Yuav ua li cas thiaj li muab cov nqaij mos txho tso tawm thaum nws tuaj txog sodium
Tsoomfwv qhov chaw hais tias feem coob ntawm peb haus cov dej muaj roj ntau hauv peb cov khoom noj txhua hnub. Raws li USDA cov txheej txheem, Neeg Mis Kas yuav tsum haus tsis pub ntau tshaj 2,300 milligrams ntawm sodium rau ib hnub raws li ib qho kev npaj noj zaub mov zoo. Tab sis, qhov nruab nrab, peb haus 3,400 milligrams ib hnub twg. Koj puas xav tias koj ntsev ntau ntsev rau koj cov zaub mov?
Yog tias koj yog neeg Amelikas, koj tuaj yeem ua rau tus ntsev ntsev ntawm lub sijhawm noj mov.
Tab sis ntau ntau ntawm cov ntsev koj noj yuav tau nkaum hauv cov zaub mov ua tiav . Cov khoom xws li spaghetti sauce, khov noj zaub mov thiab cov khoom noj txom ncauj tau ntses nrog ntsev. Lwm cov kev ua txhaum yog cov nqaij npuas kib.
Yog tias koj nyiam ua ib qho khoom noj rau pluas su los noj hmo, siv cov tswv yim no los nrhiav cov nqaij noj tsis muaj ntsev tsawg tsawg, txo koj txoj kev noj ntsev, thiab ua kom koj noj txhua hnub.
Muaj Dab Tsi Yog Dab Tsi?
Ib yam ntawm cov khoom hnyav tshaj plaws txog kev nrhiav tsawg sodium su nqaij noj yog sim los xyuas cov lus ntawm cov ntawv cim khoom noj. Lub hauv ntej ntawm lub pob yuav tshaj tawm tias koj cov nqaij nyiam yog "qis hauv sodium," tab sis puas yog txhais tau hais tias cov khoom noj khoom haus tsis tshua muaj nyob hauv sodium? Tsis yog, nws tsis haum.
Muaj ntau ntau cov lus thov hais txog ntsig txog qhov uas koj tuaj yeem pom nyob rau ntawm daim ntawm pob. Qhov no yog qhov lawv txhais tau raws li lub Tebchaws Asmeskas Food and Drug Administration (FDA), lub koomhaum uas tswj cov zaub mov thiab cov ntawv lo.
- Ntsev tsis muaj ntsev : tsawg dua 5 milligrams ntawm sodium ntawm ib pab twg
- Tsis muaj ntsev dawb : tsawg dua 5 milligrams ntawm sodium rau ib pluag noj twg
- Low-sodium : tsawg dua 140 milligrams ntawm sodium rau ib pluag noj twg
- Ntshav tsis muaj ntsev tsawg : 35 milligrams los sis tsawg dua sodium rau ib pluag noj twg
- Txo cov dej ntsev : tsawg kawg nkaus 25 feem pua tsawg sodium rau ib pluag twg tshaj qhov khoom noj khoom haus (piv li cov zaub mov uas zoo li nws tau npaj tseg)
- Tsawg sodium : tsawg kawg 25 feem pua tsawg sodium rau ib pluag twg tshaj cov khoom noj
Raws li koj pom, muaj ntau ntau txoj hauv kev hais tias cov zaub mov qis dua hauv ntsev thiab lawv tsis txhais hais tias nws muaj tsawg tsawg hauv cov ntsev. Yog li nws tseem ceeb uas yuav tau tshawb xyuas cov ntsiab lus ntawm cov khoom noj haus hauv cov ntawv qhia txog kev noj zaub mov noj thiab pom tias nws haum li cas rau hauv koj cov ntsev noj haus tag nrho rau hnub ntawd.
Sodium nyob rau hauv Qe Nqaij Nqaij Nqaij
Muaj ntau ntau hom khoom noj su uas ua kom tsawg sodium versions ntawm lawv cov khoom nrov. Tab sis dua, koj yuav pom tias ntau ntawm cov khoom uas tsis tshua muaj nyob rau hauv sodium raws li FDA cov qauv kawm. Ntawm no yog li cas qee tus qauv nrov tshaj plaws tshaj plaws.
Boar lub taub hau ua ob peb sab sodium versions ntawm lawv cov pluas su . Tab sis qee cov tseem muaj ntshav siab heev.
- 42% Cov Nqaij Sodium Nqaij Ntaus Nres: 480 milligrams sodium rau ib pluag noj twg
- Beechwood Smoked Black Forest Ham (31% Ntsev Sodium) - 460 milligrams sodium rau ib pluag noj twg
- Tus nqi qis dua Sodium Qaib Cov Mis Nyuj (tawv nqaij los yog tawv nqaij) - 360 milligrams sodium per serving
- Hickory Smoked Black Forest Qaib ntxhw Qaib Mis Kas (40% Txo Noob) - 390 milligrams sodium per serving
- Deluxe Low Sodium Cub Roasted Nqaij - 80 milligrams sodium per serving
- Tsis muaj ntsev ntxiv Cub Roasted Nqaij - 40 milligrams sodium per serving
- Tsis Muaj Ntsev Ntxiv Cub Qaib Qaib Qaib Cov Ncauj - 55 milligrams sodium per serving
Butterball tsis ua cov khoom uas sau hais tias tsis muaj ntsev tsawg, tab sis lawv cov khoom Natural Inspirations muaj tsawg dua sodium tshaj qhov cov qauv siv rau lub cev. Rau kev sib piv, Butterball lub Rotisserie Seasoned Qaib Mis Mis muab 460 milligrams ntawm sodium rau ib pab twg.
- Natural Inspirations Qaib Cov Ncauj Liab Lub Khaub Ncaws Mis, Khaub Ncaws Nqaij lossis Qij Peppercorn - 210 milligrams sodium per serving
- Natural Inspirations Qaib Cov Txwv Mis Nyuj Haus Nqaij Nyuaj - 190 milligrams sodium per serving
Hillshire Ua liaj ua teb ua rau cov kab ntses tsawg tsawg ntawm cov nqaij npuas kib.
Raws li lub khw muag khoom, feem ntau ntawm cov khoom no muaj 25 feem pua tsawg sodium dua li feem ntau ntawm cov khoom noj uas zoo ib yam.
- Nyias Sliced Lower Sodium Ncuav Qab Zib Qaib Qaib Qaib Cov Ncauj - 410 milligrams sodium per serves
- Nyias Hlais Nqaij Hnyiav Hnyav - 450 milligrams sodium per serving
- Nyias Sliced Lower Sodium Cub Roasted Qaib Qaib Cov Ncauj - 420 milligrams sodium per serving
- Nyias Hlais Cov Txwv Ntse Cov Nqaij Hnyav - 450 milligrams sodium per serving
Maple nplooj Natural xaiv yog lwm hom nrov ntawm cov neeg siv khoom. Lawv cov pluas noj su txog ntawm tib yam li lwm cov npe thaum sib piv cov nqaij me.
- Kev Pab Cuam Ua Ib Tug Shaved Roj Ci - 360 milligrams sodium per serving
- Shaved Hickory Smoked Turkey - 530 milligrams sodium per serving
- Cub Qaib Qaib Qaib Cov Ncauj - 570 milligrams sodium rau ib pluag noj
- Ci Ham - 570 milligrams sodium per serving
- Ci Zib Ntab - 630 milligrams sodium per serving
Applegate tej yam ntuj tso thiab khoom noj khoom haus yog muab cov khoom uas tsis yog los ntawm tshuaj tua kab mob los yog cov tshuaj hormones. Tab sis muaj ntau cov nqaij kuj tseem muaj roj tsawg.
- Ntuj Quav Nplej Ua Noj - 480 milligrams sodium per serving
- Natural Smoked Turkey Mis - 360 milligrams sodium per serving
- Natural Roasted Qaib Qaib Cov Mis Nyuj - 360 milligrams sodium per serving
- Yam Ncuav Qab Zem Qaib Cov Dej - 360 milligrams sodium per serving
- Natural Roast Beef - 320 milligrams sodium per serving
- Huab Hwm Ntuj Hnyuv - 450 milligrams sodium per serving
- Natural Barbecue Chicken Breast - 420 milligrams sodium per serving
Koj yuav pom tias ob peb kab tawm ntawm hom tshuaj rau hom tshuaj. Ntshav nyhav kom siab dua hauv sodium dua lwm yam. Hlais qaib ntxhw tseem nyhav dhau los ntawm sodium tshaj cov nqaij nyug ci nqaij nyug los yog nqaij qaib, nyob ntawm qhov kev npaj. Cov qe zaub mov tsawg tshaj plaws yog teev cov "tsis muaj ntsev ntxiv".
Yog tias koj tau txais koj cov pluas su noj ntawm lub qhov rooj noj mov, nco ntsoov nug tus neeg tuaj saib xyuas kev tiv thaiv rau cov lus qhia txog kev noj zaub mov yog tias koj tab tom nrhiav pluas su nrog ntsev tsawg. Feem ntau, cov ntaub ntawv luam tawm muaj thiab nws yuav tsis zoo rau kev xav tias cov nqaij ua kua tshiab muaj tsawg dua sodium tsawg dua.
Cov Tswv Yim Kom Tsim Qis Me Nyuam Qis
Yog tias koj sim txo cov ntsev hauv koj pluag mov noj, cov txheej txheem no yuav pab tau.
- Nco ntsoov ua haujlwm loj. Qhov loj me me uas koj xaiv noj yuav txawv dua li qhov loj me me uas muaj npe nyob hauv Daim Ntawv Qhia Nutrition Nutrition (feem ntau yog ib qho ounce). Ntau npaum li cas ounces muaj nyob rau hauv ib lub hlais ib nrab xwb. Nyob ntawm seb qhov hnyav npaum li cas thiaj hlais, tej zaum yuav muaj nyob qhov twg ntawm ib mus rau peb lub ncuav. Koj yuav haus cov ntsev ntau dua yog tias koj noj ntau tshaj li qhov tau hais hauv daim ntawv lo.
- Npaj koj cov "nqaij dawb" nqaij. Yam khoom noj qis tshaj plaws hauv qis tau yog ntau yam uas koj npaj hauv tsev. Kaw koj tus kheej qaib cov txwv lossis nqaij qaib (ib qho yog qhov uas tsis ntim rau hauv cov tshuaj sodium) thiab hlais koj tus kheej kom txo qis dua ntsev.
- Tsis txhob ua cov cheese slices. Yog hais tias koj ntxiv ib daim ntawm cov cheese rau koj cov qhaub cij , koj mam li ntxiv kom koj cov ntsev noj kom tsawg. Piv txwv, ib daim ntawm American cheese muab 330-460 milligrams ntawm sodium.
- Hla npaj cov kua zaub. Ceev faj yog tias koj khub koj cov qhaub cij nrog cov kua zaub nyob rau ntawm lub sijhawm noj mov. Cov kua zaub kua zaub yog lwm yam zaub mov uas muaj kev sib txawv hauv cov ntsev. Txawm qis sodium ntau yuav muab ntau ntsev tshaj qhov koj xav tau.
- Saib koj cov txuj lom. Hlub mayo thiab mustard? Saib Daim Ntawv Qhia Nutrition Factory rau cov ntsiab lus ntawm sodium vim tias nws yuav txhawb nqa koj cov kev noj haus tag nrho. Xav txog kev tawm tshiab avocado xwb.
- Tsis txhob hnov qab txog khob cij. Feem ntau cov khob cij yuav ua rau koj lub ntsev noj kom tsawg. Kos rau daim ntawv qhia thiab xaiv ib qho nrog ntsev tsawg.
Sim nrhiav kev noj cov zaub mov tsis muaj ntsev tsawg tsawg, vim hais tias cov nqaij ua noj yuav tsum muaj siab hauv ntsev. Tiam sis nrog phau ntawv qhia no rau cov ntawv sau npe, koj tuaj yeem ua rau cov kev xaiv smarter kom koj noj kom tsawg.
> Qhov chaw:
> Clemson Cooperative Extension. HGIC 4061 Cov Neeg Thov Kev Pab Cuam Tshuam rau Cov Khoom Noj: Ntev: Clemson University: South Carolina. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html.
> USDA. Cov ntaub ntawv ntawm Sodium / ntsev. https://snaped.fns.usda.gov/nutrition-education-materials/lifestyle-nutrition/myplate-dietary-guidelines-and-general-nutrition
> US Food and Drug Administration. Kev Cog Lus rau Kev Lag Luam: Daim Ntawv Qhia Ua Khoom Noj (9. Daim Ntawv Ntxiv A: Cov Lus Txhais Cov Lus Qhia Txog Cov Khoom Noj). http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
> US Food and Drug Administration. Cov Neeg Siv Cov Lus Qhia Txog Kev Txo Sodium Txo. http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm253316.htm.