Ukuba unesifo sikashukela, ingcinga yakho yokuqala ingaba malunga noshukela, kungekhona ityuwa. Kodwa ityuwa ingenayo ibaluleke kakhulu kwimpilo yakho. Eli nqaku lichaza isizathu sokuba ufune ukubukela ityuwa yakho kunye nendlela yokwenza ngayo isifo sikashukela.
Kutheni Ufanele Unakekele Ngetyuwa?
Ityuwa yenye yezona ndlela eziphambili esifumana i-sodium kwisondlo sethu. Ukutya kwe-sodium ephakamileyo kunokuphakamisa uxinzelelo lwegazi, oko kuphakamisa umngcipheko wesifo senhliziyo kunye nesifo sobomi - iimeko ezimbini eziqhelekileyo xa uthayibhile isifo sikashukela .
Umbutho waseMelika waseSyibetes kunye ne-USDA bobabini bancoma umda ophezulu we-2,300 mg we-sodium ngemini (leyo isamba sodium kwisipuni setyuwa). Ukubeka loo nombolo ngolu hlobo, cinga ngolu hlobo: Umyinge waseMelika uthatha i-3,440 mg ye-sodium ngosuku ngalunye. Kubantu abanomfutho ophezulu wegazi, okanye abadala, isincomo sinamandla kakhulu: 1,500 mg ngosuku.
Ungayidla Njani Isinci?
Ukuba unjengabantu abaninzi, i-75% ye-sodium ekudleni kwakho ivela kwindawo yokudlela kunye nokutya okucwangcisiweyo. Ukutya okulungiselelwe kunye nokulungelelaniswa kubonakala kuthwalwe ityuwa (kungumlondolozo kwaye kunceda ukutya kukuntle). Ukutya okutyela ukutya kukwaziswa ngokunomso, nokuba uyadla kwindawo yokutyela yokutya okanye into ethile. Ngoko i-tip jikelele enkulu ukutya ngaphandle rhoqo kunye nokutya okutsha, ukutya okungafunekiyo ekhaya.
Yidla ngakumbi kwezi Zitya
Ukupheka ngokutya okutsha, okungafunekiyo ngenye yezinyathelo ezinkulu onokuzithatha ukuze unciphise i-sodium ekudleni kwakho.
Kunokuba uthembele ekudleni okulungiselelwe, zama ukwenza oku kukutya njengesiseko sokutya kwakho:
- Iintyatyambo kunye nemifuno: esitsha okanye efriziwe; iintlobo zeminwe zihlala zine-sodium eyongezelelweyo
- Iintlobo zonke: khumbula, isinkwa sisoloko sinama-sodium eninzi. i-pasta kunye neengqolowa ezipheleleyo oziphekayo kuphela zibe ne-sodium oyongeza kuyo
- Amantongomane kunye nembewu: Yithenga i-unsalted, ngokukhethekileyo ingcola (ungazigcoba wena)
- Inyama okanye inqabileyo inyama, iinkukhu, kunye nezilwanyana zasemanzini, ezingafaki kwi-saline okanye ityuwa yamanzi
- Ubhontshisi obomileyo, iipayi kunye neelentili: Zithenge zomile uze uziphephe wena ukuze ulondoloze enkulu kwi-sodium
- Ukutya okupakishwa: Ukuba uthengela ukutya okulungisiweyo kunye nokutya okusemathinini, khangela "i-low-sodium" okanye "akukho tyuwa ongezelelweyo"
Jonga i-Foods
Ezinye ukutya zivame ukuba ziphezulu kakhulu kwi-sodium. Ukuba uthengisa iipakethe, ukutya okulungiselelwe, uya kufuna ukufunda iileyibhile zenkcazo yokutya ukuze ubone ukuba kusetyenziswe kangakanani i-sodium imveliso. Ukongezelela ukuxelela ukuba zininzi iilidigram ze-sodium zikhonza nganye, ilebula iya kuguqula loo mali ibe yipesenti yexabiso lemihla ngemihla (ipesenti yaloo 2,5 mg cap). Jonga ukutya oku, okuvame ukuphakama ngokukodwa kwi-sodium:
- Inyama eqhutywe, njenge-bacon, i-sausage kunye nesidlo sasemini
- Ushizi
- Ukutya okulungele ukutyiwa njengama-potato chips kunye nabaphangi
- Iimvumi, ezifana ne ketchup zinokulayishwa ngetyuwa
- Ukugqoka isaladi
- Iisobho ezilungiselelwe kunye nomhluzi zinokuphakanyiswa ngokukodwa kwi-sodium
Ukunciphisa ityuwa yakho yansuku zonke kunye nokunyamekela intliziyo yakho.