Usawoti usawoti, kungakhathaliseki ukuthi umbala noma ugqozi
Usawoti manje usekhona emibala ehlukahlukene kanye nemidwebo kuthiwa ukuthuthukisa ukupheka kwakho okuhlangenwe nakho. Kukhona nezinye iziphakamiso ezibonisa ukuthi amanye ama-salts aphilile kunezinye. Ukuthandwa kakhudlwana kwama-salts ahlukahlukene, njenge-Pink Himalayan, kuye kwafaka izindleko ngoba lezi zimangalo zikholelwa.
Ngandlela-thile, umbala nokuthungwa okuhlukile kufanele kwenziwe umehluko uma upheka nalezi zithako ezikhethekile. Ingabe ingcono ngempela futhi iwufanele imali? Ingabe izinzuzo zezempilo ezengeziwe zinikezwa ngokusebenzisa usawoti othile?
Ukuqonda ukuthi usawoti wukuthi nokuthi usebenza kanjani emzimbeni wakho kuzosiza ukuphendula le mibuzo.
Kuyini Usawoti?
Usawoti ungummbiwa owenziwe ngamakhemikhali ahlanganisiwe i-sodium ne-chlorine. Bonke, bakha i-sodium chloride, imishini ekhonjiwe esetshenziselwa ukupheka, ukugcinwa kwezempilo, kanye nemigwaqo ye-de-icing. Uyaziwa ngokuthi usawoti wetafula futhi ucatshangwa ukuthi usawoti oqoshiwe ungumbuso ongokwemvelo.
Usawoti ugcwele amanzi olwandle futhi yiyona mineral eyinhloko eyenza amanzi asemanzini angaphezu kwamaphesenti angu-3.5 salin. Iningi likasawoti elikhiqizwayo livela emanzini asolwandle aphefumulayo kanye nemayini.
Usawoti nomsebenzi womzimba
Ukwawoti nakho kubalulekile ekusebenzeni komuntu nomzimba. I-sodium ne-chlorine yizinto ezibalulekile ezisiza ukugcina ibhalansi yamaselula, ukujikeleza, kanye namazinga kashukela egazi. I-sodium ingenye yamaminerali ngokuyinhloko enesibopho sokugcina ama-electrolyte akho. Ama-electrolyte ajwayelekile ahlanganisa i-sodium, i-potassium, i-calcium, ne-bicarbonate. Ngaphandle kwe-sodium eyanele, ubuchopho bakho ngeke bukwazi ukuthumela izidingo zombane ezidingekayo kuwo wonke umzimba wakho ukuze usebenze kahle.
Njengoba nje umzimba udinga isamba esifanele sodium ukuze wenze umsebenzi ofanele, uketshezi usawoti omningi kungabhekwa njengento engafanele. Ukufakwa kosawoti okuphakeme kuboniswa ukwandisa ukucindezelwa kwegazi nokugcinwa kwamanzi. Amazinga e-sodium ephakanyisiwe enza ukuba umzimba ubambelele emanzini ukuze kugcinwe ukuhlushwa kwe-serum ye-sodium ngaphandle kwemingcele ethile. Kubhekwa njengempendulo yokuvikelwa, futhi umzimba wakho usebenza ukugcina ibhalansi. Ngenxa yokuthi i-sodium engaphezu kweqile yenza ukuba ukuphakama kwegazi kuphakame, odokotela batusa abantu abanesifo sengqondo sokunciphisa amandla noma banciphise uketshezi.
Impendulo Yokucwaninga Nezobuchwepheshe
Kuningi lokucwaninga kasawoti nokuthi kuthinta kanjani impilo yakho. Kodwa-ke, izifundo zihluleka uma kuqhathaniswa nosawoti ohlukile, okungabangela ukudideka mayelana nosawoti okhethekile. Ngaphandle kobufakazi obwanele nokuthembekile, kubalulekile ukuthatha izimangalo zokumaketha ngokusanhlamvu kasawoti.
Ngokusho kukaRahaf AlBochi, i-RD, i-LD, uMkhulumeli weMidiya we-Academy of Nutrition and Dietetics noMnikazi we-Olive Tree Nutrition, usawoti usawoti, okusho ukuthi ngesisindo aqukethe isilinganiso esifanayo sodium. Elinye ithisipuni kasawoti liqukethe cishe 2400 mg sodium. Ngenkathi kunezinhlobo eziningi zosawoti emhlabeni wonke, akukho usawoti onempilo kunomunye, kusho u-AlBochi.
I-American Heart Association (AHA) yenze ucwaningo kanti amaphesenti angu-61 abahlanganyeli athi ngokusawoti ukuthi usawoti wasolwandle unomthamo we-sodium engezansi kunokasawoti. Ukhulumela uRachel K. Johnson, i-PhD, i-RD, i-American Heart Association nomkhulumeli we-Bickford of Nutrition e-University of Vermont, ubonise ukuthi usawoti usawoti kaningi unomoya onobuhle obuningi.
UDkt. Johnson uphakamisa ukuthi ukulawula ukuncelisa usawoti kusiza impilo yakho. Uma usudla usawoti olwandle oluthe xaxa ngoba ukholelwa ukuthi une-sodium encane, ungase uzibeke engozini ephakeme yokuthuthukisa umfutho wegazi ophezulu, ophakamisa ingozi yesifo senhliziyo, kusho uJohnson.
Ukufaniswa kosawoti
Imikhombandlela yokudla yase-United States inikeza ukudla okungaphezulu kwama-2,300 mg we-sodium ngosuku (5.8 g kasawoti), kuyilapho umthengi odlayo eyi-9 g usawoti (3,600 mg Na) ngosuku. Ukucabanga okungalungile mayelana nosawoti ohlukile kungase kube negalelo emazingeni aphezulu okusetshenziswa kasawoti.
I-AlBochi inikeze impendulo enokwethenjelwa kuma-salts ajwayelekile, ahlukene. Ukuqhathaniswa okulandelayo kuyoba yisiqondiso esiwusizo ngokujwayelekile futhi ngaphambi kokunquma ukuthenga izinto ezifisayo.
Ithebula likasawoti
Usawoti wethebula yilona usawoti ovame ukusetshenziswa kakhulu ekuphekeni futhi ngokuvamile u-iodized, okusho ukuthi i-iodine ingeziwe, kusho u-AlBochi. Kungase futhi kuthiwa usawoti iodididi. Iodine yengezwa ukusiza abantu bathole i-iodine eyanele ekudleni kwabo, okubalulekile ukuvimbela i-goiter, isimo se-gland yegciwane. Usawoti wethebula uyinyuwa emihle, i-granulated futhi uyisinqumo esihle uma upheka.
I-Kosher Salt
I-Kosher Salt iyinsawoti yokudla okusanhlamvu. Uma isetshenziselwa ukupheka, ingafaka ukwakheka okunamandla kwezinye izitsha neziphuzo. Per isipuni, usawoti kosher ingaba ne-sodium engaphansi kancane kuneyipuni yamathisipuni eyodwa. Lokhu kungenxa nje yokuthi usawoti wokugcoba unobuthi obukhulu, ngakho-ke kufanelana kangako ku-spoon. Kodwa-ke, isisindo ngasinye, usawoti we-kosher kanye nosawoti wethebula sinesilinganiso esifanayo sodium ngokusho kwe-AlBochi.
Sea Salt
Usawoti olwandle ungaba okusanhlamvu okuhle noma amakristalu amakhulu. Ikhiqizwa ngokufudumala kwamanzi olwandle. Izibonelo zifaka uLwandle OluMnyama, i-Celtic, isiFulentshi (fleur de sel) noma usawoti usawoti waseHawaiian. Usawoti olwandle lungaba nesilinganiso samaminerali anganikeza ukunambitheka okuhlukile ekuphekeni kodwa anganikeli ngezinzuzo zezempilo eziwaziwayo. Usawoti olwandle usawosawoti, futhi unesisindo esifanayo nesisindo esisodwa ngesisindo salunye usawoti u-AlBochi.
Pink Himalayan Salt
I-Pink Himalayan usawoti uyaziwa ngokuthi usawoti wokuphelisa, ngoba ngokuvamile usetshenziswe ekupheleni kokupheka ukuze ungeze ukunambitheka nokuthunga okunamandla ukuze kudliwe. Iqukethe amaminerali okulandelela, nokho ayikho inzuzo yezempilo yokusebenzisa usawoti wase-Himalaya phezu kwezinye izinhlobo zosawoti. Ngokusho kwe-AlBochi, It isinikeza inani elifanayo sodium isisindo ngasinye njenganoma yimuphi omunye usawoti.
I-Salt Substitute
Indawo engokwawosawoti yilezi ezifaka ezinye izinto noma zonke i-sodium nge potassium, i-magnesium, noma enye imaminerali. Usawoti we-Lite uwukasawoti oyingxenye ye-chloride ye-sodium nengxenye ye-potassium chloride. Abashintshi abasawoti bangasetshenziswa abantu abadla ukudla okunomsoco, kodwa njalo hlola nodokotela wakho ngaphambi kokusebenzisa le mikhiqizo, ikakhulukazi uma unenkinga yezinso.
Usawoti onozini
Usawoti onokwenziwa usawoti usawoti nama-herbs kanye nama-flavorings afana nesilimo esidliwayo esinamagatsha anamanzi, usawoti ka-garlic noma u-anyanisi usawoti. Ukunciphisa inani le-sodium ekudleni kwakho, kungcono ukusebenzisa amakhambi ngokwawo kunokuba usawoti onolisiwe, njenge-celery imbewu, i-garlic powder noma i-anyan flakes, engenayo i-sodium.
Amanoni nosawoti
Ukukhetha usawoti ongcono kakhulu wehlela ngempela ukunambitha nokuthandayo. Impendulo yezobuchwepheshe ibonise ukuthi usawoti usawoti, futhi ngokuvamile uqukethe inani elifanayo le-sodium. Amanye amaminerali okulandelela angatholakala kumanoni ahlukile njengoba kuhlolwa okuhlolwayo kanye nemiphumela inikezwa ngezansi:
I-Sodium Potassium Magnesium Iron
Ithebula likasawoti 39.1% 0.09% <0.01% <0.01%
Ulwandle Usawoti 38.3% 0.08% 0.05% <0.01%
I-Himalayan Usawoti 36.8% 0.28% 0.1% 0.0004%
I-Celtic Sea Salt Salt i- 33.8% 0.16% 0.3% 0.014%
Ukuthambisa, Ukunambitha, Nezindleko
Ngokusho kokucwaninga ngemibono yokunambitheka ketshezi, ukulandelela okuqukethwe kwamaminerali njenge potassium ne-magnesium kungadlala indima ekuthandeni kwakho. Kodwa-ke, okuqukethwe okwenziwe nge-sodium kusalokhu kubonakala kufana nebhodi kuwo wonke ama-salts ahlolwe. Futhi, ukufaniswa kokuqukethwe kwamaminerali kasawoti ngamunye kuboniswa ukuthi akubalulekile, futhi akufanele kucatshangelwe lapho ukhetha usawoti.
Njengoba zonke izinsawo ziqukethe ama-sodium efana, kufinyelela ekuthandeni kwakho nokuthi ufuna ukuchitha usawoti kangakanani. Uma ubheka ukugqoka okweqile ngombala othile, i-Pink Himalayan ingaba yinto ejabulisayo. Nakuba, kungcono usawoti wokuphelisa, ngokuvamile awufafaze ngesidlo esivele siphekwe njengosawoti wethebula.
I-fancier iphakethe futhi idayise izimangalo zempilo, kubiza kakhulu usawoti. Uhlu olulandelayo luzokunikeza umqondo oyisisekelo wezindleko nge-ounce okwedlulele emakethe:
- Usawoti wetafula - $ 0.06 amasenti ngayinye noma ngaphansi.
- Usawoti ongoketshezi - $ 0.05 cents per ounce unikeza noma uthathe.
- Usawoti olwandle - $ 0.10 amasenti ama-ounce noma kancane kancane.
- I-Pink Himalayan usawoti - kusuka ku $ .0.35 kuya ku-$ 1.00 ngehora ngalinye linikeza noma lithatha.
Okubalulekile
Usawoti uhlala ubalulekile ekunakekeni kwempilo, ukupheka nokupheka. Yini edingeka ukucaciswa ukuthi ngabe uhlobo oluthile losawoti lungcono kunanoma yimuphi omunye. Ngokwempendulo yongcweti, wonke ama-salts afana nokuqukethwe kwe-sodium ngokungafani okuncane kokumbiwa kwamaminerali. Uhlu olulandelayo lufingqa ukuthi yini okufanele uyenze mayelana nokuqhathaniswa nosawoti:
- Ucwaningo alukwazi ukufaniswa nosawoti nokuthembela kumibono yobuchwepheshe onokwethenjelwa kuyasiza.
- Usawoti usawoti, okusetshenziselwa ukunambitheka, nokungabi wengeze umsoco.
- Elinye ithisipuni kasawoti liqukethe cishe 2400 mg sodium.
- Ukudla kwezinhlanzi zonyaka usawoti futhi kuthiwa yingxenye ebalulekile yenqubo yokupheka, ngenkathi idlala indima ebalulekile ekulondolozeni impilo yakho kanye nomzimba osebenza kahle.
- Ukuba nosawoti ohlukahlukene okubandakanya ekuphekeni kwakho kuyamnandi, noma ngabe ukudla kwe-sodium kufanele kucatshangelwe ngaso sonke isikhathi.
- Ukufakelwa kwe-Fancier nokufaka izimakethe zezempilo ezimakethe kwenza uketshezi kubize kakhulu, kodwa hhayi okunempilo. Zonke izinsawo, kungakhathaliseki ukuthi zihlukene kanjani noma umbala, zihlala zifaniswa nokuqukethwe kwe-sodium.
- Imikhombandlela yokudla yase-United States inikeza ukudla okungaphezulu kwama-2,300 mg we-sodium ngosuku (5.8 g usawoti). Lokhu kuvame ukudlula.
- Abantu abaphethwe yingozi yomshuwalense batuswa ukunciphisa noma ukuqeda uketshezi.
- Ukulandela amaminerali atholakalayo kumanyolo ahlukene awaboniswa ukuhlinzeka ngezinzuzo ezengeziwe zezempilo. Ukulandelana kwamaminerali okulandelela akuncane kakhulu uma kuqhathaniswa nosawoti hhayi iphuzu lokuthengisa ekukhethweni kasawoti.
- Ukusebenzisa amazinga aphezulu kasawoti kungabangela ukwanda kwegazi nokugcinwa kwamanzi.
> Imithombo:
Drake, SL et al, Ukuqhathaniswa kokunambitheka okusawoti kanye nokuqina kwesikhathi isikhathi soLwandle nolwaseSelt Land emhlabeni wonke, Journal of Sensory Studies , 2011
> UkuPhathwa Kwezokudla Nezidakamizwa, Isikhungo Sokuphepha Ukudla kanye Nokudla Okusetshenzisiwe, Ungase Usangiswe Ngamanzi Odla Kakhulu, Ukubuyekezwa Komthengi , 2016
Usawoti olwandle usawoti usawoti, Uphule ngosawoti, i-American Heart Association, Ufinyelele ngo-Ephreli 15, 2016