Momwe zimapangidwira zakudya zowonjezera zokhudzana ndi sodium
Zomwe boma limanena zimati ambiri a ife timadya sodium yambiri m'madyerero athu a tsiku ndi tsiku. Malinga ndi malangizo a USDA, anthu a ku America sayenera kudya mamiliyoni 2,300 a sodium patsiku ngati gawo la zakudya zowonongeka. Koma, pafupifupi, timadya mamiligalamu 3,400 patsiku. Kodi mukuganiza kuti mukuwaza mchere wambiri pa chakudya chanu?
Ngati ndinu American, mungagwiritsire ntchito mchere wambiri pa nthawi ya chakudya.
Koma ambiri mwa sodium yomwe mumadya angakhale akubisala zakudya zopangidwa . Zakudya monga msuzi wa spaghetti, zakudya zowonongeka ndi zakudya zopsereza zakumwa zimanyamula sodium. Chinthu china chofala kwambiri ndi sandwich nyama.
Ngati mumakonda kupanga masangweji a masana kapena chakudya chamadzulo, gwiritsani ntchito malangizowa kuti mupeze chakudya chochepa cha sodium chamadzulo, kuchepetsani mchere wanu, ndi kusintha zakudya zanu za tsiku ndi tsiku.
Kodi Sodium Low Ndi Chiyani?
Chimodzi mwa zinthu zovuta kwambiri pa kupeza chakudya chochepa chotsika cha sodium chikuyesera kupeza mawu pa zolemba za chakudya. Pambuyo pa phukusili akhoza kulengeza kuti nyama yomwe mumaikonda ndi "yochepa mu sodium," koma kodi izi zikutanthauza kuti chakudyacho chiri chochepa mu sodium? Ayi, sichoncho.
Pali zotsutsana zambiri zokhudzana ndi sodium kuti muwone kutsogolo kwa phukusi. Izi ndizo zomwe amatanthauza molingana ndi United States Food and Drug Administration (FDA), bungwe lomwe limayang'anira chakudya ndi ma labels.
- Mchere wopanda : ma milligrams osachepera 5 a sodium pa kutumikira
- Sopodiyumu : ma milligrams osachepera 5 a sodium pa kutumikira
- Low-sodium : masentimita osachepera 140 a sodium pa kutumikira
- Sodium yochepa kwambiri : 35 milligrams kapena zosachepera sodium pa kutumikira
- Kuchepetsa sodium : osachepera 25 peresenti yocheperapo sodium kuposa kutumikira kwa chakudya (chakudya chomwecho monga momwe mwachizolowezi chimakonzedwera)
- Pang'ono ndi sodium : osachepera 25 peresenti yocheperapo sodium pa kutumikira kusiyana ndi chakudya
Monga momwe mukuonera, pali njira zambiri zonena kuti chakudya chiri chotsika mu sodium ndipo sizikutanthauza kuti ndizochepa mu sodium. Choncho ndikofunika kufufuza zowonjezera zowonjezera pazomwe zili mu Nutrition Facts ndikuwona momwe zimayendera muyeso wanu wonse.
Sodium ku Lunch Meat Brands
Pali zakudya zambiri zakudya chamasana zomwe zimapanga ma sodium apansi awo. Koma kachiwiri, mudzazindikira kuti zambiri za mankhwalawa sizowonjezeka mu sodium malinga ndi malamulo a FDA. Momwemonso ena mwa makina otchuka kwambiri amadzikweza.
Mutu wa Boar umapanga mavitamini angapo otsika kwambiri a chakudya chamadzulo . Koma ena ali otsika kwambiri mu sodium.
- Hamu yotchedwa Deluxe Hamu yotchedwa Low Sodium 42%: 480 milligrams sodium per serving
- Beechwood Kusuta Mitambo Yamtundu Ham (31% Lower Sodium) - 460 milligrams sodium per serving
- Choyambirira cha Lower Sodium Turkey Chifuwa (chopanda khungu kapena khungu) - 360 milligrams sodium per serving
- Hickory Kusuta Ndodo Yamtundu Turkey Chifuwa (40% Lower Sodium) - 390 milligrams sodium per serving
- Ng'ombe Yam'nyanja Yamchere Yowonjezera Mafuta - 80 milligrams sodium per serving
- Palibe Mchere Wophikidwa ndi Mchere Wowonjezera Mchere - 40 milligrams sodium per serving
- Palibe Ovuni Wowonjezera Mchere Wophikidwa Mchere Turkey Matumbo - 55 milligrams sodium per serving
Butterball siyimapanga mankhwala omwe amatchulidwa mwachindunji ngati sodium yapamwamba, koma mankhwala awo odzoza ali ndi sodium yocheperapo kuposa machitidwe achikhalidwe. Poyerekeza, Rotisserie ya Butterball Inapanga Turkey Chifuwa chimapereka mamiligalamu 460 a sodium pa kutumikira.
- Zozizwitsa Zachilengedwe Turkey Nkhosa Yamatumbo Yophika, Mapulo kapena Garlic Peppercorn - 210 milligrams sodium per serving
- Zozizwitsa Zachilengedwe Turkey Breast Hardwood Kusuta - 190 milligrams sodium per serving
Hillshire Farm imapanga mzere wa nyama zotsika kwambiri za sandwich.
Malinga ndi wopanga, ambiri mwa mankhwalawa ali ndi 25 peresenti yocheperapo sodium kuposa nyama zomwe zakonzedwa monga chakudya chamadzulo.
- Mchepeta Wosakaniza Msuzi Wochuluka Wowonjezera Uchi Wophika Turkey Chifuwa - 410 milligrams sodium per serving
- Madzi Otsika Honey Wochuluka Wowonjezera Hamu - milligrams 450 sodium per serving
- Chotupitsa Chapafupi Chitsulo Chofewa Chotsitsa Chitsamba Chokuta Turkey Chifuwa - 420 milligrams sodium per serving
- Zomwe Zing'onozing'ono Zimapanga Hamu Wosuta Kusuta - 450 milligrams sodium per serving
Kusankhidwa kwa Maple Leaf Zachilengedwe ndi mtundu wina wotchuka pakati pa ogula. Chakudya chawo chamadzulo chimakhala chimodzimodzi ndi zofanana ndi zina poyerekeza ndi zakudya zofanana.
- Osakwatiwa Atumikire Ovuni Zophika Zophika - 360 milligrams sodium per serving
- Anamenyedwa ndi Hickory Kusuta Turkey - 530 milligrams sodium per serving
- Kutentha kwa ng'anjo ya Turkey Kutentha - 570 milligrams sodium per serving
- Hamu Wophika - 570 milligrams sodium per serving
- Honey Ham Wophika - 630 milligrams sodium per serving
Zakudya zachilengedwe ndi zachilengedwe zimapereka mankhwala omwe alibe mankhwala ophera maantibayotiki kapena mahomoni. Koma zinyama zambiri ndizochepa kwambiri mu sodium.
- Hamu Yophika Yotsika - Milikita 480 pa sela
- Matenda Achilengedwe Omwe Amasuta Turkey - 360 milligrams sodium per serving
- Zozizwitsa Zachilengedwe ku Turkey Breast - 360 milligrams sodium per serving
- Mtengo Wophika Mkaka - 360 milligrams sodium per serving
- Ng'ombe Yotentha Yamtundu - Ma milligrams a sodium per serving
- Hamu Wachilengedwe Hamu - mamiligalamu 450 sodium pa kutumikira
- Zakudya Zachilengedwe Zakudya Zamkuku - 420 milligrams sodium per serving
Mutha kuona zochitika zingapo kuchokera ku mtundu mpaka chizindikiro. Hamu nthawi zambiri amakhala ndi sodium kuposa mitundu ina. Kutsekedwa ku Turkey kumakhalanso kokwera kwambiri mu sodium kuposa nkhuku yophika kapena nkhuku, malingana ndi kukonzekera. Zakudya zochepetsetsa kwambiri zowonjezera masana ndizomwe zimatchulidwa "palibe mchere wonjezerapo."
Ngati mutadya chakudya chamasana kuchokera ku pepala lopangira, onetsetsani kuti mufunse antchito wothandizila kuti adye deta ngati mukufuna chakudya chamasana ndi mchere wosachepera. Kawirikawiri, zipangizo zilipo ndipo sizikhala zotetezeka kuganiza kuti nyama yodetsedwayo ili ndi sodium yochepa.
Malangizo Omwe Mungapangire Chakudya Chambiri Chochepa Chakudya
Ngati mukuyesera kuchepetsa mchere nthawi ya chakudya chamadzulo, malangizowa angathandize.
- Kumbukirani kutumikira kukula. Gawo lalikulu lomwe mumasankha kuti mudye likhoza kukhala losiyana ndi kukula kwa mavitamini omwe akupezeka palemba la Nutrition Facts (kawirikawiri imodzi imodzi). Kodi ndi ounces angati omwe amagawira limodzi? Malingana ndi momwe wandiweyani magawowo akudulidwa, pakhoza kukhala paliponse kuchokera pa imodzi mpaka magawo atatu. Mudzadya kwambiri sodium ngati mutadya zambiri kuposa zomwe zatchulidwa pa chizindikiro.
- Konzani nyama yanu "deli". Nyama yochepetsetsa kwambiri ya chakudya chamadzulo ikhoza kukhala zosiyanasiyana zomwe mumakonzekera kunyumba. Dzichepetseni nokha Turkey kapena nkhuku (imodzi ndiyo yomwe sali yodzaza ndi njira ya sodium) ndipo dzipangire nokha kudula mchere wambiri.
- Pewani magawo a tchizi opangidwa. Ngati muonjezera chidutswa cha tchizi ku sangweji yanu , mudzawonjezera kuwonjezeka kwa sodium yanu. Mwachitsanzo, chidutswa chimodzi cha tchizi cha America chimapereka milligrams 330 - 460 za sodium.
- Lembani msuzi wokonzekera. Chenjerani ngati mutasakaniza sangweji yanu ndi supu pa nthawi ya chakudya. Msuzi wam'chitini ndi chakudya china chimene chimakhala chokwanira mu sodium. Ngakhale kuchepetsa mitundu ya sodium ikhoza kupereka mchere wochuluka kuposa momwe mukufunikira.
- Onetsani makondomu anu. Chikondi cha mayard ndi mpiru? Fufuzani chizindikiro cha Nutrition for sodium content chifukwa chingakulimbikitseni kudya kwathunthu. Taganizirani kufalikira mapulitsi atsopano mmalo mwake.
- Musaiwale za mkate. Mkate wambiri umapangitsa kuti mchere ukhale wochuluka. Fufuzani chizindikirocho ndi kusankha imodzi ndi sodium yochepa.
Kuyesera kupeza nyama yotsika kwambiri ya chakudya chamasana ndi yonyenga, chifukwa nyama zomwe zimakonzedwa zimakonda kukhala ndi sodium. Koma ndi ndondomekoyi yolemba, mungathe kusankha mwanzeru kuti muteteze.
> Zotsatira:
> Clemson Cooperative Extension. HGIC 4061 Zotsutsa Zamagulu pa Zakudya Zakudya: Kuwonjezera: University of Clemson: South Carolina. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html.
> USDA. Information pa Sodium / Salt. Chiwongola dzanja
> Utsogoleri wa US Food and Drug Administration. Malangizo Othandizira Makampani: Buku Lophatikiza Zakudya (9. Zowonjezera A: Mafotokozedwe a Zomwe Zimakhudza Zambiri). http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
> Utsogoleri wa US Food and Drug Administration. Zowononga Zogulitsa pa Kuchepetsa Kutsekemera kwa Sodium. http://www.fda.gov/Food/IzigawoPackagingLabeling/FoodAdditivesIzigawo/ucm253316.htm.