Kana iwe wakamboudzwa kuti udzike shure kwekudya kwako sodiamu, zvinodarika kuti iwe wakadzidziswa kuderedza kana kubvisa zvimwe zvekudya zvakashandurwa zvawakanga uchingodya, kunyange zvikafu zvisingaratidzika semarara. Izvozvo ndezvokuti sodium inowanzoshandiswa sekuchengetedza uye seinhu rinokurudzira, kana semunyu kana chikamu chezvimwe zvokudya zvinonaka.
Zvokudya Zvokuchengetedza
Kushandisa munyu sekuwedzera kwekudya hakusi chinhu chitsva. Ichokwadi, yakashandiswa sekuchengetedza kwemazana emakore. Ichokwadi, munyu waive wakakosha mune zvekutengeswa uye yakakosha yakashandiswa sekuda mari pane dzimwe nguva.
Saka munyu unoshanda sei?
Munyu inoumbwa neyerodium neyloride ion iyo inoderedza chimwe chinhu chinonzi basa remvura rezvokudya. Basa remvura ndiro chiyero chemvura chinowanikwa kutsigira mabhakitiriya kukura kana kubvumira mamwe maitiro emakemikari kuti aite.
Munyu unogonawo kutora mvura kubva kune mabhakitiriya aripo, anovauraya kana, kana, zvishoma nezvishoma, anovaderedza zvishoma. Mukuwedzera, munyu unosimudzira kuvisa, iyo inogona kushandiswa seimwe nzira yekuchengetedza kudya.
Munyu ndiyo inogadzirisa kuchengetedza pachayo, asi dzimwe nguva mamwe makemikari anodiwa. Vamwe vavo vanoshanda semunyu wakajeka unofanidza kuchinja basa remvura, asi vamwe vanoita nekuchinja maitiro emakemikari aizowanzoita kuti zvive zvekudya zvakaparadzwa uye rancid mafuta.
Chero zviitiko zvose, mugumisiro wekupedzisira ndiyo zvokudya zvinogara kwenguva refu.
Zvimuchengetedza zvine sodium zvinosanganisira:
- disodium ethylenediaminetetraacetic acid
- sodium acetate
- sodium ascorbate
- sodium benzoate
- sodium diacetate
- sodium erythorbate
- sodium lactate
- sodium nitrate
- sodium nitrite
- sodium phosphates
- sodium propionate
- sodium sulfite
Uchawana makemikari mune zvekudya zvakasiyana-siyana kusanganisira saradi yakagadzirwa, zvokudya zvekakini, zvingwa zvakabikwa, kupora nyama, zvipuka zvekakani, tchizi, jams, jellies uye michero yekuzadza. Tarisa mishonga inorongwa pamapakiti.
Flavor Enhancer
Munyu inonaka inokurudzira kuti iwe unogona kushandisa mukubika kwako kana patafura. Asi iyo inoratidzira zvishoma zvishoma zvemazuva ose kudya kwe sodium-pasi pe25 muzana. Iwe unogona kushandisa tafura yemunyu uye uchiri kugara pasi pekurudzirwa kwezuva nezuva sodiyamu kudya kwemamiriyoni 1,500 kusvika 2,400 chero bedzi iwe udzivisa dzimwe sendiamu-ine zvigadzirwa.
Mamwe mavhiri ayo asina munyu ane zvinyorwa zvakawanda zve sodium. Monosodium glutamate inosimbisa manzwisisiro ako emami kunakirwa mune zvekudya zvinonaka se nyama nehove. Sodium acetate isumwe flavor enhancer iyo inongova yakanyorova mukanwa, asi inoratidzika kubvisa zvinonhuwa zvakanyanya muzvokudya, saka inowedzera maonero evanotapira. Soy mutezi inoshandiswawo sechinhu chinotapira-zvinosimudzira, uye chakakwirira kwazvo mu sodium.
Kurinda Kubata Kwako
Tarisa sodium paNutrition Facts label. Kunyange 'zvokudya zvakaderedzwa' zvakanyanya zvinogona kuve nezvine sodium kupfuura iwe unotarisira. Sodium yakarongwa ndeye milligrams pakushanda, uye izvo zvingasareva iyo yose puragi.
Kana iwe uchidya chekudya chakakwana chekudya kwekuku, iwe uri kunyanya kudya zvikafu zviviri kana zvitatu, saka iva nechokwadi kuti iwe unotora zvose zve sodium.
Zvokudya zvakajairika zvinoshandiswa zvakanyanya mu sodium zvinosanganisira:
- zvingwa zvakabikwa (kusanganisira chingwa nebhasi)
- cheese yakagadzirwa
- kudya kwemazuva ose, bhakoni , uye sausage
- pasita anodya mac uye cheese mubhokisi kana spaghetti mune chinga
- pizza (mazaya kana kuti matsva)
- Zvokudya zvehove zvakadai sechips uye kunyange vamwe vanokanganisa
- soup (makedheni, kana poda)
- sauces uye gravies
- akaiswa mupunga uye pasta nechokudya
Sources:
American Heart Association. "Zvokudya Zvakatorwa: Ndepi Yose Iyo Munyu Inobva Kubva?"
Institute of Medicine Committee yeMakambani ekuderedza Sodium Intake. "Kuchengetedzwa uye Pfuma Pfuma Basa reSodium muzvokudya."
Institute of Medicine Committee yeMakambani ekuderedza Sodium Intake. "Kuswa uye Rukora Doro reSodium muzvokudya: Dambudziko Rakasiyana Nekuderedza Simba Inonzi" Intake ".
Institute of Medicine. "Dietary Reference Intakes: Electrolytes Nemvura."