Bɔku pan di it dɛn we wi kin it, frɔm di rol dɛn we yu lɛk we yu bay na stɔ to di pati dɛn we yu lɛk to di sup we yu lɛk we yu mek na os, gɛt bɔku sɔl . So, aw yu go no if yu de it bɔku sɔl? Dis na sɔntin we wi ɔl nid fɔ tink bɔt. Na bikɔs smɔl sɔl kin swit, bɔt if yu put am tumɔs, dat nɔ kin fayn fɔ yu bɔdi.
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i kuk ɛn sizin it we nɔ gɛt sɔl?
If wi yuz bɔku sɔl fɔ kuk, dat kin ambɔg wi bɔdi bad bad wan. So, wi kin gɛt bɔku bɛnifit dɛn fɔ wi wɛlbɔdi if wi ridyus ɔ ivin yuz smɔl sɔl.
- At Wɛlbɔdi : If yu nɔ it sɔl, dat kin ɛp fɔ mek yu nɔ gɛt ay blɔd prɛshɔn , ɔ ay blɔd prɛshɔn , ɔ ivin mek yu gɛt am if yu gɛt am. Tink bɔt am, wi at tan lɛk wata pɔmp. We di sɔl we dɛn de it bɔku, dis pɔmp kin gɛt fɔ wok tranga wan.
- di kidni dεm we de wok: If yu it bכku sכl, i de put ebi ebi lod pan di kidni dεm. Dis kin mek di sodium we dɛn gɛt fɔ filta bɔku. As tɛm de go, dis kin mek di kidni nɔ wok fayn .
- Dijestiv sistɛm wɛlbɔdi: .Sɔntɛnde, if yu it bɔku sɔl, dat kin mek yu gɛt prɔblɛm wit yu dijestiv sistɛm, lɛk we yu bɛlɛ de pwɛl ɛn blo, mɔ if yu de fil sɔl.
Masta sabi bukman dɛn se, “Stɔdi dɔn sho se if yu nɔ gɛt bɔku sodium na yu it, dat kin mek yu blɔd prɛshɔn go dɔŋ. Dis kin mek yu nɔ gɛt ɔda sik dɛn lɛk strok ɛn at pwɛl .”
Aw fɔ sizin it we nɔ gɛt sɔl?
If yu de luk fɔ ridyus di sɔl we yu de yuz we yu de kuk, bɔku ɔda we dɛn de fɔ mek yu it fayn. Nɔ wɔri, yu kin stil mek yu it te fayn if yu nɔ gɛt sɔl.
Yu kin tray fɔ yuz natura l tin dɛn lɛk laym, jinja, kari lif, dray spays (fɔ ɛgzampul, kumin, basil, rosmari), anɔ, galik, ɛn mɔstad paoda fɔ mek yu it flawa. Dɛn tin ya kin mek yu it fayn fayn wan.
Yu kin yuz tin dɛn bak we yu kin yuz sɔl fɔ tek ples fɔ yu . Bɔt if yu du dat, yu fɔ aks yu dɔktɔ fɔs. "Di tin dɛn we dɛn kin yuz fɔ tek sɔl in ples na sɔl we nɔ gɛt bɔku sodium. Dɛn kin gɛt potashɔm klorayd fɔ mek i gɛt flawa instead ɔf sɔdiɔm klorayd. Pan ɔl we dis kin fayn fɔ sɔm pipul dɛn, dis chenj we dɛn chenj di tin dɛn we dɛn kin yuz fɔ mek di sɔl kin mek ɔda prɔblɛm dɛn. So, mek shɔ se yu go to dɔktɔ bifo yu yuz dɛn tin ya.”
As yu de yuz ɔda flawa dɛn fɔ sɔm tɛm, yu tɔng go yus to dɛn. Smɔl smɔl, yu nɔ go want fɔ gɛt sɔl, ɛn yu go bigin fɔ lɛk nyu flawa dɛn. Yu kin ivin si se dɛn nyu flawa dɛn ya kin go fayn wit di it dɛn we yu lɛk pas aw yu tink.
Na sɔm we dɛn fɔ mek it flawa we nɔ gɛt sɔl:
| Flawa tayp | Ɛgzampul dɛn ɛn aw fɔ yuz am |
|---|---|
| Ɛrb ɛn Spays dɛn | Yuz basil, ɔrigano, taym, rosmari, kumin, paprika, tumara, ɛn ɔda tin dɛn.Dɛn kin ad dip flawa ɛn smel to di it. |
| Sitrus we gɛt di sik | If yu ad smɔl lɛmon, laym, ɔrɛnj pil, ɔ jus, dat kin mek di it gɛt fayn ɛn sawnd teys. |
| Galik ɛn anɔynt | We yu tempɔ ɔ rost yu, dat kin mek di it gɛt fayn sɛnt ɛn rich flawa. |
| Jinja | I de ad swit, smɔl spays flawa to stɛ-fray ɛn sup. I gɛt bɔku antiɔksidant ɛn vaytamɛn dɛn bak. |
| Chili Pɛpa dɛn | If yu want spaysi kik to yu dish, ad fresh ɔ dray chili. Dɛn tin ya gɛt tin dɛn bak we de mek pɔsin nɔ gɛt inflammatory. |
Yu tink se si sɔl na tin we fayn fɔ yu?
Yu go de wɔnda if si sɔl, kosher sɔl, ɔ pink Himalaya sɔl bɛtɛ pas rɛgyula sɔl. Dɛn kayn sɔl ya nɔ kin rili prosɛs, bɔt bɔku tɛm dɛn kin gɛt di sem sɔdiɔm.
Wan spɛshal pɔsin we nem Dɔktɔ Tɔmɔs bin tɔk se: “Fɔ tɔk tru, si sɔl nɔ de gi ɛni wɛlbɔdi bɛnifit pas di tebul sɔl we dɛn kin yuz ɔltɛm.”
Aw bɔku sodium de insay it?
Sɔl bɔku pan bɔku tin dɛn we wi kin it ɛn drink pas aw wi kin no. I fayn fɔ stɔp fɔ ad sɔl na tebul, bɔt pas 70% pan di sodium we wi de it kɔmɔt frɔm it dɛn we dɛn dɔn prosɛs ɛn pak. Dɛn it ya nɔ kin te lɛk sɔl, bɔt dɛn kin gɛt bɔku sɔdiɔm.
Di wangren we fɔ no ɔmɔs sɔdiɔm de insay yu it na fɔ luk di lɛbl we de sho di tin dɛn we de mek yu it . If yu de bay it dɛn we dɛn pak ɔ we dɛn dɔn prosɛs, pik di wan dɛn we dɛn rayt “sodium-free” ɔ “very low sodium.”
Yu fɔ avɔyd it dɛn we gɛt bɔku sɔl we yu de it na do
Na sɔm kɔmɔn it dɛn we gɛt bɔku sɔl na wi kɔntri:
| It | Sɔdiɔm we de insay (aprɔksimat) . |
|---|---|
| Bred ɛn rol dɛn | I go rich 230 mg insay wan pis |
| Pizza we dɛn kɔl Pizza | I go rich 760 mg insay wan tablɛt |
| Instant Noodles we dɛn kin mek | wan paket kin pas 1500 mg. |
| Chicken we dɛn dɔn prosɛs | Klose to 600 mg insay sɔm chukchuk nugɛt |
| Kan sup & sos dɛn we dɛn kin put insay tin | I go rich 940 mg insay wan kɔp |
| Sandwich ɛn Bɔga dɛn | I kin pas 1500 mg dipכnt pan di ingridiεnt dεm |
Di it we nɔ gɛt bɔku sodium
So, ɛni it de we nɔ gɛt sodium atɔl? In shot: nɔto rili. Mɔs pan di it dɛn we ful-ɔp, we dɛn nɔ prosɛs na...Fɔ it dɛn kin gɛt sɔm sɔdiɔm, bikɔs sɔdiɔm na impɔtant minral. Bɔt di sɔdiɔm we de insay dɛn it ya rili smɔl we yu kɔmpia am to di bɔku bɔku sodium we de insay it dɛn we dɛn dɔn prosɛs ɛn we dɛn pak.
Na sɔm kɔmɔn it dɛn we nɔ gɛt bɔku sodium bay insɛf:
- Fresh frut ɛn vɛjitebul dɛn
- Ɔl di grens dɛn
- Lean mit ɛn bɔd
- Fish
- Ligɛm dɛn
- Nat ɛn sid dɛn
- Dairy fud ɛn eg
Tray di DASH Diet fɔ Ay Blɔd Prɛshɔn
If dis list fɔ it dɛn tan lɛk se yu sabi yu, na bikɔs dɛn de pat pan wan pɔpul it plan we gɛt bɔku wɛlbɔdi bɛnifit. If yu gɛt ay blɔd prɛshɔn, di DASH it (Dietary Approaches to Stop Hypertension) na it we nɔ gɛt bɔku sodium ɛn we nɔ gɛt bɔku fat. Fɔ tɔk am simpul wan, na it plan we de ɛp fɔ kɔntrol blɔd prɛshɔn.
Dis it plan de kɔl fɔ 4-5 savis fɔ frut, 4-5 savis fɔ vɛjitebul, ɛn 2-3 savis fɔ di dairy prodakt we nɔ gɛt bɔku fat fɔ wan de. I gɛt bɔku tin dɛn bak we gɛt ɔltin, fish, bɔd, bins, nɛt, ɛn sid. I de stɔp bak fɔ gɛt shuga ɛn rɛd mit.
Tɔk to dɔktɔ ɔ dayatist fɔ mek wan DASH Diet plan we rayt fɔ yu.
Fɔ dɔn, wetin fɔ mɛmba
If yu de luk fɔ ridyus di sodium we yu de it, bɔku sɔlv dɛn de. Nɔn pan dɛn tin ya nɔ fɔ stɔp yu fɔ ɛnjɔy it ɛn kuk! Ɛn yu kin pik akɔdin to wetin yu lɛk ɛn wetin yu bɔdi nid. I gɛt fayn fayn tin dɛn we yu kin pik fɔ du we nɔ gɛt ɛnd . Di men tin na fɔ mek pipul dɛn no bɔt am ɛn disayd fɔ du di rayt tin.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt