Emma Miller
Akatswiri amapeza zizindikiro zinayi zosonyeza kuti mukudya mchere wambiri. Mchere uli ndi mbiri yoipa, koma sodium ndi mchere wofunikira kwambiri m'thupi. Electrolyte ndi yofunika kwambiri kuti madzi asamayende bwino, azitha kutulutsa minyewa, komanso kuthandizira kugundana koyenera kwa minofu.
Koma ngakhale kuti thupi limafunikira mchere wokwanira kuti ligwire ntchito zimenezi, sodium yambiri m’zakudya zanu ingakhale yovulaza thanzi lanu. Pansipa, akatswiri apeza zizindikiro zinayi zosonyeza kuti mukudya mchere wambiri komanso zimene muyenera kuchita kuti muthetse vutoli.
Mumakhala ndi ludzu nthawi zonse
Si nkhani zokhuza ndendende kuti kudya zakudya zamchere kumatipangitsa kumva ludzu. Koma n’chifukwa chiyani zimenezi zimachitikadi? Mlingo wamagazi ukayamba kukwera (mwachitsanzo, chifukwa cha kuchuluka kwa zinthu zomwe zasungunuka monga sodium), ubongo ndi impso zimayamba kugwira ntchito kuti zibwezeretse bwino.
Mwachitsanzo, mankhwala a antidiuretic amatha kutsegulidwa kuti athandize thupi kusunga madzi omwe amathandiza kuchepetsa kutulutsa kwa sodium. Malingana ndi kafukufuku wa December 2016 mu Current Biology, zizindikiro za mitsempha zimatha kuyambitsa ludzu.
"Kuti mupewe kutaya madzi m'thupi, mukhoza kuyamba kukhala ndi zizindikiro za thupi monga pakamwa pouma ndi khungu louma," anatero Tracy Lockwood Beckerman, RD, katswiri wa zakudya komanso wolemba mabuku a Better Food Decisions. Ili ndi thupi lanu lomwe likukuuzani kuti mumwe kuti muwonjezere madzi m'maselo anu.
Mumamva kutupa
Kodi mudawonapo kuti mphete zanu zimagunda kwambiri mutatha kudya mchere? Kate Patton, katswiri wa kadyedwe wolembetsedwa ku Cleveland Clinic's Center for Human Nutrition, anati:
Ngakhale zingawoneke ngati zosagwirizana ndi kumwa madzi ambiri mukamatupa, zimatha kuchepetsa zotsatira za kudya mchere wambiri. Kumwa madzi okwanira kumatha kutulutsa chilichonse m'dongosolo, kuphatikiza sodium wochulukirapo. “Kuti muthane ndi kutukumuka, imwani madzi ambiri, yendani mukatha kudya, kapena kumwa tiyi wa mandimu,” akutero Beckerman.
Chakudya chopangidwa kunyumba ndi chabwino
Mchere wothira mchere siwomwe umachititsa kuti munthu azidya kwambiri sodium. M'malo mwake, ndi sodium yomwe ili muzakudya zokonzedwa komanso zopakidwa.
Ndipotu, malinga ndi kafukufuku wamkulu wofalitsidwa mu American Journal of Hypertension mu December 2016, anthu omwe amadya zakudya zowonjezereka kwambiri amakhala ndi chiopsezo chachikulu cha kuthamanga kwa magazi.
Patton anati: “Zakudya zonse, monga zipatso, ndiwo zamasamba, mbewu zonse, mtedza waiwisi, ndi njere, mwachibadwa zimakhala ndi sodium yambiri. Ndizobwino, koma zimatha kuyambitsa mavuto kwa iwo omwe amazolowera kudya zakudya zokonzedwa komanso zodyera.
"Kudya zakudya zokazinga, zokometsera, kapena zamchere kwambiri kungayambitse zokometsera zanu kuzolowera mulingo wina wa mchere," akutero Beckerman. Chotsatira? Zakudya zophikidwa kunyumba sizimamveka bwino, zomwe zingakupangitseni kuti muyambenso kutengako.
Kuthamanga kwa magazi kumakwera
Mchere si chinthu chokha chomwe chingakhudze kuthamanga kwa magazi - malinga ndi Harvard Health Publishing, majini, kupsinjika maganizo, kulemera, kumwa mowa, ndi kuchita masewera olimbitsa thupi, milingo imakhalanso ndi zotsatira. Koma kudya zakudya zokhala ndi sodium yambiri nthawi zonse kungathandize kwambiri.
"Kudya kwambiri kwa sodium kumathandizira kusungidwa kwa voliyumu, zomwe zimapangitsa kuti pakhale kuthamanga kwa magazi kapena kuthamanga kwa magazi," adatero Luke Laffin, MD, katswiri wamtima woteteza ku Cleveland Clinic.
Madzi owonjezerawa amatha kuyika mitsempha yamagazi. Malinga ndi a Cleveland Clinic, m’kupita kwa nthaŵi, kupanikizika kumeneku kukhoza kusokoneza kayendedwe kabwino ka magazi ndi okosijeni kupita ku ziwalo, kumapangitsa kuti mtima ukhale wovuta kuti upope magazi komanso kuti impso zibwezeretse madzi ndi electrolyte.
Dr. Laffin anati: “Kuthamanga kwa magazi kosalamulirika kwa nthawi yaitali kumapangitsa anthu kukhala pachiopsezo chowonjezereka cha stroke, matenda a mtima, kulephera kwa mtima, ndi matenda aakulu a impso.
Ngakhale kuti kugwirizana sikumveka bwino, umboni wina umasonyeza kuti kuthamanga kwa magazi kosalamulirika kungapangitse chiopsezo cha dementia kapena kusokonezeka kwa chidziwitso.
