Ukupheka ngaphandle kasawoti

I-Sodium ingenye yezinto eziyinhloko kusawoti wethebula (i-NaCl noma i-sodium chloride). Kungezwe ekudleni okuningi ukuthuthukisa ukunambitheka. Isodium eningi kakhulu ixhunyaniswe nomfutho wegazi ophakeme.

Ukudla ukudla okunosawoti omncane kuyindlela ebalulekile yokunakekela inhliziyo yakho. Iningi labantu lidla cishe i-3,400 mg ye-sodium ngosuku. Lokhu kucishe kuphindwe kabili kunalokho okunconywe yi-American Heart Association. Iningi labantu abaphilile akufanele libe ngaphezu kuka-2,300 mg kasawoti ngosuku. Abantu abaneminyaka engaphezu kwengama-51 ubudala, nalabo abanengcindezi ephezulu yegazi, bangadinga ukukhawulela i-sodium ibe ngu-1,500 mg ngosuku noma ngaphansi.

Ukwehlela ezingeni eliphilile, funda ukuthi unganciphisa kanjani usawoti oweqile ekudleni kwakho.

Ukudla okusetshenzisiwe kwenza ukulungiselela isidlo sakusihlwa kube lula. Kepha babalelwa kuma-75% we-sodium ekudleni kwaseMelika. Lokhu kufaka:

• Amamiksi alungisiwe
• Izitsha zerayisi ezihlanganisiwe
• Isobho
• Ukudla okusemathinini
• Ukudla okufriziwe
• Izimpahla ezibhakiwe ezihlanganisiwe
• Ukudla okusheshayo

Izinga eliphilile le-sodium lingu-140 mg noma ngaphansi ngokusebenza ngakunye. Uma usebenzisa ukudla okulungiselelwe, nciphisa i-sodium ngo:

• Uma ubhekisisa ilebuli yokudla okunomsoco ngamamiligremu kasawoti ngokusebenza ngakunye. Qiniseka ukuthi uqaphele ukuthi zingaki izinsizakalo ezisephakeji.
• Ukuthenga imikhiqizo ebhalwe ukuthi "usawoti ophansi," noma "akukho usawoti ongeziwe."
• Ukuhlola amalebula okunomsoco okusanhlamvu, isinkwa, namamiksi alungiselelwe.
• Ukuhlanza ubhontshisi osemathinini nemifino ukugeza enye ye-sodium.
• Sebenzisa imifino efriziwe noma emisha esikhundleni semifino ekheniwe.
• Ukugwema inyama ephulukisiwe efana ne-ham nebhekoni, ukhukhamba, iminqumo nokunye ukudla okulungiselelwe ngosawoti.
• Ukukhetha imikhiqizo engenamanzi yamantongomane kanye nomxube womzila.

Futhi, sebenzisa amanani amancane ama-condiments afana ne-ketchup, lwesinaphi, ne-soy sauce. Ngisho nezinguqulo ezinosawoti ophansi zivame ukuba ne-sodium eningi.

Izithelo nemifino kungumthombo omuhle wokunambitheka nokudla.

• Ukudla okususelwa ezitshalweni - izaqathe, isipinashi, ama-apula, namapentshisi - ngokwemvelo aphansi nge-sodium.
• Utamatisi omiswe ngelanga, amakhowe omisiwe, ama-cranberries, ama-cherries nezinye izithelo ezomisiwe kugcwele ukunambitheka. Yisebenzise kumasaladi nakwezinye izitsha ukwengeza i-zest.

Hlola ukupheka ngosawoti abangena esikhundleni.

• Faka i-splash kalamula nezinye izithelo ezisawolintshi, noma iwayini, kumasobho nakwezinye izitsha. Noma, zisebenzise njenge-marinade yenkukhu nokunye ukudla.
• Gwema u-anyanisi noma usawoti kasawoti. Esikhundleni salokho, sebenzisa ugalikhi omusha no-anyanisi, noma u-anyanisi nogalikhi.
• Zama izinhlobo ezahlukene zikapelepele, kufaka phakathi okumnyama, okumhlophe, okuluhlaza nokubomvu.
• Linga iziviniga (iwayini elimhlophe nelibomvu, iwayini lelayisi, ibhalsamu, nokunye). Ukuze uthole ukunambitheka okuningi, engeza ekugcineni kwesikhathi sokupheka.
• Uwoyela we-sesame othosiwe ungeza ukunambitheka okumnandi ngaphandle kasawoti ongeziwe.

Funda amalebula kuzingxube zezinongo. Abanye bengeze usawoti.

Ukwengeza ukushisa okuncane nezinongo, zama:

• Isinaphi esomile
• Upelepele oshisayo omusha
• Fafaza i-paprika, upelepele we-cayenne, noma upelepele obomvu oshisayo

Amakhambi nezinongo kunikeza ukuxuba kwama-flavour. Uma ungaqiniseki ukuthi yiziphi izinongo ozozisebenzisa, yenza ukuhlolwa kokunambitha. Hlanganisa ingcosana yesinongo noma ispice mix ibe yinhlama yoshizi kakhilimu onamafutha aphansi. Makuhlale ihora noma ngaphezulu, bese uyazama bese ubona ukuthi uyakuthanda yini.

Zama lawa ma-flavour ukuze uvuselele ukudla kwakho ngaphandle kasawoti.

Amakhambi nezinongo kwimifino:

• Izaqathe - Isinamoni, ama-clove, i-dill, i-ginger, i-marjoram, i-nutmeg, i-rosemary, i-sage
• Ummbila - ikhumini, i-curry powder, i-paprika, iparsley
• Ubhontshisi oluhlaza - iDill, ujusi kalamula, i-marjoram, i-oregano, i-tarragon, i-thyme
• Utamatisi - i-basil, i-bay leaf, i-dill, i-marjoram, u-anyanisi, i-oregano, iparsley, upelepele

Amakhambi nezinongo enyameni:

• Inhlanzi - i-Curry powder, idill, isinaphi esomile, ujusi kalamula, i-paprika, upelepele
• Inkukhu - Isinkukhu sezinkukhu, i-rosemary, i-sage, i-tarragon, i-thyme
• Ingulube - Garlic, anyanisi, sage, pepper, oregano
• Inkomo - Marjoram, nutmeg, sage, thyme

Umthombo: Ukunambitheka Kokuthi Ukudla, Inhliziyo Kazwelonke, Amaphaphu, Nesikhungo Segazi

Uzobona umehluko lapho uqala ukupheka ngaphandle kasawoti. Ngenhlanhla, umuzwa wakho wokunambitha uzoshintsha. Ngemuva kwesikhathi sokulungiswa, abantu abaningi bayayeka ukulahlekelwa usawoti bese baqala ukujabulela okunye ukunambitheka kokudla.

Kunezindlela eziningi ezinhle zokunambitha izindlela zokupheka ezine-sodium. Nakhu ongazama.

Inkukhu Nelayisi LaseSpain

• Inkomishi eyodwa (240 mL) anyanisi, oqoshiwe
• Upelepele oluhlaza okotshani abathathu (180 mL)
• Ama-tsp amabili (10 mL) kawoyela wemifino
• I-8-oz eyodwa (i-240 g) ye-tomato sauce *
• I-tsp eyodwa (5 ml) iparsley, eqoshiwe
• I-tsp eyodwa (2.5 mL) upelepele omnyama
• I-tsp eyodwa nekota (6 mL) kagalikhi, igayiwe
• Izinkomishi ezinhlanu (1.2 L) irayisi eliphekiwe eliphekiwe (eliphekwe emanzini angenasawoti)
• Izinkomishi ezintathu nohhafu (840 mL) amabele enkukhu, kuphekiwe, kukhishwe isikhumba namathambo, kwaqanjwa

1. Esikhunjeni esikhulu, songa u-anyanisi nopelepele oluhlaza emafutheni imizuzu emihlanu emlilweni ophakathi.
2. Engeza utamatisi isosi nezinongo. Ukushisa.
3. Faka ilayisi eliphekiwe nenkukhu. Ukushisa.

Ukuze unciphise i-sodium, sebenzisa ithini elilodwa le-4-oz (120 g) le-sauce enosodium ephansi kanye ne-4-oz (120 g) yethini lika-tomato ojwayelekile.

Umthombo: Umhlahlandlela Wakho Wokwehlisa Umfutho Wegazi Wakho nge-DASH, U.S. Health and Human Services.

Ukudla kwe-DASH; Umfutho wegazi ophakeme - IDASH; Umfutho wegazi ophezulu - DASH; Ukudla okunosawoti omningi - IDASH

I-Appel LJ. Ukudla nokucindezela kwegazi. Ku: Bakris GL, Sorrentino MJ, ama-eds. Umfutho wegazi ophezulu: Umngane Wezifo Zenhliziyo zeBraunwald. 3rd ed. IPhiladelphia, PA: Elsevier; 2018: isahluko 21.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC wokuphathwa kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

I-US Department of Health and Human Services iwebhusayithi. Umhlahlandlela wakho wokwehlisa umfutho wegazi nge-DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Kufinyelelwe ngoJulayi 2, 2020.

• Sodium