Zeziphi iintlobo zetyuwa kwaye zeziphi ezilungileyo zempilo
Umxholo
Ityuwa, ekwabizwa ngokuba yi-sodium chloride (NaCl), ibonelela nge-39.34% ye-sodium kunye ne-60.66% ye-chlorine. Kuxhomekeke kuhlobo lwetyuwa, ikwanokubonelela ngezinye izimbiwa emzimbeni.
Isixa setyuwa esinokusetyenziswa yonke imihla simalunga ne-5 g, kuthathelwa ingqalelo zonke izidlo zosuku, ezilingana neepakethi ezi-5 zetyuwa ye-1 g okanye itispuni yekofu. Ityuwa esempilweni yeyona inezinga eliphantsi le-sodium, njengoko le minerali inoxanduva lokunyusa uxinzelelo lwegazi kunye nokukhuthaza ukugcinwa kolwelo.
Elinye inqaku elibalulekileyo lokukhetha eyona tyuwa kukukhetha ezo zingasulungekiswanga, njengoko zigcina iiminerali zendalo kwaye zingadibanisi izinto zamachiza, ezinje ngetyuwa yeHimalaya, umzekelo.
Iindidi zetyuwa
Itheyibhile engezantsi ibonisa iintlobo ezahlukeneyo zetyuwa, iimpawu zazo, ukuba zininzi kangakanani i-sodium kunye nendlela ezisetyenziswa ngayo:
| Chwetheza | Iimbonakalo | Inani lesodiyam | Sebenzisa |
| Ityuwa esulungekisiweyo, ityuwa eqhelekileyo okanye itafile | Imbi kwi-micronutrients, iqulethe izongezo zeekhemikhali kwaye, ngokomthetho, iodine yongezwa ukulwa nokusilela kwale minerali ibalulekileyo iluncedo ekwenzeni iihomoni ze-thyroid. | 400mg nge-1g yetyuwa | Yeyona ityiwa kakhulu, inombala ocolekileyo kwaye ixubeka ngokulula kunye nezithako ngexesha lokulungiswa kokutya okanye ekutyeni emva kokuba sele ukulungile. |
| Ityuwa engamanzi | Ityuwa esulungekisiweyo ihlanjululwe emanzini amaminerali. | 11mg ngejet nganye | Ilungele iisaladi zokunonga |
| Ukukhanya kwetyuwa | 50% isodiyam engaphantsi | 197 mg nge-1g yetyuwa | Ilungele ukulunga emva kokulungiselela. Ilungile kwizigulana ezinexinzelelo. |
| Ityuwa erhabaxa | Inempilo kuba ayicociswanga. | 400mg nge-1g yetyuwa | Ilungele inyama yenyama. |
| Ityuwa yolwandle | Ayicocwanga kwaye ineeminerali ezininzi kunetyuwa eqhelekileyo. Inokufunyanwa ingqindilili, icekeceke okanye iflakes. | 420 mg nge-1g yetyuwa | Isetyenziselwa ukupheka okanye iisaladi zonyaka. |
| intyatyambo yetyuwa | Iqukethe malunga ne-10% ngaphezulu kwesodium kunetyuwa eqhelekileyo, ke ayiboniswanga kwizigulana ezixinzelelekileyo. | 450mg nge-1g yetyuwa. | Isetyenziswe kumalungiselelo gourmet ukongeza crispness. Kufuneka ibekwe kwisixa esincinci. |
| Ityuwa yaseHimalaya epinki | Ikhutshwe kwiintaba zeHimalaya kwaye inemvelaphi yolwandle. Ithathwa njengeyona ityuwa inyulu. Inezimbiwa ezininzi, ezifana ne calcium, nemagniziyam, ne potassium, nobhedu ne iron. Ukusetyenziswa kwayo kubonisiwe kwizigulana ezixinzelelekileyo. | 230mg nge-1g yetyuwa | Ngokukodwa emva kokulungiselela ukutya. Inokubekwa kwindawo yokusila. Ilungele abantu abanomfutho wexinzelelo kunye nokusilela kwezintso. |
Ukutya okwenziwe ngemizi-mveliso kuqulethe izixa ezikhulu zesodiyamu, nditsho neziselo ezibandayo, i-ayisi khrim okanye ii-cookies, ezikukutya okumnandi. Ke ngoko kuyacetyiswa ukuba usoloko ufunda ilebhile kwaye unqande ukusetyenziswa kweemveliso ezinamanani alinganayo okanye amakhulu kune-400mg yesodium nge-100g yokutya, ngakumbi kwimeko yoxinzelelo lwegazi.
Ungayisebenzisa njani ityuwa encinci
Bukela ividiyo kwaye ufunde indlela yokwenza ityuwa yasekhaya ukunciphisa ityiwa ngendlela emnandi:
Nokuba ityuwa isetyenziswa ekhitshini, kubalulekile ukusebenzisa elona xabiso lincinci kunokwenzeka. Ke, ukunciphisa ukutya kwakho ityuwa, zama:
- Susa isihlukuhli setyuwa etafileni;
- Musa ukubeka ityuwa ekutyeni kwakho ungakhange uzame kuqala;
- Kulumkele ukutya isonka kunye nokutya okugqityiweyo, okufana nokutya okutyelweyo, iifriji zaseFransi, iziqholo ezenziwe ngomgubo kunye nedayisi, iisosi ezenziwe ngokulungisiweyo kunye nezigxunyekwe, ezinje ngesausage, iham kunye ne-nuggets;
- Kuphephe ukutya ukutya okusemathinini, njengeminquma, intliziyo yesundu, umbona kunye nee-ertyisi;
- Sukusebenzisa i-ajinomoto okanye i-monosodium glutamate, ekhoyo eWorcestershire sauce, isosi yesoya kunye neesuphu esele zilungile;
- Soloko usebenzisa icephe lekofu ukuhambisa ityuwa endaweni yeepinishi;
- Faka endaweni yetyuwa iziqholo zendalo, ezinje ngee-anyanisi, igalikhi, iparsley, iichives, i-oregano, ikoriyander, ilamuni kunye neminti, umzekelo, okanye ekhaya, khulisa izityalo ezinevumba elimnandi ezithatha indawo yetyuwa.
Elinye icebo lokutshintsha ityuwa ngendlela esempilweni kukusebenzisa igomásio, ekwabizwa ngokuba yityuwa yesesame, ephantsi kwisodiyam kwaye ityebile ngecalcium, iioyile ezisempilweni, imicu kunye neevithamini ze-B.
Qiniseka Ukuba Ujonge
Isifo seWiskott-Aldrich
