He aha nā ʻano paʻakai a he aha ka maikaʻi no ke olakino

Anter

• Nā ʻano paʻakai
• Pehea e hoʻopau ai i ka paʻakai

ʻO ka paʻakai, i ʻike ʻia he sodium chloride (NaCl), hāʻawi i ka 39.34% sodium a me 60.66% chlorine. Kaukaʻi ʻia i ke ʻano o ka paʻakai, hiki ke hoʻolako i nā minelala ʻē aʻe i ke kino.

ʻO ka nui o ka paʻakai e hiki ke hoʻopau ʻia i kēlā me kēia lā ma kahi o 5 g, e noʻonoʻo ana i nā pāʻina āpau o ka lā, i like ia me 5 ʻeke o ka paʻakai o 1 g a i ʻole kahi teaspoon kope. ʻO ka paʻakai olakino ka mea me ka paʻakai sodium haʻahaʻa loa, ʻoiai ʻo kēia mineral ke kuleana no ka hoʻonui ʻana i ke kahe o ke koko a me ka hāpai ʻana i ka paʻa ʻana o ka wai.

ʻO kahi kiko ʻē aʻe e koho i ka paʻakai ʻoi loa e koho i nā mea i hoʻomaʻemaʻe ʻole ʻia, no ka mea mālama lākou i nā minelala maoli a hoʻohui ʻole i nā mea kemika, e like me ka paʻakai Himalayan, no ka laʻana.

Nā ʻano paʻakai

Hōʻike ka papa ma lalo i nā ʻano paʻakai, ko lākou ʻano, ka nui o ka sodium e hoʻolako ai a pehea e hoʻohana ai.

Loaʻa i nā meaʻai i hana ʻia i ka nui o ka sodium, ʻoiai nā mea inu momona, ʻaikalima a me nā kuki, nā meaʻai momona. No laila, paipai ʻia e heluhelu mau i ka lepili a hōʻalo i ka hoʻohana ʻana i nā huahana me nā nui e like a ʻoi aku paha ma mua o 400mg o ka sodium ma 100g o ka meaʻai, keu hoʻi i ka hihia o ke kiʻekiʻe.

Pehea e hoʻopau ai i ka paʻakai

E nānā i ke wikiō a aʻo pehea e hana ai i ka paʻakai mea kanu home e hoʻoliʻiliʻi i ka ʻai paʻakai i kahi ala ʻono:

Nānā ʻole ʻia o ka paʻakai i hoʻohana ʻia i ka lumi kuke, he mea nui e hoʻohana i ka liʻiliʻi i hiki. No laila, e hoʻēmi i kāu lawe paʻakai, e hoʻāʻo:

• Wehe i ka mea haʻalulu paʻakai mai ka papaʻaina;
• Mai hoʻokomo i ka paʻakai i kāu meaʻai me ka hoʻāʻo ʻole ʻana ma mua;
• Hōʻalo i ka ʻai ʻana i nā berena a me nā meaʻai i hana ʻia, e like me nā meaʻai māmā pūʻolo, nā wīwī french, nā mea ʻala i hoʻomoʻi ʻia a hoʻomoʻa ʻia, nā mea i hoʻomākaukau ʻia a hoʻokomo ʻia, e like me ka sausage, ham a me nā nuggets;
• Hōʻalo i ka ʻai ʻana i nā meaʻai kēpau, e like me ka ʻoliva, ka puʻuwai o ka pāma, ka palaoa a me ka pī;
• Mai hoʻohana i ka ajinomoto a i ʻole ka monosodium glutamate, i loaʻa i ka ʻoka ʻo Worcestershire, ka mea soy a me nā sopa mākaukau i hana ʻia;
• E hoʻohana mau i kahi puna kope e kau i ka paʻakai ma kahi o nā pine;
• Hoʻololi i ka paʻakai me nā mea ʻala maoli, e like me ka ʻaka, kālika, ka pāhiri, chives, oregano, coriander, lemon a me ka mint, e laʻa, a i ʻole ma ka home e ulu i nā mea kanu ʻaʻala e pani i ka paʻakai.

ʻO kekahi kumumanaʻo e hoʻololi i ka paʻakai i ke ala olakino e hoʻohana i ka gomásio, i ʻike ʻia hoʻi me ka paʻakai sesame, kahi haʻahaʻa o ka sodium a waiwai i ka puna, nā aila olakino, nā olonā a me nā huaora B.