Munyu Umunyu, Pasinei Nemavara kana Mavara
Munyu ikozvino inowanika mumarudzi akasiyana-siyana uye mavara akataurwa kuti uvandudze kuve kwako kubika. Izvo zvinorevawo kuti dzimwe sarti inopa utano kupfuura vamwe. Kukurumbira kwekukura kwema salt, kufanana neHinamu Himalayan, kwakakonzera mari nokuti izvi zvinotendwa zvinotendwa.
Saizvozvowo, rumwe ruvara uye ruvara rwunofanirwa kuita kuti musiyano wose paunenge uchibika nehuyu hunokosha sariti. Vari kunyanya kukosha uye vanokoshesa mari here? Pane huwandu hwehutano hunobatsira hupi hupi hupi hupi hunoshandiswa uchishandisa imwe munyu
Kunzwisisa kuti munyu chii uye kuti inoshanda sei mumuviri wako kuchabatsira kupindura mibvunzo iyi.
Chii Chinonzi Salt?
Munyu isumeri inogadzirwa kubva kune yakabatanidzwa sodium uye chlorine. Pamwe chete, inogadzira sodium chloride, chinhu chinokonzerwa nekristallisti inoshandiswa mukubika, utano hwehutano, uye kunyange migwagwa ye-de-icing. Inowanzozivikanwa sefurafura yemunyu uye inofungidzirwa sedombo mumhepo mune imwe nyika.
Munyu mune zvakawanda mumvura yegungwa uye ndiyo inoshandiswa mumigodhi inoita kuti mvura yegungwa inenge inokwana 3.5 muzana yehuni yepamusoro. Ruzhinji rwemunyu rinobudiswa runobva mumvura yegungwa yakasvibiswa uye migodi yemunyu.
Basa reMunyu neMuviri
Munyu unokoshawo muupenyu hwehupenyu uye muviri unoshanda. Sodium uye chlorine zvinhu zvinokosha zvinobatsira kuchengetedza masero emagetsi, kupararira, uye shuga dzehutundu hwehutano. Sodium ndiyo imwe yemaminerari inonyanya kutarisira kuchengetedza yako electrolytes. Electrolytes anowanzosanganisira sodium, potassium, calcium, uye bicarbonate. Pasina sodium yakakwana, uropi hwako hahukwanise kutumira mafungiro emagetsi anodiwa kumuti wako wose kuti uite zvakanaka.
Sezvo muviri unoda huwandu hwakaenzana hwekasidi yebasa rakanaka, kupisa munyu wakawandisa kunogona kuonekwa seusina kunaka. Higher salt intakes inoratidzirwa kuwedzera kukonzerwa kweropa nekuchengetwa kwemvura. Izvo zvakasvibirira sodium zvinokonzera kuti muviri usunge mvura kuti uchengetedze sarum sodium yakanyanya kuwedzera kupfuura mamwe mimwe miganhu. Inofungidzirwa kuti inopindurwa, uye muviri wako uri kushanda kuti urambe uchienzanisa. Nokuti kuwedzera kweyamudiyumu kunowanzokonzera kukwirira kweropa, vanachiremba vanokurudzira vanhu vanorwara nehuwandu hwehutachiona vachideredza kana kubvisa munyu kudya.
Tsvakurudzo uye Expert Feedback
Kune zvakawanda zvekutsvakurudza munyu uye kuti zvinosvibisa sei hutano hwako. Zvisinei, zvidzidzo zvinoshaikwa pakusiyanisa munyu kuenzanisa, izvo zvinogona kukonzera kuvhiringidzika pamusoro pehuwandu hwehuyu. Pasina uchapupu hwakakwana uye hunovimbika, zvakakosha kutora zvirevo zvekutengesa nehuyo wewaini.
Maererano naRahaf AlBochi, RD, LD, Media Mumiririri weChikamiro Chekudya uye Dietetics uye Muridzi weMiorivhi Tree Nutrition, munyu isuori, zvinoreva kuti kuburikidza nehutema ivo vane mukana wakafanana we sodium. Imwe teaspoon yemunyu inenge inenge 2400 mg ye sodium. Kunyange zvazvo kune marudzi akasiyana-siyana emunyu munyika, hapana munyu unorarama kune umwe, anodaro AlBochi.
IAmerican Heart Association (AHA) yakaita sarudzo uye 61 muzana yevatori vechikamu vakataura nenzira isina kururama kuti gungwa regungwa raiva nezvinhu zvakaderera zve sodium pane table salt. Rachel K. Johnson, PhD, RD, American Heart Association spokeswoman naBickford Purofesa wezvokudya muYunivhesiti yeVermont, vakaratidza kuti gungwa munyu kazhinji rinowedzera sodium sematafura emunyu.
Dhiyabhorosi Johnson anoratidzawo kuti kudzora munyu wako kunobatsira kuchengetedza hutano hwemoyo. Kana uri kupedza gungwa guru remunyu nokuti unotenda kuti rine sodiamu shoma, unogona kuzviisa pamwero wepamusoro wekukudzivirira kuwedzerwa kweropa, izvo zvinosimudzira ngozi yako yehutano hwemwoyo, anodaro Johnson.
Kuenzaniswa Kwemunyu
Zvinyorwa zvekudya zveUnited States zvinokurudzira kuwanda kwema 2,300 mg ye sodium pazuva (5.8 g yemunyu), asi muwandu wevatengi vanodya 9 g wemunyu (3,600 mg Na) pazuva. Kufungidzira kusina kururama pamusoro pemararita akasiyana kungave kuri kuita kuti pave nepamusoro mazinga emunyu kushandiswa.
AlBochi yakapa mhinduro yakavimbika kune yakajairika, yakasiyana yema salt. Kuenzanisira kunotevera kuchava nhungamiro inobatsira munharaunda yose uye zvisati zvasarudza kutenga zvinhu zvakashata.
Table Table
Tafura yemunyu ndiyo inonyanya kushandiswa munyu mukubika uye inowanzove iodized, kureva kuti iodine yakawedzerwa, anodaro AlBochi. Iyo inogonawo kunzi "iodized" munyu. Iodini yakawedzerwa kubatsira vanhu kuwana iodine yakakwana mukudya kwavo, izvo zvakakosha kudzivirira goiter, chirwere chetachiona chirwere. Itafura yemunyu isu yakanaka, yakanyanyisa uye ine chisarudzo chakanaka kana uchibika.
Kosher Munyu
Kosher Munyu isiri yakawanda yemunyu. Kana inoshandiswa mukubika, inogona kuwedzera chigamba chakaoma kune zvimwe zvokudya nezvinwiwa. Per teaspoon, kosher munyu inogona kuva nechepasi sodium kupfuura imwe teaspoon yefurafura yemunyu. Izvozvo zvinongova nokuti mukondohwe wekother unobereka zviyo zvinoshesa, saka zvakaderera zvakapinda mupu. Zvisinei, kuyerwa kwega-ega, kosher munyu uye mahwendefa emunyu ane chiyero chimwechete che sodium maererano neAlBochi.
Gungwa Munyu
Gungwa remunyu rinogona kunge riri zviyo zvakakosha kana makristall makuru. Iyo inobudiswa nekudzimuka kwemvura yegungwa. Mienzaniso inosanganisira Gungwa Dzvuku, Celtic, French (fleur de sel) kana maHawaiian sea salt. Gungwa remunyu rinogona kutora mazana emaminerari ayo anogona kupa ruvara rwakasiyana mukubika asi haapi kupa huno hutano hunozivikanwa. Gungwa remunyu richiri munyu, uye rine chiyero chakafanana cheyerodium nechiyero seimwe imwe yemunyu inoti AlBochi.
Pink Himalayan Salt
Pink Himalayan salt inozivikanwa semunyu wokupedzisa, nokuti inowanzoshandiswa pamagumo ekubika kuti uwedzere kunaka uye kuve kwakasvibira kwekudya. Iine mitsara yemaminerari, zvisinei kuti hakuna hutano hwakakosha yekushandisa munyu waAraalaya pamusoro pemamwe marudzi emunyu. Maererano neAlBochi, Inoramba iine huwandu hwakafanana hweyerodium nechiyero seimwe imwe munyu.
Mutevedzeri Womuunyu
Munzvimbo inoshandiswa mumunyu mune marashi anotsiva zvimwe kana kuti sodium yose ne potassium, magnesium, kana imwe mineral. Lite munyu isuyu inenge hafu yekludiyloride uye hafu ye potassium chloride. Vanomiririra munyu vangave vachishandiswa nevanhu vane zvokudya zvisingabhadhari, asi chengetai chengetedza nachiremba wenyu musati mava kushandisa zvigadzirwa izvi, kunyanya kana mune zvinetso zvepvo.
Nyuchi Munyu
Nguva yakawanda munyu munyu nemashizha uye flavorings dzakadai sedroery munyu, garlic munyu, kana onion munyu. Kuti uderedze huwandu hwe sodium mune zvekudya kwako, zvakanakisisa kushandisa mishonga pachavo pane nzvimbo yakarongeka, yakadai sedroery mbeu, garlic poda kana maonikisi mazaya, asina zvine sodium.
Munyu uye Nhamba dzeSodium
Kusarudza yakanakisisa munyu kwauri kunowira pasi kuti unyeve uye unofarira. Nyanzvi dzekupindura dzakaratidza kuti munyu munyu, uye kazhinji inenge yakawanda yakawanda ye sodium. Zvimwe zvinotevera maminerari zvinogona kuwanikwa mukusiyana kwemarita seimwe chidzidzo chakaongororwa uye mhinduro inowanikwa pasi apa:
Sodium Potassium Magnesium Iron
Table Table 39.1% 0.09% <0.01% <0.01%
Gungwa Munyu 38.3% 0.08% 0.05% <0.01%
Himalayan Salt 36.8% 0.28% 0.1% 0.0004%
Gungwa reCeltic Munyu 33.8% 0.16% 0.3% 0.014%
Mavara, Maitiro, uye Mari
Maererano nekudzidza pamusoro pemararamiro ekusavira, tsvaga zvigadziriswa semamita e-potassium uye magnesium inogona kuita basa mukufarira kwayo. Zvisinei, zvigadzirwa zve sodium zvakaramba zvichiri kufanana nepamusoro pebhodhi iyo yose yakarongwa sariti. Uyewo, kuenzanisa kwemaminerari emunyu imwe neimwe kwakaratidzwa kunge isina basa, uye chaizvoizvo haufaniri kutorwa pakufunga pakusarudza munyu.
Sezvo marara ose akaenzana neyerodium, inowanikwa kune zvaunofarira uye kuti iwe unoda kushandisa mari yakawanda sei. Kana iwe uri kutsvaga chimiro chakaoma nemumwe muvara, Pink Himalayan inogona kuva chisarudzo chinonakidza. Kunyange zvakadaro, zvinowanzova munyu wokupedzisa, kwete kazhinji kusaswa pazvokudya zvakave zvakagadzirwa sezvinoitwa tafura yemunyu.
Mufambiro wekutengesa uye kutengesa zvido zvehutano, iyo inodhura zvikuru munyu ichava. Inotevera urongwa huchakupa pfungwa yekukosha yemari inoshandiswa pahutori hwemastikiti anozivikanwa pamusika:
- Tafura yemunyu - $ 0.06 masentimita paawa kana pasi.
- Kosher munyu - $ 0.05 masentimita paununopa kupa kana kutora.
- Gungwa munyu - $ 0.10 masentimita rimwe nerimwe kana zvishoma.
- Mucheka weHimalaya wepamu - inobva ku $ .0.35 kusvika pa $ 1.00 pamusi wega kana kupa kana kutora.
The Bottom Line
Munyu unoramba uchikosha pakurapa, hukama, nekubika. Chinodiwa kutsanangurwa ndechekuti rumwe rudzi rwemunyu huri hutano kune humwe humwe. Maererano nenyanzvi, mishonga yose yakafanana mune sodium inogadziriswa nechekutevedzera maitiro emaminetsi akasiyana. Izvo zvinotevera zvinongoratidzira nheyo yezvaunofanira kuziva pamusoro pekuenzanisa nemunyu:
- Tsvakurudzo inoshayikwa pamunyu kuenzanisa uye kuvimba nemanzwiro anovimbika anozivikanwa anobatsira.
- Munyu isuori, inoshandiswa pakunatsa, uye kwete kuwedzera kuwandisa.
- Imwe teaspoon yemunyu inenge inenge 2400 mg ye sodium.
- Nguva yemunyu yekudya uye inonzi ichinhu chinokosha chekubika, paunenge uchiita basa rinokosha mukuchengetedza hutano hwako uye muviri wakakodzera.
- Kuva nemaruva akasiyana-siyana akasiyana-siyana ekubatanidza mukubika kwako kunofadza, zvisinei nokuti kudya kweyerodium kunofanira kuonekwa nguva dzose.
- Fancier kuvhara uye kutengesa zviitiko zvehutano zvinoita kuti munyu uwedzere mari, asi kwete hutano hwakanaka. Yese inyu, pasinei nezvakasiyana-siyana kana mavara, inoramba ichienzaniswa mune zvigadzirwa zve sodium.
- Zvinyorwa zvekudya zveUnited States zvinokurudzira kuti uwedzere kudya 2,300 mg ye sodium pazuva (5.8 g yemunyu). Izvi zvinowanzopfuura.
- Vanhu vanorwara nehuwandu hwehutachiona vanokurudzirwa kuderedza kana kubvisa munyu.
- Tsvaga maminera akawanikwa mune zvakasiyana mararita haaratidzirwe kupa humwe hutano hunobatsira. Tsvaga mararamiro akasiyana-siyana haatauri muyero yemunyu uye kwete nzvimbo yekutengesera mukusarudzwa kwemunyu.
- Kunyanya kukwirira kwemunyu kunogona kukonzera kuwedzerwa kweropa uye kuchengetedza mvura.
> Sources:
Drake, SL et al, Kuenzaniswa kweSalty Taste uye Nguva Yakawanda yeGungwa neMinda Masvingo Kubva Munyika Yose, Journal of Sensory Studies , 2011
> Zvokudya uye Drug Administration, Chirongwa Chekuchengetedza Zvokudya uye Kugadzirwa Kwezvokudya, Unogona Kushamiswa Nomweya Wakawanda Unodya, Consumer Updates , 2016
Gungwa remunyu vs. vhesi yemunyu, Kuputsa neMunyu, American Heart Association, Yakasvika pana Kubvumbi 15, 2016