Yeka indlela ukudla okucutshungulwa ngayo okwenziwe ngayo lapho kufike sodium
Imithombo kaHulumeni ithi abaningi bethu badla isobho kakhulu kakhulu ezidlweni zethu zansuku zonke. Ngokweziqondiso ze-USDA, abaseMelika bangadli ama-milligram angu-2,300 we-sodium ngosuku njengengxenye yokudla okunempilo. Kodwa, ngokwesilinganiso, sidla ama-milligram angu-3,400 ngosuku. Ucabanga ukuthi ufafaze usawoti owengeziwe ekudleni kwakho?
Uma ungumuntu waseMelika ovamile, ungase usebenzise ngokweqile umthunzi usawoti ngesikhathi sokudla.
Kodwa iningi le-sodium oyidlayo lingase lifihle ekudleni okucutshungulwayo . Imikhiqizo enjenge-sauce ye-spaghetti, ukudla okufriziwe kanye nokudla okudlayo kulayishwa nge-sodium. Esinye isigameko esivamile siyisilwich inyama.
Uma uthanda ukwenza isangweji lesidlo sasemini noma isidlo sakusihlwa, sebenzisa lawa macebiso ukuze uthole ukudla okunomsoco we-sodium ephansi, unciphise usawoti wakho, futhi uthuthukise ukudla kwakho kwansuku zonke.
Kuyini i-Sodium Low?
Enye yezinto ezinzima kunazo zonke mayelana nokuthola ukudla okunomsoco we-sodium ewusizo uzama ukuthola amagama ekulebula kokudla. Ngaphambi kwephakheji kungenzeka ukukhangisa ukuthi inyama yakho oyintandokazi "isezansi kwe-sodium," kodwa lokho kusho ukuthi ukudla empeleni kuncane kwi-sodium? Cha, akunjalo.
Kunezimangalo eziningi ezihlukene mayelana ne-sodium ukuze ubone ngaphambi kwephakheji. Yilokho ngempela abakushoyo ngokusho kwe-United States Food and Drug Administration (FDA), inhlangano elawula ukupakishwa kokudla namalebula.
- Ukwawosawoti : ama-milligram angaphansi kuka-5 we-sodium ngayinye yokukhonza
- I-sodium-free : ama-milligram angaphansi kuka-5 we-sodium ngayinye yokukhonza
- I-low-sodium : ngaphansi kwezigidigidi ezingu-140 ze-sodium ngokukhonza
- I-sodium ephansi kakhulu : 35 milligram noma ngaphansi kwe-sodium ngokukhonza
- I-sodium yencishisiwe : okungenani amaphesenti angama-25 angaphansi kwe-sodium ngokukhonza ngaphezu kokudla kokubhekisela (ukudla okufaniswa njengokwenziwe ngokujwayelekile)
- I-sodium encane : okungenani amaphesenti angu-25 angaphansi kwe-sodium ngokukhonza ngaphezu kokudla kokubhekisela
Njengoba ubona, kunezindlela eziningi ezihlukene zokuthi ukudla kunciphile kwi-sodium futhi akusho ukuthi empeleni kuncane kwi-sodium. Ngakho kubalulekile ukuhlola okuqukethwe okungokoqobo kwe-sodium kulebula le-Facts Nutrition bese ubona ukuthi kufanelana kanjani nokudla kwakho kwe-sodium usuku lonke.
I-Sodium ku-Lunch Meat Brands
Kunezinhlobo eziningi zezimpahla zokudla kwasemini ezenza izinguqulo ze-sodium eziphansi zemikhiqizo yazo ethandwayo. Kodwa futhi, uzobona ukuthi imikhiqizo eminingi ayikho ngaphansi kwe-sodium ngokwemigomo ye-FDA. Nakhu ukuthi amanye amakhanda athandwa kakhulu atholakala kanjani.
Inhloko kaBoar yenza izinhlobo ezimbalwa ze-sodium ezingezansi zenyama yazo yasemini . Kodwa ezinye zisezingeni eliphezulu kwi-sodium.
- I-42% engaphansi kwe-Sodium ebizwa nge-Deluxe Ham: ama-milligram angu-480 nge-sodium ngayinye yokukhonza
- I-Beechwood Ehlathini Elimnyama Elimnyama (i-31% ye-sodium engezansi) - ama-milligram angu-460 i-sodium ngayinye yokukhonza
- I-premium Lower Sodium Turkey Breast (isikhumba esingenasici noma isikhumba) - 360 milligrams sodium ngayinye yokukhonza
- I-Hickory Ebhekene Namahlathi Amnyama I-Turkey Ubisi (40% engaphansi kweSodium) - ama-milligram angu-390 we-sodium ngayinye yokukhonza
- I-Deluxe Low I-Sovini Ephansi Yomlilo Wonkwa - 80 milligrams sodium ngayinye yokukhonza
- Ayikho Ihhavini Engeziwe Yokwengezwa NgokwamaSilwane - 40 milligrams sodium per serving
- Ayikho Ihhavini Engeziwe Yoketshezi Eyosiwe eTurkey Ubisi - ama-milligram angu-55 nge-sodium ngayinye yokukhonza
I-Butterball ayenzi imikhiqizo ebizwa ngokuqondile njenge-sodium encane, kodwa imikhiqizo yabo Yemihla ngemihla ine-sodium encane kunezinguqulo zendabuko ezifananisiwe. Ngenhloso yokuqhathanisa, i-Rotisserie ye-Butterball yonyaka kaTurkey I-Breast inikeza ama-milliyamu angu-460 we-sodium ngayinye yokukhonza.
- Ukuphefumlelwa Kwemvelo Turkey Ihhavini Lokususa I-Breast, i-maple noma i-Garlic I-Peppercorn - 210 milligrams i-sodium ngayinye yokukhonza
- Ukuphefumlelwa Kwemvelo Turkey I-Breast Hardwood Ukubhema - 190 milligrams sodium ngayinye yokukhonza
I-Hillshire Farm yenza umugqa wezilwane ezincane ze-sodium sandwich.
Ngokusho komkhiqizi, iningi lala mikhiqizo ine-sodium engaphansi kwama-25 engaphansi kwesidlo sasemini esilungisiwe.
- Ukucutshungulwa Okuncane Okuncani Kwama-sodium Ephansi I-Turkey Inomsoco - I-410 milligrams sodium ngayinye yokukhonza
- I-Eminye Elicwengekileyo Hamu Enhle Yobuhle Be-Sodium - ama-milligram angu-450 sodium ngayinye yokukhonza
- Isinkwa Sodiamu Esincane Esineziqu Eziphansi ZaseTurkey Izibeletho - 420 milligrams sodium ngayinye yokukhonza
- UHamu Ocwengileko Hamu Omncane Obushunayo - ama-milligram angu-450 sodium ngayinye yokukhonza
I-Maple Leaf Natural Selections ingenye brand evelele phakathi kwabathengi. Ukudla kwabo kwasemini kuhamba ngendlela efanayo nezinye izinto uma kuqhathaniswa nokudla okufanayo.
- Yedwa Ungakhonza Isikhumba Esinezikhuni - I-360 milligrams sodium ngayinye yokukhonza
- I-Hickory eyayicutshulwe i-Turkey iphuzi - i-530 milligrams sodium ngayinye yokukhonza
- I-ovini-ehlutshiwe i-Turkey Breast - 570 milligrams sodium ngayinye yokukhonza
- I-Baked Ham - ama-570 milligrams sodium ngayinye yokukhonza
- Honey Honey Baked - 630 milligrams sodium ngamunye ukukhonza
I-Applegate inyama yemvelo nemvelo inikeza imikhiqizo engenawo ama-antibiotics noma ama-hormone. Kodwa eziningi zezidakamizwa zisencane kakhulu kwi-sodium.
- Hamu Yemvelo Okuphekwe Ngokwemvelo - ama-milligram angu-480 e-sodium ngokukhonza
- Isisu seTurkey seTshwala - 360 milligrams sodium ngayinye yokukhonza
- I-Natural Dasted Turkey Breast - 360 milligrams sodium ngayinye yokukhonza
- Inzalo Yomkhuhlane Wezinkukhu Zomzimba - ama-milligram angu-360 nge-sodium ngayinye yokukhonza
- Inkomo Yomzimba Yomzimba - ama-milligram ama-sodium angu-320 ngokukhonza
- Hamu Yemvelo - ama-milligram angu-450 sodium ngayinye yokukhonza
- I-Barbecue yemvelo Inkukhu Yamabele - 420 milligrams sodium ngayinye yokukhonza
Ungase ubone izitayela ezimbalwa kusuka ku-brand kuya ku-brand. UHamu uvame ukuba ngaphezulu kwe-sodium kunezinye izinhlobo. I-turkey enezinyosi ibuye ibe ngaphezu kwe-sodium kunenkomo yenkomo noma inyama yenkukhu, kuye ngokuthi ukulungiselela. Izidlo ze-sodium ezedlula kunazo zonke ezibalwe yizo ezibhalwe "akukho usawoti ongeziwe."
Uma uthola isidlo sakho sasemini kusuka kumanethi we-deli, qiniseka ukuthi ubuza umsizi we-counter ukuze uthole ukudla okunomsoco uma ufuna inyama yasemini nge usawoti ongaphansi. Ngokuvamile, izinto ezinyathelisiwe ziyatholakala futhi kungase kungabi ephephile ukucabanga ukuthi inyama elicwengekile ine-sodium encane.
Amathiphu wokwenza isidlo saseSodium esincane
Uma uzama ukunciphisa usawoti ekudleni kwakho kwantambama, lezi ziqondiso zingasiza.
- Khumbula ukukhonza usayizi. Isilinganiso sesabelo osikhethayo sokudla singase sihluke kunobuningi bokukhonza obhalwe ohlwini lwelebula le-Nutrition Facts (ngokuvamile elilodwa elilodwa). Zingaki ama-ounces akhona ku-slice eyodwa yama-deli? Kuncike ekutheni izicucu zinqunywe kangakanani, kungase kube khona noma yikuphi kusuka ku-1 kuya kwezingcezu ezintathu. Uzodla i-sodium eningi uma udla okungaphezulu kunalokho okuphakanyisiwe kulebula.
- Lungisa inyama yakho "deli". Inyama ephansi kakhulu ye-sodium yezinkukhu ingaba yizinto ezihlukahlukene ozilungiselela ekhaya. Gweba i-turkey yakho noma inkukhu (enye yilawo ayikho emkhakheni we-sodium) futhi uzibeke ngokwakho ukuze unciphise usawoti owengeziwe.
- Gwema izinhlayiya ezisikiwe. Uma ufaka ucezu ushizi esikhwameni sakho , uzoqhubeka ukwandisa ukudla kwakho kwe-sodium. Isibonelo, ingxenye eyodwa yamasizi aseMelika inikeza ama-milligram angu-330 kuya ku-460 we-sodium.
- Yeqa isobho elilungiselelwe. Qaphela uma ubhangqa isangweji lakho nesobho ngesikhathi sokudla. Isobho esikheniwe kungenye ukudla ejwayelekile e-sodium. Ngisho nezinhlobo ze-sodium eziphansi zinganikeza usawoti owengeziwe kunalokho okudingayo.
- Buka ama-condiments akho. Uthando lwe-mayo nesinaphi? Hlola ilebuli ye-Nutrition Facts yokuqukethwe kwe-sodium ngoba ingakhuphula inani lakho lokudla. Cabanga ukusakaza i- avocado fresh kunalokho.
- Ungakhohlwa ngesinkwa. Isinkwa esiningi sizokwenza ukuthi usawoti wakho ungene. Hlola ilebula bese ukhetha eyodwa nge-sodium ephansi.
Ukuzama ukuthola inyama ephansi ye-sodium kwasemini kuyinkimbinkimbi, ngoba ukudla okusetshenziselwa ukuvuthwa kunama-sodium. Kodwa ngalolu mhlahlandlela wokubhalisa, ungenza izinqumo ezihlakaniphile ukuze ugcine ukulawula kwakho.
> Imithombo:
> I-Clemson Cooperative Extension. I-HGIC 4061 Izimangalo Zamaqhinga Emabhaleni Okudla: Ukwandiswa: I-Clemson University: South Carolina. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html.
> USDA. Ulwazi ngeSodium / UCasa. https://snaped.fns.usda.gov/nutrition-education-materials/lifestyle-nutrition/myplate-dietary-guidelines-and-general-nutrition
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Isiqondiso Sobumbonisi: Umhlahlandlela wokuThengisa Ukudla (9. Isihlomelo A: Izincazelo zeziMangalo Zokuqukethwe Zomdla). http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. Ulwazi lwabathengi ekunciphiseni ukungena kweSodium. http://www.fda.gov/Food/IngredientsPackagingLabeling/IzikhangisoIzidingoIzidakamizwa/ucm253316.htm.