30 Mea ʻai kiʻekiʻe ma Sodoma a me nā mea e ʻai ai

Anter

• 1. Ula
• 2. Kopa
• 3. Ham
• 4. Pepeʻe koke
• 5. ʻO ka tī tī
• 6. Ka wai momona
• 7. Ka ʻaihue salade
• 8. Pisa
• 9. ʻwpalaʻiliahi
• 10. Nā palaka a me nā waihona
• 11. ʻO ka ipu potato
• 12. ʻĀpana puaʻa
• 13. ʻO nā mea kanu kēpau
• 14. Pāka i hana ʻia
• 15. ʻO Jerky a me nā ʻiʻo maloʻo ʻē aʻe
• 16. Tortillas
• 17. ʻOki aniani a me nā salami
• 18. Nā Pretzels
• 19. Piko
• 20. Nā Sauce
• 21. Nā ʻīlio wela a me ka momona
• 22. Mākala kōmato
• 23. Bagel a me nā berena ʻē aʻe
• 24. Nā ʻi kini, nā moa, a me nā iʻa iʻa
• 25. Nā mea kōkua pāʻina paʻa
• 26. Nā Biscuits
• 27. Makaroni a me ka tī
• 28. ʻAi paʻahau
• 29. Nā pi i hoʻomoʻa ʻia
• 30. Sausage, puaʻa a me ka puaʻa paʻakai
• Ke laina lalo

ʻO ka paʻakai pākaukau, i ʻike ʻino ʻia ma ke ʻano he sodium chloride, hana ʻia e 40% sodium.

Ua manaʻo ʻia aia ma ka liʻiliʻi o ka hapalua o ka poʻe me ka hanu kiʻekiʻe i loaʻa i ke kahe o ke koko e hoʻopili ʻia e ka ʻai sodium - ʻo ia hoʻi ka paʻakai paʻakai. Eia hou, hoʻonui kou makaʻu no ka ʻike paʻakai me ka makahiki (,).

ʻO ka Reference Daily Intake (RDI) no ka sodium he 2,300 mg - a i ʻole ma kahi o 1 teaspoon o ka paʻakai ().

Eia nō naʻe, ka awelika o kēlā me kēia lā ka lawe ʻana i ka sodium ma ʻAmelika Hui Pū ʻIa ʻo 3,400 mg - ʻoi aku ke kiʻekiʻe ma mua o ka palena kiʻekiʻe i ʻōlelo ʻia.

ʻO ka mea nui kēia mai nā pūʻolo a me nā meaʻai hale ʻaina, ma mua o ka hoʻohana ʻana i kāu mea paʻakai ().

Hoʻohui ʻia ʻo Sodium i nā meaʻai no ka ʻono a ma ke ʻano he ʻāpana o kekahi mau mea mālama mea ʻai a me nā mea hoʻohui ().

Eia nā meaʻai 30 e kiʻekiʻe i ka sodium - a he aha ka mea e ʻai ai.

1. Ula

ʻO ka ʻūhū, ka papu, a me ka hau i piha i ka paʻakai no ka ʻono, a me nā mea mālama sodium-rich. ʻO kahi laʻana, hoʻohui pinepine ʻia ka sodium tripolyphosphate e kōkua i ka hōʻemi ʻana i ka nalowale o ka wai i ka wā o ka hoʻoheheʻe ʻana ().

ʻO kahi 3-auneke (85-gram) e lawelawe ana i ka ʻōpala palaoa nonbreaded i piha i 800 mg o ka sodium, 35% o ka RDI. ʻO ka palaoa palaoa, palaoa palai ka mea like me ka paʻakai (, 8).

I ka hoʻohālikelike ʻana, ʻo kahi 3-auneke (85-gram) e lawelawe ana i ka ʻōpae hopu hou me ka ʻole o ka paʻakai a me nā mea hoʻohui he 101 mg wale nō o ka sodium, a ʻo 4% paha o ka RDI ().

Koho i nā mea hou i hopu ʻia inā hiki iā ʻoe a nānā i kahi hale kūʻai meaʻai olakino no ka ʻōpae paʻahau me ka ʻole o nā mea hoʻohui.

2. Kopa

Hiki pinepine i nā sopa kēpau, ʻōpala, a hoʻomākaukau ʻia me ka hale ʻaina i ka nui o ka sodium, ʻoiai hiki iā ʻoe ke ʻike i nā koho sodium hoʻemi ʻia no kekahi mau ʻano kēpau.

ʻO ka sodium ka mea i hele mai mai ka paʻakai, ʻoiai ʻo kekahi soups kekahi i loko o ka sodium i waiwai nui ʻia me nā mea ʻono, e like me monosodium glutamate (MSG).

Ma ka awelika, he 700 mg o ka sodium ka supa kēpau, a i ʻole 30% o ka RDI, no 1-kīʻaha (245-gram) e lawelawe ana ().

3. Ham

Kiʻekiʻe ʻo Ham i ka sodium no ka mea hoʻohana ʻia ka paʻakai e hoʻōla a hoʻāla i ka ʻiʻo. ʻO kahi 3-auneke (85-gram) e lawelawe ana i ka ham ham i ka awelika 1,117 mg o ka sodium, a i ʻole 48% o ka RDI ().

ʻAʻohe hōʻailona o nā ʻoihana meaʻai e ʻokiʻoki ana i ka nui o ka paʻakai o lākou i kēia ʻiʻo makemake. I kahi laʻana hou o ka ʻāina o ʻAmelika Hui Pū ʻIa, ua ʻike nā kānaka noiʻi he 14% ka kiʻekiʻe o ka ham i ka sodium ma mua o ka hōʻike mua ().

E noʻonoʻo e hoʻohana wale i ka ham ma ke ʻano he condiment i nā manawa liʻiliʻi ma mua o ka ʻai ʻana i kahi lawelawe piha.

4. Pepeʻe koke

ʻAʻole ʻono ʻo Pudding i ka paʻakai, akā aia ka nui o ka sodium e hūnā nei i ka hui ʻana o ka puding.

ʻO kēia sodium mai ka paʻakai a me nā paʻakai i loko o ka sodium - disodium phosphate a me tetrasodium pyrophosphate - hoʻohana ʻia e kōkua i ka hoʻowali ʻana i ka pudding koke.

ʻO kahi mahele 25-gram o ka hui ʻana o ka pudding vanilla koke - hoʻohana ʻia e hana i kahi kīʻaha 1/2 - he 350 mg o ka sodium, a 15% paha o ka RDI.

I ka hoʻohālikelike ʻana, ʻo ka nui like o ka hui mau ʻana o ka vanilla pudding mix he 135 mg wale nō ka sodium, a i ʻole 6% o ka RDI (11, 12).

5. ʻO ka tī tī

ʻO ka tīhi kīpona kahi kumu maikaʻi o ka puna a he kumu maikaʻi loa ia o ka protein, akā ʻoi aku ka kiʻekiʻe i ka paʻakai. ʻO kahi kīʻaha 1/2 (113-gram) e lawelawe ana i nā tīhi ma ka hale 350ages o ka sodium, a i ʻole 15% o ka RDI (13).

ʻO ka paʻakai i loko o ka tī liʻiliʻi e hoʻonui wale i ka ʻono akā hāʻawi pū kekahi i ka ʻano a me nā hana ma ke ʻano he preservative. No laila, ʻaʻole ʻoe e ʻike i nā mana sodium haʻahaʻa ().

Eia nō naʻe, ua ʻike ʻia kahi noiʻi e holoi ana i ka tī liʻiliʻi ma lalo o ka wai e holo ana no 3 mau minuke, a laila e kahe ana, e hoʻēmi i ka maʻi sodium ma o 63% ().

6. Ka wai momona

ʻO ka inu ʻana i ka wai mea kanu he ala maʻalahi ia e kiʻi ai i kāu mea ʻai, akā inā ʻaʻole ʻoe e heluhelu i nā lepiliʻai, hiki nō paha iā ʻoe ke inu pū i ka nui o ka sodium.

ʻO kahi 8-auneke (240-mL) e lawelawe ana i ka wai mea kanu hiki ke loaʻa iā 405 mg o ka sodium, a i ʻole 17% o ka RDI ().

ʻO ka mea pōmaikaʻi, hāʻawi kekahi mau mana i nā mana sodium-haʻahaʻa, ʻo ia hoʻi ʻaʻole hiki iā lākou ke ʻoi aku ma mua o 140 mg o ka sodium i kēlā me kēia lawelawe e like me nā lula FDA (16).

7. Ka ʻaihue salade

ʻO kekahi o ka sodium i ka ʻaahu salakeke mai ka paʻakai. Hoʻohui ʻia, hoʻohui kekahi mau lama i ka sodium i loaʻa nā mea ʻono, e like me MSG a me kona mau hoahānau, disodium inosinate a me disodium guanylate.

I loko o kahi loiloi o nā meaʻai inoa inoa nui i kūʻai ʻia ma nā hale kūʻai o U.S., ua kau ʻia ka ʻaukā saladi ma kahi o 304 mg o ka sodium ma kahi o 2 mau punetune (28-gram) e lawelawe ana, a i ʻole 13% o ka RDI ()

Eia nō naʻe, pae ka sodium mai 10-620 mg i kēlā me kēia lawelawe ma nā laʻana o ka saladi, no laila inā ʻoe e kūʻai pono, hiki iā ʻoe ke loaʻa i kahi haʻahaʻa i ka sodium ().

ʻO kahi koho ʻoi aku ka maikaʻi e hana i kāu ponoʻī. E hoʻāʻo e hoʻohana i ka aila aila a me ka vineka keu.

8. Pisa

ʻO ka pizza a me nā kīʻaha nunui he nui no ka hapa o ka sodium ʻAmelika e ʻai.

ʻO ka nui o nā mea hoʻohui, e like me ka tī, ka meaʻai, ka palaoa, a me kaʻiʻo i hana ʻia, loaʻa nā nui o ka sodium, i hoʻohui koke ʻia ke hoʻohui ʻia ().

ʻO kahi ʻāpana nui, 140-gram o ka hale kūʻai i kūʻai ʻia, a me nā awelika hau paʻakai he 765 mg o ka sodium, a 33% paha o ka RDI. ʻO kahi ʻāpana hoʻomākaukau ʻia o ka hale ʻaina o nā ʻāpana like like i ʻoi aku ka nui - averages 957 mg o ka sodium, a i ʻole 41% o ka RDI (,).

Inā ʻai ʻoe ma mua o hoʻokahi ʻāpana, hoʻohui koke ka sodium. Ma kahi o, e kaupalena ʻoe iā ʻoe iho i hoʻokahi ʻāpana a hoʻopiha i kāu pāʻina me nā meaʻai sodium-lalo, e like me ka saladi ʻōmaʻomaʻo lau me ka lole sodium liʻiliʻi.

9. ʻwpalaʻiliahi

ʻO nā sanwika kekahi o nā kīʻaha maha-helu e helu no kahi hapa o ka sodium ʻAmelika e ʻai.

ʻO ka berena, kaʻiʻo i hana ʻia, ka tī, a me nā condiment i hoʻohana pinepine ʻia e hana i nā sanwika i hāʻawi nui ʻia i ka nui o ka sodium ().

ʻO kahi laʻana, he 6-'īniha'ūlū kaiwī i hana ʻia me nā ʻoki anuanu 1,127 mg o ka sodium, a i ʻole 49% o ka RDI ().

Hiki iā ʻoe ke ʻokiʻoki nui i ka sodium, ma ke koho ʻana i nā topena sandwich i hana ʻole ʻia, e like me ka umauma moa i hoʻomoʻa ʻia me ka avocado a me ka kōmato.

10. Nā palaka a me nā waihona

ʻO nā broths a me nā waihona i hoʻopaʻa ʻia, i hoʻohana ʻia ma ke kumu no nā sopa a me nā mea ʻai, a i ʻole e ʻono ai i ka ʻiʻo a me nā kīʻaha mea kanu, kiʻekiʻe kiʻekiʻe i ka paʻakai.

ʻO kahi laʻana, 8-auneke (240-mL) lawelawe ʻana o ka waiū o ka bipi i awelika 782 mg o ka sodium, a i ʻole 34% o ka RDI. ʻO ka moa moa a me nā mea kanu mea like ke kiʻekiʻe ma ka sodium (17, 18, 19).

ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke ʻike maʻalahi i nā broths sodium i hoʻemi ʻia a me nā waihona, i loaʻa ma ka liʻiliʻi he 25% ka nui o ka sodium ma mua o nā mana maʻamau ().

11. ʻO ka ipu potato

ʻO nā ipu ʻuala i hoʻopaʻa ʻia, ʻo kaʻu mauʻuala i wili ʻia a me nā ʻuala cheesy ʻē aʻe, hoʻopaʻa i ka nui o ka paʻakai. Loaʻa kekahi i ka sodium mai MSG a me nā preservatives.

ʻO kahi 1/2-ʻāpana (27-gram) ʻāpana o ka hui uala scalloped maloʻo - kahi e kuke ai i ka ipu ʻelua / 3-kīʻaha - he 450 mg o ka sodium, a 19% paha o ka RDI (21).

ʻOi aku ka maikaʻi o ka poʻe āpau ma ke kūʻai ʻana i kaʻuala i pahu no nā ʻōniu nutritious, e like me ka ʻuala i hoʻomoʻa ʻia a i ʻole ka squash hoʻoilo.

12. ʻĀpana puaʻa

Ua ulu a kaulana nā ʻiʻo puaʻa Crunchy (ʻili) ma muli o ka hoʻonui ʻia o ka hoihoi i ka papa ketogen low-carb.

Eia nō naʻe, ʻoiai nā ʻiʻo puaʻa he meaʻai keto-friendly, kiʻekiʻe lākou i ka sodium.

ʻO kahi 1-auneke (28-gram) lawelawe i nā ʻiʻo puaʻa he 515 mg o ka sodium, a 22% paha o ka RDI. Inā koho ʻoe i ka ʻono barbecue, loaʻa i kahi lawelawe he 747 mg o ka sodium, a 32% paha o ka RDI (22, 23).

Inā makemake ʻoe i kahi mea crunchy, e noʻonoʻo i nā nati unsalted ma kahi

13. ʻO nā mea kanu kēpau

Kūpono nā mea kanu kēpau akā hoʻopili i kā lākou mahele o ka sodium.

ʻO kahi laʻana, he 1/2-kīʻaha (124-gram) e lawelawe ana i nā pi i kēnā he 310 mg o ka sodium, a 13% paha o ka RDI. Pēlā nō, he 1/2-kīʻaha (122-gram) e lawelawe ana i nā asparagus canned pack 346 mg o ka sodium, a 15% paha o ka RDI (24, 25).

Hiki i ka hoʻoliʻiliʻi a me ka holoi ʻana i nā mea kanu kēpau no nā minuke ʻelua ke hōʻemi i ka sodium i 923%, kaukaʻi ʻia i ka mea kanu. ʻOkoʻa, e koho i nā mea kanu, nā mea paʻakai, i haʻahaʻa i ka sodium akā maʻalahi (26).

14. Pāka i hana ʻia

ʻO nā tīhi i hana ʻia, e like me ka ʻoki ʻAmelike i kālai mua ʻia a me ka pāpa i hana ʻia e like me Vveteta, e ʻoi aku ka kiʻekiʻe i ka sodium ma mua o ka tī maoli.

ʻO kēia kahi mahele no ka mea ua hana ʻia ka tī me ke kōkua o nā emulsifying salts, e like me ka sodium phosphate, i nā mahana wela, kahi e hana ai i kahi huahana kūlike a maʻalahi (27).

ʻO ka 1-auneke (28-gram) e lawelawe ana i ka tī ʻAmelike he 377 mg o ka sodium, a i ʻole 16% o ka RDI, ʻoiai ʻo ka nui o ka tīpaʻa palaoa 444 mg o ka sodium, a 19% paha o ka RDI (28, 29) .

Ma kahi o, koho i ka haʻahaʻa-sodium, nā paʻi waiū kūlohelohe, e like me Swiss a mo moellaella paha.

15. ʻO Jerky a me nā ʻiʻo maloʻo ʻē aʻe

ʻO ka portability o ka ʻono a me nā ʻiʻo maloʻo ʻē aʻe e hoʻolilo iā lākou i kumu protein kūpono, akā hoʻohana nui ʻia ka paʻakai e mālama iā lākou a hoʻonui i ka ʻono.

ʻO kahi laʻana, he 1-auneke (28-gram) e lawelawe ana i ka bipi jerky packs 620 mg o ka sodium, a 27% paha o ka RDI (30).

Inā makemake ʻoe i mea leʻaleʻa, e nānā i ka ʻiʻo mai ka mauʻu i hānai ʻia a i ʻole nā ​​holoholona i hoʻāla ʻia i ka meaola, no ka mea he maʻalahi nā papa inoa mea maʻalahi a ʻoi aku ka nui o ka sodium. Akā e nānā pono i ka lepili ().

16. Tortillas

Loaʻa nā Tortillas i ka nui o ka sodium, ka hapanui mai ka paʻakai a me nā ʻākena hū, e like me ka soda baking a i ʻole ka paina hoʻomoʻa.

ʻO ka 8-inch (55-gram) tortilla palaoa ka awelika 391 mg o ka sodium, a i ʻole 17% o ka RDI. No laila, inā ʻai ʻoe i ʻelua tacos iwi palupalu, e loaʻa iā ʻoe ka hapakolu o ka RDI no ka sodium mai nā tortillas wale nō ().

Inā makemake ʻoe i nā tortillas, koho i ka palaoa āpau a noʻonoʻo i ke ʻano o ka helu ʻana o ka sodium i kāu haʻawina o kēlā me kēia lā.

17. ʻOki aniani a me nā salami

ʻAʻole wale nā ​​ʻoki anuanu - i kapa ʻia hoʻi me nā ʻono luncheon - a he nui ka paʻakai i loko o ka salama, hana ʻia nā mea he nui me nā preservatives i loaʻa i ka sodium a me nā mea hoʻohui ʻē aʻe.

ʻO kahi 55-gram (2-auneke) lawelawe i nā ʻoki anuanu he 497 mg o ka sodium, a i ʻole 21% o ka RDI. ʻO ka nui like o nā ʻāpana salami i ʻoi aku - 1,016 mg, a i ʻole 44% o ka RDI (,).

Māhele ʻia, ʻiʻo hou - e like me ka pipi i hoʻomoʻa ʻia a i ʻole Tureke - nā koho olakino.

18. Nā Pretzels

ʻO nā aniani paʻakai nui ma luna o nā pretzels ke kuhi mua o kā lākou maʻi sodium.

ʻO kahi 1-auneke (28-gram) lawelawe o nā pretzels i averages 322 mg o ka sodium, a i ʻole 14% o ka RDI ().

Hiki iā ʻoe ke loaʻa i nā pretzels unsalted, akā ʻaʻole naʻe ia e lilo i meaʻai māmā naʻu, no ka mea, hana mau ʻia me ka palaoa keʻokeʻo a loaʻa ka liʻiliʻi pono o ka meaʻai.

19. Piko

ʻO kahi 1-auneke (28-gram) dill pickle spear - ke ʻano o ka pickle e hiki mai ana ma ka ʻaoʻao o ka sanwich sand - aia ma kahi o 241 mg o ka sodium, a 10% paha o ka RDI ().

Hoʻohui hou ka sodium i nā pickles holoʻokoʻa. Hoʻopili kahi pickle dill mehana i 561 mg o ka sodium, a i ʻole 24% o ka RDI. Inā ʻoe ma ka papa hana sodium-kapu, e mālama i nā ʻāpana pickle liʻiliʻi ().

20. Nā Sauce

Hiki iā ʻoe ke ʻono i nā meaʻai me nā mea ʻono i ka wā kuke a i ka pākaukau paha, akā ʻo kekahi o kēlā ʻono mai ka paʻakai.

ʻO ka soyo soy i waena o ka mea paʻakai loa - kahi 1-tablespoon (15-ml) he 1024 mg o ka sodium ka nui o nā sodium, a i ʻole 44% o ka RDI (16, 32).

Pā paʻakai pū kekahi me ka paʻakai, me 2 punetēpu (30 ml) e hāʻawi ana i 395 mg o ka sodium, a i ʻole 17% o ka RDI (16, 33).

Hiki iā ʻoe ke ʻike i nā mana hoʻemi-sodium o kekahi o nā sausa, me ka soy sauce, a i ʻole e hana i kāu ponoʻī e hoʻohaʻahaʻa i nā pae.

21. Nā ʻīlio wela a me ka momona

I kahi laʻana hou o nā meaʻai pūʻulu a U.S., kahi ʻīlio wela a i ʻole bratwurst loulou i awelika 578 mg o ka sodium, a i ʻole 25% o ka RDI ().

Eia naʻe, ʻo ka sodium mai 230-1,330 mg i ka laʻana o kēia mau ʻiʻo i hana ʻia, e hōʻike nei inā ʻoe e heluhelu pono i nā lepili, ʻike paha ʻoe i nā koho sodium haʻahaʻa ().

Eia nō naʻe, ʻoi aku ka maikaʻi o ka mālama ʻia o nā ʻiʻo i hana ʻia no ka mālama manawa ʻana ma mua o ka uku o kēlā me kēia lā. Hoʻomaopopo ka World Health Organization (WHO) i ka ʻai ʻana i nā ʻiʻo i hana ʻia e hoʻonui ai i kāu makaʻikaʻi no kekahi maʻi ʻaʻai (,).

22. Mākala kōmato

ʻAʻole paha ʻoe e noʻonoʻo e nānā i ka sodium i loko o kahi kini o ke kōmato kōlea a i ʻole nā ​​huahana ʻōmato kēpau kēnā, akā pono ʻoe.

ʻO 1/4 kīʻaha (62 gram) wale nō o ka koʻi kōmato he 321 mg o ka sodium, a i ʻole 14% o ka RDI (36).

ʻO ka mea pōmaikaʻi, loaʻa ākea nā huahana ʻōmato kēpau me ka ʻole o ka paʻakai.

23. Bagel a me nā berena ʻē aʻe

ʻOiai ʻaʻohe i loko o ka berena, nā pōpō, a me nā ʻōwili ʻaina awakea ka nui o ka sodium weliweli, hiki ke hoʻohui nui ʻia no ka poʻe e ʻai i nā pāʻina he nui i kēlā me kēia lā ().

ʻO Bagels kahi mea hāʻawi nui i ka sodium, ʻoiai lākou e holo nui i ka nui. Loaʻa i kahi ʻeke kūʻai mea kūʻai he 400 mg o ka sodium, a i ʻole 17% o ka RDI ().

Ke koho ʻana i nā ʻāpana berena liʻiliʻi e kōkua iā ʻoe e ʻokiʻoki i ka sodium, a ʻo ke koho ʻana i nā mana kī holoʻokoʻa ka mea olakino.

24. Nā ʻi kini, nā moa, a me nā iʻa iʻa

E like me nā meaʻai kēpau, ʻoi aku ka kiʻekiʻe o ka ʻai i kēpau ʻia ma mua o kā lākou mau hoa hou, ʻoiai e hoʻoliʻiliʻi mālie ana kekahi mau mea hana i ka sodium.

I ke kālailai hou ʻana, 247 mg o ka sodium ka nui o nā tuna i hiki i ka 3-auneke (85-gram) lawelawe, a i ʻole 10% o ka RDI. Hōʻike kēia i kahi hōʻemi 27% o ka ʻike sodium i hoʻohālikelike ʻia i mau makahiki i hala ().

I loko o kahi loiloi hou loa, ua loaʻa i ka moa kēpau a i ʻole ka kuhukū 212-425 mg o ka sodium ma 3-auneke (85-gram) e lawelawe ana, ʻo ia ka 9-18% o ka RDI (8).

Eia nō naʻe, hoʻōla ʻia, nā ʻiʻo kēpau, e like me ka pīpī korned a me ka puaʻa, i ʻoi aku ka paʻakai - 794-1,393 mg o ka sodium ma 3-auneke (85-gram) e lawelawe ana, a i ʻole 29-51% o ka RDI.

E hoʻoholo i kēia no nā koho kēne ʻo sodium i lalo iho a kūʻai paha i (() hou.

25. Nā mea kōkua pāʻina paʻa

Loaʻa i nā mea kōkua ʻai kīnohiki i ka pasta a i ʻole kekahi starch me ka pauka a me nā mea ʻono. Hoʻohui wale ʻoe i ka wai a me ka pīpī pala pala - a i kekahi manawa moa a moa paha - a laila kuke ia ma kāu kapuahi.

Akā hiki mai kēia maʻalahi ma ke kumu kiʻekiʻe - aia ma kahi o 575 mg o ka sodium ma 1 / 4-1 / 2 kīʻaha (30-40 gram) o ka hui maloʻo, a i ʻole 25% o ka RDI ().

ʻO kahi koho olakino ʻoi aku ka olakino a wikiwiki wikiwiki naʻe naʻe e hana i kāu pā palai pono me kaʻiʻo momona a i ʻole ka moa a me nā mea kanu i paʻahau.

26. Nā Biscuits

Hoʻopili kēia punahele ʻaina kakahiaka i kāna mahele o ka sodium ʻoiai ʻaʻole i haki ʻia i ka gravy. ʻO nā mea āu e hana ai mai ka palaoa paʻalulu a i ʻole ka pahu hau i kiʻekiʻe loa i ka sodium, no laila e kaupalena i nā biscuits i kahi manawa maʻamau ().

I kahi laʻana lāhui ma ʻAmelika Hui Pū ʻIa, hoʻokahi biscuit i hana ʻia mai ka palaoa pūʻolo ka averika 528 mg o ka sodium, a 23% paha o ka RDI. Eia nō naʻe, loaʻa i kekahi nā 840 mg o ka sodium i kēlā me kēia lawelawe, a i ʻole 36% o ka RDI ().

27. Makaroni a me ka tī

ʻO kēia meaʻai hōʻoluʻolu punahele he kiʻekiʻe i ka sodium, ʻo ka mea nui ma muli o ka mea ʻono tī paʻakai. Eia naʻe, ua hōʻike ʻia kahi loiloi hou e hoʻohaʻahaʻa nā mea hana i ka sodium i ka makaroni a me ka tī e ka awelika o 10% ().

Hōʻike nā ʻikepili i kēia manawa he 2.5-auneke (70-gram) lawelawe o ka hui maloʻo i hoʻohana ʻia e hana i kahi kīʻaha 1-cup (189-gram) o ka makaroni a me ka tī i 475 mg o ka sodium, a i ʻole 20% o ka RDI (,) .

Inā makemake ʻoe e ʻai i kekahi manawa i ka macaroni a me ka tī, e noʻonoʻo e kūʻai i kahi mana hua palaoa āpau a palu i ka pā ma ka hoʻohui ʻana i kekahi mau mea kanu, e like me ka broccoli a me ka milo.

28. ʻAi paʻahau

ʻO ka nui o nā meaʻai maloʻo i kiʻekiʻe i ka sodium, aia kekahi i loko o ka hapa o kāu hapa sodium i kēlā me kēia lā i kēlā me kēia pā. E hōʻoia i ka lepili o kēlā me kēia ʻano, no ka mea hiki ke loli ākea ka sodium i loko o kahi laina huahana kikoʻī (39).

Ua kau ka FDA i ka palena o 600 mg o ka sodium no kahi pāʻina ʻai i hiki ke kūpono i ke olakino. Hiki iā ʻoe ke hoʻohana i kēia helu ma ke ʻano he palena sodium kūpono ke kūʻai aku nei no nā meaʻai paʻa. Eia nō naʻe, ʻoi aku ka olakino o ka hana ʻana i kāu ʻai ponoʻī ().

29. Nā pi i hoʻomoʻa ʻia

ʻAʻole like me nā pīni kēpau ʻē aʻe, ʻaʻole hiki iā ʻoe ke holoi i nā pīni i hoʻomoʻa ʻia me ka wai e holoi i kekahi o ka paʻakai ʻoiai ʻoe e holoi ana i ka mea ʻono pū kekahi (40).

ʻO kahi 1/2-kīʻaha (127-gram) e lawelawe ana i nā pīni i hoʻomoʻa ʻia i loko o nā ʻake kohu 524 mg o ka sodium, a i ʻole 23% o ka RDI.

ʻAʻohe o ka sodium ka liʻiliʻi o nā kuke e hana ai i nā pīni i hoʻomoʻa ʻia i ka home, akā hiki iā ʻoe ke hoʻololi iā lākou e hōʻemi i ka paʻakai i hoʻohui ʻia (41, 42).

30. Sausage, puaʻa a me ka puaʻa paʻakai

Inā i nā loulou a i ʻole nā ​​pāʻina, nā avera sausage 415 mg o ka sodium ma 2-auneke (55-gram) e lawelawe ana, a i ʻole 18% o ka RDI ().

ʻO kahi 1-auneke (28-gram) lawelawe o ka puaʻa he 233 mg o ka sodium, a 10% paha o ka RDI. Hiki i ka bacon Tureke ke ʻūlū e like me ka nui o ka sodium, no laila e nānā i ka lepili meaʻai (43, 44).

ʻO kahi 1-auneke (28-gram) e lawelawe ana i ka puaʻa paʻakai, i hoʻohana ʻia e ʻono i nā ipu e like me nā pūlehu i hoʻomoʻa ʻia a me ka cham cham, ua loaʻa iā 399 mg o ka sodium, a i ʻole 17% o ka RDI, a aneane ʻelua manawa ka momona o ka puaʻa ).

No ke olakino maikaʻi, pono ʻoe e kaupalena i kāu hoʻohana ʻana i kēia ʻiʻo i hana ʻia - me ka nānā ʻole i ka helu sodium.

Ke laina lalo

ʻOi aku ka nui o ka poʻe i ka paepae kiʻekiʻe loa o 2,300 mg o ka sodium i kēlā me kēia lā.

Eia hou, hoʻonui kou makaʻu i ka hoʻomohala ʻana i ke kahe koko kiʻekiʻe me ka makahiki.

No keʻokiʻana i ka sodium, ʻoi aku ka maikaʻi o ka hoʻohaʻahaʻa ʻana i nā meaʻai i hana ʻia, pūʻolo ʻia, a me nā hale ʻaina, ʻoiai lākou e kolo nei i ka nui o ka sodium āu e kānalua ʻole ai.

ʻO nā ʻiʻo i hana ʻia - e like me ka ham, ʻoki anuanu, ʻono, ʻīlio wela a me ka sausage - kiʻekiʻe loa i ka sodium. ʻOiai ʻo ka shrimp mānoanoa, paʻahau e mālama pinepine ʻia me nā mea hoʻohui sodium-waiwai.

ʻO nā meaʻai hōʻoluʻolu - e like me ka uala pahu, hupa kēpau, pudding koke, mau mea kōkua pāʻina, pizza, a me nā meaʻai paʻa - e holo kiʻekiʻe hoʻi i ka sodium, e like me nā mea ʻai paʻakai e like me nā ʻiʻo puaʻa a me nā pretzels.

Ke hoʻoliʻiliʻi haʻahaʻa nei kekahi mau mea hana i ka sodium i loko o kekahi mau meaʻai pūʻolo, akā ke lohi nei ka loli. Nānā ʻole, hapa ʻole o ka nui o kēia mau meaʻai.

ʻOi aku ka maikaʻi e koho i nā meaʻai āpau ʻole i hoʻoponopono ʻia.