Nqe lus nug: Kuv tau raug hais kom txiav rov qab rau ob qho ntsev thiab ntsev ntau dua rau kev noj qab haus huv. Nws yooj yim txaus kom tsis txhob ntxiv ntsev rau kuv cov zaub mov, tab sis qhov twg yog qhov tseem ceeb ntawm cov ntsev ntawm lub cev tuaj? Koj tuaj yeem pab kuv? Kuv yuav siv li cas ntsev?
Teb: Muaj coob tus neeg, noj ntsev ntau heev yuav ua tau rau ntshav siab, uas yog qhov zoo tshaj plaws rau cov kab mob plawv xws li plawv thiab mob stroke, thiab nws yuav ua rau dej retention thiab tsam plab.
Yog tias koj muaj ntsig txog sodium, txo cov ntsev thiab cov khoom xyaw uas muaj tshuaj muaj ntsev yuav pab tau kom koj cov ntshav siab nyob zoo dua.
Ib qho ua diav ntsev muaj 2,300 milligrams sodium. Tsuas yog ib-paus teaspoon muaj 580 milligrams, thiab muaj ntsev ntsev muaj ze li ntawm 150 milligrams.
Thaum ntsev yog thawj qhov chaw, ntau cov khoom noj uas muaj cov khoom noj uas muaj roj ntau dhau. Cov zaub mov, cov zaub mov khov, cov zaub mov, thiab lwm yam khoom noj uas muaj cov khoom noj muaj cov ntsev ntau ntawm cov ntsev, ob qho tib si los ntawm ntsev siv los noj cov khoom noj thiab cov khoom noj thiab cov khoom noj uas muaj ntsev ntau yam.
Yog li ntawd, kom koj nco qab, koj yuav tsum tau ua ntau tshaj tsuas muab koj cov kua ntsev ntsev. Nrhiav cov ntawv qhia khoom noj khoom haus tseeb kom paub tseeb tias sodium ntau npaum li cas hauv cov khoom noj uas koj yuav. Txhob siv cov khoom uas muaj ntau dua 140 milligrams sodium rau ib qho kev pab. Koj tuaj yeem yaug cov zaub koj kaus poom kom tshem tau qee yam ntawm sodium.
Npaum Li Li Cas?
Raws li Txoj Cai Kev Noj Haus rau Cov Neeg Asmeskas, 2015-2020, cov pab pawg neeg no yuav tsum tsis txhob pub lawv cov tshuaj sodium kom tsawg dua 1,500 milligrams ib hnub twg:
- African Asmeskas
- Diabetics
- Cov neeg muaj ntshav siab
- Cov neeg mob raum
- Txhua tus neeg muaj hnub nyoog tsib caug
Qhov ntawd yog ib pawg loj ntawm cov neeg.
Txhua tus neeg uas tsis nyob hauv pawg ntawd yuav tsum nyob twj ywm li 2,300 milligrams ib hnub, uas tsis yooj yim yog tias koj noj cov zaub mov noj txhua qhov, txawm tias qee yam uas zoo rau koj. Koj yuav nrhiav tau sodium hauv feem ntau butter los sis margarine, mis nyuj, khob cij thiab lwm yam khoom noj ua si. Saib ntawm Daim Ntawv Qhia Nutrition Nutrition rau qhov nyiaj sodium ntawm ib qho kev pab.
Saib cov khoom xyaw ntawm cov ntawv lo ntawm tag nrho cov khoom noj thiab khoom noj uas koj tau yuav:
- Monosodium glutamate
- Ci dej qab zib
- Ci hmoov
- Disodium phosphate
- Sodium alginate
- Sodium nitrate los yog nitrite
Koj lub cev xav tau ib co sodium xwv kom koj tsis xav tshem tag nrho cov ntsev ntawm koj cov khoom noj (uas yuav luag tsis tau, txhua yam), tab sis ntawm no yog qee yam kev txiav kom rov qab:
- Nyeem cov ntawv cim khoom noj thiab xaiv cov khoom noj uas tsis muaj ntsev tsawg.
- Xaiv cov zaub tshiab los yog khov dua es txhob kaus poom.
- Tsis txhob noj cov nqaij thiab cov nqaij me me.
- Txav deb ntawm cov zaub mov khov nab kuab xws li khov noj zaub mov, pizzas, thiab khoom noj txom ncauj.
- Yuav cov khoom txom ncauj thiab khoom noj txom ncauj.
- Tshem tawm ntsev ntawm koj cov zaub mov.
- Sim cov ntsev hloov ua nrog potassium.
- Seasoning blends tuaj yeem ua haujlwm zoo, tabsis nyeem cov khoom xyaw thiab Cov Khoom Noj Tshaj Tawm vim lawv feem ntau muaj ntsev los yog sodium.
Koj Puas Tso Yooj Yim Los Sodium?
Rinsing kaus poom zaub thiab legumes nrog dej tuaj yeem tshem tawm qee yam ntawm sodium.
Nws tsis yooj yim paub ntau npaum li cas, tab sis, yog tias koj yaug koj cov kaus poom khoom rau ib feeb los yog ntau, koj tuaj yeem txo cov ntsiab lus sodium 10 mus rau 30 feem pua. Tab sis, nws yog ib qho tseem ceeb kom paub tias cov kev tshawb fawb thiab cov ntaub ntawv zoo li txawv me ntsis nyob hauv cov ntsev ntau npaum li cas, yog tias koj xav khiav koj cov tshuaj sodium txhua txhua hnub, koj yuav zoo dua yog yuav cov khoom siv qe kua qab ntsev tsawg. Nyeem cov Lus Cim Noob Zaubmov uas nyob rau ntawm nraub qaum ntawm cov kaus poom vim tias lawv yuav qhia koj ntau npaum li cas sodium nyob rau hauv txhua qhov kev pabcuam (tseem saib cov lej ntawm ib pob).
Qhov chaw:
Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Company, 2013.
Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Beltsville, MD. " Cov nyhuv ntawm txhuav thiab tso dej tshuaj rau hauv dej thiab kua dej ntau hauv cov kua zaub ntawm cov kua zaub ."
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo thiab United Stated Department of Health thiab Human Services. "Txoj Cai Kev Noj Haus rau Cov Neeg Asmeskas, 2015-2020."
Vermeulen RT, Sedor FA, Kimm Sy. "Nyhuv ntawm dej yaug rau sodium ntsiab lus ntawm cov khoom noj uas xaiv." J Kuv Noj Zaub Tsuag. 1983 Apr; 82 (4): 394-6.