Zvokudya Zvakajairika Neine Muchuru Wemunyu
Vakuru vanowanzoziva kuti vanofanirwa kudzivisa yakawanda yakawedzerwa munyu muzvokudya zvavo, uye chaizvoizvo, dzimwe nguva pane kudya kwemunyu kusingagumi nokuda kwehutano hwehutano, kunyanya kukwirira kweropa.
Kudya munyu kunowanzofungidzirwa kuti hakusi kwechinetso kuvana, asi vabereki vakawanda vanofunga kuti vana vavo havana huni zhinji mumishonga yavo. Izvi ndezvechokwadi kana iwe usingawedzeri muto wakawandisa kune zvokudya zvaunogadzira.
Ramba uchifunga kuti zvizhinji zvezvokudya zvakagadzirirwa uye zvakagadzirwa zvinozivikanwa nevabereki nevana - kazhinji nokuti zvinokurumidza uye zviri nyore - zvinowanzozara nemunyu.
Mamwe eOscar Meyer Lunchables, somuenzaniso, anogona kusvika 1440mg ye sodium pakushanda.
Sei kuongorora kunyanya kunwa kwemwana wako kunokosha? Zvimwe zvidzidzo zvakashuma kuti vana vane zvidya zvakanyanya-munyu vanogona kudzivisa kuwedzerwa kweropa sevanhu vakuru. Uye zvichida zvakanyanya kukosha, kudya kwaunyu kwave kwakabatana nehutano hwehutano, sezvo vana vane mishonga yakanyanya-munyu vakaudzwa kuti vanwe zvizhinji zvezinga-shuga, yakakwirira-calori inwa, izvo zvinowedzera dambudziko ravo rekuneta.
Zvokudya Zvakakwirira muMunyu
Zvechokwadi, chero kudya kupi zvako kwaunowedzera tafura yemunyu (sodium chloride) ichave yakakwirira mumunyu.
Mukuwedzera, zvikafu zvinowanzokwirira mu sodium (inopfuura 400mg pakushanda) zvinosanganisira:
- Onion soup
- Zvokudya zvakagadzirwa nechingwa zvakagadzirwa zviyo
- Sauerkraut
- Spaghetti muto (wakagadzirira kushanda)
- Potato saladi
- Cheese sauce
- Bhabha dzakagadzirwa nemafrancis
- Macaroni uye cheese
- Pizza slice
- Cheeseburgers, hamburgers, imbwa dzinopisa, tacos, nezvimwe zvakawanda zvekudya zvakatsanya
- Nyuchi yemombe (kubva pakunogona)
- Cottage cheese
- Minestrone soup
- Submarine sandwiches
- Tuna hove yehove
- Pretzels, mbatata chips, nezvimwe zvinotapira
- Sliced ham, bologna, salami nezvimwe zvinokonzera kutonhora
- Cream-style chibage (kubva pane chinogona)
- Pickles
- Nguruve jerky inodya
- Egg bagels
Iyi inongori runyararo rwemashoko, asi kuiongorora uye kuwana tsika yekuverenga mabhuku ezvokudya kunogona kukubatsira kuona zvimwe zvekudya zvakanyanya mumunyu. Sezvaunokwanisa kuona iye zvino, zvinhu zvakanyanya-munyu zvinowanzowanda zvekudya zvekakini (kunyanya masobho), kutora kunotonhora, zvokudya zvekudya , uye zvokudya zvinokurumidza.
Pamusoro Mitsva yeMunyu
Zvinosuruvarisa, zvakawanda zvepamusoro zvinobva mumunyu mune zvekudya zvedu ndezvokudya zvechidiki zvevana izvo vana vanoda kudya, zvakadai se:
- pre-packaged luncheon nyama
- pizza
- breaded chicken zvimedu
- chicken nuggets
- canned chicken noodle soup
- cheeseburgers
- makatekita pasta ne nyama muto
- corn dogs
- American cheese
Kunyange chikamu chechingwa chena chinogona kusvika kusvika 230 mg wemunyu, izvo zvinoreva kuti kana iwe usingachenjeri, sandwich inogona kuwedzera nokukurumidza kusvika kudarika hafu yezuva rako rinokurudzirwa kuti uwane munyu kana wawedzera mune zvimedu zvechingwa , nyama yechingwa, cheese, uye imwe yemasitadhi kana mayo.
Kudya Kwekudya Kwemunyu
Vana vakawanda havadi kunyanya kudya muto. Panzvimbo pezvo, vanoda chikafu chinowanzoitwa munyu, kudzidza kudzivisa kudya kwakawandisa zvakanyanya mumunyu uye panzvimbo pacho vanodya kudya kwakanaka kune zvakasiyana-siyana zvekudya.
Vana vakawanda vanowana munyu wakawanda mukudya kwavo asi.
Kunyange zvazvo pasina humwe huripo hunopiwa huwandu hwezuva nezuva hwevana sosiyamu, kusiyana neRADA yakakura ye2 300mg ye sodium pazuva, inowanzoita kuti vana vadye vana vaiwanzoita kusvika:
- 1000-1500mg vana vana makore maviri
- 1200-1900mg yevana 4-8 wemakore
- 1500-2200mg yevana 9-13 wemakore
- 1500-2300mg yevana vane makore 14-18
IAmerican Heart Association inorayira kuti vana, savanhu vakuru, havafaniri kuwana anopfuura 1500mg ye sodium pazuva.
Kazhinji, kana iwe usingawedzere mimwe yemunyu kune zvokudya zvaunogadzirira uye mwana wako anodya uye unodzivirira zvakawanda zvezvokudya zvakanyanya mumunyu, saka iwe haufaniri kunge uchifanira kunetseka nezvekudya kwomwana wako. Uyezve chengeta mavara ekudya kuti utsvake zvinyorwa zvishoma zvezvokudya, zvinogona dzimwe nguva zvinoreva kungosarudza mararamiro akasiyana ezvokudya zvakafanana, kudya zvimwe zvakakwana zvekudya uye zvishomanana zvekudya uye zvakakanyiwa, uye kudya michero yakawanda nemichero .
Ramba uchiyeuka kuti kufanana nevanhu vakuru, vana vanogona kukudziridza kunakidzwa kana kuda kwezvokudya zvesaini. Izvi zvinoita kuti zvive zvakakosha kudzivisa kudya kwemanyo uye usingawedzere mimwe yemuriwo kune zvokudya apo mwana wako anotanga kudya kudya zvakasimba semucheche nechecheche.
Uye kana iwe uine hanya newaini yemwana wako, kunyanya kana akawandisa, ipapo tsvaga zvimwe zvekudya izvo zviri pasi munyu, uye zvisingasviki 140mg emunyu pakushumira.
Munyu vs. Sodium
Kunyange zvazvo vanhu vanowanzoshandisa mazwi emunyu uye sodium zvakasiyana, ivo vakasiyana. Munyu inogadzirwa nesadhidium chloride (NaCl).
Imwe teaspoon yemunyu (3g) yakaenzana ne1200mg ye sodium, uye ndiwo mg wa sodium iwe uchaona pane chikafu chekudya chekudya.
Chii Chakuziva Pamunyu
Vana vakawanda vanowana munyu wakawanda mukudya kwavo. Vabereki vanofanira kutora matanho ekuderedza chiyero chesodium muzvokudya zvevana vavo.
Sources:
Kunyanya kunwa munyu, mhedzisiro yaro, simba rayo rezvemari, uye zvinokonzerwa neropa. Roberts WC - Am J Cardiol - 1-DEC-2001; 88 (11): 1338-46.
IOM 2004 Dietary Reference Refakes: Electrolytes neMvura.
USDA National Nutrient Database ye Standard Reference, Release 18. Sodium, Na (mg) Zvakagadzirwa Nezvokudya Zvakagadzirwa paZvienzanirana Zvimwe, zvakarongwa nehuwandu hwehutano.
Munyu Kuwana Kunofanirwa Nekushandisa Kunwa Doro muvana nevana vaduku: A Link to the fatness? Feng J. Iye, Naomi M. Marrero, naGraham A. MacGregor. Hypertension. 2008; 51: 629-634.