IiSwitshi ezi-6 zasimahla zeSodium

Umxholo

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Ityuwa isisixhasi esizalwe ngokwendalo-ukuguquguquka kwayo kuyamangalisa: Ukusuka ekonyuseni isibindi sesosi yetumata enencasa ukuya ekuncomeni ngobunono ukutyeba okumnandi kwebhotolo yecaramel, ityuwa ibiyinkwenkwezi ekhitshini kwizizukulwana ngezizukulwana. Kodwa ngokuka American Heart Association, umndilili waseMelika usebenzisa isodium ephindwe kabini kunaleyo ye-1,5000 milligrams (mg) yemihla ngemihla eyacetyiswayo. Inxalenye yesizathu sokuba: Ityuwa ligciwane elikhohlisayo elizifihla kuyo yonke ikona kunye nakwimixholo phantse yonke into eyenziwayo esiyityayo.

Ngaba ucinga ukuba upakisha izinto ezinetyuwa eninzi ekutyeni kwakho? Sithethile noJessica Goldman Foung-umyili webhloko yeSodium Girl (ngubani, esinokuthi songeze, ebephila ngaphandle kwesodiyamu ukusukela ekholejini! Jonga ukuba uthini apha ngezantsi!

1. Amakhowa eShiitake: Umami wendalo ofunyenwe kumakhowa e-shiitake wenzela isitokhwe esikhawulezayo nesilula ukusisebenzisa kwiirisotto, isuphu, kunye nezitya zakho ezizithandayo ze-crockpot zamaxesha onyaka!

2. Ithanga enkonkxiweyo: Ukutshintsha isosi yetumato kunye namathanga enkonkxiweyo (okanye ibutternut squash) ngexesha elizayo xa ujonge ukwenza isidlo sakho se-pasta esithandayo. Zama ukwenza umfuniselo ngeziqholo ezahlukeneyo kunye nezinongo, njengokuxutywa kwetafile kaNksk.

3. Ijem yeziqhamo: "Endaweni yesosi ye-steak yebhotile-ezinye zazo zinokuba ngaphezu kwe-500mg ngamacephe e-2-esisinye kwisithathu se-1,500mg ekhuthazwayo ngosuku lokutya-xuba ijamu yequnube kunye ne-apile cider okanye iviniga ye-balsamic. Unokuyitshisa embizeni nge "

4. Abaqhekezi beMatzoh: Le snack engenatyuwa inokukhanya okulula kunye ne-crunch emnandi yokuncoma ngokugqibeleleyo i-hummus oyipakishe kwisidlo sakho sasemini ngale ntsasa! Olunye ukhetho: Phosa ezimbalwa kwiprosesa yokutya kwaye uzame kwiJessica's low-sodium version of graham cracker crust!

5. Umgubo we-Chickpea wesonka esicaba: Nosh kule! Ayinasodiyam kwaye ilungile kwimizuzu engaphantsi kwe-15. Yibhangise kunye neJessica's Toasted Pumpkin Seed Ricotta Ukusasazeka kwesibheno esifanelekileyo sepatiyoli.

6.Imolasses: Endaweni yokuhlambela inyama yakho kwi-teriyaki ene-sodium okanye i-soy sauce, hlanganisa i-molasses emnyama, i-rice yeviniga, kunye ne-sweet tang ye-apricot jam kunye ne-dash ye-powder ye-garlic. Iyathandeka ngokupheleleyo kwaye ilinganisa umntu okhuphisana naye onetyuwa kwitee.

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