Cov txheej txheem:
2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Cov zaub mov twg yuav tsum zam thiab yuav ua li cas ua noj yam tsis ntxiv ntsev ntau.
Ib teaspoon ntsev muaj 2,325 mg ntawm sodium, uas yog ntau tshaj RDA. Ntxiv rau, sodium muaj nyob rau hauv feem ntau cov zaub mov ua tiav thiab cov khoom noj yooj yim. Nws yog qhov tsim nyog rau lub cev vim nws pab tswj cov kua dej sib npaug thiab xa cov hlab ntsha impulses. Nws kuj cuam tshuam rau cov leeg nqaij contraction thiab so. Tab sis sodium kuj tuaj yeem cuam tshuam tsis zoo rau kev noj qab haus huv.
Lub raum saib xyuas cov ntsiab lus sodium hauv lub cev. Thaum tsis muaj txaus, lawv khaws cia, thiab thaum muaj ntau heev, lawv tso tawm ntau dhau hauv cov zis. Yog tias vim li cas raum tsis ua haujlwm, sodium pib nkag mus rau hauv cov ntshav. Thiab txij li thaum nws nyiam thiab khaws cov dej, qhov ntim ntawm cov ntshav nce, lub load ntawm lub plawv nce, thiab ntshav siab nce. Tag nrho cov no yog qhov tseem ceeb hauv kev txhim kho cov kab mob plawv.
Qhov pom zoo ntawm sodium ib hnub yog tsawg dua 2,300 mg. Tab sis qhov no yog tus nqi siab. Sim txo cov koob tshuaj ntxiv, tshwj xeeb tshaj yog tias koj muaj kev nkag siab zoo rau sodium.
Paub cov zaub mov twg muaj sodium
- Tag nrho cov khoom noj uas ua tiav: cov hmoov nplej, hnyuv ntxwm thiab cheeses, cov kaus poom, cov khoom noj ceev thiab cov zaub mov npaj txhij. Lawv feem ntau muaj ntsev thiab lwm yam additives.
- Ntuj qhov chaw: zaub, khoom noj siv mis, nqaij, nqaij nruab deg. Piv txwv li, ib khob mis nyuj muaj txog 100 mg ntawm sodium.
- refueling. Piv txwv li, ib teaspoon (15 ml) ntawm soy sauce muaj 1,000 mg ntawm sodium.
Noj tsawg sodium:
- Noj zaub thiab txiv hmab txiv ntoo tshiab ntxiv. Kuj yuav cov nqaij tshiab, thiab hla cov hnyuv ntxwm, hnyuv ntxwm thiab nqaij npua.
- Yog tias koj yuav cov khoom noj uas npaj txhij, xaiv cov uas muaj cov tshuaj sodium tsawg. Tsis txhob yuav cereals nrog qhov sib ntxiv ntawm cov txuj lom, muab nyiam rau ib txwm sawv daws yuav.
- Sim tsis txhob ntxiv ntsev thaum ua noj.
- Siv cov khaub ncaws tsawg dua. Soy sauce, mayonnaise, ketchup, mustard yog tag nrho cov muaj sodium. Ntxiv tshuaj ntsuab thiab txuj lom, kua txiv hmab txiv ntoo thiab citrus zest los txhim kho saj ntawm cov zaub mov tsis muaj ntsev.
Saib ntawm daim ntawv lo
Saj yuav tsis qhia koj yog tias zaub mov muaj sodium siab. Yog li ntawd, nco ntsoov saib daim ntawv qhia zaub mov noj. Nws yuav tsum qhia cov ntsiab lus ntawm ntsev thiab lwm cov khoom xyaw uas muaj sodium, piv txwv li:
- Monosodium glutamate (E621).
- Baking soda (sodium bicarbonate).
- Baking hmoov.
- Sodium hydrogen phosphate.
- Sodium alginate hmoov.
- Sodium citrate.
- Sodium nitrite.
Sim zam cov khoom noj uas muaj ntau tshaj 200 mg sodium ib zaug. Ua li no, xyuam xim rau pes tsawg servings nyob rau hauv lub pob. Cov ntaub ntawv no kuj tseem yuav suav nrog cov khoom noj muaj txiaj ntsig.
Muaj ntau cov khoom lag luam hauv khw muag khoom uas hais tias "tsawg sodium" lossis "tsis muaj ntsev," tab sis qhov ntawd tsis tau txhais hais tias tag nrho cov khoom muaj sodium tsawg. Feem ntau, cov ntawv sau no txhais tau li hauv qab no:
- "Tsis muaj ntsev". Txhua qhov kev pabcuam muaj tsawg dua 5 mg sodium.
- "Low sodium". Cov ntsiab lus sodium yog txo los ntawm tsawg kawg yog 50% piv rau li qub.
- "Tsis muaj ntsev ntxiv." Tsis muaj ntsev ntxiv thaum ua, tab sis cov khoom xyaw lawv tus kheej yuav muaj ntau sodium.
Tawm ntawm tus cwj pwm maj mam
Koj tuaj yeem cob qhia koj tus kheej kom noj ntsev tsawg. Cia li txo tus nqi maj mam. Siv unsalted seasonings pib nrog, thiab txwv cov ntsev ib hnub twg rau ib lub quarter teaspoon. Tshem cov ntsev shaker ntawm lub rooj. Nyob rau tib lub sijhawm, koj yuav tau siv rau nws, thiab qee yam khoom noj yuav ua rau koj xav tias oversalted rau koj.
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