Kubika pasina munyu

Sodium ndiyo imwe yezvinhu zvakakosha mutafura yemunyu (NaCl kana sodium chloride). Inowedzerwa kuzvikafu zvakawanda kuwedzera kunaka. Yakawandisa sodium yakabatana neakakwira BP.

Kudya chakaderera-munyu chikafu inzira yakakosha yekutarisira moyo wako. Vazhinji vanhu vanodya anenge 3,400 mg yesodium pazuva. Izvi zvakapetwa kaviri zvakapetwa sekukurudzirwa neAmerican Heart Association. Vazhinji vanhu vane hutano havafanirwe kuve neinopfuura 2,300 mg yemunyu pazuva. Vanhu vanopfuura makore makumi mashanu nemashanu ekuberekwa, uye avo vane yakakwira BP, vangangoda kudzora sodium kusvika 1,500 mg pazuva kana kuti pasi.

Kuti udzike padanho rine hutano, dzidza kudzora munyu wakawandisa kubva pane chako chikafu.

Zvigadzirwa zvakagadzirwa zvinoita kuti kudya kwemanheru kuve nyore. Asi ivo vanoverengera 75% yesodium mune yekuAmerican kudya. Izvi zvinosanganisira:

• Mishonga yakasanganiswa
• Yakapakirwa mupunga ndiro
• Soupu
• Zvomumagaba
• Kudya nechando
• Zvinhu zvakapetwa zvakabikwa
• Chikafu chekutenga

Chiyero chine hutano che sodium ndeye 140 mg kana zvishoma pakushandira. Kana iwe ukashandisa chikafu chakagadzirirwa, deredza sodium ne:

• Kutarisisa padyo nechikafu chikafu chinyorwa chemamirigiramu emunyu pakushumira. Ive neshuwa yekucherechedza kuti mangani masevhisi ari mupakeji.
• Kutenga zvigadzirwa zvakanzi "low-salt," kana "hapana munyu wakawedzerwa."
• Kuongorora mavara ezvekudya ezviyo, chingwa, uye musanganiswa wakagadzirwa.
• Kuchenesa mbesa dzemumagaba nemiriwo kusuka imwe yesodium.
• Uchishandisa miriwo yechando kana nyowani panzvimbo yemiriwo yemumagaba.
• Kudzivirira nyama dzakaporeswa senge ham nebhekoni, magaka, maorivhi, uye zvimwe zvekudya zvakagadzirwa mumunyu.
• Kusarudza mabhuru asina kuvharwa enzungu uye musanganiswa wenzira.

Zvakare, shandisa zvidiki zvidiki zvemakondohoni senge ketchup, mustard, uye soy muto. Kunyangwe iwo mashoma-munyu maBhaibheri anowanzo kuve akakwirira mune sodium.

Zvibereko nemiriwo chinhu chikuru sosi yekunaka uye chikafu.

• Kudyara-kwakavakirwa chikafu - makarotsi, sipinashi, maapuro, uye mapichisi - zvakasikwa zvakaderera mune sodium.
• Zuva-rakaomeswa madomasi, howa hwakaomeswa, cranberries, cherries, uye mimwe michero yakaomeswa iri kuputika nekuravira. Vashandise mumasadhi uye mimwe madhishi kuwedzera zest.

Ongorora kubika pamwe nemunyu zvinotsiva.

• Wedzera kupenya kwemonimu uye zvimwe michero yemucitrus, kana waini, kumasobho uye neimwe ndiro. Kana, vashandise se marinade yehuku uye imwe nyama.
• Dzivisa hanyanisi kana gariki munyu. Panzvimbo iyoyo, shandisa nyowani gariki uye hanyanisi, kana hanyanisi negariki poda.
• Edza dzakasiyana mhiripiri, kusanganisira dema, chena, girini, uye tsvuku.
• Edza nemazambiringa (chena uye tsvuku waini, waini yewaini, bharisamu, nevamwe). Kune iyo yakanyanya kunaka, wedzera iyo pakupera kwekubika nguva.
• Toasted sesame oiri inowedzera hunhu hwakanaka pasina kuwedzerwa munyu.

Verenga iwo mavara pane zvinonhuwira zvinosanganiswa. Vamwe vakawedzera munyu.

Kuti uwedzere kupisa zvishoma uye zvinonhuwira, edza:

• Dry mustard
• Pepper yakatsvawa yakatsva
• Kusasa paprika, pepper cayenne, kana mhiripiri yakatsva

Miriwo nezvinonhuwira zvinopa musanganiswa wezvinhu zvinonaka. Kana iwe usina chokwadi kuti ndezvipi zvinonhuwira zvaunoshandisa, ita bvunzo yekuravira. Sanganisa chidimbu chidiki cheinonhuwira kana musanganiswa wezvinonhuwira muguruva remafuta akaderera echizi. Regai igare kweawa kana kupfuura, wozoyedza woona kana uchiifarira.

Edza izvi zvinonaka kuti upe chikafu chako pasina munyu.

Mishonga uye zvinonhuwira pamiriwo:

• Karoti - Sinamoni, mavhavha, dhiri, ginger, marjoram, nutmeg, rosemary, sage
• Chibage - Cumin, curry powder, paprika, parsley
• Bhinzi yeGreen - Dill, muto wemonimu, marjoram, oregano, tarragon, thyme
• Madomasi - Basil, bay leaf, dhiri, marjoram, hanyanisi, oregano, parsley, mhiripiri

Mishonga uye zvinonhuwira panyama:

• Hove - Curry poda, dhiri, yakaoma masitadhi, muto wemonimu, paprika, mhiripiri
• Huku - Yehuku yekumwisa, rosemary, sage, tarragon, thyme
• Nguruve - Garlic, hanyanisi, sage, mhiripiri, oregano
• Nzombe - Marjoram, nutmeg, sage, thyme

Kwayaka: Kunaka Iko Kudya, National Mwoyo, Mapapu, uye Ropa Institute

Uchaona mutsauko paunotanga kubika usina munyu. Neraki, pfungwa yako yekuravira ichachinja. Mushure menguva yekugadzirisa, vanhu vazhinji vanomira kushaya munyu uye vanotanga kunakidzwa nekumwe kunakirwa kwechikafu.

Kune akawanda makuru kuravira yakaderera sodium mapikicha. Heino imwe yaunogona kuedza.

Nyuchi uye Spanish Rice

• Kapu imwe (240 mL) hanyanisi, yakatemwa
• Makapu matatu echina (180 mL) mhiripiri yakasvibirira
• Mairi tsp (10 mL) oiri yemafuta
• Imwe 8-oz (240 g) inogona tomato muto *
• Imwe tsp (5 mL) parsley, yakagurwa
• Imwe hafu tsp (2.5 mL) nhema mhiripiri
• Imwe nekota tsp (6 mL) gariki, yakasungwa
• Makapu mashanu (1.2 L) mupunga wakasvibira wakabikwa (wakabikwa mumvura isina munyu)
• Makapu matatu nehafu (840 mL) mazamu ehuku, akabikwa, ganda nefupa zvakabviswa, ndokuiswa

1. Mune skillet hombe, sunga anyanisi uye mhiripiri yakasvibirira mumafuta kwemaminitsi mashanu pane kupisa kwepakati.
2. Wedzera tomato muto uye zvinonhuwira. Pisai kuburikidza.
3. Wedzera mupunga wakabikwa uye huku. Pisai kuburikidza.

Kuti udzikise sodium, shandisa imwe 4-oz (120 g) yegaba yakaderera-sodium madomasi muto uye imwe 4-oz (120 g) yegaba redomasi muto.

Kwayaka: Yako Nhungamiro yekudzikisa Ropa Rako neDASH, U.S. Hutano neHuman Services.

Kudya kweDASH; Kuwedzera kweropa - DASH; Hypertension - DASH; Chikafu chine munyu wakaderera - DASH

Appel LJ. Kudya uye kuwedzerwa kweropa. Mune: Bakris GL, Sorrentino MJ, eds. Hypertension: Shamwari kuBraunwald's Hosha Yemwoyo. 3rd ed. Philadelphia, PA: Elsevier; 2018: chitsiko 21.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo J Ndiri Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

Dhipatimendi reU.S. rehutano neveVashandi vewebhu Nhungamiro yako yekudzikisa yako yeropa neDASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Yakasvika muna Chikunguru 2, 2020.

• Sodium