Ib txhia ntawm no Tej zaum yuav ua rau koj
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine hais tias cov laus tsuas xav tau li ntawm 1,500 milligrams ntawm sodium txhua txhua hnub thiab txhua yam tshaj 2,300 milligrams ib hnub twg ntau dhau lawm. Yog tias koj tau txiav txim siab txiav tawm koj cov tshuaj sodium (thiab feem ntau ntawm peb feem ntau yuav tsum tau), koj tab tom nrhiav kom paub qhov teeb meem loj npaum li cas, tshwj xeeb tshaj yog tias koj siv los noj cov khoom noj txom ncauj thiab khoom noj .
Tab sis, ntsev tsuas yog ib qho sodium-laden culprit. Ntau yam tshuaj txhuam hniav thiab khoom muaj zog tuaj yeem muaj cov ntsev ntau kom zoo, yog li koj yuav tau ua ntau dua qhov zais ntsev cov kua ntsev.
Qhov zoo tshaj plaws los saib koj cov ntsev yog nyeem nyeem cov Khoom Noj Khoom Nutrition Factories thiab cov khoom xyaw rau cov khoom noj uas koj noj. Tsis tas li ntawd, koj tuaj yeem tig los ntawm qhov yeeb yaj duab coj los saib rau ntawm ib pawg ntawm cov khoom noj uas muaj siab hauv sodium. Puas muaj ib yam ntawm cov zaub mov uas koj nyiam ua rau koj?
1 - Hnyuv ntxwm
Cov hnyuv, nrog rau lwm cov nqaij noj feem ntau, yog cov muaj ntsev hauv siab vim yog ntsev, cov tshuaj txhuam thiab cov khoom ua kom zoo dua tuaj. Ib yam khoom uas muaj 3-ounce hnyuv tau muaj li ntawm 500 milligrams ntawm sodium thiab ntau tshaj 1,500 milligrams. Qhov ntawd yog ib qho loj heev uas xav txog tus neeg nruab nrab yuav tsum tsom rau tsawg dua 2,300 milligrams ib hnub twg.
Huag, txawm tias cov sausages tsis muaj mob, xws li cov hnyuv ntxwm ntawm cov qaib cov txwv muaj feem ntau ntawm cov ntsev ntau.
2 - Xiav Cheese
Cheese tuaj yeem muaj ntshav siab, tshwj xeeb tshaj yog tias koj noj ntau tshaj ib zaug xwb, uas yog ib qho xwb. Qee hom cheese, zoo li cheddar, mozzarella, brie, thiab provolone tsis zoo. Tab sis, ib qho ounce ntawm xiav cheese muaj 325 milligrams. Qhov ntawd txhais tau tias topping koj cov zaub nyoos nrog lub khob peb lub hlis ntawm xiav cheese crumbles yuav ntxiv txog 400 milligrams ntawm sodium.
3 - Dill Pickles
Dill pickles yuav ua tau rau hauv sodium ntau heev. Ib tug me me hmuv muaj peev xwm muaj tsawg dua 300 milligrams, tab sis muaj cov txiv lwg loj loj (kwv yees li plaub ntiv ntev) muaj tshaj 1000 milligram. Txawm tias ib qho me ntsis hlais cov txiv roj qab zib muaj li 60 milligrams. Cov khoom qab zib qab zib me ntsis zoo dua - Gherkin loj (li peb nti ntev) muaj txog 160 milligrams.
4 - Burritos
Lub keeb kwm yog cov kab tawb uas muaj cov taum thiab cheese, thiab tej zaum muaj qe los yog nqaij qaib. Tej zaum nws kuj muaj qaub qaub, lettuce thiab salsa ntsaws hauv. Nws tseem muaj nyiaj ntau heev ntawm sodium. Ib qho burrito los ntawm lub tsev noj mov vas nthiv noj muaj tshaj 1,000 milligrams ntawm sodium.
5 - Dos Rings
Dos ib nrab ntawm cov ntsev hauv siab tuaj mus rau voj ntshav siab nyob ntawm qhov chaw koj tau txais. Muaj ib lub chaw noj mov ua rau cov phaw dos ntawm 1,000 milligrams rau 2,000 milligrams lossis ntau dua. Qhov xov zoo yog tias khov nab kuab los ntawm lub khw muag khoom noj rau hauv li ntawm 200 milligrams ntawm ib qho kev pab.
6 - Fried Chicken
Fried chicken yog high sodium, txawm tias koj tshem tawv nqaij. Ib qho nqaij qaib mis nrog rau daim tawv nqaij muaj txog 1,300 milligrams ntawm sodium. Tshem tawm ntawm daim tawv nqaij tom qab yuav txuag koj txog 400 milligrams ntawm sodium. Ib lub nruas nrog daim tawv nqaij muaj tshaj 400 milligrams ntawm sodium.
7 - Ramen Noodles
Cov khoom pheej yig me ntsis ntawm ramen noodles muaj ntau heev nyob rau hauv sodium. Ib pob, uas yog zaum xam tau tias yog ob qhov peg, muaj li ntawm 1,500 milligrams ntawm sodium. Tej zaum koj tuaj yeem nrhiav cov zaub uas tsis muaj ntsev tsawg dua, tab sis txawm tias tom qab, nyeem cov ntawv lo - lawv tej zaum tseem muaj ntsev ntau.
8 - Vaj Ntxwv Crab
Crab nqaij nws txawv me ntsis los ntawm cov tsiaj. Piv txwv li, 3-ounce kev ua haujlwm ntawm Dungeness crab muaj tsawg dua 400 milligrams ntawm sodium, tab sis tib tus nqi ntawm tus vaj ntxwv crab nqaij muaj 900 milligrams sodium. Ib tug vaj ntxwv roob ris ceg muaj txog 1,400 milligrams sodium.
9 - Veggie Burgers
Veggie burgers tej zaum yuav six thiab ua nrog cov khoom xyaw kom noj qab haus huv, tab sis lawv kuj yog me ntsis siab hauv sodium. Ib lub veggie burger patty muaj li ntawm 400 milligrams ntawm sodium - uas yog ua ntej nws muab tso rau hauv ib lub qab thiab loaded nrog toppings cua, uas yuav ntxiv tsawg 200, los yog ntau dua, milligrams ntawm sodium.
10 - Cov Paus Ntoo
Cov khib nyiab khov me me yooj yim vim tias txhua yam koj yuav tsum tau ua yog cua kub lawv hauv koj qhov cub. Tab sis lub khib nyiab khib nyiab khov muaj ntsev ntau heev. Ib qho noj ib zaug xwb nqaij qaib, nqaij nyug los yog qaib cov txwv qhaub cij li 1,000 los sis ntau tshaj ntawm sodium. Ib qho ntawm cov qhob noom kua mis hauv tsev yuav muaj tsawg dua sodium, tab sis nws nyob ntawm seb dab tsi ntsaws tas.
11 - Nqaij Taum
Cov kaus poom ci hauv taum pauv yog ib qho zoo heev ntawm fiber ntau thiab cov protein, tiam sis feem ntau lawv lub cev muaj zog nyob hauv sodium. Ib khob ntawm cov kaus poom ci taum pauv muaj tshaj 1,000 milligrams ntawm sodium. Hmoov tsis, ib lub khob ntawm cov qhob taum tau zoo li qub, tshwj tsis yog tias koj pom ib daim ntawv qhia qis qis.
12 - Clam Chowder
Cov ntaub ntawv tshaj plaws ntawm clam chowder yog creamy New England clam chowder thiab cov txiv lws suav Manhattan style. Lawv yog ob qho tib si qab, tiam sis tsuav yog high sodium. Ib lub khob ntawm ob hom muaj nyob ntawm qhov chaw ntawm 600 mus rau 800 milligrams ntawm sodium, nyob ntawm seb hom tshuaj twg.
13 - Tshais Zaub Mov Noj
Ib qho khoom noj khoom haus uas ua tau zoo heev uas yog nqaij npua, nqaij npuas kib, lossis hnyuv thiab qe thiab cheese muaj li ntawm 1,000 milligrams ntawm sodium, tab sis tus lej ntawd nce mus txog li 2,000 milligram. Ib qho nruab nrab khov tshais nplua nuj uas koj tuaj yeem yuav los ntawm lub khw muag khoom noj muaj txog 600 milligrams ntawm sodium.
14 - Cov Qos Yaj Tshaj Tawm
Scalloped qos yaj ywm yog npaj nrog cheese, butter, thiab mis nyuj los yog Lee. Ib khob ntawm scalloped qos yaj ywm muaj txog 800 milligrams ntawm sodium. Ntsuas sodium suav txog tib yam yog tias koj ua rau lawv tawm ntawm khawb lossis yog tias koj siv lub ntse.
15 - Lavxias thiab Thousand Island Hnav Hnav
Feem ntau cov khoom qab zib nyias muaj hauv 200 milligram ib ob-tablespoon liab, tab sis Lavxias thiab Thoob Plaws Ntoo Island hnav ris tsho ob leeg tau ze li ntawm 400 milligrams ntawm ib qho kev pab. Thiab, tiag tiag, yog tias koj noj ib qho zaub xam lav loj, muaj caij zoo uas koj yuav siv ntau tshaj ib qho kev pab.
Qhov chaw:
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau Lub Plaub Hlis 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Ua Teb, Cov Ntaub Ntawv Nom Tswv Lub Tebchaws rau Kev Tshaj Tawm Qhia 28. Tau Txais Kev Plaub Hlis 11, 2016. https://ndb.nal.usda.gov/ndb/search.