Kana iwe une chirwere cheshuga, pfungwa yako yekutanga ingangodaro ine shuga, kwete munyu. Asi kunwa munyu kunogona kunge kwakakosha kune utano hwako. Ichi chinyorwa chinotsanangura kuti nei uchida kutarisa munyu wako uye kuti ungazviita sei nechirwere cheshuga.
Nei Uchifanira Kuchengeta Munyu?
Munyu ndeimwe yenzira dzinokosha dzatinowana sodium muzvokudya zvedu. Kuwedzerwa kwekasidi yepamusoro kunogona kusimudza ropa rako, iro rinomutsawo ngozi yako yepfungwa yepfungwa uye chirwere-mamiriro maviri anowanzoonekwa kana iwe une chirwere cheshuga chechipiri .
IAmerican Diabetes Association uye USDA vose vari vaviri vanokurudzira chikamu chepamusoro che 2,300 mg ye sodium pazuva (ndiwo muwandu we sodium mune teaspoon yemunyu). Kuisa nhamba iyoyo nemaonero, funga izvi: muvhareji weAmerica anotora 3,440 mg ye sodium zuva rega rega. Kune vanhu vane kuwedzerwa kweropa, kana vakwegura, mazano anowedzera: 1,500 mg pazuva.
Ungadya Sei Muduku Wemunyu?
Kana iwe wakafanana nevanhu vazhinji, 75% ye sodium muzvokudya zvako inobva kuresitorendi uye kudya kunogadzirwa. Zvokudya zvakagadzirwa uye zvakagadzirirwa zvinowanzozara nemunyu (ndiyo kuchengetedza uye inobatsira kudya kunakidza zvakanaka). Zvokudya zvekudya zvinowanzonyoresa munyu, pasinei nokuti uri kudya pakudya kwekudya kwekutsanya kana chimwe chinhu chinotyisa. Saka iyo huru iyo yose ndeyekudya zvishoma uye kudya kudya kwakanyanya, kusingabatsiri kumba.
Idya Zvimwe Zvokudya Izvi
Kubika nemaoko matsva, kusagadziriswa kwezvokudya ndeimwe yenhanho huru dzaunogona kutora mukuderedza sodium muzvokudya zvako.
Pane kuvimba nezvokudya zvakagadzirwa, edza kuita izvozvi chikafu chikonzero chekudya kwako:
- Zvibereko nemiriwo: itsva kana mazaya; Zvimedu zvekakini zvinowanzove neyoda yakanyanya
- Zvose zviyo: yeuka, chingwa kazhinji kine zvakawanda zve sodium. pasita uye zviyo zvose zvaunozvibika chete zvine sodium yaunowedzera
- Nuts uye mbeu: Tenga unsalted, zvichida yakasvibira (iwe unogona kuzvidya iwe pachako)
- Nyama yakatsva kana yechando, huku, uye gungwa, risina kuzere mu saline kana mumunyu
- Nenyuchi dzakasviba, peas and lentils: Vatengese vakaomeswa uye vabike ivo pachavo kuti muchengetedze guru pane sodium
- Zvokudya zvakaiswa muhomwe: Kana uri kutengesa miti yakagadzirwa nemakedheni, tsvaga "pasi-sodium" kana kuti "hapana munyu wakawedzerwa"
Tarisira Pane Zvokudya Izvi
Zvimwe zvekudya zvinowanzove zvakakwirira zvakanyanya mu sodium. Kana uri kutengesa pakapeteredzwa, zvokudya zvakagadzirirwa, iwe unoda kuverenga chikafu chechokwadi chirairo kuti uone kuti yakawanda sei chibereko chacho chinosanganisira. Mukuwedzera pakukuudza kuti ingani mamiriyoni e sodium iri mune imwe neimwe inoshumira, zita racho rinoshandurawo chiyero ichocho muzana yehuwandu hwezuva nezuva (inopera yeyo 2,300 mg kapu). Cherechedza izvozvi zvekudya, izvo zvinowanzove zvakanyanya zvakanyanya mu sodium:
- Nyama yakagadzirwa, yakadai sebekoni, sausage uye kudya kwemasikati
- Cheese
- Kugadzirira zvokudya zvekudya zvakadai semapatati chips uye crackers
- Zvinokonzera, zvakadai seketchup zvinogona kutakurwa nomunyu
- Saladi kupfeka
- Soda yakagadzirirwa uye muto zvinogona kunyanya kukwirira mune sodium
Deredza uwandu hwako hwezuva nezuva uye uchengete mwoyo wako.