Nakuba ukuxhuma phakathi kosawoti (sodium) kanye nokucindezelwa kwegazi kuqhutshwa phambili phakathi komphakathi wezokwelapha, ucwaningo luye lwabonisa ukuthi lapho abantu benciphisa uketshezi lwabo uketshezi, ukucindezeleka kwegazi kuyancipha.
Abanye abantu babonakala bephikisana nemiphumela emibi kasawoti, kanti abanye - ikakhulukazi abase-Afrika baseMelika nabasebekhulile - kubonakala sengathi baxoshwa. Ngenxa yokuthi asikwazi ukubikezela ukuzwela komuntu ngamunye, ukunciphisa uketshezi usawoti kuyisinyathelo esihlakaniphile ekuvimbeleni ukucindezelwa kwegazi eliphezulu .
Funda amalebula okudla
Yonke imikhiqizo yokudla edayiswa e-United States iyadingeka ukuba ithwale ilebula ebala zonke izithako zokudla kanye nolwazi lokudla. Kukhona ulwazi lokudla okunomsoco isigaba esitshela ukuthi mangaki ama-milligram we-sodium (usawoti) umkhiqizo wokudla uqukethe. Uma ungekho umkhuba wokufunda la malebuli, ungase umangale ngokuqukethwe kokasawoti kokudla okuvamile. Izisobho ezisemathinini, isibonelo, ngokuvamile ziqukethe usawoti owengeziwe kunalokho okufanele udle ngosuku lonke (isabelo samanje nsuku zonke se-sodium siseduze no-2 400 milligram).
Thenga ukudla okusha
Konke ukudla okucutshungulwa kuqukethe usawoti oluningi. Nakuba ezinye ziyingxenye edingekayo yenqubo yokulungiselela kanye nokusiza ukugcina ukudla okuhlanzekile, iningi alidingekile. Ukudla okulungiselelwe kuvame ukuxoshwa ukukhokhela ukubhujiswa okwenziwe lapho ukudla kulungiswa ukulungiselela nokupakisha. Ukukhetha izithelo nemifino esisha phezu kwama-frozen noma ama-canned afana nawo anganciphisa izinga lokudla usawoti nsuku zonke ngama-15%. Ngenkathi kunombono wokuthi izithelo nemifino esisha zibiza kakhulu kunezihlobo zabo zangaphambi kokuhlanganiswa, izifundo eziningana zomhlaba zibonise ukuthi lokhu akulona iqiniso. Ngenkathi izinto zangaphandle noma ezingekho zendawo zivame ukubiza, ezitholakala endaweni yangakini, ukukhiqizwa kwezinkathi zonyaka kuvame ukungabizi kakhulu.
Beka u-Salt Shaker
I-salt shaker yasendlini iyinzuzo ebalulekile ekudleni usawoti nsuku zonke. Emakhaya amaningi, usawoti wengezwa iresiphi, usawoti owengeziwe uyengezwa "ukunambitha" ngesikhathi sokupheka, kanti usawoti owengeziwe uyengezwa lapho ukudla kufinyelela etafuleni. Ngenkathi kuvame ukuthi akukho okungalungile ngokungeza inani elicacisiwe likasawoti ku-iresiphi, melana nesilingo sokwengeza usawoti ngemuva kwalokho. Esikhundleni salokho, cabanga ngokufaka esikhundleni se-shakers yakho ye-salts ngamabhodlela amancane ama-herbs nama-spices. Izinkampani eziningi zezinsipho manje zenza amabhodlela amancane emifino enomsoco nezinongo ezenziwe njenge-salt shaker. Izitolo ezinkulu zokudla zivame ukuba nomshini wezindlu noma izinguqulo ezijwayelekile. I-garlic powder, i- rosemary, i-thyme, i-dill, ne-paprika yizo zonke izitha zokudla usawoti ezinomsoco nezinempilo.
Sika Emuva kokudla okusheshayo
Esikhathini sethu esibucayi, esicindezelwa isikhathi sonke kusukela ku-oatmeal kuya kumazambane sitholakala kwifomu "elisha". Ngokuvamile, lokhu okudla okusheshayo kunokuqukethe uketshezi oluningi kunabo abalingani babo abangeyona esheshayo. Omunye umkhiqizo oatmeal osheshayo osheshayo, isibonelo, uqukethe usawoti olinganiselwa kwamaphesenti angama-30 kunezinhlobonhlobo ezingekho okusheshayo. Ngesikhathi isikhathi sokulondoloza singase sibonakale sikhangayo, ukufunda izinkombandlela zokulungiselela kuzovame ukuveza ukuthi isikhathi esilondoloziwe empeleni sincane kakhulu. Ukusebenzisa isibonelo sethu se-oatmeal, izikhombisi-ndlela zithi ukuvumela ukulungiselela okusheshayo uhlale imizuzu emihlanu ngaphambi kokudla, kanti inguqulo engekho esheshayo ithatha imizuzu engu-7 kuya kweziyisishiyagalombili ukulungiselela. Irayisi elivuthiwe, i-pasta, kanye nama-mixes okusanhlamvu ngokuvamile yizona ezimbi kunazo zonke kulesi sigaba.
Khetha Ukudla Okuncibilikisiwe Kokusawoti Kolwandle
Ngenkathi kuqeda ukulungiswa okuphelele okulungiselelwe noma okulungiselelwe okwesikhashana kungase kube nzima emindenini eminingi, iningi labakhiqizi lalezi zokudla ngokuvamile linikela ngezinguquko ezingezansi zosawoti zemikhiqizo yabo, futhi imaphakheji ibhalwe ngokucacile ukuze ibonise lo mthelela. Abakwa-Crackers, imigoqo yokudla, okusanhlamvu, ngisho nama-mbatata ama-chips wonke anakho okukhethwa kukho okusawoti okuphansi, ngokuvamile ngentengo efanayo. Ukwenza udoti olukhulu ekutheni usale usawoti wakho kulesi sigaba sokudla, uthenge izinguqulo ezincane ezenziwe ngosawoti, ukugqoka isaladi, kanye nokudla okwenziwe ngaphambilini "okunokudla" njengama-breadcrumbs nama-broths. Ama-dinners afriziwe, ahlanganiswe "isidlo sasemini ebhokisini" imikhiqizo edayiswe izingane, futhi ukudla okulula okuncane okuyizinto ezincane nakho konke okuphakeme kakhulu usawoti futhi kuyisigqugquzeli esihle sokungena esikhundleni.
Hlanganisa ukudla okusemathinini noma okumanzi ngaphambi kokudla
Akuwona wonke ukudla okusemathinini noma okufriziwe onokunye okusha. Isibonelo, ukudla, ukudla okuthandwa kakhulu futhi empeleni ungumthombo omuhle wamaprotheni aphansi. Ngokufanayo, abathengi besabelomali bangakwazi ukukhokhela ubhontshisi obusha obuhlaza noma i-asparagus phakathi nobusika, lapho amanani ekhokhelwa kuqala. Ezimweni ezinjengalezi, usengenciphisa umthelela wosawoti walezi zifo ngokuzihlanza ngaphambi kokudla noma ukupheka. I-tuna ekheniwe ingahlanjululwa khona ngqo ku-can - vele uyivule, yilahla uketshezi olugcwele futhi uphuze izikhathi ezimbili noma ezintathu ngamanzi apholile, ahlanzekile. Imifino ehlutshiwe ingahlanjululwa besebenzisa i-colander ngaphambi kokuqhuma noma ukupheka. Lesi sinyathelo esilula singanciphisa inani losawoti ngamaphesenti angama-25 kuya kwangu-40.