Zina mwa izi zikhoza kukudodometsani Inu
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine amati anthu amafunika pafupifupi mamiliyoni 1,500 a sodium tsiku ndi tsiku ndipo chirichonse chopitirira 2 300 milligrams pa tsiku ndi zochuluka kwambiri. Ngati mwasankha kuchepetsa sodium yanu (ndipo ambiri a ife mwina tiyenera), mukupeza momwe zingakhalire zovuta, makamaka ngati mumakonda kudya zakudya zopanda thanzi komanso zamchere zamchere.
Koma, mchere ndi umodzi wokha womwe uli ndi sodium. Mavitamini osiyanasiyana ndi opatsa mavitamini ali ndi sodium komanso zambiri, choncho muyenera kuchita zambiri osati kubisa mchere.
Njira yabwino yowonera sodium yanu ndi kuwerenga malemba a Nutrition Facts ndi zowonjezera mndandanda pa zakudya zomwe mumadya. Komanso, mukhoza kutsegula pawunivesiti kuti muwone zakudya zambiri zomwe zili pamwamba pa sodium. Kodi pali zakudya izi zomwe zimadabwitsa?
1 - soseji
Zakudya zam'madzi, ndi zina zambiri zowonongeka, zimakhala ndi sodium chifukwa cha mchere, zoteteza komanso zowonjezera. Sausage 3-ounce amakhala ndi mamiligalamu 500 a sodium ndipo amatha mamiligalamu 1,500. Ndiko ndalama zochuluka zomwe zimalingalira kuti munthu wamba ayenera kuyesa ma milligrams osachepera 2,300 patsiku.
O, ngakhale zitsamba zopatsa thanzi, monga Turkey soseji ndizovuta kwambiri mu sodium, nayenso.
2 - Tchizi Chobiriwira
Tchizi zingakhale zapamwamba kwambiri mu sodium, makamaka ngati mutadya kwambiri kuposa imodzi yokha, yomwe ndi gawo limodzi. Mitundu ina ya tchizi, monga cheddar, mozzarella, brie, ndi provolone sizoipa. Koma, tchizi imodzi ya buluu imakhala ndi mamiligalamu 325. Izi zikutanthauza kuti kukweza saladi yanu ndi kotala la chikhomo cha buluu chimapanga pafupifupi mamiligalamu 400 a sodium.
3 - Dill Pickles
Chomera cha katsabola chingakhale chachikulu kwambiri mu sodium. Mpfumo wawung'ono ukhoza kukhala ndi mamiligalamu osachepera 300, koma chomera chachikulu cha dill (pafupifupi mainchesi inayi yaitali) chili ndi mamiligalamu oposa 1,000. Ngakhale kagawo kamodzi kakang'ono kake kakang'ono kamakhala ndi mamiligalamu 60. Zakudya zabwino zimapindulitsa pang'ono - Gherkin wamkulu (pafupifupi mamita atatu m'litali) amakhala ndi mamiligalamu pafupifupi 160.
4 - Burritos
Burrito kwenikweni ndi thumba lodzala ndi nyemba ndi tchizi, ndipo mwina nkhuku kapena nkhuku. Zingakhale ndi zonona zokoma, letesi ndi salsa mkati mwake. Amakhalanso ndi sodium yaikulu. Mmodzi wa burrito wochokera ku malo odyera mwamsanga amakhala ndi mamiligalamu oposa 1,000 a sodium.
5 - mapiritsi anyezi
Mphete ya anyezi imachokera pamwamba pa sodium kupita pamwamba pa sodium malingana ndi kumene mumapezera. Malo ena odyera ogwiritsira ntchito mphete anyezi akhoza kukhala ndi milligrams 1,000 kufika pa 2,000 milligrams kapena kuposa. Uthenga wabwino ndikuti mphete zowonjezera zakuda zochokera ku sitolo akubwera m'ma milligrams pafupifupi 200 potumikira.
6 - nkhuku yokazinga
Nkhuku yokazinga imakhala mu sodium, ngakhale mutachotsa khungu. Nkhuku imodzi yokazinga ndi khungu ili ndi mamiligalamu 1,300 a sodium. Kusiya khungu kumbuyo kudzakupulumutsani pafupifupi mamiligalamu 400 a sodium. Chokuta ndi khungu chiri ndi mamiligalamu oposa 400 a sodium.
7 - Ramen Zakudyazi
Matumba ang'onoang'ono otchipa a ramen noodles ali otsika kwambiri mu sodium. Phukusi limodzi, lomwe mwina limagwiritsidwa ntchito ngati maulendo awiri, lili ndi mamiligalamu pafupifupi 1,500 a sodium. Mungathe kupeza mavitamini omwe muli ndi sodium yocheperapo, koma ngakhale apo, werengani malemba - mwina akadali okwera mu sodium.
8 - Mfumu Crab
Nkhono nyama imasiyanasiyana pang'ono ndi mitundu. Mwachitsanzo, 3 koloko yomwe imagwiritsidwa ntchito ya Dungeness nkhanu ili ndi mamiligalamu osachepera 400 a sodium, koma mfumu yofanana ndi nkhanu imadya mamiligalamu 900 sodium. Mfumu imodzi yophika mwendo ili ndi miligramu pafupifupi 1,400 sodium.
9 - Burgers a Veggie
Burggers ya Veggie ikhoza kukhala yokoma komanso yopangidwa ndi zowonongeka, koma imakhala yapamwamba kwambiri mu sodium. Wodwala wina wa galagi wa veggie ali ndi mamiligalamu 400 a sodium - omwe asanayikidwe pa bun ndipo amanyamula zokometsera zokoma, zomwe zidzawonjezera 200, kapena kuposa, milligrams za sodium.
10 - Mapepala a mphika
Mitengo yaying'ono ya mphika ndi yabwino chifukwa zonse muyenera kuchita ndikutentha mu uvuni wanu. Koma pie ya mphika ndi ma sodium ambiri. Nkhuku imodzi yosamalira nkhuku, ng'ombe kapena nkhuku monga mapaundi 1,000 kapena kuposa sodium. Chida chophika chophika chimakhala ndi sodium yocheperapo, koma zimadalira zomwe zimadzazidwa.
11 - nyemba zophika
Nyemba zophika zam'chitini ndizomwe zimapanga chitsimikizo chabwino kwambiri cha mapiritsi komanso mapuloteni, koma nthawi zambiri amakhala ndi sodium. Chikho chimodzi cha nyemba zophika zam'chitini chimakhala ndi mamiligalamu oposa 1,000 a sodium. Mwamwayi, chikho cha nyemba chophika chophimba chokhala ndi chofanana chimakhala chimodzimodzi, pokhapokha mutapeza njira yopezeka mchere.
12 - Clam Chowder
Mitundu yowonjezereka ya clam chowder ndi chowder chodyera cha New England ndi Manhattan yochokera ku tomato. Zonsezi ndi zokoma, koma zimakhalanso ndi sodium. Chikho chimodzi cha mtundu uliwonse chili ndi mamiligalamu 600 mpaka 800 a sodium, malingana ndi chizindikiro.
13 - Chakudya chamadzulo cha Sandwiches
Chakudya chachangu chakumwa chakumwa chakumwa chakumwa chopangidwa ndi nyama, nyama yankhumba, kapena soseji ndi dzira ndi tchizi ali ndi miligramu 1,000 za sodium, koma nambala imeneyo ikhoza kufika mamita 2,000. Kawirikawiri sangweji yachakudya yachakudya yomwe mungathe kugula kuchokera ku sitolo ali ndi pafupifupi 600 milligrams ya sodium.
14 - Mbatata yotchedwa Scalloped
Mbatata yamakono ndi yokonzedwa ndi tchizi, batala, mkaka kapena kirimu. Chikho chimodzi cha mbatata yokhala ndi mazira oposa mazana asanu ndi limodzi a sodium. Kuchuluka kwa sodium ndi pafupifupi chimodzimodzi ngati inu mumawapanga iwo poyambira kapena ngati mugwiritsa ntchito kusakaniza.
15 - Russia ndi Zaka chikwi kuvala
Mapulogalamu ambiri a saladi ali ndi 200 milligrams pa supuni ziwiri, koma Russian ndi Thousand kuvala onse ali ndi mamiligalamu 400 pa kutumikira. Ndipo, ndithudi, ngati mukudya saladi yayikulu, muli ndi mwayi wokhala ndi antchito ambiri.
Zotsatira:
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa April 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Dipatimenti ya Ulimi Yowunikira ku United States, ofesi ya National Nutrient ya Standard Reference Release 28. Inapezeka pa April 11, 2016. https://ndb.nal.usda.gov/ndb/search.