Ukudla ukudla okunengi ku-sodium kunomthelela ekukhathazeni okuningi kwezempilo, njengokungathi ugxilile, ukuhluleka kwenhliziyo , nokushaya kwenhliziyo . Futhi ngenxa yokuthi i-sodium eyengeziwe ingabangela ukugcinwa kwamanzi okuyisisindo nokuzuza kwesisindo, iziguli ze-COPD zingase zithole ukuwohloka kwe-dypsnea, noma ukuphefumula okuncane, uma bedla ukudla okuphezulu kwi-sodium.
Nakuba ukudla okuphansi kwe-sodium akukhuthazwa ngokukhethekile kubantu abane- COPD njengesimo esingavamile , kungase kunconywe uma unayo, noma usengozini, lezi zimo ezingenhla, njengabantu abaningi abaneCOPD ngokuvamile.
Landela lawa macebiso ukunciphisa i-sodium ekudleni kwakho futhi uthuthukise impilo yakho.
Nqoba i-Salt Shaker yakho
O, isilingo sokuthungula lolo usawoti kulowo wonke ukudla esiwenzayo. Ukubamba usawoti owengeziwe kuyisiqalo esilula sokusika emuva kwe-sodium. Ukudla okuningi esikudlayo kakade kune-over-abundance of salt. Ukwengeza okuningi kwandisa ingozi yakho yezinkinga ezihlobene ne-sodium.
Sebenzisa ukunambitheka okuhlukile
Uma usawoti uvame ukuhamba kwakho, zama ukuzama ngamakhambi ahlukene nezinongo kuze kube yilapho uthola okufanelana nesifiso sakho. Ungamangala ngendlela okumnandi ukudla kwakho okungazwakala ngayo lapho ufafaza nge-basil enhle noma i-anise enamakha, isibonelo. Ukuze uthole ukwelashwa okungeziwe, ungakhula ingadi yakho yemifino.
Funda Amalebula Ngelihlo Eliqondayo
Kungenzeka ukuthi awukwazi ukuthi umthunzi usawoti awuwona umthombo omkhulu we-sodium ekudleni kwama-American. Amaphesenti angaba ngu-75 we-sodium yokudla avela ekudleni ukudla okuhlanganisiwe noma ekudleni.
Ngokwe-Food and Drug Administration (FDA), isikhokhelo samanothi nsuku zonke se-sodium asikho ngaphezu kwezigidigidi ezingu-2 400. Kodwa khumbula ukuthi lokhu kusebenza kubantu abadala abanempilo hhayi labo abanesifo esingelapheki. Ngesikhathi esilandelayo lapho uya khona ukuyothenga, sebenzisa iso eliqondayo uma ufunda amalebula okudla.
Gwema ukudla okuqukethe okuqukethwe kwe-sodium okungaphezu kwama-milligram angu-300 ngokukhonza, futhi ubheke amehlo kulabo okudla, okufaka ngaphezu kwamaphesenti angama-40 we-sodium eminingi yama-American nsuku zonke:
- Izinkwa nezinqolobane
- Ukwehla kwamaqanda nokudla okudliwayo
- Pizza
- Inkukhu entsha futhi eqhutshiwe
- I-soups
- Sandwich
- Ushizi
- Izitsha ezidutshulwa ze-pasta
- Ukuxuba ukudla izitsha
- Ukuncintisana
Qaphela i-sodium efihliwe
Ukudla okuphezulu kwe-sodium kungase kungabi njalo ngegama eliqukethe usawoti noma i-sodium. Ezinye zingaqukatha izakhi ze-sodium ezifana nalezi:
- I-Monosodium glutamate (eyaziwa ngokuthi i-MSG)
- I-baking soda noma i-baking powder
- I-disodium phosphate
- I-nitrate ye-sodium noma i-sodium nitrite
- I-alginate ye-sodium
Khumbula lezi zithako bese uzama ukwenza izinqumo zokudla okunempilo.
Khetha Ukudla Okudluliwe Kwedlule
Khetha izithelo nemifino esisha ngaphezu kokudla okucutshungulwa kakhulu, njengempahla ekheniwe noma inyama yokudla. Thenga inyama enhle neqhwaziwe, inkukhu noma inhlanzi engakaze ijojowe ngehlobo le-sodium. Uma ungaqiniseki, cela umhlengi wakho usizo.
Gcina Izifiso Zakho
Ingabe bewazi ukuthi isipuni esisodwa se-ketchup sinezigidigidi ezingu-190 ze-sodium? Iningi le-condiments efana ne-dips, i-relishes, isardard, i-ketchup ne-salad yokugqoka igcwele i-sodium-into okufanele uyikhumbule lapho uthanda ukudla okuthandayo nabo.
Hydrate, Hydrate, Hydrate
Ngaphezu kokulandela ukudla okuphansi kwe-sodium, khumbula ukuthi amanzi asebenza ngokwemvelo futhi ekhuluma ngokuvamile, nomaphi lapho amanzi ehamba khona, ilandela i-sodium.
Imithombo:
Ukuphathwa kwe-US nokuDrug. (2015, September 3). I-sodium ekudleni kwakho: Ukusebenzisa i-Label Yesondlo Yokunciphisa Ukunciphisa Ukungena Kwakho.