Ezinye zalezi zingase zikumangele
Division Health and Medicine Division of National Academy of Sciences, Engineering and Medicine uthi abantu abadala badinga kuphela ama-milligram angu-1,500 we-sodium nsuku zonke nokuthi noma yini engaphezu kuka-2 300 milligram ngosuku. Uma unqume ukunciphisa i-sodium yakho (futhi iningi lethu kufanele mhlawumbe kufanele), uthola ukuthi kunzima kanjani lokho, ikakhulukazi uma usetshenziselwa ukudla inani elihle lokudla okusawoti nokudla .
Kodwa, usawoti uyingxenye eyodwa ye-sodium-loaded culprit. Izithako ezihlukahlukene zokugcoba kanye ne-flavor enhancers ziqukethe ne-sodium eningi, ngakho-ke kuzodingeka wenze okungaphezu kokufihla u-salt shaker.
Indlela engcono kakhulu yokubukela i-sodium yakho ukufunda amalebula we-Nutrition Facts kanye nezithako zokudla ekudleni okudlayo. Futhi, ungakwazi ukuhamba ngokusebenzisa umbukiso wesilayidi ukuze ubuke isixuku sokudla esiphezulu kwi-sodium. Ingabe kukhona okunye okukudla okuvamile okukumangazayo?
1 - isisindo
Ama-sausages, kanye nezinye izinto eziningi ezicutshungulwayo, ziphezulu kwi-sodium ngenxa yosawoti, izidakamizwa kanye neziphuzi ezinomsoco. I-sausage e-3-ounce ejwayelekile ine okungenani ama-milligrimu angu-500 we-sodium futhi ingaba ngama-milligram angu-1,500. Lona imali eningi ebheka ukuthi umuntu ovamile kufanele ahlose ama-milligram angu-2,300 ngosuku.
O, ngisho nezinsimu ezinempilo, ezifana ne-turkey sausage ngokuvamile ziphezulu kwi-sodium, futhi.
2 - I-Blue Cheese
I-cheese ingaba phezulu kakhulu kwi-sodium, ikakhulukazi uma udla okungaphezu kwe-one-ounce ekhonzayo, okuyingxenye eyodwa kuphela. Ezinye izinhlobo ushizi, njenge cheddar, mozzarella, brie, ne-provolone akukubi. Kodwa, i-ounce eyodwa ye-blue cheese inezinhlamvu ezingu-325. Lokhu kusho ukuthi ukufaka isaladi yakho ngekomishi yekota yesibhakabhaka eliqhakazile kuyokwengeza cishe ama-milligram angu-400 e-sodium.
I-3 - I-Dill Pickles
Ama-pickle e-Dill angaba phezulu kakhulu kwi-sodium. Umkhonto omncane ungase ube nemililo engaphansi kuka-300, kodwa i-pickle enkulu (cishe ngamasentimitha ubude ubude) inezinkulungwane eziyi-milligram. Ngisho nengxenye eyodwa encane ye-pickle ye-dill inama-milligram ayi-60. Ama-pickle amnandi ahamba kancane kancane - iGherkin enkulu (cishe ngamasentimitha amathathu ubude) inezinkulungwane eziyi-160.
4 - i-Burritos
I-burrito ngokuyisisekelo i-tortilla egcwele ubhontshisi noshizi, futhi mhlawumbe enye yenkomo noma inkukhu. Kungase futhi kube no-ayisikhilimu omuncu, i-ulethisi ne-salsa ngaphakathi ngaphakathi. Ibuye ibe nesamba esikhulu se-sodium. I-burrito eyodwa esitolo sokudla okusheshayo inama-milligram angaphezulu kuka-1 000 we-sodium.
5 - Izilinganiso ze-anyanisi
Ama-anyanisi amasongo aphuma phezulu nje kwe-sodium ephakeme kakhulu kwi-sodium kuye ngokuthi utholaphi. Enye yokudlela ekhonza izinsimbi zama-anyanisi ingaba ngama-milligram kuya ku-2 000 milligram noma ngaphezulu. Izindaba ezinhle ukuthi izindandatho zama-anyanisi efriziwe ezivela esitolo zifika ema-milligram angu-200 ngokukhonza.
6 - Inkukhu ethosiwe
Inkukhu ethosiwe iphezulu kwi-sodium, ngisho noma ususa isikhumba. Enye isifuba senkukhu ethosiwe nesikhumba sinama-milligram angu-1,300 we-sodium. Ukushiya isikhumba ngemuva kuzokugcina ama-milligram angu-400 we-sodium. Isigubhu esikhumbeni sinama-milligram angu-400 we-sodium.
Ama-noodle angu-7 angu-Ramen
Lezi zikhwama ezingabizi ezincane ze- ramen noodle ziphezulu kakhulu kwi-sodium. Iphakheji elilodwa, okucatshangwa ukuthi liyi-servings ezimbili, linama-milligram angu-1,500 we-sodium. Ungase ukwazi ukuthola imikhiqizo ene-sodium encane, kodwa noma kunjalo, funda amalebuli - cishe asezingeni eliphezulu kwi-sodium.
8 - King Crab
I-crab inyama ihluka kancane ngezinhlobo. Isibonelo, i-3-ounce ekhonza i-Dungeness crab inezinhlamvu ezingaphansi kuka-400 ze-sodium, kodwa inani elifanayo lenkosi elisha inyama linama-milligram angu-900 sodium. Enye inkosi inja yomlenze inezinkulungwane eziyi-1 400 ze-sodium.
9 - Burgers Veggie
Ama-burgers we-Veggie angase abe mnandi futhi ayenziwe ngezithako ezinempilo, kodwa abuye aphezulu kancane kwi-sodium. Omunye umgogodla we-veggie unama-milligram angu-400 we-sodium - ngaphambi kokuba abekwe ebhodini futhi elayishwe ama-toppings anesiphuzo, okuzofaka okungenani ama-200, noma ngaphezulu, ama-milligram we-sodium.
Amaminithi ama-10
Lezo zimbiza ezincane ezibandayo ziphephile ngoba konke okudingeka ukwenze ukushisa kuhhavini yakho. Kodwa i-pie yamaqanda efriziwe ine-sodium eningi. Inkukhu eyodwa yokukhonza, inyama yenkomo noma i-turkey imbiza ipayipi njengama-1,000 noma ngaphezulu ama-milligram we-sodium. Isiqephu se-pot pie esenziwe ngokwezifiso singase sibe ne-sodium encane, kodwa kuxhomeke ekugcwaliseni okufakiwe.
11 - Ubhontshisi obhakiwe
Ubhontshisi obhakiwe okheniwe ngokuqinisekile ungumthombo omuhle kakhulu we-fibre namaprotheni, kodwa isikhathi esiningi futhi siphakeme kakhulu kwi-sodium. Enye indebe yamabhontshisi abhakiwe akheniwe anama-milligram angu-1 000 we-sodium. Ngeshwa, indebe yamabhontshisi abhakabhaka ayenziwe ngokufanayo, ngaphandle uma uthola iresiphi ephansi kasawoti.
12 - I-Clam Chowder
Izinhlobo ezivame kakhulu ze-clam chowder yi-chowder e-New England clam chowder ne-tomato esekelwe eManhattan. Zombili zomnandi, kodwa nazo ziphezulu kwi-sodium. Enye indebe yohlobo oluthile lunezigidigidi ezingu-600 kuya ku-800 ze-sodium, kuye ngokuthi umkhiqizo.
13 - Izinhlanzi zokudla kwasekuseni
I-sandwich yokudla okusheshayo yokudla okusheshayo eyenziwe ngehhafu, ubhekeni, noma isoso kanye neqanda kanye noshizi unama-milligram ayi-1 000 we-sodium, kodwa leyo nombolo ingahamba ngamamitha ayizigidi ezingu-2 000. Isisindo samakhabethi sasekuseni elibandisiwe ongasithenga esitolo sokudla linezinkulungwane eziyi-600 zama-sodium.
14 - Amazambane ama-Scalloped
Amazambane ama-scalloped alungiswa nge ushizi, ibhotela, nobisi noma ukhilimu. Enye indebe yamazambane e-scalloped inezinkulungwane eziyi-800 zama-sodium. Ukubalwa kwe-sodium kufana nalokho uma ubaqala ekuqaleni noma uma usebenzisa umxube.
15 - Russian and Thousand Island Ukugqoka
Izambatho eziningi zeladidi zinezigidi ezingaphansi kwezigidi ezingu-200 ngamapulangwe amabili okukhonza, kepha isiRashiya nesiThuli esiGqoke sigqoke zombili zombili sinezigidigidi ezingama-400 ngokukhonza. Futhi, ngempela, uma udla isaladi enkulu, kunethuba elihle lokuthi uzosebenzisa ngaphezulu kokukhonza okulodwa.
Imithombo:
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngo-Ephreli 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
I-United States yoMnyango Wezolimo Wezolimo Zokucwaninga, I-National Nutrient Database ye-Standard Reference Release 28. Ifinyelelwe ngo-Ephreli 11, 2016. https://ndb.nal.usda.gov/ndb/search.