Ke kuke ʻana me ka paʻakai ʻole

ʻO Sodium kekahi o nā mea nui i ka paʻakai pākaukau (NaCl a i ʻole sodium chloride). Hoʻohui ʻia i nā meaʻai he nui e hoʻonui i ka ʻono. Hoʻopili ʻia ka nui o ka sodium i ke koko kiʻekiʻe.

ʻO ka ʻai ʻana i ka paʻakai paʻakai haʻahaʻa kahi ala nui e mālama ai i kou puʻuwai. ʻAi ka hapa nui o ka poʻe ma kahi o 3,400 mg o ka sodium i ka lā. ʻOi kēia ma kahi o ʻelua mau manawa a ka ʻAmelika Hui Pū ʻIa e ʻōlelo ai. ʻO ka hapa nui o ka poʻe olakino ʻaʻole pono ma mua o 2,300 mg ka paʻakai o ka lā. ʻO ka poʻe ma luna o 51 mau makahiki, a me ka poʻe i loaʻa i ke koko kiʻekiʻe, pono paha e kaohi i ka sodium i ka 1,500 mg i ka lā a i ʻole ka liʻiliʻi.

E iho i kahi pae olakino, e aʻo pehea e ʻoki ai i ka paʻakai ʻoi loa mai kāu papaʻai.

Hana maʻalahi nā meaʻai i hoʻoponopono ʻia i ka ʻaina awakea. Akā helu lākou no 75% o ka sodium i ka papaʻai ʻAmelika. Pākuʻi ʻia kēia:

• Hoʻohui mākaukau
• Nā ipu laiki pūʻolo
• Kopa
• Nā meaʻai kēpau
• ʻAi ʻaihue
• Nā mea i hoʻomoʻa hoʻomoʻa ʻia
• Mea 'ai wikiwiki

ʻO kahi pae olakino maikaʻi o ka sodium he 140 mg a ʻoi iki paha no kēlā me kēia lawelawe. Inā ʻoe e hoʻohana i nā meaʻai i hoʻomākaukau ʻia, e kaohi i ka sodium ma:

• Ke nānā pono nei i kahi lepili meaʻai no nā milligrams o ka paʻakai i kēlā me kēia lawelawe. E nānā pono i ka nui o nā lawelawe i ka pūʻolo.
• Ke kūʻai nei i nā huahana i kapa ʻia "paʻakai haʻahaʻa," a i ʻole "ʻaʻohe paʻakai i hoʻohui ʻia."
• Ke nānā nei i nā lepiliʻai o nā cereala, ka berena, a me nā hui i hoʻomākaukau ʻia.
• Holoi i nā pīni kēne a me nā mea ʻai e holoi i kekahi o ka sodium.
• Ke hoʻohana nei i nā mea kanu i paʻahau a i ʻole nā ​​mea hou i kahi o nā mea kanu kēka.
• ʻO ka pale ʻana i nā ʻiʻo i hoʻōla ʻia e like me ka ham a me ka puaʻa, nā koʻi, nā ʻoliva, a me nā meaʻai ʻē aʻe i hoʻomākaukau ʻia i ka paʻakai.
• Ke koho ʻana i nā lama unsalted ʻole o nā nati a me ke ala hele.

Eia kekahi, e hoʻohana i nā condiment liʻiliʻi e like me ka ketchup, mustard, a me ka meaʻai soy. ʻOiai nā mana paʻakai haʻahaʻa i kiʻekiʻe pinepine i ka sodium.

ʻO nā hua a me nā huaʻai kahi kumu nui o ka ʻono a me ka meaʻai.

• Nā meaʻai mea kanu - nā kāloti, nā milo, nā ʻāpala, a me nā peach - he haʻahaʻa maoli i ka sodium.
• ʻO nā tōmato i hoʻomaloʻo ʻia e ka lā, nā maloo maloo, nā cranberry, nā cherry, a me nā hua maloʻo ʻē aʻe e hū me ka ʻono. E hoʻohana iā lākou i nā salakeke a me nā kīʻaha ʻē aʻe e hoʻonui i ka zest.

E ʻimi i ka kuke ʻana me nā wahi paakai.

• Hoʻohui i kahi kīʻaha o ka lemon a me nā hua ʻalani ʻē aʻe, a i ʻole ka waina, i nā sopa a me nā kīʻaha ʻē aʻe. A i ʻole, e hoʻohana iā lākou ma ke ʻano he marinade no ka moa a me nā ʻiʻo ʻē aʻe.
• Pale i ka ʻakaʻakai a i ʻole ka paʻakai paʻakai. Akā, e hoʻohana i ka kālika hou a me ka ʻaka, a i ka ʻaka a me ka palaoa kālika.
• E hoʻāʻo i nā ʻano pepa, e like me ka ʻeleʻele, keʻokeʻo, ʻōmaʻomaʻo, a me ka ʻulaʻula.
• Hoʻokolohua me nā māla waina (keʻokeʻo a me ka ʻulaʻula waina, laiki waina, balsamic, a me nā mea ʻē aʻe). No ka mea ʻono loa, e hoʻohui ma ka hopena o ka manawa kuke.
• Hoʻohui ka ʻaila sesame i hoʻomoʻa ʻia i kahi ʻono momona me ka ʻole o ka paʻakai.

E heluhelu i nā lepili ma nā hui ʻala. Ua hoʻohui kekahi i ka paʻakai.

No ka hoʻohui ʻana i kahi mehana a me nā mea ʻala, e hoʻāʻo:

• Sinapi maloʻo
• Nā pepa wela ʻokiʻoki hou
• ʻO kahi pīpī o ka paprika, ka pepa cayenne, a i ʻole ka pepa ʻulaʻula wela maloʻo

Hāʻawi nā mea kanu a me nā mea ʻala i ka hui o nā ʻono. Inā ʻaʻole maopopo iā ʻoe nā mea ʻala e hoʻohana ai, hana i kahi hoʻāʻo ʻono. E kāwili i kahi pinch liʻiliʻi o kahi mea ʻala a i ʻole mea ʻala i loko o kahi puʻupuʻu momona momona momona. E noho ia no hoʻokahi hola a ʻoi paha, a laila e hoʻāʻo a ʻike inā makemake ʻoe iā ia.

E hoʻāʻo i kēia mau mea ʻono e ola i kāu mau meaʻai me ka paʻakai ʻole.

Nā mea kanu a me nā mea ʻala ma nā mea kanu:

• Kāloti - Kinamona, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage
• Kino - Kumina, curry pauka, paprika, pāhiri
• ʻO nā pīni ʻōmaʻomaʻo - Dill, wai lemon, marjoram, oregano, tarragon, thyme
• ʻO Tomato - Basil, lau bay, dill, marjoram, ʻaka, oregano, pāhiri, pepa

Nā mea kanu a me nā mea ʻala ma ka ʻiʻo:

• ʻO ka iʻa - Curry powder, dill, mustard maloʻo, wai lemon, paprika, pepa
• ʻO ka moa - Hoʻomaʻa manu, Rosemary, sage, tarragon, thyme
• ʻO Pork - Garlic, ʻaka, sage, pepa, oregano
• Pipi - Marjoram, nutmeg, sage, thyme

Puna: ʻAno i kēlā meaʻai, Nā Puʻuwai Lahui, Lung, a me ke Keʻena Koko

E ʻike ʻoe i kahi ʻokoʻa ke hoʻomaka mua ʻoe e kuke me ka paʻakai ʻole. ʻO ka mea pōmaikaʻi, e loli kou ʻano ʻono. Ma hope o kahi manawa o ka hoʻoponopono, kū ka hapa nui o ka poʻe i ka nalo ʻana i ka paʻakai a hoʻomaka i ka leʻaleʻa i nā mea ʻono ʻē aʻe o ka meaʻai.

Nui a hewahewa ka nui o nā hoʻohaʻahaʻa sodium haʻahaʻa. Eia kahi hiki iā ʻoe ke hoʻāʻo.

Moa a me Laiki Paniolo

• Hoʻokahi kīʻaha (240 mL) ʻaka, ʻokiʻoki
• ʻEkolu kīʻaha ʻehā (180 ml) mau pepa ʻōmaʻomaʻo
• ʻElua tsp (10 mL) aila mea kanu
• Hoʻokahi 8-oz (240 g) hiki ke kōlaki kōmato *
• Hoʻokahi tsp (5 ML) pāhiri, ʻokiʻoki
• Hoʻokahi hapalua tsp (2.5 ML) pepa ʻeleʻele
• Hoʻokahi a me ka hapahā tsp (6 ml) kālika, ʻeli ʻia
• ʻElima kīʻaha (1.2 L) i kuke ʻia i ka laiki ʻeleʻele (kuke i ka wai unsalted)
• ʻEkolu a me ka hapalua kīʻaha (840 mL) nā umauma moa, kuke, ʻili a me ka iwi i wehe ʻia, a diced

1. I loko o kahi skillet nui, e hoʻomomo i nā ʻaka a me nā pepelu ʻōmaʻomaʻo i ka aila no 5 mau minuke i ka wela wela.
2. E hoʻomoʻi i ka mea kōmato a me nā mea ʻala. Wela ma.
3. E hoʻomoʻi i ka laiki moa a me ka moa. Wela ma.

* I mea e hōʻemi ai i ka sodium, e hoʻohana i hoʻokahi kini 4-oz (120 g) o ka paʻakai kōmato haʻahaʻa-sodium a me hoʻokahi 4-oz (120 g) kēpau o ka meaʻai kāmato mau.

Kumu: Kou Alakaʻi no ka hoʻohaʻahaʻa ʻana i kou kaomi koko me DASH, U.S. Health a me nā lawelawe kanaka.

Kaʻai DASH; Ke koko kiʻekiʻe - DASH; Hypertension - DASH; ʻO kaʻai paʻakai haʻahaʻa - DASH

ʻO Appel LJ. ʻO kaʻai a me ke kaomi koko. I: Bakris GL, Sorrentino MJ, eds. Hypertension: He hoa hele no ka maʻi puʻuwai o Braunwald. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier; 2018: chap 21.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC alakaʻi ma ka mālama ʻana i ka nohona e hoʻoliʻiliʻi i ka pilikia o ka maʻi puʻuwai: kahi hōʻike o ka American College of Cardiology / American Heart Association Task Force e pili ana i nā kulekele hana. ʻO J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.

ʻO ka pūnaewele ʻoihana ʻOihana Ola a me nā lawelawe kanaka. ʻO kāu alakaʻi i ka hoʻohaʻahaʻa ʻana i kou kaomi koko me DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Loaʻa iā Iulai 2, 2020.

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