Uma unesifo sikashukela, umcabango wakho wokuqala kungenzeka ushukela, hhayi usawoti. Kodwa ukungenisa usawoti kungase kubaluleke kakhulu empilweni yakho. Lesi sihloko sichaza ukuthi kungani udinga ukubukela usawoti wakho nokuthi ungakwenza kanjani ngesifo sikashukela.
Kungani Kufanele Uzinakekele Ngosawoti?
Usawoti ungenye yezindlela eziyinhloko esithola ngayo i-sodium ekudleni kwethu. Ukudla kwe-sodium ephakeme kungakhuphula umfutho wegazi, okwenza kube khona ingozi yesifo senhliziyo nokushaya isisu - izimo ezimbili ezivame kakhulu uma uthayipha isifo sikashukela sesibili .
I-American American Diabetes Association kanye ne-USDA bobabili batusa umkhawulo ongaphezulu we-2,300 mg we-sodium ngosuku (lokho kungukuthi isamba sodium in isipuni sikasawoti). Ukuze ubeke inombolo enombono, cabanga ngalokhu: amaMelika ajwayelekile athatha u-3,440 mg we-sodium usuku ngalunye. Kubantu abanomfutho wegazi ophakeme, noma abakudala, isincomo sinamandla kakhulu: 1,500 mg ngosuku.
Ungayidla Kanjani Isinkwa?
Uma ufana nabantu abaningi, i-75% ye-sodium ekudleni kwakho ivela ekudleni nokudla okucutshungulwayo. Ukudla okuphekiwe nokulungiselelwe kuvame ukugcwala usawoti (kungukuvikela futhi kusiza ukudla kube kuhle). Ukudla kwezokudlela kuhlonishwa futhi usawoti, kungakhathaliseki ukuthi uyadla ekudleni okudla okusheshayo noma into ethile. Ngakho-ke i-tip jikelele enkulu ukudla kancane kancane futhi udle ukudla okungahlanzekile okungaphezulu okungekho emakhaya.
Yidla Okunye Kwalezi Zokudla
Ukupheka ngokudla okungekho okusha, okungenakufezwa kungenye yezinyathelo ezinkulu ongayithatha ukuze unciphise i-sodium ekudleni kwakho.
Esikhundleni sokuthembela ekudleni okulungiselelwe, zama ukwenza lokhu kudla kube yisisekelo sokudla kwakho:
- Izithelo nemifino: fresh noma iqhwa; Izinhlobo ezikhonjiwe ngokuvamile zine-sodium eyengeziwe
- Ukudla okuphelele: khumbula, isinkwa kaningi sinama-sodium amaningi. i-pasta nezinhlamvu eziphelele oziphekayo kuphela ube ne-sodium oyifaka kuso
- Amantongomane nembewu: Thenga okungavunyelwe, okungcono okuluhlaza (ungazigcoba wena)
- Inyama entsha noma efriziwe, izinkukhu, kanye nezinhlanzi zasolwandle, hhayi egoqiwe emanzini anosawoti noma usawoti
- Ubhontshisi obomile, uphizi namalenti: Zithenge zomile bese uzipheka ngokwakho ukuze ulondoloze enkulu kwi-sodium
- Ukudla okuphakhejiwe: Uma uthenga ukudla okulungiselelwe nokudla okusemathinini, bheka "i-low-sodium" noma "akukho usawoti ongeziwe"
Qaphela lokhu Kudla
Ezinye ukudla zivame ukuphakama kakhulu kwi-sodium. Uma uthenga ukupakishwa, ukudla okulungiselelwe, uzofuna ukufunda ilebula lamaqiniso okudla okunomsoco ukuze ubone ukuthi isakhi sodium sinani. Ngaphandle kokutshela ukuthi zingaki izigidigidi ze-sodium ezikhonza ngamunye, ilebula izophinde ihumushe leyo mali ibe ngamaphesenti wenani lansuku zonke (iphesenti lalo 2,5 mg cap). Qaphela lokhu kudla, okuvame ukuphakama kakhulu kwi-sodium:
- Inyama ehanjiwe, njenge-bacon, isobho kanye nenyama yasemini
- Ushizi
- Ukudla okulungiselelwe ukudla okufana namazambane amazambane nama-crackers
- Ama-condiments, afana ne-ketchup angalayishwa usawoti
- Isaladi ukugqoka
- Isobho elilungiselelwe kanye nomhluzi kungaba ikakhulukazi ephezulu kwi-sodium
Nciphisa ukudla kwakho usawoti nsuku zonke futhi unakekele inhliziyo yakho.