Menene nau'in gishiri kuma menene mafi kyau ga lafiya
Wadatacce
Gishirin, wanda aka fi sani da sodium chloride (NaCl), yana samar da 39.34% sodium da 60.66% chlorine. Dogaro da nau'in gishirin, shima yana iya samarda wasu ma'adanai a jiki.
Adadin gishirin da za a iya amfani da shi yau da kullun ya kai kimanin 5 g, la'akari da duk abincin da ake ci a rana, wanda ya yi daidai da gishiri 5 na gishiri 1 g ko ƙaramin kofi. Gishirin da ya fi lafiya shine wanda yake da mafi ƙarancin sinadarin sodium, saboda wannan ma'adinin yana da alhakin ƙara hawan jini da kuma inganta riƙewar ruwa.
Wani muhimmin mahimmin zaɓi don zaɓar gishirin mafi kyau shine zaɓi waɗanda ba a tace su ba, saboda suna adana ma'adanai na halitta kuma ba sa ƙara abubuwa masu sinadarai, kamar gishirin Himalayan, misali.
Nau'in gishiri
Tebur da ke ƙasa yana nuna nau'ikan gishiri, halayensu, yawan sodium da suke bayarwa da yadda ake amfani da su:
| Rubuta | Fasali | Adadin sodium | Yi amfani da |
| Tace gishiri, gama gari ko gishirin tebur | Ba shi da kyau a cikin ƙananan ƙwayoyin cuta, yana ƙunshe da abubuwan sunadarai kuma, ta hanyar doka, ana saka iodine don yaƙi da rashi wannan ma'adanai mai mahimmanci wanda ke da amfani ga samuwar hormones na thyroid. | 400mg a cikin 1g na gishiri | An fi amfani da shi, yana da laushi mai kyau kuma a sauƙaƙe ya haɗu da abubuwan haɗin yayin shirya abinci ko a cikin abincin bayan an shirya shi. |
| Gishirin ruwa | Shi gishiri ne da aka tsabtace shi a cikin ruwan ma'adinai. | 11mg a kowane jirgi | Mai girma don kayan yaji na salads |
| Hasken gishiri | 50% ƙasa da sodium | 197 MG a kowace 1g na gishiri | Ya dace don kayan yaji bayan shiri. Yayi kyau ga masu cutar hawan jini. |
| Gishiri mara kyau | Ya fi lafiya saboda ba a tace shi ba. | 400mg a cikin 1g na gishiri | Mafi dacewa ga naman alade. |
| Gishirin teku | Ba a tace shi ba kuma yana da ma'adanai fiye da gishirin gama gari. Ana iya samun shi mai kauri, na bakin ciki ko a cikin flakes. | 420 MG da 1g na gishiri | An yi amfani dashi don dafa ko salatin kakar. |
| fure mai gishiri | Ya ƙunshi kusan kashi 10% na sodium fiye da gishirin gama gari, don haka ba a nuna shi ga marasa lafiyar hawan jini ba. | 450mg a cikin 1g na gishiri. | An yi amfani dashi a cikin shirye-shiryen gourmet don ƙara ƙyalli. Ya kamata a sanya shi a cikin ƙarami kaɗan. |
| Gishirin ruwan hoda Himalayan | An ciro daga dutsen Himalayan kuma yana da asalin ruwa. Ana la'akari da mafi tsarkakakkun gishiri. Ya ƙunshi ma'adanai da yawa, irin su alli, magnesium, potassium, jan ƙarfe da ƙarfe. Ana nuna amfani da shi ga marasa lafiya na hawan jini. | 230mg a cikin 1g na gishiri | Zai fi dacewa bayan shirya abinci. Hakanan za'a iya sanya shi a cikin injin nikakken. Yayi kyau ga mutane masu fama da hauhawar jini da kuma gazawar koda. |
Abincin da aka ƙera a cikin masana'antu yana ɗauke da sodium mai yawa, har da abin sha mai laushi, ice cream ko cookies, waɗanda abinci ne mai daɗi. Sabili da haka, ana ba da shawarar a karanta lakabin koyaushe kuma a guji amfani da samfuran da adadinsu ya yi daidai ko ya fi 400mg na sodium a cikin 100g na abinci, musamman ma batun hawan jini.
Yadda ake cin gishiri kadan
Kalli bidiyon kuyi koyon yadda ake yin gishirin ganye na gida don rage yawan amfani da gishiri a hanya mai daɗi:
Ko da kuwa gishirin da ake amfani da shi a cikin ɗakin girki, yana da muhimmanci a yi amfani da mafi ƙarancin adadin da zai yiwu. Don haka, don rage cin gishirin ku, gwada:
- Cire gishirin girgiza daga teburin;
- Kada ku sanya gishiri a cikin abincinku ba tare da gwada shi ba tukuna;
- Guji shan burodi da abinci da aka sarrafa, kamar su kayan marmari, fries na Faransa, kayan ƙamshi da ƙamshi, kayan da aka shirya da kuma haɗawa, kamar su tsiran alade, naman alade da kayan kwalama;
- Guji cin abinci na gwangwani, irin su zaitun, zuciyar dabino, masara da wake;
- Kada ayi amfani da ajinomoto ko monosodium glutamate, wanda ake gabatarwa a cikin Worcestershire sauce, waken soya da miyan da aka shirya;
- Koyaushe yi amfani da cokali na kofi don auna gishirin a madadin ƙwanƙwasa;
- Sauya gishiri da kayan ƙanshi na ɗabi'a, kamar albasa, tafarnuwa, faski, chives, oregano, coriander, lemon da mint, misali, ko, a gida, shuka tsire-tsire masu daɗin ji da maye gurbin gishiri.
Wata dabarar maye gurbin gishiri a lafiyayyen hanya ita ce amfani da gomásio, wanda aka fi sani da gishiri na sesame, wanda yake da ƙarancin sinadarin sodium kuma ya wadatar da alli, lafiyayyen mai, zaren da kuma bitamin na B.
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