Ukupheka ngaphandle kwetyuwa

Isodium yenye yezinto eziphambili kwitafile yetyuwa (i-NaCl okanye i-sodium chloride). Yongezwa kukutya okuninzi ukuphucula incasa. Isodium eninzi kakhulu inxulunyaniswa noxinzelelo lwegazi.

Ukutya ukutya okunetyuwa encinci yindlela ebalulekileyo yokukhathalela intliziyo yakho. Uninzi lwabantu lutya malunga ne-3,400 mg yesodium ngosuku. Oku kuphinda-phindwe kabini njengoko i-American Heart Association icebisa. Uninzi lwabantu abasempilweni akufuneki babe ngaphezulu kwe-2,300 mg yetyuwa ngosuku. Abantu abangaphezu kweminyaka engama-51 ubudala, kwaye abo banexinzelelo oluphezulu lwegazi, banokufuna ukunciphisa i-sodium ukuya kwi-1,500 mg ngosuku okanye ngaphantsi.

Ukuhla ukuya kwinqanaba elisempilweni, funda indlela yokunciphisa ityuwa egqithileyo ekudleni kwakho.

Ukutya okucutshungulwayo kwenza ukuba kube lula ukulungiselela isidlo sangokuhlwa. Kodwa banika ingxelo ye-75% yesodium kwisidlo saseMelika. Oku kubandakanya:

• Imixube elungisiweyo
• Izitya zerayisi ezipakishwe
• Iisobho
• Ukutya okusemathinini
• Ukutya okubandayo
• Iimpahla eziphekiweyo
• Ukutya okukhawulezayo

Inqanaba eliphilileyo le-sodium yi-140 mg okanye ngaphantsi ngokukhonza. Ukuba usebenzisa ukutya okulungiselelwe, nciphisa isodium ngo:

• Ukujonga ngokusondeleyo kwilebheli yokutya okunesondlo ngeemiligram zetyuwa ngokusebenza. Qiniseka ukuba uqaphele ukuba zingaphi ii-servings ezikule phakheji.
• Ukuthenga iimveliso ezibhalwe "ityuwa esezantsi," okanye "akukho tyuwa yongezwa."
• Ukujonga iilebhile zesondlo sokutya okuziinkozo, isonka, kunye nemixube elungiselelwe.
• Ukucoca iimbotyi ezinamathanga kunye nemifuno ukuhlamba enye yesodiyam.
• Sebenzisa imifuno efriziwe okanye efreshi endaweni yemifuno enkonkxiweyo.
• Ukuphepha ukutya okunyangekileyo njenge ham kunye nebhekoni, iipikisi, ii-olive, kunye nokunye ukutya okulungiselelwe ityuwa.
• Ukukhetha iimveliso ezingatyibilikiyo zamandongomane kunye nomxube wendlela.

Sebenzisa izixa ezincinanana ezinjenge ketchup, lwemostade, kunye nesosi yesosi. Nokuba iinguqulelo ezinetyuwa ephantsi zihlala ziphezulu kwisodiyam.

Iziqhamo kunye nemifuno ngumthombo omkhulu wencasa kunye nesondlo.

• Ukutya okusekwe kwizityalo- iminqathe, isipinatshi, ii-apile, kunye neepesika-ziphantsi ngokwendalo kwisodium.
• Iitumato ezomiswe lilanga, amakhowa owomileyo, iicranberry, iitsheri kunye nezinye iziqhamo ezomileyo ziyagqabhuka ngencasa. Yisebenzise kwiisaladi kunye nezinye izitya ukongeza i-zest.

Phonononga ukupheka usebenzisa izinto zetyuwa.

• Yongeza i-splash ye-lemon kunye nezinye iziqhamo ze-citrus, okanye iwayini, kwiisobho kunye nezinye izitya. Okanye, zisebenzise njenge-marinade yenkukhu kunye nezinye izidlo.
• Gwema i-anyanisi okanye i-garlic ityuwa. Endaweni yoko, sebenzisa igalikhi entsha kunye netswele, okanye itswele kunye nomgubo wegalikhi.
• Zama iintlobo ezahlukeneyo zepelepele, kubandakanya omnyama, omhlophe, oluhlaza kunye nobomvu.
• Uvavanyo lweediliya (iwayini emhlophe nebomvu, irayisi yewayini, ibhalsamic kunye nezinye). Eyona flavour, yongeza ukuphela kwexesha lokupheka.
• Ioli yeesame egcotyiweyo yongeza incasa enencasa ngaphandle kwetyuwa.

Funda iilebheli kwimixube yeziqholo. Abanye bongeze ityuwa.

Ukongeza ubushushu obuncinci kunye nesipayisi, zama:

• Lwemostade owomileyo
• Ipepile entsha eshushu
• Ukufafaza ipaprika, ipepile yecayenne, okanye ipepile ebomvu esomileyo

Iherbs kunye neziqholo zibonelela ngomxube weencasa. Ukuba awuqinisekanga ukuba zeziphi iziqholo ozisebenzisayo, yenza uvavanyo lwencasa. Hlanganisa i-pinch encinci ye-spice okanye i-spice mix kwi-bump ye-fat-cream cream cheese. Makhe ihlale iyure okanye nangaphezulu, emva koko uzame kwaye ubone ukuba uyayithanda.

Zama ezi ntlobo zokutya ukuze uphilise ukutya kwakho ngaphandle kwetyuwa.

Iitrob kunye neziqholo kwimifuno:

• Iminqathe - Isinamoni, ii-clove, i-dill, i-ginger, i-marjoram, i-nutmeg, i-rosemary, isazi
• Umbona - ikumin, umgubo wekhari, ipaprika, iparsley
• Iimbotyi eziluhlaza-idill, ijusi yelamuni, imarjoram, i-oregano, itarragon, i-thyme
• Utamatisi - iBasil, igqabi le-bay, idile, imarjoram, itswele, i-oregano, iparsley, ipepile

Iitrob kunye neziqholo kwinyama:

• Intlanzi-umgubo wekhari, idill, isardard eyomileyo, incindi yelamuni, ipaprika, ipepile
• Inkukhu - Ixesha leenkukhu, i-rosemary, i-sage, i-tarragon, i-thyme
• Ingulube -Igalikhi, itswele, isage, ipepile, i-oregano
• Inyama yenkomo - Marjoram, nutmeg, sage, thyme

Umthombo: Incasa yokutya, iNtliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Uya kuwubona umohluko xa uqala ukupheka ngaphandle kwetyuwa. Ngethamsanqa, uvakalelo lwakho lokungcamla luya kutshintsha. Emva kwexesha lohlengahlengiso, uninzi lwabantu luyeka ukuphoswa yityuwa kwaye luqale ukonwabela ezinye incasa zokutya.

Zininzi iindlela zokunambitha zokupheka eziphantsi kwesodium. Nantsi enye onokuyizama.

Inkukhu kunye nelayisi yaseSpain

• Ikomityi enye (240 mL) itswele, isikiwe
• Ikomityi yesine (180 mL) yepepile eluhlaza
• I-tsp ezimbini (10 mL) yeoyile yemifuno
• I-oz enye ye-8 oz (i-240 g) inokwenza isosi yetumato
• I-tsp enye (i-5 mL) iparsley, isikiwe
• Isiqingatha esinye tsp (2.5 mL) ipepile emnyama
• Ikota enye kunye nekota ye-tsp (i-6 mL) igalikhi, egalelwe
• Iikomityi ezintlanu (1.2 L) irayisi ephekiweyo emdaka (ephekwe emanzini angenasityu)
• Iikomityi ezintathu ezinesiqingatha (i-840 mL) amabele enkukhu, aphekiweyo, ulusu kunye nethambo zisuswe, zaza zacocwa

1. Kwi-skillet enkulu, saute anyanisi kunye nepelepele eluhlaza kwioyile imizuzu emi-5 kubushushu obuphakathi.
2. Yongeza i-tomato sauce kunye neziqholo. Ukufudumeza.
3. Yongeza irayisi ephekiweyo kunye nenkukhu. Ukufudumeza.

* Ukunciphisa isodiyam, sebenzisa enye i-4-oz (120 g) enkonkxiweyo yesosi yetumato esezantsi kunye ne-4-oz (120 g) enokwenza isosi yetamatato rhoqo.

Umthombo: Isikhokelo sakho sokunciphisa uxinzelelo lwegazi nge-DASH, e-US yezeMpilo kunye neeNkonzo zaBantu.

Ukutya kwe-DASH; Uxinzelelo lwegazi - DASH; Uxinzelelo lwegazi - DASH; Ukutya okunetyuwa encinci-DASH

U-Appel LJ. Ukutya kunye noxinzelelo lwegazi. Ku: Bakris GL, Sorrentino MJ, ii-eds. Uxinzelelo lwegazi: Umhlobo kwiBraunwald's Isifo sentliziyo. Ngomhla wesi-3. IPhiladelphia, PA: Elsevier; I-2018: isahluko 21.

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwiZikhokelo zokuSebenza. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

ISebe lezeMpilo laseMelika. Isikhokelo sakho sokwehlisa uxinzelelo lwegazi nge-DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Kufunyenwe ngoJulayi 2, 2020.

• Isodium