6 Nā Meaʻai Sodoma Hema e hoʻomaikaʻi ai i kou olakino puʻuwai

Anter

• Ka mea pepehi leo ʻole
• 1. ʻAʻole hiki iā ʻoe ke hele hewa me nā mea ʻai
• 2. ʻO kaʻuala a me ka potassium
• Pehea e ihi ai i kaʻuala
• 3. Lawe i kou manawa leʻaleʻa i kekahi hua kukui
• 4. ʻO ka hua ka candy o ke ʻano
• 5. ʻO Yogurt kou hoa aloha
• 6. Nā pīni a me nā hua
• He aha ka mea e ʻai ʻole ai
• Hiki i ka sodium haʻahaʻa ke hele i kahi lōʻihi

Ka mea pepehi leo ʻole

Ua lohe paha ʻoe i ka ʻai nui ʻana i ka paʻakai hiki ke hōʻeha. I kekahi manawa ke hana nei i nā mea hōʻino me ka ʻole o ʻoe e ʻike. ʻO kahi laʻana, ʻo ka nui o ka paʻakai i kāu papaʻai hiki ke alakaʻi i ke koko kiʻekiʻe, he mea paʻakikī i ke kanaka ke ʻike, keu hoʻi ma ka mua.

Ua ʻōlelo ʻo Kauka Morton Tavel, polofesa emeritus o ke Kula Lapaʻau ʻo Indiana, aia ma ka liʻiliʻi he hapakolu o ko ʻAmelika e loaʻa i ke koko kiʻekiʻe. Kūlike pū kēia helu me ka Center for Disease Control and Prevent i nā hōʻike e pili ana i ke kaomi koko. ʻO nā mokuʻāina hiki i ke kahe koko kiʻekiʻe ke hoʻonui i kou makaʻu no ka maʻi puʻuwai a me ka hahau ʻana, ʻo ia kekahi o nā kumu nui o ka make ma United States. Hoʻonui ia mea i ka makahiki.

ʻO nā kumu pilikia no ke koko kiʻekiʻe me ka loaʻa ʻana o kekahi mau ʻano, e like me ka maʻi diabetes, ka mōʻaukala ʻohana a me nā genetics, a me nā koho nohona. Hiki iā ʻoe ke hoʻololi i nā koho nohona e kōkua ai i ka kaohi a mālama i kou kahe koko.

ʻ sayslelo ʻo Tavel e kaupalena ʻoe iā ʻoe iho ma mua o 2,300 milligrams (mg) o ka sodium i kēlā lā i kēia lā, ʻo ia wale nō ka nui o ka sodium i loaʻa i hoʻokahi teaspoon o ka paʻakai. Eia naʻe, ua ʻōlelo ʻo ia ʻo kahi hōʻemi haʻahaʻa, i 1,500 mg i kēlā me kēia lā, hiki i ke olakino maikaʻi aʻe.

Kākoʻo ʻia kēia mau ʻōlelo aʻoaʻo e ka American Heart Association.

Paipai ʻo Tavel i ke koho ʻana i nā meaʻai i kapa ʻia ʻo “diminished sodium” a i ʻole “ʻaʻohe paʻakai i hoʻohui ʻia.” E heluhelu pono i nā lepili, a koho i nā meaʻai i loaʻa ma lalo o 5 pākēneka o ka paipai no ka paʻakai o kēlā me kēia lā. Eia kekahi mau meaʻai olakino, paʻakai paʻakai paʻakai e hoʻāʻo.

E heluhelu e pili ana i ka ʻikepili ma nā meaʻai olakino ʻeono e hoʻohui i kāu papaʻai.

1. ʻAʻole hiki iā ʻoe ke hele hewa me nā mea ʻai

ʻO nā mea kanu hou a maloʻo hoʻi he haʻahaʻa ia o ka sodium (ʻo ka maʻa mau ma lalo o 50 mg no kēlā me kēia ʻāpana) no laila "e hapai i kēia mau mea," wahi a Lise Gloede, kahi mea kākau meaʻai a me ka mea hānai. "E makaʻala i nā mea kanu i hiki i ka kēpau a me nā lole salakeke paʻakai kiʻekiʻe," ua aʻo ʻo ia.

Akā, ua paipai ʻo ia i ke kāhiko ʻana i kahi salakeke me ka vīnega balsamic, a malia paha e hoʻohui ana i ka edamame i hoʻopaʻa ʻia, kahi soybean haʻahaʻa sodium. "Maʻalahi ke hoʻolei i ka salakeke a me ka momona loa."

2. ʻO kaʻuala a me ka potassium

ʻO ka uala i hoʻomoʻa ʻia a me nā ʻuala he haʻahaʻa maoli i ka sodium a kiʻekiʻe i ka potassium, i ʻōlelo ʻo Gloede. Hoʻohui ʻo Tavel inā kiʻekiʻe kāu papaʻai i ka pāhare potassium, ʻaʻole pono ʻoe e ʻokiʻoki i ka nui o ka sodium mai kāu papaʻai (ʻoiai ʻoe paha e pono).

Makemake e jazz i kāu mauʻuala? E hoʻāʻo e hoʻohui i ka salsa haʻahaʻa sodium ma kahi ʻuala i hoʻomoʻa ʻia, a i ʻole ka pīpī ʻana i kekahi kinamona ma kahi uala.

Pehea e ihi ai i kaʻuala

3. Lawe i kou manawa leʻaleʻa i kekahi hua kukui

ʻO nā nut i hoʻopaʻa ʻole ʻia i ka pūpū kahi koho meaʻai māmā maikaʻi no ka mea ʻaʻohe o lākou sodium. ʻO ka bonus i hoʻohui ʻia, ua ʻōlelo ʻo Gloede, "ʻoi aku ka lōʻihi o ka ʻai ʻana ke lawe ʻoe iā lākou mai ka pūpū, no laila kōkua ia me ka ʻai ʻole ʻana."

Hiki i ka Popcorn ke lilo i mea mālama sodium liʻiliʻi haʻahaʻa pū kekahi inā ʻoluʻolu ʻoe i kahi mana unsalted. Hoʻopili iā ia i loko o kahi ea popper iā ʻoe iho a i ʻole ma ke kapuahi me kahi aila ʻoliva wale nō.

4. ʻO ka hua ka candy o ke ʻano

E like me nā mea ʻai, haʻahaʻa maoli nā huaʻai i ka sodium. ʻO nāʻalela, nā apricots, nā papaya, a me nā pears kāu pili maikaʻi loa, me nā maiʻa, a piha pū me ka potassium aloha-puʻuwai.

E hoʻāʻo e hoʻololi i nā hua no nā kō i kou ola. E loaʻa i kahi ʻāpala ma kahi o nā kuki palaoa pōkole, a i ʻole kekahi mau apricot ma kahi o nā ʻiʻo puaʻa.

5. ʻO Yogurt kou hoa aloha

Haʻahaʻa loa ʻo Yogurt i ka sodium. E hoʻāʻo e pili pono i ka yogurt maʻamau a pale i nā koho ʻono, akā naʻe, no ka mea aia nā kō i loko.

E hoʻomanaʻo, ʻaʻole pono ka bla yogurt. E hoʻolei i kekahi mau huaʻai a loaʻa iā ʻoe kahi olakino olakino, sodium haʻahaʻa e hōʻemi loa i ka hōʻino ma mua o ka hau kalima, sherbet, a me ka pai.

6. Nā pīni a me nā hua

ʻO nā pīni a me nā līlī, a me nā palaoa, haʻahaʻa lākou a pau i ka sodium. Hiki i nā hua pala e like me ka ʻoka ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kolekolika maikaʻi a hoʻēmi i kou makaʻi no ka maʻi diabetes type 2. E hōʻoia wale nō e hoʻohana i nā pī maloʻo, a kūʻai paha i ka sodium haʻahaʻa o nā pīni kēpau inā e kūʻai ana ʻoe i nā mea kanu kēne.

E hoʻomaka i kou lā me kahi pola oatmeal, hiki iā ʻoe ke hoʻonui me nā hua, nā hua, nā hua, a me kekahi kinamona no ka mea ʻono i hoʻohui ʻia. Hoʻokomo i ka raiki a me nā pī i loko o kāu ʻaina awakea a me kāu ʻaina awakea.

Inā ʻoe e hopohopo e pili ana i ka blandness, hiki iā ʻoe ke hoʻāʻo i ka pīpī ʻana i kāu pāʻina me ka pepa, nā jalapeño extract, nā mea ʻena wela, nā ʻaka, a i ʻole ka wai lemi a me ka wai lime. Hiki iā ʻoe ke hoʻohui i nā ʻano mea kanu like ʻole a me nā mea ʻono i kāu mau meaʻai e hāʻawi ai i ka ʻono me ka ʻole o ka hoʻohui ʻia o ka sodium. E hoʻāʻo i ka turmeric, thyme, rosemary, paprika, kālika, a i ʻole cayenne.

He aha ka mea e ʻai ʻole ai

Aia kekahi mau meaʻai āu e makemake pono ai e hōʻalo inā ke hoʻāʻo nei ʻoe e hōʻemi i kāu lawe ʻana i ka sodium. Hiki ke hoʻouka ʻia i nā kēpau kēpau me ka paʻakai. ʻO nā ʻaina ahiahi paʻahau, nā meaʻai pūʻolo, a me nā meaʻai wikiwiki i ka nui he kiʻekiʻe i ka sodium.

Hoʻopili pū ʻia nā sausa kēpau a me nā sopa hikiwawe me ka sodium. Ma waho aʻe o ke kiʻekiʻe i ke kō, loaʻa nā mea i hoʻomoʻa ʻia i pae kiʻekiʻe o ka sodium ma muli o ka soda hoʻomoʻa i hoʻohana ʻia e hoʻomākaukau iā lākou, a hiki ke hoʻohui ʻia i ka paʻakai no ka ʻono.

Hiki i ka sodium haʻahaʻa ke hele i kahi lōʻihi

I kekahi manawa e loaʻa i ke kanaka ke koko kiʻekiʻe ma muli o nā kumu kūlohelohe. ʻO ka ʻelemakule kekahi kumu maʻamau o ke kahe kiʻekiʻe.

ʻO ka nui loa o ka sodium i ka papaʻai hiki ke olakino ʻole no ka poʻe i loaʻa i ke koko kiʻekiʻe a i ʻole ka maʻi puʻuwai. Me kahi hanana liʻiliʻi, akā naʻe, ʻo ka hōʻemi ʻana i ka nui o ka paʻakai i kāu papaʻai ʻaʻole paʻakikī e like me kou manaʻo.

E nīnau me kāu kauka a i ʻole ka mea kālaihonua i hoʻopaʻa inoa ʻia - e loaʻa iā lākou nā manaʻo hou aʻe no nā ala e ʻoki ai i ka paʻakai i kāu papaʻai.