Njira Zina Zopangira Mchere: 3 Zosintha Zabwino

Njira zina zowonjezera mchere - sodium muzakudya

Njira zina zopangira mchere sizingangokuthandizani kukonza menyu komanso kukhala ndi moyo wathanzi. Chifukwa anthu ambiri amadya mchere wambiri tsiku lililonse. Koposa zonse, kudya mchere wobisika nthawi zambiri kumachepetsedwa.

• Sodium mu mchere ndi yofunika kwambiri kwa thupi, makamaka kwa minofu. Komabe, mlingo wa tsiku ndi tsiku sayenera kupitirira 2,300mg.
• Zokhwasula-khwasula ndi tchipisi zomwe timakonda kudya nthawi zambiri zimakhala ndi mchere wambiri.
• Izi zimapangitsa thupi lanu kufuna mchere wambiri kuposa momwe limafunikira.
• Ngati muchepetse kudya kwanu kwakanthawi, thupi lanu lidzazolowera kudya mchere wocheperako.

Garlic - njira yotchuka ya mchere

Adyo watsopano ndiye njira yotchuka kwambiri yopangira mchere. Odulidwa, amapatsa mbale iliyonse kukoma kwatsopano.

• Kuti musangalatse mbale zanu mwachangu, mutha kugwiritsanso ntchito ufa wa adyo kapena flakes.
• Kuwonjezera pa chakudya chanu, adyo akhoza kukutetezani kuti musadwale m'miyezi yozizira.

Madzi a citrus atsopano pa mbale iliyonse

Madzi a citrus amakhala ndi vitamini C wamtengo wapatali ndipo amapereka mbale - saladi, nsomba, ngakhale zokometsera - kukoma kwatsopano.

• Zipatso monga mandimu, laimu, lalanje, kapena manyumwa ndizofunikira kwambiri pachitetezo cha chitetezo cha mthupi ndipo zitha kukhala m'malo mwa mchere.
• Njira ina yowonjezeramo madzi a citrus ku mbale zanu ndikukonzekera marinade ndi zonunkhira zina.

Algae - kukoma kwa mchere kuchokera kunyanja

Njira yosangalatsa yokometsera menyu yanu ndikuwonjezera mchere wam'madzi. Zitha kukhala zabwino m'malo mwa mchere chifukwa zili ndi mavitamini ndi minerals ambiri, makamaka magnesium, iron, ndi vitamini C.

• Ngati mukufuna kuyesa kukoma kwa udzu wa m'nyanja, njira yabwino ndikuyesa ndi zakudya zodziwika bwino za nsomba monga sushi.
• Algae wouma amakoma makamaka ndi masamba ophika, tomato wokoma, kapena nsomba.