Ukutya okuphezulu okungama-30 kwiSodium kunye nokuba utye ntoni endaweni yoko

Umxholo

• 1. Shrimp
• 2. Isuphu
• 3. Ham
• 4. Ipudding ekhawulezileyo
• 5. I-Cottage cheese
• 6. Ijusi yemifuno
• 7. Ukunxiba isaladi
• 8. Ipitsa
• 9. Iisendwitshi
• 10. Imhluzi kunye nesitokhwe
• 11. Iibhokisi zeetapile ezinamabhokisi
• 12. Iinyama zenyama yehagu
• 13. Imifuno enkonkxiweyo
• 14. Isonka samasi esisetyenzisiweyo
• 15. UJerky kunye nezinye inyama ezomisiweyo
• 16. Iitortilla
• 17. ukusika okubandayo kunye nesalami
• 18. Iipretzeli
• 19. Iidumba
• 20. Iisosi
• 21. Izinja ezishushu kunye nebratwurst
• 22. Isosi yetumato
• 23. I-Bagels kunye nezinye izonka
• 24. Inyama enkonkxiweyo, iinkukhu kunye nokutya kwaselwandle
• 25. Abancedisi besidlo esibhokisi
• 26. Iibhiskiti
• 27. IMacaroni kunye netshizi
• 28. Ukutya okubandayo
• 29. Iimbotyi ezibhakiweyo
• 30. Isoseji, ibhekoni kunye nengulube yetyuwa
• Umgca wezantsi

Itafile yetyuwa, eyaziwa ngokuba yimichiza njenge-sodium chloride, yenziwe nge-40% yesodium.

Kuqikelelwa ukuba ubuncinci isiqingatha sabantu abanexinzelelo lwexinzelelo banexinzelelo lwegazi elichaphazeleka kukusetyenziswa kwesodiyam - oko kuthetha ukuba banetyuwa. Ukongeza, umngcipheko wovakalelo lwetyuwa ukwanda kunye nobudala (,).

I-Reference Daily Intake (i-RDI) yesodium yi-2,300 mg-okanye malunga ne-1 itispuni yetyuwa ().

Okwangoku, umndilili we-sodium nsuku zonke e-United States yi-3,400 mg-ephezulu kakhulu kunesiphelo esinconyelweyo.

Oku ikakhulu kuvela kukutya okuhlanganisiweyo kunye nokutyela, endaweni yokusebenzisa gwenxa ishawa yakho ().

Isodium yongezwa kukutya kwincasa nanjengenxalenye yolondolozo lokutya kunye nezongezo ().

Nazi izinto ezingama-30 zokutya ezihlala zine-sodium eninzi-kwaye yintoni ongayitya endaweni yoko.

1. Shrimp

Ipakishwe, icacile, i-shrimp eqingqiweyo ihlala iqulethe ityuwa eyongeziweyo yencasa, kunye nesigcina-sisityebi esityebileyo. Umzekelo, isodium tripolyphosphate idla ngokudityaniswa ukunceda ukunciphisa ukulahleka kokufuma ngexesha lokunyibilika ().

I-ounce ezi-3 (i-85-gram) esebenza nge-shrimp engumkhenkce engafakwanga iqulathe ubuninzi obungama-800 mg we-sodium, 35% ye-RDI. Isonka, i-shrimp eyosiweyo ngokufanayo inetyiwa (, 8).

Ngokuchaseneyo, i-ounce ezi-3 (85-gram) enikezela nge-shrimp esandula ukubanjwa ngaphandle kwetyuwa kunye nezongezo ine-101 mg yesodium, okanye i-4% ye-RDI ().

Khetha abo basandula ukubanjwa ukuba unakho okanye ujonge ivenkile yokutya esempilweni ye-shrimp engumkhenkce ngaphandle kwezongezo.

2. Isuphu

Iisobho, ezipakishwe kunye neendawo zokutyela ezilungiselelwe irestyu zihlala zipakisha isodiyamu eninzi, nangona unokufumana ukhetho oluncitshisiweyo lwe-sodium yezinye iintlobo zeekhonkxi.

Isodiyam ikakhulu ivela kwityuwa, nangona ezinye iisuphu zikwanazo nezongezo ze-sodium-rich, ezifana ne-monosodium glutamate (MSG).

Ngokomndilili, isobho enkonkxiweyo ine-700 mg yesodium, okanye i-30% ye-RDI, ngekomityi enye (245-gram) ekhonza ().

3. Ham

UHam uphezulu kwi-sodium kuba ityuwa isetyenziselwa ukunyanga kunye nokunambitheka kwenyama. I-ounce ezi-3 (i-85-gram) yokuhambisa i-ham egcadiweyo i-1,117 mg yesodium, okanye i-48% ye-RDI ().

Akukho mqondiso weenkampani zokutya ezisika umva kwindlela enetyiwa ngayo le nyama ithandwayo. Kwisampulu yesizwe yakutshanje yokutya kwase-US, abaphandi bafumanise ukuba i-ham yayiphezulu nge-14% kwisodium kunakuhlalutyo lwangaphambili ().

Cinga ukusebenzisa i-ham kuphela njengesiqhelo sexeshana ngesixa esincinci kunokuba utye ngokupheleleyo.

4. Ipudding ekhawulezileyo

IPudding ayinambitha ityuwa, kodwa kuninzi ukufihla kwesodium kumxube wepudding kwangoko.

Le sodiyam ivela kwityuwa kunye nezongezelelo ezine-sodium - i-disodium phosphate kunye ne-tetrasodium pyrophosphate-esetyenziselwa ukunceda ukujiya kwangoko kwangoko.

Inxalenye ye-25-gram ye-vanilla pudding mix-esetyenziselwa ukwenza ikomityi ye-1/2 yokukhonza-ine-350 mg yesodium, okanye i-15% ye-RDI.

Ngokwahlukileyo, umlinganiso ofanayo womxube we-vanilla pudding oqukethe i-135 mg yesodium, okanye i-6% ye-RDI (11, 12).

5. I-Cottage cheese

I-Cottage cheese iyimithombo efanelekileyo ye-calcium kunye nomthombo ogqwesileyo weprotheni, kodwa iphinda iphezulu kakhulu ityuwa. Ikomityi ye-1/2 (i-113-gram) yokuhambisa i-cottage cheese i-avareji ye-350 mg yesodium, okanye i-15% ye-RDI (13).

Ityuwa kwi-cottage cheese ayaneli nje ukukhulisa ukunambitheka kodwa ikwa negalelo kubume kunye nokusebenza njengesigcinakaliso. Ke ngoko, awuyi kufumana iinguqulelo ezinesodium ephantsi ().

Nangona kunjalo, olunye uphononongo lufumanise ukuba ukuhlanjwa kwecottage cheese phantsi kwamanzi abalekayo imizuzu emi-3, emva koko kuyikhuphe, kunciphisa umxholo we-sodium ngama-63% ().

6. Ijusi yemifuno

Ukusela ijusi yemifuno yindlela elula yokufumana imifuno yakho, kodwa ukuba awuyifundanga iilebheli zesondlo, ungasela i-sodium eninzi, nayo.

I-ounce eziyi-8 (240-mL) yokuhambisa ijusi yemifuno inokuba ne-405 mg yesodium, okanye i-17% ye-RDI ().

Ngethamsanqa, ezinye iimveliso zinika iinguqu ezinesodium ephantsi, oko kuthetha ukuba abanakuba ngaphezulu kwe-140 mg yesodium ngokusebenza ngokwemigaqo ye-FDA (16).

7. Ukunxiba isaladi

Enye yesodiyam enxibe isaladi ivela kwityuwa. Ukongeza, ezinye iimveliso zongeza i-sodium ene-flavour additives, ezifana ne-MSG kunye nabazala bayo, i-disodium inosinate kunye ne-disodium guanylate.

Kuphononongo lokutya kwegama eliphambili elithengiswa kwiivenkile zase-US, isaladi yokunxiba i-avareji ye-304 mg yesodium nge-2-icephe (28-gram) ekhonza, okanye i-13% ye-RDI ().

Nangona kunjalo, isodiyam ibisusela kwi-10-620 mg ngokusebenza kuzo zonke iisampulu zokunxitywa kwesaladi, ke ukuba uyothenga ngononophelo, unokufumana isodiyamu enye ().

Olunye ukhetho olungcono kukuzenzela olwakho. Zama ukusebenzisa ioyile ye-olive eyintombi kunye neviniga.

8. Ipitsa

I-pizza kunye nezinye izitya ze-akhawunti yezitya ezimalunga nesiqingatha sabantu baseMelika abadlayo.

Uninzi lwezithako, ezinje ngeshizi, isosi, intlama, kunye nenyama egqityiweyo, inezinto ezininzi zesodium, ezongeza ngokukhawuleza xa zidityanisiwe ().

Isilayidi esikhulu, i-140-gram sesitolo esithengiweyo, i-pizza eqingqiweyo ye-pizza i-avareji ye-765 mg yesodium, okanye i-33% ye-RDI. Isilayidi esilungiswe kwindawo yokutyela sineepakethe ezinobungakanani obufanayo nangaphezulu- umndilili we-957 mg yesodium, okanye i-41% yeRDI (,).

Ukuba utya isilayidi esingaphezulu kwesinye, isodiyam yongeza ngokukhawuleza. Endaweni yoko, zithintele kwisilayidi esinye kwaye ugqibezele ukutya kwakho ngokutya okunesodiyamu esezantsi, njengesaladi eluhlaza enamagqabi enxibe isodiyamu ephantsi.

9. Iisendwitshi

Iisendwitshi zezinye zezinto ezininzi zokutya ezityala phantse isiqingatha se-sodium American.

Isonka, inyama egqityiweyo, itshizi, kunye nezinto ezisetyenziswa rhoqo ukwenza iiswitshi zonke zinegalelo kwi-sodium ().

Umzekelo, isandwich yolwandle yangeesentimitha ezi-6 eyenziwe ngokusika kubanda i-1,127 mg yesodium, okanye i-49% yeRDI ().

Ungayinciphisa kakhulu isodiyam, ngokukhetha ii-sandwich ezingafakwanga zingasetyenziswanga, ezinje ngesifuba senkukhu esiqhotsiweyo kunye ne-avocado ecociweyo kunye ne-tomato.

10. Imhluzi kunye nesitokhwe

Umhluzi opakishiweyo kunye nesitokhwe, esisetyenziswa njengesiseko sesuphu okanye isityu okanye ukunambitha inyama kunye nezitya zemifuno, zidume ngokuba netyuwa eninzi.

Umzekelo, i-8-ounce (240-mL) yokuhambisa umhluzi wenkomo umyinge we-782 mg yesodium, okanye i-34% ye-RDI. Inkukhu kunye nemifuno yemifuno ngokufanayo iphakamileyo kwisodiyam (17, 18, 19).

Ngethamsanqa, unokufumana ngokulula i-sodium broths kunye ne-stocks, ezinama-25% ubuncinci be-sodium ngokusebenza kuneenguqulelo eziqhelekileyo ().

11. Iibhokisi zeetapile ezinamabhokisi

Izitya zeetapile ezibhokisiweyo, ngakumbi iitapile ezineswekile kunye nezinye iitapile ezihlaziyiweyo, pakisha ityuwa eninzi. Ezinye ziqulathe isodiyam evela kwi-MSG kunye nokulondolozwa.

I-1/2-indebe (27-gram) yenxalenye yomxube weetapile owomileyo- owenza ikomityi ye-2/3 ephekiweyo iphekwe-ine-450 mg yesodium, okanye i-19% yeRDI (21).

Wonke umntu angangcono ngokutshintsha iitapile ezibhokisiwe ngenxa yesitatshi esinezakha mzimba, ezinje ngebhatata ebilayo okanye isikwashi sasebusika.

12. Iinyama zenyama yehagu

Izikhumba zeengulube ezinqabileyo (izikhumba) ziye zakhula ekuthandeni ngenxa yokunyuka komdla kwi-low-carb ketogenic diet.

Nangona kunjalo, nangona iihagu zenyama yehagu iyi-keto-friendly snack, ziphezulu kwisodiyam.

I-ounce enye (28-gram) yokukhonza i-rinds yehagu ine-515 mg ye-sodium, okanye i-22% ye-RDI. Ukuba ukhetha i-barbecue flavour, ukukhonza kune-747 mg ye-sodium, okanye i-32% ye-RDI (22, 23).

Ukuba unqwenela into etyumkileyo, cinga endaweni yamantongomane angenagwele

13. Imifuno enkonkxiweyo

Imifuno enkonkxiweyo ilungile kodwa ipakisha isabelo sayo se-sodium.

Umzekelo, 1/2-indebe (124-gram) yokukhonza ii-ertyisi ezinamathanga ine-310 mg yesodiyam, okanye i-13% ye-RDI. Kwangokunjalo, ikomityi eyi-1/2-indebe (122-gram) yokuhambisa iipakethe ze-asparagus enkonkxiweyo ezingama-346 mg zesodiyam, okanye i-15% ye-RDI (24, 25).

Ukucoca kunye nokucoca imifuno enkonkxiweyo kwimizuzu embalwa kunokunciphisa umxholo we-sodium nge-9-23%, kuxhomekeke kwimifuno. Ngaphandle koko, khetha imifuno ecacileyo, efriziwe, ephantsi kwi-sodium kodwa efanelekileyo (26).

14. Isonka samasi esisetyenzisiweyo

Iitshizi ezicwangcisiweyo, kubandakanywa ushizi waseMelika osikiweyo kunye nesonka esenziwe ngesonka esifana neVelveeta, zihlala zisebenza ngaphezulu kwisodiyam kuneshizi yendalo.

Oku kungenxa yokuba itshizi elicwangcisiweyo lenziwa ngoncedo lweemulsifying salts, ezinje ngesodium phosphate, kumaqondo obushushu aphezulu, enza imveliso ehambelanayo, egudileyo (27).

I-ounce enye (28-gram) esebenza ngetshizi yaseMelika ine-377 mg yesodium, okanye i-16% ye-RDI, ngelixa inani elifanayo lesonka samasi linama-444 mg esodium, okanye i-19% ye-RDI (28, 29) .

Endaweni yoko, khetha i-sodium esezantsi, itshizi yendalo, enje ngeSwitzerland okanye i-mozzarella.

15. UJerky kunye nezinye inyama ezomisiweyo

Ukuphatheka kweerky kunye nezinye inyama ezomileyo kubenza babe ngumthombo olungileyo weprotheni, kodwa ityuwa isetyenziswa kakhulu ukuyigcina kunye nokunyusa incasa.

Umzekelo, i-ounce enye (28-gram) yokuhambisa iipakethe zenyama yenkomo eyi-620 mg yesodium, okanye i-27% ye-RDI (30).

Ukuba ungumlandeli wejerky, khangela inyama kwizilwanyana ezityiswa ingca okanye eziphakanyiswe ngokwasemzimbeni, njengoko zithande ukuba noluhlu lwezithako ezilula kunye nesodiyamu encinci. Kodwa qiniseka ukujonga ileyibhile ().

16. Iitortilla

Iitortilla zine-sodium eninzi, ubukhulu becala evela kwityuwa kunye neearhente zokwenza igwele, ezinje ngesoda yokubhaka okanye umgubo wokubhaka.

I-8-intshi (55-gram) yomgubo we-tortilla eyi-391 mg yesodium, okanye i-17% ye-RDI. Ke ngoko, ukuba utya ii-tacos ezimbini ezithambileyo, uya kufumana isinye kwisithathu se-RDI yesodiyam kwiitortilla zodwa ().

Ukuba uthanda iitortilla, khetha ukutya okuziinkozo okupheleleyo kwaye uqwalasele ukuba inani le-sodium lingena njani kwisibonelelo sakho semihla ngemihla.

17. ukusika okubandayo kunye nesalami

Ayisikukubandezeleka okubandayo kuphela - ikwabizwa ngokuba yinyama yesidlo sasemini- kunye nesalami inetyuwa eninzi, uninzi lwenziwa ngezinto ezigcina isodium kunye nezinye izongezo.

I-gram engama-55 (2-ounce) enika ukusika kubanda ama-497 mg esodium, okanye i-21% ye-RDI. Inani elifanayo leepakethe ze-salami nangaphezulu-i-1,016 mg, okanye i-44% ye-RDI (,).

Isikiweyo, inyama entsha-efana nenyama yenkomo okanye i-turkey-lukhetho olusempilweni.

18. Iipretzeli

Amakristali amakhulu etyuwa ngaphezulu kwee-pretzels yinqaku lakho lokuqala lomxholo wesodium.

I-ounce enye (i-28-gram) yokuhambisa i-pretzels i-322 mg yesodium, okanye i-14% ye-RDI ().

Unokufumana i-pretzels engagunyaziswanga, kodwa ayifanele ibe yinto yakho yokutya, njengoko ihlala isenziwa ngomgubo omhlophe kwaye inexabiso elincinci lesondlo.

19. Iidumba

I-ounce enye (i-28-gram) yomkhonto we-dill pickle-uhlobo lwe-pickle olunokuza kunye nesandwich ye-deli - ine-241 mg ye-sodium, okanye i-10% ye-RDI ().

I-sodium kwii-pickles ezipheleleyo zongezwa ngokukhawuleza. Iipakethi zokupheka zedill ephakathi-561 mg yesodium, okanye i-24% ye-RDI. Ukuba usekutyeni okuthintelwe isodiyamu, gcina iinepiki zincinci ().

20. Iisosi

Unokuncasa ukutya ngeesosi nokuba ngexa lokupheka okanye etafileni, kodwa ezinye zezo flavour zivela kwityuwa.

Isosi yesoya iphakathi kweyona ityuwa inetyuwa kakhulu - itispuni e-1 (15-ml) epakisha iipakethi eziyi-1,024 mg yesodiyam, okanye i-44% yeRDI (16, 32).

Isosi ye-barbecue ityuwa nayo, kunye neepunipoyi ezi-2 (30 ml) ezinikezela nge-395 mg yesodium, okanye i-17% ye-RDI (16, 33).

Unokufumana iinguqu ezincitshisiweyo zesodium ezinye iisosi, kubandakanya isosi yesoya, okanye wenze eyakho ukugcina amanqanaba asezantsi.

21. Izinja ezishushu kunye nebratwurst

Kwisampulu yakutshanje yokutya okupakishwe e-US, inja eshushu okanye ikhonkco le-bratwurst lilinganise i-578 mg yesodium, okanye i-25% ye-RDI ().

Nangona kunjalo, isodiyam ibisusela kwi-230-1,330 mg kwisampulu yezi nyama ziqhubekileyo, ezibonisa ukuba xa ufunda iilebhile ngononophelo, unokufumana ukhetho olunezantsi-sodium ().

Okwangoku, iinyama ezenziweyo zigcinwa ngcono ukuba ziphathwe ngamanye amaxesha kunokuba zihlawulwe mihla le. Umbutho wezeMpilo weHlabathi (i-WHO) ulumkisa ngelithi ukutya inyama egqityiweyo kuyonyusa umngcipheko wakho womhlaza othile,,).

22. Isosi yetumato

Awunakucinga ukujonga i-sodium kwitoti ye-tomato sauce okanye ezinye iimveliso zetamatato enkonkxiweyo, kodwa kufanelekile.

Ikomityi ye-1/4 (62 gram) yesosi yetumato ine-321 mg yesodium, okanye i-14% ye-RDI (36).

Ngethamsanqa, iimveliso zetamatato enkonkxiweyo ngaphandle kwetyuwa eyongeziweyo ziyafumaneka ngokubanzi.

23. I-Bagels kunye nezinye izonka

Nangona isonka, i-buns, kunye nee-rolls zesidlo ngokubanzi zingenazo izixa ezothusayo zesodiyamu, inokongeza kakhulu abantu abatya ii-servings ezininzi ngemini ().

I-Bagels ligalelo elikhulu le-sodium, njengoko zihlala ziqhuba ngobukhulu obukhulu. Ivenkile enye yokutya i-bagel iqulethe i-400 mg yesodium, okanye i-17% ye-RDI ().

Ukukhetha isahlulo esincinci sesonka kuya kukunceda unciphise isodiyam, kwaye ukukhetha iinguqulelo ezipheleleyo ezinempilo kusempilweni.

24. Inyama enkonkxiweyo, iinkukhu kunye nokutya kwaselwandle

Njengokunye ukutya okusemathinini, ukutya okusemathinini kuphezulu kwi-sodium kunabalingani babo abatsha, nangona abanye abavelisi banokunciphisa i-sodium ngokuthe ngcembe.

Kuhlalutyo lwamva nje, ityhunti enkonkxiweyo i-247 mg yesodium nge-3-ounce (85-gram) ekhonza, okanye i-10% ye-RDI. Oku kubonisa ukwehla nge-27% kumxholo wesodiyam xa kuthelekiswa neminyaka emininzi eyadlulayo ().

Kolunye uhlalutyo lwamva nje, inkukhu enkonkxiweyo okanye iturkey yayine-212-425 mg yesodium nge-3-ounce (85-gram) yokukhonza, eyi-9-18% ye-RDI (8).

Nangona kunjalo, inyama ephilisiweyo, inyama enkonkxiweyo, efana nenyama yenkomo kunye nengulube, zazinetyuwa kakhulu-i-794-1,393 mg yesodium nge-3-ounce (85-gram) ekhonza, okanye i-29-51% ye-RDI.

Dlulisa oku kukhetho lwe-sodium ephantsi okanye uthenge okutsha ().

25. Abancedisi besidlo esibhokisi

Abancedisi bokutya ebhokisini baqulethe ipasta okanye esinye isitashi kunye nesosi eyimpuphu kunye nesinongo. Ngokwesiqhelo wongeza nje amanzi kunye nenkomo yomhlaba emdaka- okanye ngamanye amaxesha inkukhu okanye ityhuna- emva koko uyipheke kwisitofu sakho.

Kodwa oku lula kuza ngexabiso eliqengqelekileyo - kukho ngokubanzi malunga ne-575 mg yesodium nge-1 / 4-1 / 2 indebe (30-40 gram) yomxube owomileyo, okanye i-25% ye-RDI ().

Eyona ndlela isempilweni kwaye ukanti enye indlela ekhawulezayo kukwenza isitya sakho se-fry esine nyama ecekeceke okanye inkukhu kunye nemifuno efriziwe.

26. Iibhiskiti

Esi sidlo sakusasa sithandwayo sipakisha isabelo saso se-sodium nangona ingafakwanga kwi-gravy. Ezi uzenzayo kwintlama efriziwe okanye efrijini inokuba phezulu kakhulu kwisodiyam, ke thintela ii-biscuits kunyango lwamathuba athile ().

Kwisampulu yelizwe liphela eUnited States, ibiscuit enye eyenziwe ngentlama ehlanganisiweyo iphakathi ngama-528 mg esodium, okanye i-23% yeRDI. Okwangoku, ezinye ziqulathe ubuninzi be-840 mg yesodium ngokusebenza, okanye i-36% ye-RDI ().

27. IMacaroni kunye netshizi

Oku kutya kukutya kuthuthuzelayo kuphezulu kwi-sodium, ikakhulu ngenxa yesosi yetyuwa enetyiwa. Nangona kunjalo, uhlalutyo lwamva nje lubonisa ukuba abavelisi banciphise isodiyam kwi-macaroni kunye netshizi ngomndilili we-10% ().

Idatha yangoku ibonisa ukuba i-2.5-ounce (70-gram) isetyenziselwa umxube owomileyo osetyenziselwa ukwenza ikomityi e-1 (189-gram) yokukhonza imacaroni kunye netshizi kumyinge we-475 mg yesodium, okanye i-20% yeRDI (,) .

Ukuba ufuna ngamanye amaxesha ukutya imacaroni kunye netshizi, cinga ukuthenga inguqulelo epheleleyo kunye nokunciphisa isitya ngokongeza imifuno, enje nge-broccoli okanye isipinatshi.

28. Ukutya okubandayo

Ukutya okuninzi okukhenkcezisiweyo kuphezulu kwisodiyam, ezinye ziqulathe ubuncinci isiqingatha sesabelo sakho semihla ngemihla sesodiyam kwisitya ngasinye. Jonga ileyibhile yohlobo ngalunye, njengoko isodiyam inokwahluka kakhulu ngaphakathi komgca othile wemveliso (39).

I-FDA ibeke umda we-600 mg yesodium kwisidlo esiqanduselweyo ukuze ube sempilweni. Ungayisebenzisa le nombolo njengomda ofanelekileyo we-sodium xa uthenga ukutya okubandisiweyo. Kusempilweni ukwenza ukutya kwakho ().

29. Iimbotyi ezibhakiweyo

Ngokungafaniyo nezinye iimbotyi ezisenkonkxiweyo, ngekhe uhlambe iimbotyi ezibhakiweyo ngamanzi ukuhlamba ezinye zetyuwa kuba uzakube ususa isosi enencasa ngokunjalo (40).

Ikomityi ye-1/2 (i-127-gram) yokuhambisa iimbotyi ezibhakiweyo kwiipakethi zeesosi 524 mg yesodium, okanye i-23% yeRDI.

Iiresiphi zokwenza iimbotyi ezibhakiweyo ekhaya zisenokungabi nayo i-sodium encinci, kodwa ungaziguqula ukunciphisa ityuwa eyongeziweyo (41, 42).

30. Isoseji, ibhekoni kunye nengulube yetyuwa

Nokuba kunxibelelwano okanye iipatties, umyinge we-sausage engama-415 mg yesodium nge-2-ounce (55-gram) ekhonza, okanye i-18% ye-RDI ().

I-ounce enye (28-gram) yokukhonza ibhekoni ine-233 mg yesodium, okanye i-10% ye-RDI. I-bacon yaseTurkey inokupakisha nje isodiyam eninzi, ke jonga iilebhile yesondlo (43, 44).

I-ounce enye (28-gram) isetyenziselwa ityuwa yehagu, esetyenziselwa ukunambitha izitya ezinje ngeembotyi ezibhakiweyo kunye ne-clam chowder, ine-399 mg ye-sodium, okanye i-17% ye-RDI, kwaye iphantse iphindwe kabini kumanqatha ebhekoni (43, 45 ).

Kwimpilo entle, kuya kufuneka usike umda ekusebenziseni kwakho ezi nyama ziqhubekileyo- nokuba zithini na ukubalwa kwesodiyam.

Umgca wezantsi

Uninzi lwabantu ludlula kude kuncomelo oluphezulu lwe-2,300 mg yesodium ngosuku.

Ukongeza, umngcipheko wokukhula koxinzelelo lwegazi oluphezulu lwetyuwa ukwanda ngokobudala.

Ukunciphisa i-sodium, kungcono ukunciphisa ukutya okucutshungulwayo, okupakishwe, kunye nokutya, njengoko bengena kwi-sodium eninzi ongayikukrokrela.

Iinyama ezigqityiweyo- ezinje nge ham, ukusika okubandayo, ijeyiki, izinja ezishushu kunye nesoseji- ziphezulu kakhulu kwisodiyam. Nokuba icacile, i-shrimp eqandisiweyo ihlala iphathwa ngezongezo ezinobutyebi be-sodium.

Ukutya okufanelekileyo-kubandakanya iitapile ezibhokisi, isuphu enkonkxiweyo, ipudding ekhawulezileyo, abancedisi bokutya, ipitsa, kunye nokutya okuneqhwa- nazo zihlala zibaleka kakhulu kwisodiyam, njengokutya okutyiwa okutyiwa njengeehagu zehagu kunye neepretzels.

Abanye abavelisi banciphisa ngokuthe ngcembe isodiyam kukutya okuthile okuhlanganisiweyo, kodwa utshintsho lwenzeka kancinci. Nokuba zithini na, uninzi loku kutya akunampilo.

Kuhlala kulunge kakhulu ukukhetha ukungaphunyezwa, ukutya okupheleleyo.