Yiziphi izinhlobo zikasawoti nokuthi yini engcono kakhulu empilweni
-Delile
Usawoti, owaziwa nangokuthi yi-sodium chloride (NaCl), unikeza u-39.34% we-sodium no-60.66% we-chlorine. Ngokuya ngohlobo lukasawoti, lungaphinde lunikeze amanye amaminerali emzimbeni.
Umthamo kasawoti ongadliwa nsuku zonke ungama-5 g, kucatshangelwa konke ukudla kosuku, okulingana namaphakethe ayi-5 kasawoti ka-1 g noma isipuni sekhofi. Usawoti ophilile kunawo wonke onengxube ephansi kakhulu ye-sodium, njengoba le minerali inesibopho sokwandisa umfutho wegazi nokukhuthaza ukugcinwa koketshezi.
Elinye iphuzu elibalulekile lokukhetha usawoti omuhle kakhulu ukukhetha lawo angahlanjululwa, njengoba egcina amaminerali emvelo futhi angafaki izinto zamakhemikhali, njengosawoti waseHimalaya, ngokwesibonelo.
Izinhlobo zikasawoti
Ithebula elingezansi likhombisa izinhlobo ezahlukahlukene zikasawoti, izici zazo, ukuthi zinikeza isodium engakanani nokuthi zisetshenziswa kanjani:
| Thayipha | Izici | Inani le-sodium | Sebenzisa |
| Usawoti ocwengekile, usawoti ovamile noma wetafula | Ibi kabi kuma-micronutrients, iqukethe izithasiselo zamakhemikhali futhi, ngokomthetho, i-iodine iyanezelwa ukulwa nokushoda kwaleli maminerali elibalulekile eliwusizo ekwakhiweni kwamahomoni wegilo. | 400mg nge-1g kasawoti | Yisona esidliwe kakhulu, sinokuthungwa okuhle futhi okuxubeka kalula nezithako ngenkathi kulungiswa ukudla noma ekudleni ngemuva kokuba sekukulungile. |
| Usawoti oketshezi | Ngusawoti ocwengekile ohlanjululwe emanzini amaminerali. | 11mg ngejethi ngayinye | Ilungele amasaladi okuthosa |
| Ukukhanya kasawoti | I-sodium engaphansi kwe-50% | 197 mg nge-1g kasawoti | Ilungele ukuthosa ngemuva kokulungiselela. Ilungele iziguli ezine-hypertensive. |
| Usawoti omningi | Inempilo ngoba ayicwengiswanga. | 400mg nge-1g kasawoti | Ilungele inyama ye-barbecue. |
| Usawoti wolwandle | Ayicwengiswanga futhi inamaminerali amaningi kunosawoti ovamile. Ingatholwa ijiyile, izacile noma isemacwecwe. | 420 mg nge-1g kasawoti | Isetshenziselwa ukupheka noma amasaladi wesizini. |
| Imbali kasawoti | Iqukethe cishe i-10% ngaphezulu kwe-sodium kunosawoti ovamile, ngakho-ke ayikhonjiswa ezigulini eziphakeme kakhulu. | 450mg nge-1g kasawoti. | Kusetshenziswa kumalungiselelo we-gourmet ukwengeza ukukhipha. Kufanele ibekwe ngesamba esincane. |
| Usawoti obomvana waseHimalaya | Ikhishwe ezintabeni ze-Himalaya futhi inomsuka wasolwandle. Kubhekwa njengosawoti ocwengekileyo. Inamaminerali amaningi, njenge-calcium, i-magnesium, i-potassium, ithusi nensimbi. Ukusetshenziswa kwayo kuboniswa kwiziguli ezine-hypertensive. | 230mg nge-1g kasawoti | Kungcono ngemuva kokulungisa ukudla. Kungabekwa futhi ku-grinder. Ilungele abantu abane-hypertension nezinso zezinso. |
Ukudla okunezimboni kuqukethe inani elikhulu le-sodium, ngisho neziphuzo ezibandayo, u-ayisikhilimu noma amakhukhi, okuwukudla okumnandi. Ngakho-ke, kuyanconywa ukuthi uhlale ufunda ilebula futhi uvikele ukusetshenziswa kwemikhiqizo enamanani alinganayo noma amakhulu kuno-400mg we-sodium nge-100g yokudla, ikakhulukazi esimweni somfutho wegazi ophezulu.
Ungawusebenzisa kanjani usawoti omncane
Bukela ividiyo bese ufunda ukuthi ungawenza kanjani usawoti owenziwe ngamakhambi ukunciphisa ukusetshenziswa kasawoti ngendlela emnandi:
Noma ngabe usawoti osetshenziswa kanjani ekhishini, kubalulekile ukusebenzisa inani elincane kakhulu elikhona. Ngakho-ke, ukuze unciphise ukudla kwakho usawoti, zama:
- Susa isixwayi kasawoti etafuleni;
- Ungafaki usawoti ekudleni kwakho ngaphandle kokuzama kuqala;
- Gwema ukudla izinkwa nokudla okugayiwe, okufana nokudla okuhlanganisiwe, othosiwe baseFrance, izinongo eziyimpuphu nezidayiziwe, amasoso asenziwe ngomumo futhi ashumekiwe, njengososeji, i-ham nezindwangu;
- Gwema ukudla ukudla okusemathinini, njengeminqumo, inhliziyo yesundu, ummbila nophizi;
- Ungasebenzisi i-ajinomoto noma i-monosodium glutamate, ekhona eWorcestershire sauce, isosi yesosi kanye namasobho aselungiselelwe;
- Njalo sebenzisa isipuni sekhofi ukukhiqiza usawoti esikhundleni sezimpintshi;
- Buyisela usawoti ngezinongo zemvelo, njengo-anyanisi, u-garlic, iparsley, ama-chives, i-oregano, i-coriander, ulamula kanye ne-mint, ngokwesibonelo, noma, ekhaya, khulisa izitshalo ezinamakha ezithatha indawo kasawoti.
Elinye isu lokufaka esikhundleni sikasawoti ngendlela enempilo ukusebenzisa i-gomásio, eyaziwa nangokuthi i-sesame usawoti, ophansi nge-sodium futhi ocebile nge-calcium, uwoyela onempilo, imicu namavithamini e-B.
Imibhalo Emisha
Ukulawula ukucindezeleka kwakho - intsha