Amanyathelo okuqalisa i-Low-Sodium Diet

Iresiphi yokuzama: Isaladi yeKale eneCreamy Poppy Seed yokunxiba

Ithisipuni enye yetyuwa yetafile ngosuku. Oko malunga ne-2,300 mg yesodium-kwaye konke okudingayo ekutyeni okunempilo. Endaweni yoko, umndilili waseMelika ufumana i-whipping 3,400 mg ngosuku, ngokutsho kweAmerican Heart Association. Ngokuhamba kwexesha, loo sodium eninzi inyusa umngcipheko wakho woxinzelelo lwegazi, iingxaki zezintso, isifo sentliziyo kunye nezinye iimeko ezinzulu kunye nezithintelweyo.

Nangona ukutya okuphantsi kwe-sodium yi-1,500 mg kuphela ngosuku, ukunciphisa umva kwi-2,300 mg kusabhekwa njengentliziyo ephilileyo, uthi uKristen Gradney, M.H.A., R.D.N., umkhulumeli we-Academy of Nutrition and Dietetics. 'Ukufikelela kuma-2,300 kusengqiqweni ngakumbi,' utsho. 'Unokubona ukuphucuka okuphawulekayo ngokufika nje apho.'

Zama ezi ngcebiso kunye neendlela zokupheka ezimnandi, kwaye unokugungqa umkhwa wakho wetyuwa kwiiveki nje ezimbini ukuya kwezintathu.

I-costco yasendle ibambe isalmon

Funda ngokugqithisileyo: Imithombo ye-10 yokutya ephezulu yeSodium

Thetha noGqirha wakho kuqala

'Ngamanye amaxesha, abantu bazama ukusika yonke ityuwa yabo, kwaye banokukwehla kakhulu,' utsho uGradney. Nangona oko kunqabile, kusoloko kulungele ukujonga ugqirha wakho ngaphambi kokuba wenze utshintsho olukhulu lokutya.

Yithathe Kancinane

Iresiphi yokuzama: IChickpea kunye neQuinoa Buddha Bowl

Zama ukuya kwi-turkey ebandayo, kwaye uya kuziva uvinjwa kwaye unikezele. 'Ukutya kwakho akuyi kuba mnandi kwaphela, kwaye uya kubuyela apho ubukade ukhoyo,' ulumkisa ngelitshoyo uGradney.

Endaweni yoko, qala ngokucotha: Zama iimbotyi ezikhenkcezisiweyo iveki enye endaweni yenkonkxiweyo (okanye uhlambulule iimbotyi zakho ezinkonkxiweyo ukunciphisa isodiyam), okanye utsibe ukugalela ityuwa kwisidlo sakho phambi kokuba ungcamle. Njengoko usenza utshintsho ngokuthe ngcembe, 'incasa yakho iyavuka,' utsho uGradney. Uqalisa ukubona ezinye iziqholo, yaye ukutya kuphinda kube mnandi.

Ukuvalwa kwamatyotyombe kaJoe

Kuphephe ukutya okuneSodium-Heavy

Ngethamsanqa, ezinye iinketho ezincitshisiweyo zesodium ngoku ziyafumaneka, kodwa kusekho abanye abagwenxa ekufuneka ubalumkele. Oku kutya kudla ngokuba zezinye zezoni, utsho uGradney:

Iipikili
Isosi yespaghetti
I-ketchup, i-steak sauce, i-sauce eshushu kunye nezinye iziqholo
Inyama egayiweyo
Isonka
Iziselo zezemidlalo
Ukunxiba isaladi
Ibhokisi ye-mac kunye netshizi okanye i-ramen noodles
Ukutya okukhawulezayo, okanye 'nantoni na oyifumanayo kwi-drive-through'

Funda ngokugqithisileyo: Izinxibo zasekhaya zeSaladi ephantsi-Sodium

yeyiphi iti ekufuneka ndiyisele

Jonga kabini iileyibhile

'Kufuneka uzifunde ngokupheleleyo iilebhile,' utsho uGradney. Into ebizwa ngokuba yi-sodium ephantsi inokuba ngaphantsi kwenguqulo eqhelekileyo-kodwa iphezulu kakhulu ukuba ibe yinto efanelekileyo yokukhetha. Okanye ukutya okuqhelekileyo okunempilo, njenge-hummus, kunokumangalisa ngokumangalisayo kwi-sodium.

Okuchaseneyo kuyinyaniso, kwakhona: Ukutya ocinga ukuba kuphezulu kwisodium kunokuba kulungile. Ngokomzekelo, i-spaghetti sauce ihlala ilayishwa ngesodium, kodwa ezinye iimpawu ngoku awunazo iinketho zongezwa ngetyuwa. Okanye zama ukwenza eyakho ekhaya, apho ulawula ityuwa, njengale Spaghetti eneSauce yenyama eKhawulezayo.

'Kufuneka ufunde ileyibhile ukuze ufumanise oko,' utshilo uGradney. Ukuba uthenga ukutya okufriziwe, khangela ukuba i-sodium ingaphantsi kwe-700 mg ngokukhonza. Ingxowa yeetshiphusi okanye ezinye i-snacks kufuneka ibe yi-100 ukuya kwi-200 mg.

Zama eKitchen

Iresiphi yokuzama: Lemon-Garlic Shrimp phezu Orzo kunye Zucchini

Nazi iindlela ezimbalwa zokwenza iiresiphi ngaphandle kwetyuwa eyongeziweyo:

Yenza esakho isinongo.Kunokuba uthenge ityuwa efakwe kwipakethe yesinongo, zama ukuzenzela. Sebenzisa i-paprika eyongezelelweyo kunye ne-chili powder ukwenza ityuwa encinci. I-Ditto yokunxitywa kwesaladi: iivinaigrettes zasekhaya kunye ne-creamy dressings incasa entsha kwaye ikuvumela ukuba utsibe isodium eyongeziweyo, izigcini kunye neekhalori.Sebenzisa imifuno emitsha.Bongeza incasa engaphezulu kuneyomisiweyo, kwaye banokunika i-taste buds yakho amava amatsha.Ukuthanda iilamuni.Iasidi inyusa incasa phantse kuyo yonke into-kwaye iyakwazi ukulinganisa incasa yetyuwa.Pula kwaye uphinde.Ukuhlambulula iimbotyi ezinkonkxiweyo okanye ityhuna kuthatha nje imizuzwana embalwa, kwaye ihlamba isodiyam eyongezelelweyo phantsi kombhobho.Yongeza nje isiqingatha.Umntwana wakho uyayithanda ibhokisi yeemac kunye netshizi? Sebenzisa kuphela isiqingatha sepakethi yesonka samasi kunye nezinongo.Zama ukuqhotsa imifuno.Iqinisa incasa ukuze ungaphoswa yityuwa.

Phinda ucinge ngeCravings enetyuwa

Iresiphi yokuzama: Umxube weNdlela yasekhaya

'Uninzi lweesnacks ezinetyuwa-iitships, iipretzels, iipopcorn-zonke zityebile,' utsho uGradney. Zibuze, yityuwa le ndiyirhalelayo, okanye yingqushu? Zama ukutya ukutya okukrunekileyo, okungenayo ityuwa, uze ubone ukuba oko kuyawanelisa na loo mnqweno. Ukuba ufuna, yongeza ityuwa encinane.

'Kusoloko kumalunga nawe ukulawula ityuwa kunokuthenga into epakishwe kwangaphambili,' utsho uGradney.

Iiresiphi zeSnack eziphantsi-Sodium

Gafaza iTyuwa imini yonke

Ungazami ukutsiba kwangethuba emini ukuze ukwazi ukugabha kamva kwisidlo sangokuhlwa esigcwele isodiyam ebusuku. 'Kuninzi ekufuneka kwenziwe ngumzimba wakho,' uyalumkisa uGradney. Unokufumana ukuphelelwa ngamanzi emzimbeni, kwaye kuya kufuneka usele kwaye uchame kakhulu ukuze ulahle yonke loo sodium engaphezulu. Hamba lula kwinkqubo yakho, kwaye usasaze i-sodium ngamanani amancinci phezu kwazo zonke izidlo zakho.

Isiqhamo semonki yomrhwebi

Okukwintsusa

Musa ukuvumela ukutya kwakho-okanye isodium-kulawulwe. 'Sifuna abantu benze ukhetho olufanelekileyo. Mhlawumbi uya kuqonda ukuba iipikili yinto ongayenza ngaphandle kwayo,' utshilo uGradney. 'Asikokungaphindi uyitye ityuwa kwakhona.'