Wit di bizi layf tide, i izi fɔ bay it na stoa ɔ go na rɛstɔrant wit padi pas fɔ kuk na os, nɔto so? Bɔt yu dɔn ɛva tink bɔt di bɔku sɔl we wi kin ad to dɛn it dɛn ya fɔ mek dɛn flawa? Mɔ sɔl de we dɛn ayd insay di it dɛn we dɛn dɔn prosɛs ɛn it dɛn na rɛstɔrant pas di sɔl we wi kin ad to wi it frɔm di sɔl shek we de na di tebul. Tide, wi go tɔk bɔt aw di bɔku bɔku sɔl we wi kin ad to wi bɔdi we wi nɔ no, kin afɛkt wi wɛlbɔdi.
Wetin mek wi fɔ wɔri so bɔt sɔl (sɔdiɔm)?
Fɔ tɔk am simpul wan, sɔl na sɔdiɔm. Sɔdiɔm impɔtant fɔ mek wi bɔdi in nɛv ɛn mɔsul dɛn wok fayn ɛn fɔ mek di wata balans. Bɔt lɛk ɛnitin, if di sodium lɛvɛl tumɔs, prɔblɛm dɛn kin bigin fɔ kam.
We pɔsin it sɔdiɔm pasmak, i kin afɛkt di ay blɔd prɛshɔn dairekt wan . Dis na wetin ay blɔd prɛshɔn min. Ay blɔd prɛshɔn tan lɛk ɛnimi we nɔ tɔk natin. Bikɔs ɔf di ay blɔd prɛshɔn fɔ lɔng tɛm, di risk fɔ gɛt siriɔs sik lɛk at sik ɛn strok kin bɔku.
Tink bɔt dis: Pɔsin we gɛt wɛlbɔdi nid lɛk 1,500 miligram sɔdiɔm ɛvride. Dat na lɛk wan ti spɔnj sɔl. Bɔt bɔku pan wi, mɔ di wan dɛn we de it bɔku tin na do, kin it 3,400 miligram ɛvride, we pas tu tɛm pas di wan we dɛn kin it. Dis na wetin wi nid fɔ kɔntrol.
Mɛmba se di big prɔblɛm nɔto di bɔku sɔl we yu de sprinkul pan yu it. Bɔku bɔku sɔl de we ayd insay di it dɛn we dɛn dɔn prosɛs ɛn di it dɛn we wi kin it na rɛstɔrant.
Simpul tin dɛn fɔ ridyus sɔl we yu de it na do
Yu nɔ nid fɔ stɔp fɔ it na do kpatakpata, bɔt if yu pik yu it fayn fayn wan, dat kin ridyus dis prɔblɛm bad bad wan. Sɔm rɛstɔrant dɛn, mɔ di wan dɛn we de yuz sɔl tumɔs smɔl, kin dia smɔl.
| Tayp fɔ Rɛstɔrant | Di rizin fɔ mek dɛn gɛt bɔku sɔl | Wetin yu go ebul fɔ du |
|---|---|---|
| Chaynish, Tayland | Yuz soya sos, ɔda sos, chukchuk stok, ɛn sup pasmak. | Aks fɔ sos sɛpret wan. Pik rays we dɛn dɔn stim ɛn gril ɔ stim mit/fish/vɛjitebul. |
| Italiyan langwej | Tomato sos we dɛn put insay tin, chiz dɛn we gɛt bɔku sɔl, ɛn mit dɛn we dɛn dɔn prosɛs (lɛk ham ɛn salami). | Pik wan pizza we nɔ gɛt bɔku chiz ɛn we gɛt mɔ vɛjitebul. Aks fɔ lɛs sos pan di pasta ɔ pik wan klin pasta wit ɔliv ɔyl instead ɔf rɛd sos. |
| Fast Fɔd fɔ it | Yuz tin dɛn we dɛn dɔn mek bifo tɛm, we dɛn dɔn prosɛs (bɔga pati, Frɛnch fri, sos). | If i pɔsibul, chɛk di nyutrishɔn infɔmeshɔn na di wɛbsayt. Ɔda we yu nɔ gɛt sos, chiz, ɔ pikɛl. Insted of fries, get somtin laik salad. |
Okay, so di nɛks tɛm we yu go na di stoa, mɛmba dɛn tin ya:
- Nɔ shem fɔ aks kwɛstyɔn: aks di weita aw dɛn de pripia di it we yu de ɔda, us sos ɛn spays dɛn de yuz. Sɔntɛnde, ivin pɔt we dɛn dɔn bɔyl kin gɛt smɔl sɔl pan am.
- Aks fɔ di sos apat: Bifo yu miks di sos wit yu it, aks fɔ di sos insay wan sɛpret kɔp. Da we de, yu kin yuz di mɔni nɔmɔ we yu nid.
- Pik simpul: Bifo yu pik it dɛn we dɛn kin miks bɔku, lɛk kasɛlɔ, pik simpul mit, fish, ɛn vɛjitebul dɛn we dɛn gril, bek, ɔ ros.
- Tek tɛm wit salad: Pan ɔl we salad na it we gɛt wɛlbɔdi, di chiz, ɔliv, ham slais, krotɔn, ɛn dresin we de go wit am kin gɛt bɔku sɔl. So aks fɔ di dresin apat ɛn yuz smɔl pan di ɔda tin dɛn.
- Tek tɛm wit ketchup ɛn salsa: Pan ɔl we dɛn tin ya nɔ gɛt bɔku kalori, dɛn kin stil gɛt bɔku sɔl, so tek tɛm we yu de yuz dɛn.
- Ad sɔl fɔ teist: Nɔ es yu an fɔ di sɔl shek jɔs afta di it rich na di tebul. Test di it fɔs. Sɔntɛm yu nɔ go nid ɛni ɔda sɔl.
- Frut fɔ dɛzat: Insted ɔf dɛzat we ebi pan krim ɔ sos, pik sɔntin we simpul lɛk fresh frut ɔ sɔbɛt.
Aw fɔ kɔntrol sɔl na os?
Di bɛst tin fɔ du na fɔ it bɔku it dɛn we yu kuk na os as yu ebul. If yu it na do wan tɛm insay di wik, i fayn fɔ yu wɛlbɔdi ɛn yu walet. We yu kuk na os, i kin izi fɔ kɔntrol sɔl.
We dɛn fɔ ad flawa instead ɔf sɔl
Nɔ tink se if yu ridyus sɔl, dat go mek it nɔ te. Bɔku fayn fayn tin dɛn de we kin mek pɔsin gɛt flawa instead fɔ mek sɔl:
- Fried wayt anɔynt, karamelized anɔynt
- Fresh spays (silantro, mint, kari, tumara) .
- Lɛmon, lɛmon jus, ɔrɛnj jus
- Wan smɔl wayn ɔ vinega
- Chikin ɔ vɛjitebul stok we dɛn mek na os (di kiub dɛn we dɛn bay na stɔ tu sɔl)
Tink bɔt dis we yu de bay tin fɔ it fɔ yu os.
We yu go na supamakit, rid di lɛbl ɛn pik tin dɛn we nɔ gɛt bɔku sodium . Tek tɛm mɔ wit dɛn kayn it ya.
| Fɔd dɛn we gɛt bɔku sɔl fɔ avɔyd na os |
|---|
| - Tin dɛn we dɛn kin put insay tin fɔ it (fish, mit, vɛjitebul, sup) . |
| - Frɔzɛn it ɛn pizza |
| - Mit we dɛn dɔn prosɛs lɛk sosish, ham, ɛn bekin |
| - Sup kubis ɛn instant nudel paket dɛn |
| - Krak, chips, nat we gɛt sɔl |
| - Piklɔ, sos (soya sos, ketchup) |
| - Sɔm kayn bred, kek, ɛn biskit |
Di tin wae impɔtant pas ɔl na dat, if yu dɔn ɔlrɛdi gɛt sik lɛk ay blɔd prɛshɔn, at sik, ɔr kidni sik, i impɔtant fɔ tɔk to yu dɔktɔ bɔt aw yu de it. I go gi yu di bɛst advays we go fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Bɔku pan di sɔl we wi kin it nɔ kin kɔmɔt frɔm tebul sɔl, bɔt i kin kɔmɔt frɔm it dɛn we wi bay na stɔ ɛn we dɛn dɔn prosɛs.
- Tumɔs sɔl (sɔdiɔm) kin mek yu gɛt siriɔs sik dɛn lɛk ay blɔd prɛshɔn, at sik, ɛn strok.
- We yu de it na do, aks bɔt aw fɔ kuk, aks fɔ sos apat, ɛn pik it dɛn we dɛn kuk simpul wan (gril, bek, stim).
- We yu de kuk na os, yuz galik, laym, ɛn difrɛn spays fɔ mek i gɛt mɔ flawa instead fɔ yuz sɔl.
- We yu tink bɔt yu wɛlbɔdi prɔblɛm, mek shɔ se yu go to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
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