Ukutya okunotye kakhulu
Umxholo
Uninzi lokutya ngokwendalo luqulathe isodiyamu ekwakhiweni kwawo, inyama, intlanzi, amaqanda kunye ne-algae ingoyena ndoqo wendalo wale minerali, kubalulekile ukugcina ukusebenza kakuhle kwentliziyo kunye nezihlunu.
Nangona kunjalo, kukutya okuneefektri, njengokutya okulula okanye ukutya okukhawulezileyo, okunetyuwa eninzi eyongeziweyo kwaye oko kwandisa kakhulu umonakalo kwimpilo, enokubangela uxinzelelo lwegazi oluphezulu okanye iingxaki zentliziyo.
Nangona amagama isodiyam kunye netyuwa zisetyenziswa ngokungafaniyo, azithethi into enye, kuba ityuwa inezimbiwa zesodium kunye ne-chloride, kwaye yonke imihla, kuya kufuneka udle ukuya kuthi ga kwi-5 g yetyuwa, efanayo ne-2000 mg ye-sodium, ehambelana netispuni e-1 epheleleyo. Funda ngakumbi malunga nesodiyam apha.
Uluhlu lokutya okunetyuwa eninzi
Ukutya okuphambili okutyiwa yityuwa kukutya okusetyenzisiweyo kwaye kubandakanya:
Ukutya okuphucukileyo okunotyebi kwisodiyam
Ukutya okunotye okune-sodium
- Iinyama ezilungisiweyo, ezinje nge ham, bologna, Bacon, paio, parsley;
- Ukutshaya kunye nentlanzi enkonkxiweyo isardadi okanye ityhuna;
- Iitshizi Njenge-parmesan, i-roquefort, i-camembert, i-cheddar e-creamy;
- Ukulungiselela amaxesha onyaka njenge-aloof, yamaxesha athile, aji-no-moto, ketchup, mustard, mayonnaise;
- Iisuphu, umhluzi kunye nezidlo esele zilungisiwe;
- Imifuno enkonkxiweyo njengentliziyo yesundu, i-ertyisi, umbona, i-pickles, amakhowa kunye neminquma;
- Iicokies ezicwangcisiweyo kunye namaqebengwana, kubandakanya abaqhekezi bamanzi etyuwa;
- Ukutya okukhawulezayo, Njengee-pizza okanye iichips;
- Amashishini amancinci amancinci kunye nokutya okulula njengeetshiphusi, amandongomane, kebab, pastel, kebab, coxinha;
- Ibhotolo kunye negargarine.
Ke, ukulandela isincomo sokutya ukuya kuthi ga kwi-5 g yetyuwa ngosuku, kubalulekile ukunqanda ukuthenga oku kutya, ukhetha ukutya okutsha xa kunokwenzeka. Yazi ezinye iingcebiso ngoku: Indlela yokunciphisa ukusetyenziswa kwetyuwa.
Umthombo wendalo wesodiyam
Ukutya okuphambili kwendalo okutyebileyo kwisodiyam kukutya okuvela kwimfuyo njengenyama, intlanzi, amaqanda okanye ubisi, ekufanele ukuba kungoyena ndoqo wesodium kwaye, ke ngoko, kufuneka isetyenziswe yonke imihla, kuba inegalelo kwintliziyo elungileyo kunye nokusebenza kwemisipha.
Ukutya okunezinto ezininzi ezinesodium kubandakanya:
| Ukutya kwendalo | Inani lesodiyam |
| Ingca yolwandle yaseKombu | 2805 mg |
| Unonkala | 366 mg |
| Imbaza | 289 mg |
| I-Pescadinha | 209 mg |
| Umgubo weSoy | 464 mg |
| Islamoni | 135 mg |
| Tilapia | Umgubo oyi-108 mg |
| Ilayisi | 282 mg |
| Iimbotyi zekofu | 152 mg |
| Iti emnyama kumagqabi | 221 mg |
| Roe | 73 mg |
Kuba ukutya kuqukethe isodiyamu ekwakhiweni kwayo, ngexesha lokulungiswa kwayo umntu kufuneka akuphephe ukongeza ityuwa, kuba ityiwa egqithileyo inobungozi emzimbeni. Funda ngakumbi kwi: Ityuwa egqithisileyo ayilunganga.
Ukongeza, kwezinye iimeko, ukutya okunetyuwa eninzi kuneswekile eninzi kunye namafutha, anje nge ketchup, crackers kunye neetshiphusi, umzekelo.Fumana okunye ukutya okuneswekile eninzi: Ukutya okuneswekile eninzi.
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