Ukudla okuphezulu okungama-30 ku-Sodium nokuthi yini okufanele uyidle esikhundleni salokho

-Delile

• 1. Imfene
• 2. Isobho
• 3. Hamu
• 4. Uphudingi osheshayo
• 5. Ushizi wekotishi
• 6. Ijusi yemifino
• 7. Ukugqoka isaladi
• 8. IPizza
• 9. Amasangweji
• 10. Amabhluzi nezitoko
• 11. Ama-casseroles amazambane aboshiwe
• 12. Izingulube zengulube
• 13. Imifino ekheniwe
• 14. Ushizi osetshenzisiwe
• 15. UJerky nezinye inyama ezomisiwe
• 16. AmaTortilla
• 17. Ukusikeka okubandayo ne-salami
• 18. Ama-pretzels
• 19. Ukhukhamba
• 20. Izoso
• 21. Izinja ezishisayo ne-bratwurst
• 22. Utamatisi usoso
• 23. AmaBagels nezinye izinkwa
• 24. Inyama ekheniwe, izinkukhu kanye nokudla kwasolwandle
• 25. Abasizi bokudla ngamabhokisi
• 26. Amabhisikidi
• 27. Macaroni noshizi
• 28. Ukudla okufriziwe
• 29. Ubhontshisi obhakiwe
• 30. Isoseji, ubhekeni kanye nengulube yengulube
• Okubalulekile

Usawoti wethebula, owaziwa ngamakhemikhali njenge-sodium chloride, wenziwa nge-40% sodium.

Kulinganiselwa ukuthi okungenani uhhafu wabantu abane-hypertension banengcindezi yegazi ethinteka ekusetshenzisweni kwe-sodium - okusho ukuthi banozwela kasawoti. Ngaphezu kwalokho, ubungozi bakho bokuzwela kasawoti buyanda ngeminyaka (,).

I-Reference Daily Intake (i-RDI) ye-sodium ingu-2,300 mg - noma cishe ithisipuni elilodwa likasawoti ().

Noma kunjalo, isilinganiso sokudla kwe-sodium nsuku zonke e-United States singama-3,400 mg - siphezulu kakhulu kunomkhawulo ongaphezulu onconyiwe.

Lokhu ikakhulukazi kuvela ekudleni okuhlanganisiwe kanye nasekudleni, kunokusebenzisa ngokweqile ishawa shaker yakho ().

I-sodium yengezwa ekudleni kokunambitheka futhi njengengxenye yokugcinwa kokudla nezithasiselo ().

Nakhu ukudla okungu-30 okuvame ukuba phezulu nge-sodium - nokuthi yini ongakudla esikhundleni salokho.

1. Imfene

Imfanzi ehlanganisiwe, ecacile, efriziwe imvamisa iqukethe usawoti ongeziwe wokunambitheka, kanye nemithi yokulondoloza enothe nge-sodium. Isibonelo, i-sodium tripolyphosphate ivame ukungezwa ukusiza ukunciphisa ukuncipha komswakama ngesikhathi sokuncibilika ().

I-3-ounce (85-gram) ekhonza imfanzi efriziwe engafakwa isinkwa ingaqukatha okungama-800 mg we-sodium, i-35% ye-RDI. Isinkwa, imfanzi ethosiwe inosawoti ofanayo (, 8).

Ngokuphikisana nalokho, i-3-ounce (85-gram) ekhonza imfanzi ebanjwe okusha ngaphandle kukasawoti nezithasiselo ine-101 mg nje ye-sodium, noma i-4% ye-RDI ().

Khetha abasanda kubanjwa uma ungakwazi noma uhlole isitolo sokudla sezempilo ukuthola imfanzi efriziwe ngaphandle kwezithasiselo.

2. Isobho

Amasobho alungisiwe, ahlanganisiwe, kanye nezindawo zokudlela avame ukupakisha i-sodium eningi, noma ungathola izinketho ze-sodium ezincishisiwe zezinhlobo ezithile ezisemathinini.

I-sodium ngokuyinhloko ivela kasawoti, noma ezinye izobho nazo ziqukethe izithasiselo ezicebile ze-sodium, njenge-monosodium glutamate (MSG).

Ngokwesilinganiso, isobho elisemathinini line-700 mg ye-sodium, noma i-30% ye-RDI, ngekomishi elilodwa le-1 (245-gram) ekhonza ().

3. Hamu

UHamu une-sodium eningi ngoba usawoti usetshenziselwa ukwelapha nokunambitha inyama. I-3-ounce (85-gram) yokuphaka i-ham ethosiwe i-1,117 mg ye-sodium, noma i-48% ye-RDI ().

Akunasibonakaliso sezinkampani zokudla ezinciphisa ukuthi zisawoti kangakanani le nyama ethandwayo. Kwisampula yakamuva yezwe yokudla kwase-U.S., Abacwaningi bathole ukuthi i-ham ibiphezulu nge-14% nge-sodium kunakuhlaziyo lwangaphambilini ().

Cabanga ukusebenzisa i-ham kuphela njengesinongo sesikhathi esithile ngamanani amancane kunokudla ngokugcwele.

4. Uphudingi osheshayo

I-Pudding ayinambitha usawoti, kodwa kuningi lokucasha nge-sodium kumxube wepudding osheshayo.

Le sodium isuka kuzithasiselo eziqukethe usawoti kanye ne-sodium - i-disodium phosphate ne-tetrasodium pyrophosphate - esetshenziselwa ukusiza ukushisa i-pudding esheshayo.

Ingxenye engu-25-gram yomxube we-vanilla pudding osheshayo - osetshenziselwa ukwenza ukhomishi ongu-1/2-unenkomishi engu-350 mg, noma u-15% we-RDI.

Ngokuphambene nalokho, inani elifanayo lenhlanganisela ejwayelekile ye-vanilla pudding liqukethe kuphela i-135 mg ye-sodium, noma i-6% ye-RDI (11, 12).

5. Ushizi wekotishi

I-Cottage shizi ingumthombo omuhle we-calcium nomthombo omuhle kakhulu wamaprotheni, kodwa futhi iphakeme kakhulu ngosawoti. Inkomishi engu-1/2 (113-gram) yokuphakela ushizi we-cottage isilinganiso sama-350 mg we-sodium, noma i-15% ye-RDI (13).

Usawoti ose-cottage shizi awenzi nje kuphela ukunambitheka kodwa futhi unikela ekwakhiweni nasekusebenzeni njengesilondolozi. Ngakho-ke, ngokuvamile ngeke uthole izinhlobo ezinesodium ephansi ().

Kodwa-ke, isifundo esisodwa sathola ukuthi ukuhlanza i-cottage shizi ngaphansi kwamanzi agelezayo imizuzu emithathu, bese kuyikhipha, kunciphisa okuqukethwe kwe-sodium ngo-63% ().

6. Ijusi yemifino

Ukuphuza ijusi yemifino kuyindlela elula yokuthola imifino yakho, kodwa uma ungafundi amalebula okunomsoco, ungaphuza ne-sodium eningi, futhi.

I-ounce engama-8 (240-mL) ekhonza ujusi wemifino ingaba ne-405 mg ye-sodium, noma i-17% ye-RDI ().

Ngenhlanhla, eminye imikhiqizo inikela ngezinhlobo ezine-sodium ephansi, okusho ukuthi azinakuba ngaphezu kwe-140 mg ye-sodium ngokukhonza ngokuya ngemithetho ye-FDA (16).

7. Ukugqoka isaladi

Enye ye-sodium ekugqokeni isaladi ivela kasawoti. Ngokwengeziwe, eminye imikhiqizo ingeza izithasiselo eziqukethe i-sodium, njenge-MSG nabazala bayo, i-disodium inosinate ne-disodium guanylate.

Ekubuyekezweni kokudla okukhulu kwegama lomkhiqizo okuthengiswa ezitolo zase-U.S., Ukugqoka isaladi kulinganiselwa ku-304 mg we-sodium nge-2-isipuni (28-gram) sokuphaka, noma i-13% ye-RDI ().

Kodwa-ke, isodiyamu yayisukela ku-10-620 mg ngokuhambisa kuwo wonke amasampula wokugqoka isaladi, ngakho-ke uma uthenga ngokucophelela, ungathola eyodwa ene-sodium encane ().

Inketho engcono kakhulu ukuzenzela eyakho. Zama ukusebenzisa uwoyela owengeziwe we-olive neviniga.

8. IPizza

I-Pizza nezinye izithako ezinamalungu amaningi kudla cishe isigamu sabantu baseMelika baseMelika abadlayo.

Izithako eziningi, ezifana noshizi, usoso, inhlama, nenyama esetshenzisiwe, ziqukethe inani elikhulu le-sodium, elengeza ngokushesha lapho lihlanganiswa ().

Isigaxa esikhulu, esingu-140-gram sesitolo esithengiwe esitolo, ama-pizza afriziwe angama-765 mg we-sodium, noma ama-33% we-RDI. Isilayidi esilungiswe endaweni yokudlela sosayizi ofanayo sifaka ngisho nangaphezulu - isilinganiso esingu-957 mg we-sodium, noma u-41% we-RDI (,).

Uma udla ucezu olungaphezu kolulodwa, i-sodium iyanezela ngokushesha. Esikhundleni salokho, zikhawulele kucezu olulodwa bese uqedela ukudla kwakho ngokudla okune-sodium ephansi, njengesaladi eliluhlaza elinamaqabunga elinokugqoka okune-sodium eningi.

9. Amasangweji

Ama-sandwich angesinye sezitsha eziqukethe izithako eziningi ezibiza cishe isigamu sabantu baseMelika base-sodium abadlayo.

Isinkwa, inyama esetshenzisiwe, ushizi nama-condiments avame ukusetshenziselwa ukwenza ama-sandwich konke kunikela ngenani elikhulu le-sodium ().

Isibonelo, isamentshisi yasolwandle engaphansi kwamasentimitha ayisithupha eyenziwe ngokusikeka okubandayo okumaphakathi okuyi-1,127 mg ye-sodium, noma i-49% ye-RDI ().

Unganciphisa kakhulu i-sodium, ngokukhetha okokufaka isangweji okungacutshungulwanga, okufana nesifuba senkukhu esosiwe nge-avocado elisikiwe notamatisi.

10. Amabhluzi nezitoko

Imhluzi kanye namasheya ahlanganisiwe, asetshenziswa njengesisekelo sesobho nesitshulu noma ukunambitheka kwenyama nezitsha zemifino, adume ngosawoti omningi.

Isibonelo, ama-8-ounce (240-mL) akhonza umhluzi wenkomo olinganiselwa kuma-782 mg we-sodium, noma ama-34% we-RDI. Izinkukhu nemifino yemifino ngokufanayo iphakeme nge-sodium (17, 18, 19).

Ngenhlanhla, ungathola kalula ama-broths we-sodium ancishisiwe namasheya, okungenani ane-sodium engaphansi ngama-25% ngokusebenza ngakunye kunezinguqulo ezijwayelekile ().

11. Ama-casseroles amazambane aboshiwe

Izitsha zamazambane ezinamabhokisi, ikakhulukazi amazambane asikiwe kanye namanye amazambane ashizi, kupakisha usawoti omningi. Ezinye futhi ziqukethe i-sodium evela ku-MSG kanye nezivimbelakuvunda.

Ingxenye engu-1/2-cup (27-gram) yomxube wamazambane owomile - okwenza inkomishi ephekiwe engu-2/3-inezinhlayiya ezingama-450 mg, noma u-19% we-RDI (21).

Wonke umuntu angangcono ngokushintshanisa amazambane asemabhokisini ukuthola amastishi anomsoco, njengobhatata obhakiwe noma isikwashi sasebusika.

12. Izingulube zengulube

Ama-crindy yengulube ama-rinds (izikhumba) akhule ngokuthandwa ngenxa yokwanda kwentshisekelo ekudleni okuphansi kwe-carb ketogenic.

Kodwa-ke, yize izingulube zengulube ziyisidlwana se-keto-friendly, ziphezulu nge-sodium.

I-1-ounce (28-gram) ekhonza izingulube zengulube ine-515 mg ye-sodium, noma i-22% ye-RDI. Uma ukhetha ukunambitheka kwe-barbecue, ukuphaka kune-747 mg ye-sodium, noma i-32% ye-RDI (22, 23).

Uma ufisa okuthile okweqile, cabanga ngamantongomane angenawo usawoti

13. Imifino ekheniwe

Imifino ekheniwe ilula kepha ipakisha isabelo sayo se-sodium.

Isibonelo, inkomishi engu-1/2-inkomishi (124-gram) ekhishwa uphizi osethinini ine-310 mg ye-sodium, noma i-13% ye-RDI. Ngokufanayo, inkomishi engu-1/2-inkomishi (122-gram) ekhipha amaphakethe we-asparagus asemathinini ama-346 mg we-sodium, noma i-15% ye-RDI (24, 25).

Ukukhipha nokuhlanza imifino ekheniwe imizuzu embalwa kunganciphisa okuqukethwe kwe-sodium ngo-9-23%, kuya ngemifino. Ngaphandle kwalokho, khetha imifino ecacile, efriziwe, ephansi nge-sodium kodwa elula (26).

14. Ushizi osetshenzisiwe

Ushizi olucutshungulwayo, kufaka phakathi ushizi waseMelika osikiwe ngaphambili noshizi ocutshunguliwe ofana nesinkwa njengoVelveeta, uvame ukugijima kakhulu nge-sodium kunoshizi wemvelo.

Lokhu kungenxa yokuthi ushizi osetshenzisiwe wenziwa ngosizo lukasawoti wokumisa, njenge-sodium phosphate, emazingeni okushisa aphezulu, okwenza umkhiqizo ongaguquguquki, obushelelezi (27).

I-1-ounce (28-gram) ekhishwa ushizi waseMelika ine-377 mg ye-sodium, noma i-16% ye-RDI, kuyilapho inani elifanayo loshizi wesinkwa linama-444 mg we-sodium, noma i-19% ye-RDI (28, 29) .

Esikhundleni salokho, khetha ushizi we-sodium ephansi, wemvelo, njengeSwitzerland noma i-mozzarella.

15. UJerky nezinye inyama ezomisiwe

Ukuphatheka kwenyama eyomile neyomisiwe kuyenza ibe ngumthombo olula wamaprotheni, kepha usawoti usetshenziswa kakhulu ukuwagcina nokukhulisa ukunambitheka.

Isibonelo, i-1-ounce (28-gram) ekhishwa ngamaphakethe we-beef jerky 620 mg we-sodium, noma i-27% ye-RDI (30).

Uma ungumlandeli we-jerky, funa inyama kusuka ezilwaneni ezondliwe ngotshani noma eziphakanyiswe ngokomzimba, njengoba zivame ukuba nohlu lwezithako ezilula ne-sodium encane. Kepha qiniseka ukubheka ilebula ().

16. AmaTortilla

Ama-tortilla aqukethe i-sodium eningi, ikakhulukazi evela kasawoti nakwizinto ezifakwayo imvubelo, njenge-baking soda noma i-baking powder.

I-tortilla engu-intshi engu-8 intshi (55-gram) ifinyelela ku-391 mg we-sodium, noma i-17% ye-RDI. Ngakho-ke, uma udla ama-tacos amabili egobolondo elithambile, uzothola ingxenye eyodwa kwezintathu ze-RDI ye-sodium kusuka kuma-tortilla wodwa ().

Uma uthanda ama-tortilla, khetha okusanhlamvu okuphelele bese ucabanga ukuthi isibalo se-sodium singena kanjani esibonelweni sakho sansuku zonke.

17. Ukusikeka okubandayo ne-salami

Akusikho ukusikeka okubandayo kuphela - okubizwa nangokuthi inyama yasemini - kanti i-salami iqukethe usawoti omningi, amaningi enziwa nangeziqukathi eziqukethe i-sodium nezinye izithasiselo.

I-55-gram (i-2-ounce) yokuhlinzeka ngokusikeka okubandayo izilinganiso ezingama-497 mg ze-sodium, noma i-21% ye-RDI. Inani elifanayo le-salami lipakisha ngisho nangaphezulu - 1,016 mg, noma i-44% ye-RDI (,).

Isikiwe, inyama entsha - efana nenyama yenkomo eyosiwe noma i-turkey - yizinketho ezinempilo.

18. Ama-pretzels

Amakristalu amakhulu kasawoti ngaphezulu kwama-pretzels ayinkomba yakho yokuqala yokuqukethwe kwabo kwe-sodium.

I-1-ounce (28-gram) yokuphakelwa kwama-pretzels isilinganiso esingu-322 mg we-sodium, noma i-14% ye-RDI ().

Ungathola ama-pretzels angenawo usawoti, kodwa noma kunjalo akufanele abe yisidlo sakho sokudla, ngoba ngokuvamile enziwa ngofulawa omhlophe futhi anenani elincane lomsoco.

19. Ukhukhamba

Umkhonto wamakiniga owodwa we-1-ounce (28-gram) we-dill pickle - uhlobo lukakhukhamba olungase luhambisane nesangweji lokudla - lunezinkulungwane ezingama-241 mg ze-sodium, noma u-10% we-RDI ().

I-sodium kuma-pickle aphelele yengeza ngokushesha okukhulu. Amaphakethe we-dill asezingeni eliphakathi nendawo angama-561 mg we-sodium, noma ama-24% we-RDI. Uma udla ukudla okunomkhawulo we-sodium, gcina izingxenye ze-pickle ezincane ().

20. Izoso

Unganambitha ukudla nososo noma ngesikhathi sokupheka noma etafuleni, kepha okunye kwalokhu kunambitheka kuvela kasawoti.

Isosi yesoya iphakathi kukasawoti omkhulu - isipuni esingu-1 (15-ml) esiphaka amaphakethe angu-1,024 mg we-sodium, noma u-44% we-RDI (16, 32).

Isoso le-barbeque nalo linosawoti omningi, nezipuni ezimbili (30 ml) ezihlinzeka ngama-395 mg we-sodium, noma i-17% ye-RDI (16, 33).

Ungathola izinhlobo ezincishisiwe ze-sodium zamanye amasosi, kufaka phakathi i-soy sauce, noma wenze okwakho ukugcina amazinga aphansi.

21. Izinja ezishisayo ne-bratwurst

Kwisampula yakamuva yokudla okuhlanganisiwe kwase-U.S, inja eshisayo noma isixhumanisi se-bratwurst sifinyelele ku-578 mg we-sodium, noma i-25% ye-RDI ().

Kodwa-ke, i-sodium ibisukela ku-230-1,330 mg kusampuli yalezi nyama ezisetshenzisiwe, okuphakamisa ukuthi uma ufunda amalebula ngokucophelela, ungathola izinketho ezinesodium ephansi ().

Noma kunjalo, inyama esetshenzisiwe isindiswa kangcono ukwelashwa ngezikhathi ezithile kunokukhokhelwa kwansuku zonke. I-World Health Organisation (WHO) ixwayisa ngokuthi ukudla inyama esetshenzisiwe kwandisa ingozi yokuba nomdlavuza othile (,).

22. Utamatisi usoso

Ungahle ungacabangi ukubheka i-sodium ethinini le-tomato sauce noma eminye imikhiqizo katamatisi osemathinini, kepha kufanele.

Inkomishi engu-1/4 kuphela (62 amagremu) yetamatisi isosi ine-321 mg ye-sodium, noma i-14% ye-RDI (36).

Ngenhlanhla, imikhiqizo yetamatisi ekheniwe ngaphandle kasawoti ongeziwe iyatholakala kabanzi.

23. AmaBagels nezinye izinkwa

Yize izinkwa zesinkwa, amabhanisi, kanye nezidlo zakusihlwa ngokuvamile zingaqukethe amanani ashaqisayo e-sodium, ingangeza ngokuphawulekayo kubantu abadla ama-servings amaningana ngosuku ().

Ama-Bagels angumnikeli omkhulu kakhulu we-sodium, njengoba ejwayele ukusebenza ngosayizi omkhulu. I-bagel eyodwa yesitolo equkethe i-400 mg ye-sodium, noma i-17% ye-RDI ().

Ukukhetha izingxenye ezincane zesinkwa kuzokusiza ukuthi unciphise i-sodium, futhi ukukhetha izinhlobo eziphelele zokusanhlamvu kunempilo.

24. Inyama ekheniwe, izinkukhu kanye nokudla kwasolwandle

Njengokunye ukudla okusemathinini, inyama ekheniwe iphakeme nge-sodium kunabalingani bayo abasha, yize abanye abakhiqizi banciphisa kancane kancane i-sodium.

Ekuhlaziyweni kwakamuva, i-tuna ekheniwe ilinganiselwe ku-247 mg we-sodium nge-3-ounce (85-gram) ngayinye esebenza, noma i-10% ye-RDI. Lokhu kubonisa ukwehla okungama-27% kokuqukethwe kwe-sodium uma kuqhathaniswa namashumi ambalwa eminyaka adlule ().

Kokunye ukuhlaziywa kwakamuva, inkukhu ekheniwe noma i-turkey yayine-212-425 mg ye-sodium nge-3-ounce (85-gram) ngayinye, okungu-9-18% we-RDI (8).

Kodwa-ke, inyama ephekiwe, ekheniwe, njengenyama yenkomo yengulube nengulube, yayinosawoti omningi - u-794-1,393 mg we-sodium nge-3-ounce (85-gram) ngayinye esebenza, noma u-29-51% we-RDI.

Dlulisa lokhu ukuze uthole izinketho ezikheniwe ezise-sodium ephansi noma thenga okusha ().

25. Abasizi bokudla ngamabhokisi

Abasizi bokudla abanamabhokisi baqukethe i-pasta noma esinye isitashi kanye ne-sauce eyimpuphu kanye nesinongo. Ngokuvamile ufaka nje inyama yenkomo yamanzi noma ensundu - noma kwesinye isikhathi inkukhu noma i-tuna - bese uyipheka ku-stovetop yakho.

Kepha lokhu kulungela kuza ngezindleko eziphakeme - kukhona cishe u-575 mg we-sodium ngenkomishi engu-1 / 4-1 / 2 (30-40 amagremu) yomxube owomile, noma u-25% we-RDI ().

Enye indlela enempilo futhi esheshayo namanje ukwenza isidlo sakho sokuthosa ngenyama enomzimba noma inkukhu nemifino efriziwe.

26. Amabhisikidi

Le ntandokazi yasekuseni ipakisha isabelo sayo se-sodium noma ingashisiwe ku-gravy. Lezo ozenza kusuka enhlama efriziwe noma efrijini ingahle ibe phezulu kakhulu nge-sodium, ngakho-ke beka amabhisikidi ekwelapheni kwesinye isikhathi ().

Esampulini ezweni lonke e-United States, ibhisikidi elilodwa elenziwe ngenhlama ehlanganisiwe lalinganiselwa ku-528 mg we-sodium, noma u-23% we-RDI. Noma kunjalo, ezinye zaziqukethe u-840 mg we-sodium ngokusebenza ngakunye, noma ama-36% we-RDI ().

27. Macaroni noshizi

Lokhu kudla kokudla okunethezeka kuphakeme nge-sodium, ikakhulukazi ngenxa yesoso sikashizi onosawoti. Kodwa-ke, ukuhlaziywa kwamuva kuphakamisa ukuthi abakhiqizi behlise i-sodium ku-macaroni noshizi ngokwesilinganiso esingu-10% ().

Imininingwane yamanje ikhombisa ukuthi u-2.5-ounce (70-gram) osebenza ngomxube owomile osetshenziselwe ukwenza inkomishi eyi-1 (189-gram) ekhonza ama-macaroni noshizi isilinganiso esingu-475 mg we-sodium, noma u-20% we-RDI (,) .

Uma ufuna ukudla ama-macaroni noshizi ngezikhathi ezithile, cabanga ukuthenga inguqulo ephelele yokusanhlamvu bese unciphisa isidlo ngokungeza imifino, efana ne-broccoli noma isipinashi.

28. Ukudla okufriziwe

Ukudla okuningi okubandayo kuphakeme nge-sodium, okunye kuqukethe okungenani isigamu sesabelo sakho sansuku zonke se-sodium ngesitsha ngasinye. Bheka ilebula lokuhlukahluka ngakunye, njengoba i-sodium ingahluka kakhulu ngaphakathi kolayini womkhiqizo othize (39).

I-FDA ibeke umkhawulo ka-600 mg we-sodium ekudleni okufriziwe ukuze ufaneleke njengophilile. Ungasebenzisa le nombolo njengomkhawulo ofanele we-sodium lapho uthenga ukudla okubandayo. Noma kunjalo, kunempilo ukwenza ukudla kwakho ().

29. Ubhontshisi obhakiwe

Ngokungafani nobhontshisi obusemathinini, awukwazi ukugeza ubhontshisi obhakwe ngamanzi ukugeza usawoti othile njengoba uzobe ugeza nososi onambitheka futhi (40).

Inkomishi engu-1/2 (i-127-gram) yokuphaka ubhontshisi obhakiwe kumaphakethe we-sauce 524 mg we-sodium, noma i-23% ye-RDI.

Amarisiphu wokwenza ubhontshisi obhakwe ekhaya kungenzeka angabi nayo i-sodium encane, kepha ungawashintsha ukuze unciphise usawoti ongeziwe (41, 42).

30. Isoseji, ubhekeni kanye nengulube yengulube

Kungakhathaliseki ukuthi ku-link noma ku-patties, ama-sausage average a-415 mg we-sodium nge-2-ounce (55-gram) esebenza, noma i-18% ye-RDI ().

I-1-ounce (28-gram) yokuphaka ubhekeni ine-233 mg ye-sodium, noma i-10% ye-RDI. I-bacon yaseTurkey ingapakisha i-sodium eningi, ngakho-ke hlola ilebuli yokudla okunempilo (43, 44).

I-1-ounce (28-gram) ekhonza usawoti wengulube, isetshenziselwa ukunambitha izitsha ezinjengobhontshisi obhakiwe ne-clam chowder, ine-399 mg ye-sodium, noma i-17% ye-RDI, futhi cishe kabili amafutha ebhekeni (43, 45 ).

Ukuze ube nempilo enhle, kufanele ukhawulele ukusebenzisa kwakho lezi nyama ezicutshunguliwe - ngaphandle kokubalwa kwesodium.

Okubalulekile

Abantu abaningi badlula kude isincomo esiphezulu se-2,300 mg ye-sodium ngosuku.

Ngaphezu kwalokho, ingozi yakho yokuthola umfutho wegazi ophezulu ozwela usawoti uyakhula ngeminyaka.

Ukunciphisa i-sodium, kungcono ukunciphisa ukudla okucutshungulwayo, okuhlanganisiwe, kanye nokudla, njengoba kungena ngesodium eningi ongase ungasoli.

Inyama esetshenzisiwe - njenge ham, ukusikeka okubandayo, amajerky, izinja ezishisayo namasoseji - aphezulu kakhulu nge-sodium. Ngisho okusobala, imfanzi efriziwe ivame ukuphathwa ngezithasiselo ezicebile ze-sodium.

Ukudla okulula - kufaka phakathi amazambane aboshiwe, isobho elisemathinini, uphudingi osheshayo, abasizi bokudla, i-pizza, kanye nokudla okubandayo - nakho kuvame ukuba ne-sodium eningi, njengoba kwenza ukudla okulula okunosawoti okufana nezindishi zengulube nama-pretzels.

Abanye abakhiqizi banciphisa kancane kancane i-sodium ekudleni okuthile okuhlanganisiwe, kepha ushintsho lwenzeka kancane. Akunandaba, okuningi kwalokhu kudla akunampilo noma kunjalo.

Kuhlala njalo kungcono ukukhetha okungasetshenziswanga, ukudla okuphelele.