Zvimwe zve Izvi Zvingakushamisa Iwe
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine inoti vanhu vakuru vanongoda mamirigiramu 1,500 e sodium zuva rega rega uye kuti chero chinhu chinopfuura mamiriyoni 2,300 zuva nezuva. Kana iwe ukasarudza kuderedza shure ye sodium yako (uye vazhinji vedu zvichida tinofanira), uri kuona kuti zvakaoma sei izvo, kunyanya kana iwe wakashandiswa kudya zvakakwana zvakasviba zvinonaka zvekudya uye zvekudya .
Asi, munyu inongova imwechete ye-sodium-yakaremeredzwa. Zvigadziri zvakasiyana-siyana uye flavour enhancers zvine zvakawanda zve sodium pamwe chete, saka iwe unoda kuita zvinopfuura kungwarira munyu shaker.
Nzira yakanakisisa yekuona sodium yako ndeyokuverenga Nutrition Facts mavara uye zvishandiso urongwa pane zvekudya iwe unodya. Uyezve, unogona kupfurikidza nemashizha ekuisa shanduro kuti utarise boka rezvokudya zvakakwirira mu sodium. Unoita chimwe chezvokudya izvi zvinowanzoshamisa iwe here?
1 - Sausage
Majiji, pamwe chete nezvimwewo zvakagadziriswa nyama, zvakakwirira mu sodium nemhaka yemunyu, zvidziviriro uye flavour enhancers. Chimiro chemafuta matatu-ounce chinosvika 500 milligrams ye sodium uye inogona kusvika mamiriyoni 1,500. Ndiyo mari yakawanda inofunga kuti munhu wega wega anofanirwa kuronga pasi pemamiriyoni 2,300 pazuva.
Oo, kunyange mishonga ine utano, yakadai sejiji yakashambadza inowanzokwirira muyerodium, zvakare.
2 - Blue Cheese
Cheese inogona kunge yakareba mu sodium, kunyanya kana iwe uchinge unodya kupfuura imwechete-ounce kushumira, iyo inongova chiduku chimwe chete. Mamwe marudzi echechi, sa cheddar, mozzarella, brie, uye provolone hazvisi zvakaipa. Asi, rimwechete rebhuruu cheese rine makirogiramu 325. Izvozvo zvinoreva kuti kuisa saladhi yako nekota yekapu yebhuruu chese inoputika inowedzera anenge 400 milligrams ye sodium.
3 - Dill Pickles
Dipe pickle inogona kuva yakanyanya mu sodium. Pfumo duku rinogona kuva nemamirigiramu asingasviki 300, asi hove huru yemadhiri (inenge masendimita masere yakareba) ine mamiriyoni anopfuura 1 000. Kunyange chiduku chimwe chiduku chekudya chedill chinoda mamiriyoni 60. Zvokudya zvinonaka zvinotapira zvishoma - chikuru Gherkin (anenge masendimita masere pakureba) ine mamiriyoni anenge 160.
4 - Burritos
A burrito inongova tortilla yakazara nenyuchi uye cheese, uye pamwe pamwe nenyuchi kana kuti huku. Inogonawo kuva nekamuki yakasvibirira, lettuce uye salsa yakaiswa mukati. Iyo inewo yakawanda yemari ye sodium. Imwe burrito inobva kune imwe nzvimbo yokudyira zvokudya zvinokurumidza ine mamirigiramu anopfuura 1 000 e sodium.
5 - Onion Rings
Onion zvindori dzinobva kumusoro zvakanyanya mu sodium kuti iite mapenzi mu sodium zvichienderana neunowanikwa kupi. Imwe resitorendi inoshandiswa yezvindori zveanisi inogona kubva pamamiriyoni 1 kusvika kune 2 000 milligrams kana kupfuura. Nhau dzakanaka ndezvokuti mhete dzeonikisi dzakagadzirwa kubva muresitoro dzinouya mumamiriyoni anenge 200 pakushanda.
6 - Fried Chicken
Fried chikafu yakakwirira mu sodium, kunyange iwe ukabvisa ganda. Imwe nyuchi yakakangwa yakakanganiswa neganda ine makirogiramu anenge 1,300 e sodium. Kusiya ganda riri kumashure kuchakuponesa anenge magirogiramu mazana mana e-sodium. Rimwe doro rine ganda rine mamirigiramu anopfuura 400 e sodium.
7 - Ramen Noodles
Izvo zviduku zvidhura zviduku zve ramen noodles zvakanyanya kwazvo mu sodium. Rimwe pfupa, iyo inogona kunge inofungidzirwa kuva mabhii maviri, ane anenge mamita 1 500 e sodium. Iwe unogona kukwanisa kuwana maritia ane sosimu shoma, asi kunyange zvakadaro, verenga mavara-zvichida zvichiri zvakakwirira mune sodium.
8 - Mambo Crab
Kubata nyama inopesana zvishoma nezvipenyu. Semuenzaniso, 3-ounce inoshanda yeDungeness crab ine mamiriyoni mazana mana emuviri we sodium, asi iyo yakaenzana namambo inobata nyama ine mamiriyoni 900 sodium. Mumwe mambo anobata gumbo ane makirogiramu anenge 1 400 sodium.
9 - Veggie Burgers
Veggie burgers inogona kuva yakasviba uye inogadzirwa nemishonga ine utano, asi iyo inowedzerawo zvishoma mu sodium. Imwe veggie burger patty ine mamiriyoni mazana mana e-sodium - iyo isati yamboiswa pamabhanji uye izere nezvigunwe zvinonaka, izvo zvinowedzera zvinenge 200, kana kupfuura, milligrams sodium.
10 - Pie Pot
Izvozvo zviduku zvepenji zvepenji zvinonyanya kukosha nokuti zvose zvaunoda kuita ndezvipisa muvira rako. Asi chando chinokonzerwa nefriji ine sodium yakawanda. Nhengo imwe chete yekushandira, nyama yemombe kana yekutengesa mbesa se1 000 kana kupfuura milligrams ye sodium. Chimwe chigadzirwa chebumbi chinogadzirwa chinogona kunge chiine sodiamu shoma, asi zvinobva pane zvizadziro zvinowanikwa.
11 - Zvinyuchi Zvokudya
Canned yakabikwa nyemba ndeyechokwadi inobva kune fiber uye mapuroteni, asi nguva yakawanda iyo yakakwirirawo muyerodium. Imwe kapu yemabhondi yakabikwa yakagadzirwa ane makirogiramu anodarika 1 000 e sodium. Zvinosuruvarisa, mukombe wehairi yakabikwa yakagadzirwa nemafuta akafanana, kunze kwekuti iwe uwane ruzivo rwomunyu.
12 - Clam Chowder
Nzira dzakanyanya kufanana dze clam chowder ndeyeNew England clam chowder yakaisvonaka uye manato-based Manhattan style. Zvose zviri zviviri zvinonaka, asi zvinowedzerawo mune sodium. Imwe kapu yemhando ipi zvayo ine ipi zvayo kubva pamamiriyoni 600 kusvika ku800 mamita sodium, zvichienderana nechitema.
13 - Chikafu chekudya Sandwiches
Chimwe chikafu chikafu chinokurumidza kudya sandwich yakagadzirwa ne ham, bhakoni, kana sausage uye evha uye cheese ine makirogiramu anenge 1 000 e-sodium, asi nhamba iyoyo inogona kupfuura yakasvika 2 000 milligrams. Avhareji yechando yekushambwa sandwich yaunogona kutenga kubva kugoroka ine mamiriyoni anenge 600 e sodium.
14 - Zvidzitiro Zvakagadzirwa
Mazai anonzi Scalloped akagadzirwa necheki, mafuta, mukaka kana kamuti. Imwe kapu yemakateti echepalloped ane anenge mamita 800 emamiriyoni e sodium. Iko sodium count inenge yakafanana kana iwe ukavaita kubva pakutanga kana iwe ukashandisa kusanganiswa.
15 - Russian and Thousand Island Dressing
Nzvimbo dzakawanda dzehudhi dzakagadzirwa dzine pasi pemamiriyoni mazana maviri nemaviri-hupuni inoshumira, asi Russian neChiuru chinopfeka zvese zvose zvine magirogiramu anosvika mazana mana kuburikidza nekushanda. Uye, chaizvoizvo, kana iwe uri kudya saradhi yakawanda, pane mukana wakaisvonaka iwe uchange uchishanda kupfuura imwe chete kushumira.
Sources:
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waApril 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
United States Dhipatimendi Rezvekurima Rezvekutsvakurudza Kwekurima, National Nutrient Database ye Standard Standard Release 28. Yakasvika musi waApril 11, 2016. https://ndb.nal.usda.gov/ndb/search.