Ngati inu kapena a m'banja mwanu muli ndi kuthamanga kwa magazi - mumasonyeza kuti mukudya mchere. Koma ngakhale kuthamanga kwa magazi kuli koyenera, muyenera kuyang'anitsitsa kuchuluka kwa mchere womwe umagwiritsidwa ntchito kuti muteteze mavuto amtsogolo. Kafukufuku amasonyeza kuti mchere wochuluka ukhoza kuwonjezera chiopsezo cha matenda odwala matenda a m'mimba komanso khansa ya m'mimba. Izi zikhoza kukuipiritsani kwambiri ngati muli ndi mphumu. Koma ngakhale mulibe mavuto, komabe zakudya zopanda mchere ndizo maziko a thanzi lanu. Izi zimatsimikiziridwa ndi aliyense wodyetsa zakudya.
Ambiri a ife timadya mchere wambiri. Izi zimakhala zoopsa kwambiri ku thanzi. Mchere wochuluka umayambitsa kuponderezedwa kwa magazi ndipo ukhoza kuchititsa matenda a mtima komanso ngakhale kupwetekedwa. Onetsetsani kuti muwerenge malangizo otsatirawa kuchokera kwa akatswiri omwe amadya zakudya zamchere.
Kodi zakudya zopanda mchere ndi ziti?
Zakudya zambiri zimakhala ndi mchere wokwanira poyamba. Koma tikuwonjezerabe. Kotero kuti, "kwa kulawa." Choncho aliyense wa ife amadya mchere wambiri kuposa momwe timafunikira. Malinga ndi bungwe la Food Standards, ife tonse tiyenera kuchepetsa kudya kwa mchere mpaka magalamu asanu ndi limodzi pa tsiku. Komabe, pafupipafupi timadya pafupifupi magalamu 11 pa tsiku!
Zakudya zopanda mchere, zomwe zimatchedwanso kuti "osakhalamo", zimayika ma digiri asanu ndi imodzi a mchere patsiku - pafupifupi supuni imodzi. Ndipo, kuphatikizapo mchere womwe uli mu zakudya zowonongeka, zakudya zokonzeka, masamba ndi zam'mimba. Zida monga zopanga ndi zipsu sizichotsedwa.
Zimagwira bwanji ntchito?
Mchere wochuluka m'thupi ndi chiwopsezo chachikulu pamayendedwe a kuthamanga kwa magazi, omwe angayambitse matenda a mtima ndi kupweteka. Kafukufuku wasonyeza kuti kuchepetsa kuchuluka kwa mchere mu zakudya zanu kungayambitse kuponderezedwa kwa magazi mu masabata anayi.
Ndani akuwonetsedwa zakudya zopanda mchere?
Mwamtheradi chirichonse! Matenda omwe tawatchulawa ali kale chifukwa cha mchere wambiri. Koma inu simungakhoze kudzibweretsa nokha ku izi! Malinga ndi boma, anthu pafupifupi 22 miliyoni ku Russia akuyesa kuchepetsa mchere! Anthu omwe sali osiyana ndi thanzi lawo, amasinthasintha ku zakudya zopanda mchere.
Kodi zovuta za zakudya zopanda mchere ndi ziti?
Iwo sali! Palibe zotsutsana kuchokera pa mfundo ya thanzi. Koma zikhoza kukhala zovuta - kuwerengera mchere muzinthu zina. Choncho, fufuzani momwe mumagwiritsira ntchito mchere wambiri.
Dzina laumisiri la mchere ndi sodium chloride. Ndipo chimodzi mwa mavuto aakulu ndi chakuti polemba zolemba za chakudya dzina ili likusonyezedwa. Ife tikuyang'ana mawu oti "mchere" pa chizindikirocho. Ndipo, osachipeza, timakhala chete. Vuto lina ndilo kuti pali mchere wina wa sodium (mwachitsanzo, soda). Iwo amatchedwa mosiyana, koma amakhala ndi mchere wambiri. Izi zikutanthauza kuti muyenera kukhala maso nthawi zonse. Ponena za soda, pali ndondomeko yomwe mungathe kuwerengera kuchuluka kwa mchere. Mwachitsanzo, 1.2gram ya soda = 3gram ya mchere.
Momwe mungadye ndi zakudya zopanda mchere.
Dulani mchere wanu kuyamba nawo! Pafupifupi 10 -15 peresenti ya mchere imadyedwa patebulo. Ndipotu, ambiri a ife timadya chakudya chamchere ndi mchere wochuluka kwambiri moti tayiwala kale kukoma kwa zinthu zopanda ntchito. Patapita kanthawi, mwinamwake mumakonda kudya chakudya popanda kuwonjezera mchere. Koma ngati simungathe kudya "mwatsopano", yesani kugwiritsa ntchito mankhwala monga basil, rosemary ndi adyo.
Pafupifupi 75 peresenti ya mchere imadyedwa pamodzi ndi chakudya chokonzedwa. Zotchedwa, zopangidwa zokonzeka. Chinthu chotsatira chimene muyenera kuchita ndi kusiya kugula chakudya chokonzekera. Pafupifupi zonse zopangidwa ndi zokonzeka monga sauces, pizza komanso mikateyo muli ndi kuchuluka kwa mchere kuti apange tastier.
Yesani chakudya chanu. Macaroni ndi msuzi wa tomato, anyezi, adyo ndi bowa zidzakhala bwino m'malo mwa pizza yokonzekera ndi msuzi wamzitini. Koma kokha ngati kukonzekera popanda kuwonjezera mchere.
Kodi mungadye chiyani?
- Mitengo yambiri yatsopano, monga zipatso, ndiwo zamasamba ndi nsomba. Chakudya chokhala ndi chakudya, monga mpunga wofiira ndi pasta. Koma kumbukirani, musawonjezere mchere uliwonse!
- Mukhoza kuphika mbale zambiri. Monga, mwachitsanzo, sauces for pasta ndi casseroles - ndipo popanda mchere! Ngakhale pamene mukugula mkate, onetsetsani kuti mcherewo ndi wotani.
Chitsanzo cha chakudya cha tsiku ndi tsiku.
- Chakudya cham'mawa
Kusweka tirigu, mkaka wa mafuta ochepa. Tirigu ndi imodzi mwa mbewu zochepa zachakudya popanda kuwonjezera mchere.
Chotupitsa mafuta ndi batala wosatulutsidwa.
Chakudya:
Nkhuku yokhala ndi saladi wobiriwira. Gwiritsani ntchito madzi a mandimu ndi zachilengedwe, m'malo mogula msuzi. Msuzi wokometsetsa ndi ndiwo zamasamba zopanda mchere.
Chakudya:
Macaroni wa wholemeal ndi msuzi wopangidwa ndi tomato, anyezi, adyo ndi azitona zakuda.
Oyamba otentha:
Zipatso, mtedza wosalidwa, zachilengedwe yogurt