6 Ukushintsha Okungenayo I-Sodium

-Delile

• Buyekeza kwe-

Usawoti uyisithuthukisi esizalwa ngokwemvelo-ukusebenza kwayo ngezindlela ezihlukahlukene kuyamangalisa: Kusukela ekwenyuseni isibindi sososo katamatisi omnandi ukuya ekuncomeni kahle ubumnandi obunothile bebhotela be-caramel, usawoti ubulokhu uyinkanyezi ekhishini izizukulwane ngezizukulwane. Kepha ngokwe-American Heart Association, umMelika ojwayelekile usebenzisa i-sodium ephindwe kabili kunaleyo enconywe nsuku zonke ngama-milligram ayi-1,5000 (mg). Ingxenye yesizathu sokuthi kungani: Usawoti yi-bugger ekhohlisayo efihle yonke indawo futhi kokuqukethwe cishe kwayo yonke into esetshenzisiwe esiyisebenzisayo.

Ucabanga ukuthi upakisha izinto eziningi ezinosawoti ekudleni kwakho? Sikhulume noJessica Goldman Foung-umsunguli webhulogi iSodium Girl (okungathi, engeza, ebephila ngaphandle kwe-sodium kusukela ekolishi!) - ukuze kwenziwe amaswishi ayisithupha angenasawoti namuhla. Bona ukuthi ubezothini ngezansi!

1. Amakhowe eShiitake: I-umami yemvelo etholakala kumakhowe we-shiitake yenza isitoko esisheshayo futhi esisebenziseka kalula kuma-risottos, amasobho, kanye nezitsha zakho ozithandayo zonyaka zokupheka imbiza!

2. Ithanga elisethini: Shintsha usosi wetamatisi namathanga asemathinini (noma isikwashi se-butternut) ngokuzayo lapho ufuna ukuvuselela isidlo sakho se-pasta esithandayo. Zama ukuzama izinongo ezahlukahlukene nezinkathi, njengezingxube zethebula likaNkk.

3. Ujamu wezithelo: "Esikhundleni sesosi yasebhodleleni - ezinye zazo zingaba ngaphezu kuka-500mg ngezipuni ezi-2 - okuyingxenye eyodwa kwezintathu ze-1,500mg enconywayo ngosuku yokuxuba iberry ujamu ne-apple cider noma uviniga webhalsamu. Ungayishisa ebhodweni nge izinongo ezimbalwa ezingeziwe noma ugcine kulula. Kunoma ikuphi, kulula futhi akunayo i-sodium. "

4. Abaqhekezi be-Matzoh: Lesi sidlo esingenawo usawoti sinokuthungwa okulula kanye nokugoqa okuhle ukuze kuncome kahle i-hummus oyipakishe esidlweni sakho sasemini namhlanje ekuseni! Enye inketho: Phonsa okumbalwa ku-processor yokudla bese uyizama ku-Jessica's low-sodium version of graham cracker crust!

5. Isinkwa sikafulawa weChickpea: Nosh kulokhu! Ayinasodium futhi isilungile ngaphansi kwemizuzu eyi-15. Ibhangqe ne-Jessica's Toasted Pumpkin Seed Ricotta Spread for a dinner party appetizer.

6.I-Molasses: Esikhundleni sokuhlanza inyama yakho nge-sodium-laced teriyaki noma i-soy sauce, hlanganisa ama-molasses amnyama anambitheka, uviniga wewayini leviniga, ne-tang ekhanyayo emnandi ye-apricot jam kanye ne-dash of free-salt powder powder. Ayinambitheki ngokuphelele futhi ilingisa imbangi yayo enosawoti esitheni.

Buyekeza kwe-