Izvozvo zvakatsanangurwa kudya zvinokonzerwa kana zvinosvika ku sodium
Hurumende inotaura kuti vazhinji vedu tinodya sodium yakawanda muzvokudya zvedu zvezuva nezuva. Maererano nemitemo yeDADA, vekuAmerica havafaniri kudarika zvinopfuura 2 300 milligrams zve sodium zuva sechikamu cherongwa hwekudya hwakanaka. Asi, pavhareji, tinodya mamita 3,400 pazuva. Iwe unofunga iwe unosasa munyu wakawandisa pane zvekudya zvako here?
Kana iwe uri muAmerica chaiyo, unogona kunyanyisa kunyanya munyu panguva yekudya.
Asi zvakawanda zve sodium iwe unogona kudya zvinogonawo kunge zvakavanzika muzvokudya zvinoshandiswa . Mishonga yakadai sepaghetti muto, zvokudya zvakasungwa uye zvokudya zvekudya zvinotakurwa ne sodium. Chimwe chiitiko chinowanzozivikanwa chikafu chine sandwich.
Kana uchida kugadzira sandwich kwemasikati kana kudya kwemanheru, shandisa mazano aya kuti uwane nyama yakaderera yezvokudya zvemasikati, kuderedza munyu waunodya, nekuvandudza kudya kwako kwezuva nezuva.
Chii Chinonzi Sodium Low?
Chimwe chezvinhu zvakaoma zvikuru nezvekuwana zvakaderera zvokudya zvemasikati masikati zvinoedza kuverenga mazwi pamusoro pezvinyorwa zvekudya. Pamberi pepurazi inogona kuzivisa kuti nyama yako yaunofarira "yakaderera mu sodium," asi izvi zvinoreva here kuti chikafu chiri chakanaka mu sodium? Kwete, hazviiti.
Kune zvirevo zvakawanda zvakasiyana pamusoro pe sodium kuitira kuti iwe uone pane pamberi pepakiti. Izvi ndizvo chaizvoizvo zvavari kureva maererano neUnited States Food and Drug Administration (FDA), sangano rinotarisira kuiswa kwekudya uye mavara.
- Usina munyu: mairigiramu anodarika 5 e-sodium pakushanda
- Sodium-free : pasi pemamirigiramu mashanu e-sodium pakushanda
- Low-sodium : pasi pemamiriyoni 140 e sodium pakushanda
- Izvo zvakanyanya pasi sodium : 35 milligrams kana pasi pe sodium pakushanda
- Yakagadziriswa sodium : inenge 25 muzana inodarika sodium pakushanda kudarika zvokudya zvinoreva (zvokudya zvakafanana sezvinogadzirwa kare)
- Pashoma sodium : inenge 25 muzana inodarika sodium pane kushumira kupfuura kududza zvokudya
Sezvaunogona kuona, kune nzira dzakasiyana-siyana dzokutaura kuti zvokudya zvakaderera mu sodium uye hazvirevi kuti zvinenge zvakaderera mu sodium. Saka zvakakosha kutarisa zvinyorwa zve sodium paNutrition Facts label uye ona kuti zvinopindirana sei muwandu hwekudya yako yezuva.
Sodium in Lunch Meat Brands
Kune zvakawanda zvakasiyana-siyana zvekudya kwemasikati izvo zvinoita sasidium yepamusoro yezvigadzirwa zvavanozivikanwa. Asi zvakare, iwe uchaona kuti zvizhinji zvezvigadzirwa hazvisi zvakaderera mu sodium maererano nemaCDA. Heuno maitiro mamwe emhando dzakakurumbira dzakagadzirirwa.
Bhoar's Head inogadzira zvinyorwa zvishoma zvepasi sodium yezvokudya zvemasikati . Asi dzimwe dzichiri dzakakwirira mune sodium.
- 42% Muzasi Sodium Branded Deluxe Ham: 480 milligrams sodium per service
- Beechwood Yakasvibira Miti Yakashata Ham (31% Lower Sodium) - 460 milligrams sodium per service
- Premium Lower Sodium Turkey Breast (isina ganda kana ganda pa) - 360 milligrams sodium per service
- Hickory Kusvuta Nyuchi Dzafu Turkey Breast (40% Lower Sodium) - 390 milligrams sodium per service
- Deluxe Low Sodium Oven Yakakangwa Nenyuchi - 80 milligrams sodium per service
- Kwete Wemuwaini Wakawedzerwa Ovheni Yakakangwa Yakagadzirwa - 40 milligrams sodium per serving
- Kwete Munyu Wakawedzerwa Ovhiri Yakabikwa Turkey Breast - 55 milligrams sodium per service
Butterball haiti mishonga inonyanya kutaurwa se sodium yakaderera, asi Zvishandiso Zacho zveMutambo zvine sasidi shoma kudarika zvinyorwa zvakafanana zvechidimbu. Nokufananidza zvinangwa, Rotisserie yaButterball yakatanga Turkey Utachi hunopa mamitagiramu 460 e sodium paushumiri.
- Kufuridzirwa Kwemagariro Turkey Ovheti Yechechi Yakakangwa, Mapu kana Garlic Peppercorn - 210 milligrams sodium per serving
- Kufuridzirwa Kwemagetsi Turkey Breast Hardwood Inoputa - 190 milligrams sodium per service
Hillshire Farm inoita mutsara wezvokudya zvejecha sandwich.
Maererano nemugadziri, zvizhinji zvezvigadzirwa izvi zvine 25 muzana zvishoma pasi sodium kupfuura zvigadzirwa zvakagadzirwa zvakafanana zvemasikati.
- Zvisikwa Zvakasara Maodzanyemba Akasvibiswa neTurkey Breast - 410 milligrams sodium per service
- Zvisikwa Zvakasara Muzasi Husiyamu Hamu Hamu - 450 milligrams sodium per service
- Tsvina Yakapetwa Chando Chomuzasi Chine Sodium Yakabikwa Turkey Breast - 420 milligrams sodium per service
- Tsvina Yakasvibiswa Muzasi Inonzi Sodium Inoputa Ham - 450 milligrams sodium per service
Maple Leaf Natural Selections ndeimwe mutauro unozivikanwa pakati pevatengi. Zvokudya zvavo zvekudya zvemasikati zvinodarika zvimwe zvakafanana nezvimwe marongerwo pakuenzanisa nyama dzakafanana.
- Single Kushumira Yakagadzirwa Ovhiri Yakakangwa - 360 milligrams sodium per service
- Yakagadzirwa Hickory Kusvuta Turkey - 530 milligrams sodium per service
- Ovhiri-Yakabikwa Turkey Breast - 570 milligrams sodium per service
- Baked Ham - 570 milligrams sodium per serving
- Baked Honey Ham - 630 milligrams sodium per serving
Applegate zvipenyu zvekudya uye zvehupenyu zvinopa mishonga isingabvi nemishonga inorwisa mabhakitiriya kana mahomoni. Asi dzakawanda zvezvokudya zvinenge zvisinganyanyi kukosha mu sodium.
- Natural Slow Cooked Hamu - 480 milligrams sodium per service
- Zvakasvuta Kuchema Turkey Breast - 360 milligrams sodium per service
- Zvakasikwa Zvakakangwa muTurkey Breast - 360 milligrams sodium per serving
- Nyuchi Yakakangwa Chibereko cheChicken - 360 milligrams sodium per service
- Nharaunda Yakakangwa Nenyuchi - 320 milligrams sodium per service
- Utano hwepanyama Hamu - 450 milligrams sodium per service
- Nhasi Bhabha Chicken Breast - 420 milligrams sodium per service
Iwe unogona kutarisa maitiro mashomanana kubva pane chinonzi brand to brand. Hamu anowanzove akakwirira mune sodium kupfuura mamwe marudzi. Sliced turkey inowanzova yakakwirira mune sodium pane yakagadzirwa nyuchi kana nyama, zvichienderana nekugadzirira. Mhuka dzakaderera zvakanyanya yezvokudya zvemasikati dzinotsanangurwa ndezvakanyorwa kuti "hapana munyu wakawedzerwa."
Kana iwe uchiwana kudya kwako kwemazuva kubva kumunda wekupa, iva nechokwadi chekubvunza muchengeti wepamberi kuti awane chikafu chekudya kana iwe uri kutsvaga kudya kwemasikati nemvura shoma. Kazhinji, zvinhu zvakadhindwa zvinowanika uye zvingasave zvakachengeteka kufunga kuti nyama yakatsva-nyatswa ine zvishoma.
Mazano Okuita Sodium Yakaderera
Kana uri kuedza kuderedza munyu mumasikati masikati, izvi zvinogona kubatsira.
- Funga nezvekushandira ukuru. Chikamu chaunosarudza kudya chinogona kunge chakasiyana nekushandiswa kwekushandiswa kwakanyorwa pane Nutrition Facts label (kazhinji kamwe chete). Ndeapi maounces aripo mune imwe tsanga yemune? Zvichienderana nehuwandu hwematanda zvakatemwa, zvinogona kuvapo kubva kune imwe kusvika kune zvitatu. Iwe uchadya sodium yakawanda kana iwe uchidya zvinopfuura izvo zvinoratidzirwa pairirairi.
- Gadzirira nyama yako "deli" nyama. Iyo yakaderera pasi yakasvibirira nyama yezvokudya ingave yakasiyana-siyana yaunogadzirira kumba. Idya rako pachako kana huchi (imwe ndeyoyo isati yazara mune sarudzo yakasarudzwa) uye izvimedze iwe pachako kuti udzike pane imwe yakawanda munyu.
- Dzivisa kushandiswa tese tisi. Kana iwe ukawedzera chidimbu chechizi ku sandwich yako , iwe uchawedzera kuwedzera yako inoda kudya. Somuenzaniso, chimwe chikamu chechiAmerican cheese chinopa makirogiramu 330 - 460 sodium.
- Enda wakagadzirira soups. Chenjerera kana iwe ukasangana sandwich yako nemushonga panguva yekudya. Mushonga wekakini ndeimwe chikafu chinowanzokwirira mumasikisi. Kunyange kuderedza marudzi e-sodium inogona kupa munyu wakawanda kupfuura iwe unoda.
- Cherechedza maitiro ako. Rudo mayo uye mustard? Chengetedza Nutrition Facts label ye sodiyamu yakagadziriswa nokuti inogona kusimbisa kudya kwako kwese. Chimbofunga kuparadzira chitsva checado panzvimbo.
- Usakanganwa nezvechingwa. Zvizhinji zvechingwa zvichaita kuti munyu uwedzere kudya. Chengetedza iyo mazita uye sarudza imwe ine sodium yakaderera.
Kuedza kuwana yakaderera samudi yezvokudya nyama inonyangadza, sezvo nyama yakagadzirwa inowanzova yakakwirira mu sodium. Asi pamwe nemutungamiri uyu wekunyora mazita, unogona kuita sarudzo dzakanaka kuti urambe uchitora.
> Sources:
> Clemson Cooperative Extension. HGIC 4061 Nutrient Claims pa Food Labels: Extension: Clemson University: South Carolina. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html.
> USDA. Mashoko pamusoro peSodium / Munyu. https://snaped.fns.usda.gov/kudya-education-materials/lifestyle-nutrition/myplate-dietary-guidelines-and-general-nutrition
> US Food and Drug Administration. Nhungamiro Yekambani: A Food Labeling Guide (9. Mashoko Okuwedzera A: Tsanangudzo dzeNutrient Content Claims). http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
> US Food and Drug Administration. Information Consumer on Reducing Sodium Intake. http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIzvikamu /ucm253316.htm.