Ikekwe ị meela mkpebi afọ ọhụrụ ka ịmalite ịmalite iji nwayọọ na-eri nri, ma ọ bụ na ị chere na ọ bụ oge iji gbanwee àgwà ị na-eri ka ịkwalite ndụ dị mma nakwa maka ịhazi njikwa. Ma olee ebe ị na-amalite?
Malite na ma buru n'uche isi ụkpụrụ ise a maka nri siri ike, ị ga-anọkwa na nri kwesịrị ekwesị.
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Lekwasị anya na akwukwo nri na nkpuruỌmụmụ ihe mgbe ọmụmụ gasịrị egosiwo na ị na-eri mkpụrụ osisi na akwụkwọ nri ndị ọzọ, na-ebelata ohere ị nwere maka ọrịa ndị na-adịghị ala ala, gụnyere cancer , oke ibu , ọrịa shuga na ọrịa obi-gụnyere ọrịa obi na ọrịa strok.
Mkpụrụ na akwụkwọ nri bụ nri calorie obere. Otu akụkọ sitere n'aka WHO kwuru na e nwere ihe àmà doro anya na iri mkpụrụ osisi na akwụkwọ nri na-ebelata ohere maka oke ibu. E jiri ya tụnyere ihe oriri dị elu nke kalori dị ka nri a gbanyere mkpọrọgwụ nke dị elu na shuga na abụba, mkpụrụ osisi na akwụkwọ nri anaghị adaba na oke ibu ma ọ bụ ibu.
Na, n'ihi na ha nwere akwa nri na nri ndị ọzọ, ha na-ejikọta ihe ize ndụ dị ala maka ọrịa shuga na nkwụsị insulin . Maka otu ihe kpatara ya, ha na-eme ka ndị mmadụ chee na calorie dị ole na ole, si otú a na-egbochi igbochi ibu uru.
Tụkwasị na nke a, nchọpụta egosiwo na iri atọ na ise nke mkpụrụ osisi na akwụkwọ nri kwa ụbọchị ga-ebelata ihe ize ndụ gị nke ọrịa strok , na iri ihe karịrị ise ise kwa ụbọchị ga-ebelata ihe ize ndụ ahụ ọbụna karị. N'okpuru ejiji, ị na-eri mkpụrụ na akwụkwọ nri ị na-eri, na-ebelata ihe ize ndụ gị. Ezigbo alaghachi na ego gị.
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Zere Ngwunye NhaziÒtù Na-ahụ Maka Ọrịa Cancer Na-ahụ Maka Ọrịa Cancer (IARC), bụ akụkụ nke Òtù Ahụ Ike Ụwa (WHO), apụtawo n'ụzọ doro anya na akụkọ banyere ọrịa kansa na-emepụta ihe oriri, na-ekwu na anụ ndị dị otú ahụ nwere ike ịkpata kansa cancer . Ha ekwuola na anụ uhie n'ozuzu "ma eleghị anya" na-akpata ọrịa cancer dị ka colon, pancreatic na cancer prostate.
Nyere na oke ibu bụ ihe dị ize ndụ maka ọtụtụ ọrịa cancer dị iche iche , ọ ga-enye aka ime ihe niile ị nwere ike ime iji belata ihe ize ndụ gị.
Ngwurugwu nke ihe ndi a kpoghariri iji zere: nkịta na-ekpo ọkụ, soseji, bee jerk, beef corn, ham, anụ mkpọ na nri na-edozi anụ na nri.
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Gbanyụọ na Mgbakwunye SugarsA kọwo na ọnụ ọgụgụ ndị America na-eri 22 teaspoons shuga n'ụbọchị. Nyere na American Heart Association na-atụ aro na oriri nke sugar agbakwunyere abụghị karịa 6 teaspoons kwa ụbọchị maka ndị inyom na teas 9 kwa ụbọchị maka ndị ikom.
Isi ihe nke shuga na-agbakwunye iji zere gụnyere gụnyere ihe ọṅụṅụ na-aba n'anya, gụnyere sodas na ume ma ọ bụ egwuregwu; ihe oriri ọka dị ka pies, kuki, na achịcha; ihe ọṅụṅụ mkpụrụ (nke na-adịkarị 100% ihe ọṅụṅụ mkpụrụ osisi); swiiti; na mmiri ara ehi desserts dị ka ice cream.
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Ṅụkwuo MmiriA na-eleghara ọtụtụ uru ahụike nke mmiri ọṅụṅụ anya. Ma elegharala uru nke ihe nwere ike ịbụ ihe ọṅụṅụ kachasị mma nke niile.
Mmiri enweghị calorie. Zero. Ihe o nwere otutu nke: uru ahuike. Ndị nchọpụta achọpụtala na ịṅụ otu iko mmiri 30 nkeji tupu ị rie nri nwere ike ime ka ị dịkwuo ala ma si otú ahụ na-eri obere, si otú ahụ belata kaadị calorie.
Ịnọgide na-ehichapụ onwe gị n'ụbọchị dum ga-eme ka ị marakwuo anya, nyere gị aka ịmatakwu nke ọma, ma mee ka ị ghara inwe afọ ojuju.
Ihe ndị a niile nwere ike iduga ịme nhọrọ dị mma karị. Dị ka ego a gbakwunyere, ịṅụ mmiri zuru oke n'ụbọchị ahụ nwere ike inyere aka igbochi akụrụ akụrụ .
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Rie Nnu NnuObesara na-ebute ọbara mgbali elu (nke a na-amarakwa na okwu ahụ ike ya, "ọbara mgbali elu"), ya mere ọ bara uru ịmara ihe ị nwere ike ime iji jikwa ọbara mgbali elu gị-nke na-agụnye ịmịghachi azụ oriri sodium.
N'ibute ihe oriri a na-edozi, ihe oriri sodium America na-eri. N'ezie, e mewo atụmatụ na nkezi sodium oriri nke onye ọ bụla nọ na United States bụ 3,478 milligrams kwa ụbọchị. Nke a dịkarịa ala 1000 milligrams kwa ụbọchị karịa ihe ọtụtụ ndị ọkachamara sayensị na ndị ọkachamara na-ahụ maka nlekọta ahụike, dịka American Heart Association na National Heart, Lung, na Blood Institute, na-akwado maka ihe kachasị mma kwa ụbọchị.
Kedu nri ndị kachasị nnu? Azịza ya pụrụ iju gị anya. Ọ bụ ezie na ị nwere ike iche na ihe ka ukwuu nnu nnu gị si n'ụlọ nnu nnu gị pụta, n'eziokwu, ihe ka ọtụtụ ná ndị America na-enweta ihe ka ukwuu n'ime sodium ha site na nchịkọta, nke ọma, na nri oriri na ọṅụṅụ.
Ndị a bụ ụfọdụ n'ime ndị ọjọọ kacha njọ:
- Nri nri nri, dị ka ibe, crackers, na pretzels
- Nri oriri, dị ka agwa agwa na soups
- Nri Pickled
- Chiiz
- Nri a na-edozi, dị ka ham, anụ ezi, ehi amị, ọka na-ekpo ọkụ, sausages na luncheon / deli meats
- Nri nri oyi
- Na-edozi ma ọ bụ kwakọba azụ ndị e bugoro nri, nke e ghere eghe, na-ese anwụrụ ma ọ bụ mkpọ na brine
- Ketchup, Mayonezi, nri na salad dressings
- Ụlọ oriri na ọṅụṅụ na nri nri ngwa ngwa
Site n'ibilata ihe oriri ndị edere n'elu ma na-esi nri n'ụlọ ọ bụla o kwere mee, ị ga-eji nwayọọ nwayọọ belata ihe oriri sodium kwa ụbọchị.
Isi ihe
Mpempe akwụkwọ: ịkwalite mkpụrụ osisi na ihe oriri n'ime ụwa. Òtù Ahụ Ike Ụwa. Ịnweta online na May 29, 2014.
Ụlọ Ọrụ maka Nchịkwa na Mgbochi Ọrịa. Atụmatụ iji gbochie oke ibu na ọrịa ndị ọzọ na-adịghị ala ala: CDC na-eduzi atụmatụ iji mee ka mkpụrụ osisi na akwụkwọ nri dịkwuo ukwuu. Atlanta: Ngalaba Na-ahụ Maka Ahụ Ike na Ọrụ Ụmụaka na United States; 2011. Accessed online na May 29, 2014.
Davy et al. Mmiri mmiri na-ebelata ihe oriri ike na nri nri ụtụtụ na ndị okenye toro eto. J Am Diet Assoc 2008; 108: 1236-1239.
Qaseem A, Dallas P, Forciea MA, et al. Nchịkọta nri na nlekọta ọgwụ na-egbochi ka ụmụ nwoke na-eto eto na-apụtaghachi na nyocha: Nlekọta ihe omume nke American College of Physicians. Ann Intern Med 2014; 161: 659-667.
Moss M. Nnu Sugar Abụba: Olee otú Ndị Giants Na-eri nri Si Kpochapụ Anyị. Ezigbo ụlọ 2013.
Anderson CAM, Johnson RK, Kris-Etherton PM, Miller EA. Nkọwa maka inwe uche nke sayensị nke sodium. Nutrition Taa March / April 2015; 50: 66-71.
Association American Heart Association. Kedu ihe mere m ji ejedebe sodium? Ịnweta ịntanetị na http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf Ịnweta ịntanetị na Eprel 10, 2015.
Obi Ụtọ Obi Obi America. Association American Heart Association na-ebupụta mkpọsa ọhụụ ọhụrụ nke sodium. Ịnweta online na http://blog.heart.org/american-heart-association-launches-new-sodium-reduction-campaign/ na April 10, 2015.