Ukudla okuningi esikudlayo, kusukela kuma-roll akho owathandayo othengwe esitolo kuya kuma-patties akho owathandayo kuya esobho lakho olithandayo elenziwe ekhaya, kuqukethe usawoti omningi. Ngakho-ke, wazi kanjani ukuthi udla usawoti omningi? Lokhu kuyinto sonke okudingeka siyicabangele. Ngoba usawoti omncane umnandi, kodwa omningi awulungele umzimba wakho.
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Ziyini izinzuzo zempilo zokupheka nokufaka izinongo ekudleni ngaphandle kosawoti?
Ukusebenzisa usawoti omningi ekuphekeni kungaba nemiphumela emibi emizimbeni yethu. Ngakho-ke, singathola izinzuzo eziningana zempilo ngokunciphisa noma ngisho nokusebenzisa usawoti omncane.
- Impilo Yenhliziyo : Ukunciphisa usawoti odliwayo kungasiza ekunciphiseni ingozi yokuba nomfutho wegazi ophakeme , noma umfutho wegazi ophakeme , noma ngisho nokwandisa ingozi uma unawo. Cabanga ngakho, inhliziyo yethu ifana nephampu yamanzi. Lapho usawoti odliwayo wanda, le phampu kufanele isebenze kanzima.
- Ukusebenza kwezinso: Ukudla usawoti omningi kubeka umthwalo osindayo ezinso. Lokhu kwandisa inani le-sodium okufanele balihlunge. Ngokuhamba kwesikhathi, lokhu kungaholela ekungasebenzi kahle kwezinso .
- Impilo yesistimu yokugaya ukudla:Ukudla usawoti omningi ngezinye izikhathi kungabangela izinkinga ohlelweni lwakho lokugaya ukudla, njengokuphazamiseka kwesisu kanye nokuqunjelwa, ikakhulukazi uma uzwela usawoti.
Ngokusho kochwepheshe, “Ucwaningo lukhombisile ukuthi ukunciphisa i-sodium ekudleni kwakho kunganciphisa umfutho wegazi. Lokhu kunciphisa ingozi yokuthola ezinye izifo, njengokushaywa yisifo sohlangothi kanye nokwehluleka kwenhliziyo .”
Ungayondla kanjani ukudla ngaphandle kosawoti?
Uma ufuna ukunciphisa inani likasawoti olisebenzisayo lapho upheka, kunezinye izindlela eziningi zokwengeza izinongo ekudleni kwakho. Ungakhathazeki, usengakwenza ukudla kwakho kunambitheke kahle ngaphandle kukasawoti.
Ungazama ukusebenzisa izithako zemvelo ezifana ne-lime, i-ginger, amaqabunga e-curry, izinongo ezomisiwe (isibonelo, i-cumin, i-basil, i-rosemary), u-anyanisi, igalikhi, kanye ne-mustard powder ukuze unambithe ukudla kwakho. Lokhu kunezela ukunambitheka okuhle ekudleni kwakho.
Ungase futhi ufune ukusebenzisa izinto ezithatha usawoti esikhundleni sazo . Kodwa-ke, uma wenza kanjalo, kufanele uqale ubuze udokotela wakho. “Izinto ezithatha usawoti esikhundleni sazo ziwusawoti one-sodium ephansi. Ziqukethe i-potassium chloride ukuze zinambitheke esikhundleni se -sodium chloride. Nakuba lokhu kungaba kuhle kwabanye abantu, lolu shintsho lwezithako lungabangela ezinye izinkinga. Ngakho-ke, qiniseka ukuthi ufuna iseluleko sezokwelapha ngaphambi kokusebenzisa lezi zinto.”
Njengoba usebenzisa ezinye izinongo isikhashana, ulimi lwakho luzojwayela. Kancane kancane, isifiso sakho sosawoti sizoncipha, futhi uzoqala ukuthanda izinongo ezintsha. Ungase uthole nokuthi lezi zinongo ezintsha zihambisana kangcono nokudla okuthandayo kunokuba ucabanga.
Nazi ezinye izindlela zokunonga ukudla ngaphandle kosawoti:
| Uhlobo lokunambitheka | Izibonelo kanye nokusetshenziswa |
|---|---|
| Amakhambi nezinongo | Sebenzisa i-basil, i-oregano, i-thyme, i-rosemary, i-cumin, i-paprika, i-turmeric, njll. Lokhu kwengeza ukunambitheka okujulile nephunga ekudleni. |
| Izithelo ze-Citrus | Ukwengeza ulamula omncane, ilayimu, ikhasi lewolintshi, noma ujusi kunikeza isidlo ukunambitheka okuqabulayo nokumuncu. |
| Igalikhi no-anyanisi | Ukushisa noma ukuthosa kunganezela ukunambitheka okumnandi nokucebile ekudleni. |
| Ujinja | Inezela ukunambitheka okumnandi nokunongwe kancane kuma-stir-fries kanye nesobho. Ibuye icebile ngama-antioxidants namavithamini. |
| Upelepele we-Chili | Uma ufuna ukudla okumnandi okubabayo esitsheni sakho, engeza upelepele omusha noma owomisiwe. Lokhu futhi kunezakhiwo zokulwa nokuvuvukala. |
Ingabe usawoti wolwandle luyindlela enempilo?
Ungase uzibuze ukuthi usawoti wolwandle, usawoti we-kosher, noma usawoti we-Himalayan opinki ungcono yini kunosawoti ojwayelekile. Lezi zinhlobo zosawoti azicutshungulwa kakhulu, kodwa ngokuvamile ziqukethe inani elifanayo le-sodium.
"Ngempela, usawoti wolwandle awunikezi izinzuzo zempilo ngaphezu kosawoti wasekhaya ojwayelekile," kusho uchwepheshe uDkt. Thomas.
Ingakanani i-sodium ekudleni?
Kunosawoti omningi ezintweni eziningi esizidlayo nesiziphuzayo kunalokho esikuqaphelayo. Kungumqondo omuhle ukuyeka ukufaka usawoti etafuleni, kodwa ngaphezu kuka-70% we-sodium esiyidlayo ivela ekudleni okucutshungulwe futhi okupakishwe. Lokhu kudla kungase kungabi nosawoti omningi, kodwa kungaba ne-sodium eningi.
Indlela kuphela yokwazi kahle ukuthi ingakanani i-sodium ekudleni kwakho ukubheka ilebula lokudla okunomsoco . Uma uthenga ukudla okupakishiwe noma okucutshunguliwe, khetha lokho okubhalwe ukuthi “akunaso i-sodium” noma “i-sodium ephansi kakhulu.”
Ukudla okunosawoti omningi kufanele kugwenywe lapho kudliwa ngaphandle
Nazi ezinye zokudla ezivamile, ezinosawoti omningi ezweni lakithi:
| Ukudla | Okuqukethwe kwe-sodium (cishe) |
|---|---|
| Izinkwa nama-roll | Kufika ku-230 mg ngesiqephu esisodwa |
| I-pizza | Kufika ku-760 mg kwithebhulethi elilodwa |
| Ama-noodle asheshayo | Iphakethe elilodwa lingadlula i-1500 mg. |
| Inkukhu ecutshunguliwe | Cishe ama-600 mg kuma-chicken nuggets ambalwa |
| Amasobho namasosi asemathinini | Kufika ku-940 mg endebeni eyodwa |
| Amasangweji nama-Burger | Kungadlula i-1500 mg kuye ngezithako |
Ukudla okune-sodium ephansi
Ngakho-ke, ingabe kukhona ukudla okungenaso i-sodium ngokuphelele? Ngamafuphi: akunjalo ngempela. Ukudla okuningi okuphelele, okungacutshungulwanga kuyikho.Ukudla ngokwemvelo kuqukethe i-sodium ethile, njengoba i-sodium iyiminerali ebalulekile. Kodwa-ke, inani le-sodium kulokhu kudla liphansi kakhulu uma liqhathaniswa nenani eliphezulu elitholakala ekudleni okucutshungulwe futhi okupakishwe.
Nazi ezinye zokudla ezivamile eziphansi ngokwemvelo ku-sodium:
- Izithelo nemifino emisha
- Okusanhlamvu okuphelele
- Inyama engenamafutha kanye nenkukhu
- Inhlanzi
- Imifino
- Amantongomane nembewu
- Ukudla kobisi namaqanda
Zama Ukudla kwe-DASH ukuze uthole umfutho wegazi ophezulu
Uma lolu hlu lokudla luzwakala lujwayelekile kuwe, kungenxa yokuthi luyingxenye yohlelo lokudla oludumile olunezinzuzo eziningi zezempilo. Uma une-high blood pressure, ukudla kwe-DASH (Dietary Approaches to Stop Hypertension) kuwukudla okune-sodium ephansi, okunamafutha aphansi. Kalula nje, uhlelo lokudla olusiza ukulawula umfutho wegazi.
Lolu hlelo lokudla ludinga ukuphakelwa kwezithelo okungu-4-5, ukuphakelwa kwemifino okungu-4-5, kanye nokuphakelwa okungu-2-3 kwemikhiqizo yobisi enamafutha aphansi ngosuku. Lucebile futhi ngokusanhlamvu okuphelele, inhlanzi, izinkukhu, ubhontshisi, amantongomane, kanye nembewu. Luphinde lunciphise ushukela nenyama ebomvu.
Khuluma nodokotela noma isazi sokudla ukuze wakhe uhlelo lwe-DASH Diet olufanele wena.
Okokugcina, okufanele ukukhumbule
Uma ufuna ukunciphisa ukudla kwakho i-sodium, kunezixazululo eziningi. Akukho kulokhu okufanele kukuvimbele ekujabuleleni ukudla nokupheka! Futhi ungakhetha ngokwezintandokazi zakho nalokho umzimba wakho okudingayo. Kunezinketho eziningi ezimnandi nezinempilo . Isihluthulelo ukuba nolwazi nokwenza izinqumo ezifanele.
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