Chloride ndiyo inoshandiswa mineral inoshandiswa ne sodium uye potasium kuitira kuti muviri wako uwedzere mvura. Inoshanda kuburikidza nekuchengetedza mvura yemvura kunze kwemasero. Masero ari muchigadziko chemukati mako anoda chloride kuti aite hydrochloric acid, iyo ine chikamu chemuviri wako wenyama.
Zviri nyore kuwana chloride muzvokudya, saka kushayikwa hakusi nyore.
Itafura yemunyu uye gungwa remunyu zvose zviri makumi mana kubva mumakumi mashanu emakloridhi nehuwandu zvokuti iwe uchadya chloride nguva dzose paunowedzera munyu kune zvekudya zvako kana iwe uchidya zvokudya zvinogadzirwa nemunyu. Vanomiririra munyu vanowanzoshandisa chloride zvakare - inongova sodium iyo inotsiviwa mune zvigadzirwa zvakadai se potassium chloride. Izvi ndizvo zvinoreva kuti sodium yakabatanidzwa nehuwandu hwemhepo uye zvirwere zvepfungwa mune vamwe vanhu.
Mimwe miriwo yakawanda seyelery, tomate, lettuce, uye maruva emvura zvinowanikwa zvakanaka zvekloride zvakare.
Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rinotanga kudya kwakakwana kwezvinhu zvose zvinobva mumakore uye zvepabonde. Chloride inoda kufanana nevarume nevakadzi asi yakasiyana nezera. Kukurudzira hakushanduki kune vakadzi vane pamuviri kana kunwisa.
Izvi zvakakwana zvakakwana zvakaenzana nemari inofanira kugovera zvido zvevanhu vose muzera rimwe nerimwe.
Asi, kana uine hutano huripo, unogona kutaura nemutarisiri wako wehutano pamusoro pekudya kwako uye kana pane chikonzero chekuda kuziva nezvekudya kwako kwekloride.
Dietary Reference Intakes
1 kusvika kumakore matatu: 1.5 gramu pazuva
4 kusvika kumakore 8: 1,9 gm pazuva
9 kusvika kune makore makumi mashanu: 2.3 magiramu pazuva
51 kusvika kune makore makumi manomwe: 2.0 gramu pazuva
71+ years: 1.8 gm pazuva
Vakadzi vane pamuviri kana kuyamwisa: 2.3 gramu pazuva
Chloride inoshaya inogona kuitika apo muviri wako unorasikirwa nemvura yakawandisa kuburikidza nekuputika kukuru, kurutsa kana chirwere. Mimwe mishonga inonzi diuretics inokonzera muviri wako kurasikirwa nemvura kuitira kuti inogona kukonzera kukanganisika kwekloride zvakare.
Kunyanya kuwanda kwekloride kunogona kuwedzera ropa rako. Vanhu vane chirwere chepfungwa chepfungwa vanofanira kuve vakanyatsochenjerera nokuti zvinogona kukonzera kuvakwa kwemvura. Maererano neInstitute of Medicine, iyo inokonzerwa nepamusoro yekushandisa chloride inokwana 3.6 gm pazuva nekuda kwevakuru. Iyo inokonzerwa nepamusoro yepamusoro ndiyo yepamusoro yepamusoro yekudya kwezuva nezuva iyo inozivikanwa kuti isingakonzerwe nemigumisiro yakaipa.
Hapana chikonzero chekutora chloride sekuwedzera kwekudya, izvo zvokudya zvaunodya zvinopfuura zvakakwana.
Sources:
American Heart Association. "Sodium uye Munyu."
National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."
Medline Plus Medical Encyclopedia. "Chloride muDhiet."