Uma utshelwe ukusika emuva kokudla kwakho kwe-sodium, cishe kungenzeka ufundiswe ukunciphisa noma ukuqeda ukudla okuningi okhethiwe owawukudla, ngisho nokudla okungabonakali usawoti. Kungenxa yokuthi i- sodium isetshenziswa kaningi njengesilondolozi kanye nesinambitheki se-flavour, kungaba usawoti noma ingxenye ye-flavorings ethile yokudla.
Isivikelo sokudla
Ukusebenzisa usawoti njengesithako sokudla akuyona into entsha. Eqinisweni, sekusetshenziswe amakhulu amaningi eminyaka. Eqinisweni, usawoti wawubaluleke kakhulu ekuhwebeni futhi okwakubaluleke kakhulu wawusetshenziswa cishe njengemali ngezinye izikhathi.
Ngakho usawoti usebenza kanjani?
Usawoti lwakhiwe nge-sodium ne- chloride ions ezinciphisa okuthiwa umsebenzi wamanzi wokudla. Umsebenzi wamanzi yingamba yamanzi etholakala ekusekeleni ukukhula kwamagciwane noma ukuvumela ezinye izimo zamakhemikhali ezenzeke.
Usawoti ungaphinde udwebe amanzi ngaphandle kwanoma yimaphi amabhaktheriya akhona, okuwabulala noma, okungenani, uwaphuza kancane kancane. Ngaphezu kwalokho, usawoti uthuthukisa ukuvuthwa, okungasetshenziswa njengenye indlela yokulondoloza ukudla.
Usawoti uyisilondolozi esisebenzayo, kodwa ngezinye izikhathi amakhemikhali engeziwe ayadingeka. Abanye babo basebenza njengosawoti ocacile bashintsha umsebenzi wamanzi, kodwa abanye basebenza ngokuguqula ukuphendula kwamakhemikhali okuzoholela ekudleni okungcolile kanye namafutha angama-rancid.
Kunoma yikuphi, umphumela wokuphela uwukudla okuhlala isikhathi eside.
Ama-preservative ane-sodium aqukethe:
- i-disodium ethylenediaminetetraacetic acid
- i-acetate ye-sodium
- i-sodium ascorbate
- i-benzoate ye-sodium
- i-sodium diacetate
- i-sodium erythorbate
- i-lactate ye-sodium
- i-nitrate ye-sodium
- i-nitride nitrite
- phosphates ye-sodium
- propionate ye-sodium
- sulfite sodium
Uzothola la amakhemikhali ekudleni okuhlukahlukene okubandakanya ukugqoka isaladi, ukudla okusemathinini, izimpahla ezibhaka, inyama ephilisiwe, ukudla okusemathinini, ushizi, amakhemikhali, ama-jellies kanye nokugcwalisa izithelo. Bheka izithako ezibhalwe kumaphakheji.
I-Flavour Enhancer
Usawoti yi-flavor enhancer oyisebenzisayo ekuphekeni kwakho noma etafuleni. Kodwa lokho kubandakanya inani elilodwa nje lokudla okuvamile kwansuku zonke ye-sodium engaphansi kwamaphesenti angu-25. Ungasebenzisa usawoti wetafula futhi uhlale ngaphansi kwe-sodium ephakanyisiwe yansuku zonke yama-1 500 kuya ku-2 400 ama-milligrams kuphela uma ugwema ezinye izithako ezine-sodium.
Amanye ama-flavorings angenalo usawoti abuye aqukethe isamba esikhulu sodium. I-monosodium glutamate iqinisa umbono wakho we-flavor umami etholakala ekudleni okunomsoco njenge inyama nenhlanzi. I-acetate ye-sodium ingenye i-flavour enhancer engumunyu kuphela ekunambithekeni, kodwa kubonakala sengathi igodla ukunambitheka okubabayo ekudleni, ngakho kuthuthukisa umbono we-flavour sweet. I-sauce ye-Soy nayo isetshenziselwa njengesithako esiphuthumayo, futhi iphezulu kakhulu kwi-sodium.
Ukubuka Ukufakwa Kwakho
Bheka i-sodium kwilebula le-Nutrition Facts. Ngisho noma 'ukudla okuncishisiwe kwe-sodium' kungase kube nokuningi kwe-sodium kunokuba ulindele. I-sodium ibalwe ama-milligram ngokukhonza, futhi lokho akusho ukuthi iphakethe lonke.
Uma udla konke okusemandleni okudla kwe-inkukhu, usudla ngempela ama-servings amabili noma amathathu, ngakho-ke qiniseka ukuthi u-akhawunti yakho yonke i-sodium.
Ukudla okuvamile okusetshenzisiwe okuphezulu kwi-sodium kufaka:
- izimpahla ezibhaka (kufaka phakathi isinkwa nama-buns)
- ushizi owenziwe
- ukudla kwasemini, ubhekeni , kanye nesoseji
- ukudla kwe-pasta njengo-mac noshizi ebhokisini noma ku-spaghetti ku-can
- i-pizza (efriziwe noma entsha)
- ukudla okudla okulula njengokufana ne-chips nakwezinye iziqhumane
- isobho (ekheniwe, noma ngophuphu)
- ama-sauces nama-gravies
- irayisi ehlanganisiwe kanye ne-pasta side izitsha
Imithombo:
I-American Heart Association. "Ukudla Okucutshungulwayo: Kuphi Ukuphela Kokuthi Lokho Kusawoti Kuvela?"
IKomiti Yezokwelapha Yezinqubo Zokunciphisa Ukunciphisa I-Sodium. "Ukulondolozwa kanye Nempahla Yokwenyama Imisebenzi Ye-Sodium Ekudleni."
IKomiti Yezokwelapha Yezinqubo Zokunciphisa Ukunciphisa I-Sodium. "I-Taste and Flavour Izindima ze-sodium ku-Foods: Inselele Eyingqayizivele Yokunciphisa Ukudla Kwe-Sodium."
I-Institute of Medicine. "Izindleko Zokudluliswa Kwezidakamizwa: Ama-Electrolyte Namanzi."