwa zvinowanzopererwa kuti zvikwanise kubhadhara kuparadzwa kweunhu hunoitika apo chikafu chiri pasi pekugadzirira nekugadzirwa. Kusarudza michero nemiriwo mutsva pamusoro pechando chavo kana makedheni zvakaenzana zvinogona kuderedza kuwandisa kwemazuva ose emunyu kunodarika zvinopfuura 15 muzana. Kunyange zvazvo pane pfungwa yokuti michero mitsva nemiriwo zvinodhura kudarika zvavanotanga kugovera, dzimwe nyika dzakawanda dzakaratidza kuti izvi hazvisi zvechokwadi. Kunyange zvazvo zvinhu zvisiri izvo kana zvisiri zvekugara zvinodhura, zvinowanikwa munzvimbo ino, mune-muchero michero inowanzosanyanya kudhura.
Bvisai Munyu Shaker
Imwe munyu munharaunda ndeyekukosha kunobatsira munyu wezuva nezuva. Mune dzimba dzakawanda, munyu unowedzerwa kune mutsara, mimwe yakawanda inowedzerwa kuti "kuravira" panguva yekubika, asi mimwe yakawanda inowedzerwa apo zvokudya zvinosvika patafura. Nepo pane kazhinji hapana chakakanganisika nekuwedzera yakawandisa yemunyu kune recipe, kudzivisa muedzo wokuwedzera munyu shure. Pane kudaro, funga kuchinja nzvimbo yako yemunyu shakers nemabhodhoro maduku emunyu asina mahwanda nemafuta. Kazhinji kambani dzezvinonhuwira zvino dzinoita mabhodhoro maduku emishonga ine unyoro uye zvinonhuwira zvakagadzirwa semunyu inoshandiswa. Zvikafu zvekutengesa zvikurusa zvinowanzova neimba yavo pamba kana ma generic versions, zvakare. Zvokudya zvegorosi, rosemary, thyme, dill, uye porogia zvose zvinonaka uye zvinonamatira munyu.
Dzokerai pa Instant Foods
Mumatambudziko edu, nguva-yakamanikidzwa tsika yese kubva kune oatmeal kusvika kumazambique inowanika mu "mawindo". Kazhinji, izvozvi zvokudya zvenguva pfupi zvine munyu wakawandisa kupfuura vamwe vavo vasiri pakarepo. Rimwe chinyorwa chekurumidza oatmeal, somuenzaniso, rine inenge 30 muzana yemunyu yakawanda kupfuura yakasiyana-siyana. Kunyange zvazvo nguva yakachengetwa ingaita seyakanaka, kuverenga nzira yekugadzirisa inowanzoratidza kuti nguva yakawanda yakachengetedzwa inonyanya kuduku. Kushandisa muenzaniso wedu weiatmaal, iyo mirayiridzo inoti kurega ikozvino kugadzirira kugara kwemaminitsi mashanu vasati vadya, asi iyo isiri iyo pfupi inotora maminitsi manomwe kusvika masere kugadzirira. Risi yakavhenganiswa, pasta, uye kusanganiswa kwezviyo zvinowanzova vatadzi vakaipa mune izvi.
Sarudza Lower Salt Convenience Foods
Kunyange zvazvo kubvisa zvakagadzirirwa kana zvakagadzirirwa "nyore" zvachose zvingava zvakaoma kumhuri dzakawanda, vazhinji vanogadzira zvekudya izvi vanowanzopa mhepo yakadzama yemunyu yezvigadzirwa zvavo, uye kuvhara kunonyatsonyorwa kuratidza mutsauko uyu. Vanokanganisa, mbhoji, zviyo, uye kunyange mbatatari chips zvose zvinosarudzwa nemunyu hushoma, kazhinji pamutengo mumwe chete. Kuti uite hukuru hukuru mukudyiwa kwako munyu kubva kune chikafu chezvokudya, utenge pasi-munyu mavara emasipi emakwenzi, masagaji, uye pre-yakaitwa "zvishongedzo zvekudya" sezvokudya zvekudya. Zvokudya zvakatsva, zvakapetwa "masikati mubhokisi" zvinhu zvinotengeswa kwevana, uye zvinotapira zvinokonzerwa ne microwable zvakare zvose zvakanyanya mumunyu uye vane mukana wakanaka wekubatsiridzira.
Rinisa Makedheni Kana Kuti Zvokudya Zvokudya Usati Wadya
Hazvisi zvose zvinokonzerwa nekakini kana yechando zvine dzimwe nzira itsva. Tuna, somuenzaniso, zvokudya zvakakurumbira chaizvo uye chaizvoizvo inopa yakanaka yeproteinini yakakora. Saizvozvowo, vatengesi pabhadharo vangave vasingakwanisi kutenga mahonji matsva kana maaspagi mukati mechando, kana mitengo inotanga. Mumamiriro ezvinhu akadai, iwe unogona kuderedza mararamiro emunyu wezvokudya izvi nekudzichenesa vasati vadya kana kubika. Nhamba yekakani inogona kunatswa mukati mekwanisi - ingoivhura chete, bvisa kunze mvura yakanyunguduka uye fukidza kaviri kana katatu nemvura ine utonho, yakajeka. Miriwo yakasvibirira inogona kucheneswa kushandiswa ne colander musati wanyura kana kuvira. Iyi nhanho iri nyore inogona kuderedza huwandu hwomunyu ne25 kusvika ku40 muzana.