Kan ei tur tam zawk, dawr atanga i lei roll duh ber atanga i duh ber patties thlengin in lama siam soup i duh ber thlengin chi a tam hle Chuti a nih chuan, engtin nge chi i ei tam lutuk tih i hriat theih ang? Hei hi kan ngaihtuah vek a ngai a ni. A chhan chu chi tlem tal chu a tui viau a, mahse a tam lutuk chuan i taksa tan a tha lo.
Chaw ei tur chi tel lova siam leh seasoning hian hriselna atana a thatna engte nge ni?
Chaw siamnaah chi hman tam lutuk hian kan taksaah nghawng tha lo a nei thei a ni. Chuvangin, chi tihtlem emaw, hman tlem emaw pawhin hriselna atana hlawkna engemaw zat kan nei thei a ni.
- Heart Health : Chi ei tlem hian thisen sang , emaw hypertension , emaw, i neih chuan a tipung thei bawk. Ngaihtuah teh, kan thinlung hi tui pump ang mai a ni. Salt intake a pun chuan he pump hian a thawkrim zawk a ngai a ni.
- Kidney function: Chi ei tam lutuk hian kal chungah phurrit lian tak a siam a ni. Hei hian sodium an filter tur a tipung a ni. Hun a kal zel a, hei hian kal (kidney dysfunction) a thlen thei a ni .
- Digestive system hriselna: 1.1.Chi ei tam lutuk hian a chang chuan i chaw ei kawngah harsatna a thlen thei a, chu chu pum na leh pum a ti na thei a, a bik takin chi i sensitive a nih chuan.
Mithiamte sawi dan chuan, “Zirchianna atanga a lan dan chuan i ei leh in a sodium tihtlem hian thisen sang a tihniam thei a, hei hian natna dang, stroke leh heart failure ang chi te vei theihna a ti tlem a ni .”
Engtin nge chaw ei tur chu chi tel lovin kan season ang?
Chaw siam huna chi i hman zat tihtlem i tum a nih chuan i chaw ei tur tithianghlim dan dang tam tak a awm. Lungngai suh, chi tel lovin i chaw ei chu i la ti tui thei tho.
I ei tur thlum nan natural ingredients lime, ginger, curry hnah, dried spices (entir nan, cumin, basil, rosemary), onion, garlic, leh mustard powder te hmangin i enchhin thei ang. Hengte hian i chaw eiah a thlum nasa hle.
Salt substitute pawh i hmang thei bawk . Mahse, i tih chuan doctor i zawt hmasa tur a ni. “Salt substitute hi sodium hniamna salt a ni a. Sodium chloride aiah a thlum atan potassium chloride a awm a, hei hi mi thenkhat tan a tha viau mai thei a, mahse he thil chi hrang hrang inthlak danglamna hian harsatna dang a thlen thei a ni. Chuvangin hengte hi i hman hmain damdawi lam thurawn la hmasa phawt ang che.”
Hun engemaw chen flavour dang i hman chuan i lei chuan a hmang thiam tawh ang. Zawi zawiin chi i duhna chu a tlahniam ang a, flavour thar i duh tan ang. Heng flavour tharte hi i ngaihtuah aiin i ei duh ber nen a inmil zawk tih pawh i hmu mai thei.
Chi tel lova chaw thlum dan thenkhat chu hetiang hi a ni:
| Flavor chi hrang hrang | Entirna leh hman dan |
|---|---|
| Herbs leh Spices te | Basil, oregano, thyme, rosemary, cumin, paprika, turmeric, etc. hmang la, hengte hian ei tur chu thlum leh rimtui thuk tak a pe a ni. |
| Citrus a ni | Lemon, lime, orange peel emaw, juice emaw tlem te dah chuan chaw chu a thlum a ti hahdam a, a thlum bawk. |
| Garlic leh onion te pawh a awm | Tempering emaw roasting emaw hian ei tur rimtui leh tui tak a belhchhah thei a ni. |
| Sawhthing | Stir-fries leh soup-ah te hian thlum, a rimtui deuh a dah tel bawk. Antioxidants leh vitamin tam tak a pai bawk. |
| Chili Peppers a ni | I dish-ah spicy kick i duh chuan chili thar emaw, chili hring emaw dah la. Hengte hian anti-inflammatory property an nei bawk. |
Tuipui chi hi hriselna atana tha tak a ni em?
Tuipui chi, kosher chi, emaw, pink Himalayan chi emaw hi chi pangngai aiin a tha zawk em tih i ngaihtuah mai thei. Heng chi chi hrang hrangte hi process a tlem hle a, mahse a tlangpuiin sodium hi a inang vek a ni.
"Thudik tak sawi ila, sea salt hian table salt pangngai aiin hriselna atan hlawkna a pe lo," tiin specialist Dr. Thomas chuan a sawi.
Chaw ei ah hian sodium engzat nge awm?
Kan ei leh in tam takah hian kan hriat aia tam chi a awm. Table-a chi dah hi tihtawp a tha a, mahse kan ei tur sodium 70% aia tam hi processed leh packaged foods atanga lo chhuak a ni. Heng chawte hi a tui lo mai thei, mahse sodium a tam thei hle.
I ei tur ah sodium engzat nge awm tih chiang taka hriat theihna awmchhun chu nutritional label en hi a ni . Ei tur packaged emaw processed emaw i lei chuan “sodium-free” emaw “very low sodium” emaw tih ziakte chu thlang rawh.
Pawn lama chaw ei hunah chi tamna ei tur ei loh tur a ni
Kan rama ei tur tlanglawn, chi tamna thenkhat chu hetiang hi a ni:
| Chaw | Sodium awm zat (a tlem berah) . |
|---|---|
| Chhang leh roll te | 230 mg thleng piece khatah a awm |
| Pizza a ni | Tablet khatah 760 mg thleng a ni |
| Instant Noodles a ni | Packet khat chu 1500 mg aia tam a ni thei. |
| Vawk siam chhuah (processed chicken) a ni | Vawk hnah tlemteah 600 mg vel a ni |
| Canned soup & sauce te pawh a awm bawk | Cup khatah 940 mg thleng a ni |
| Sandwich leh Burger te pawh a awm bawk | A thil tel dan azirin 1500 mg aia tam a ni thei |
Sodium tlem ei tur
Chuti a nih chuan, sodium tel lo tak tak ei tur a awm em? A tawi zawngin: a tak takah chuan a ni lo. Chaw pum pui, siam loh tam zawk chu.Chaw ei tur hian a pianphungah sodium engemaw zat a pai a, sodium hi mineral pawimawh tak a nih avangin. Mahse, heng ei tur hrang hranga sodium awm zat hi processed leh packaged foods-a hmuh tamna nen khaikhin chuan a tlem hle.
Chaw hman tlanglawn tak tak, a pianphungah sodium tlem te chu hetiang hi a ni:
- Thlai leh thlai thar te
- Thlai chi hrang hrang (whole grains).
- Sa thau lo leh vawk
- Sangha
- Legumes a ni
- Nut leh chi chi hrang hrang
- Dairy foods leh artui te
Thisen sang nei tan DASH Diet hi enchhin ve teh
He ei tur list hi i hriat chian em em a nih chuan, hriselna atana \ha tam tak nei diet plan lar takah an tel vang a ni. Thisen sang i neih chuan DASH diet (Dietary Approaches to Stop Hypertension) hi sodium tlem, thau tlem ei tur a ni. A awlsam zawngin sawi ila, thisen sang control thei diet plan a ni.
He diet plan hian ni khatah thei 4-5, thlai 4-5, leh low-fat dairy products 2-3 ei a ngai a ni. Tin, buh chi hrang hrang, sangha, vawk, bean, nut, leh thlai chi hrang hrang a pai tam hle bawk. Sugar leh sa sen pawh a tihtlem bawk.
Doctor emaw dietitian emaw nen inbia la, i tana tha tur DASH Diet plan siam rawh.
A tawp berah chuan eng nge kan hriat reng tur
Sodium ei tlem i tum a nih chuan solution tam tak a awm. Heng zawng zawng hian ei leh in leh chaw siam nuam i tih chu a titawp tur a ni lo! Tin, i duh dan leh i taksa mamawh dan azirin i thlang thei bawk. Thil tui tak, hrisel tak tak tawp nei lo a awm . A pawimawh ber chu hriattirna leh thutlukna dik siam hi a ni.
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