Ungazama ukuqinisekisa ukuthi ingane yakho ayidli ushukela omningi ngokwenza izinto ezifana nokunciphisa ukuthi uphuza kangakanani ijusi futhi ugcine ushukela oseshukela kuze kube yilapho uphathwe khona. Kodwa ingabe ugcina amathebhu ukuthi uyadla usawoti omningi, na?
Amaphesenti angamaphesenti angu-90 esikoleni esikoleni esikoleni esikoleni esikoleni samanje namuhla adla ama-sodium amaningi ngokweqile amazinga aphakanyisiwe, ngokusho kombiko weCenters for Disease Control and Prevention (CDC) enyatheliswa ngo-November 2016. Yokudla kanye neDietetics .
Ukusebenzisa idatha kusukela ku-2011-2012 National Survey and Nutrition Examination Survey, abacwaningi be-CDC bahlola imikhuba yokudla yabantwana abangaphezu kuka-2 100 phakathi kweminyaka engama-6 no-18 ubudala futhi bathola ukuthi isilinganiso esiningi sodium esetshenziswa izingane nsuku zonke kwakuyi-3 256 milligram , hhayi ukufaka usawoti owenziwe etafuleni. (Ukunconywa kwansuku zonke ye-sodium yezingane kusukela ku-1,900 mg / ngosuku kuya ku-2,300 mg / ngosuku, kuye ngokuthi ubudala.)
Okwenza usawoti obuningi kakhulu bubi kubantwana
Ngenkathi abazali abaningi beneshukela e-radar yabo ngoba bezwe ngemiphumela emibi yezempilo yokudla ushukela oluningi, njengengozi enkulu yokukhuluphala ngokweqile nesifo sikashukela, kungenzeka ukuthi abaqapheli ukuthi izingane eziningi zibikwa ukuthi zithola uketshezi olunomuthi kasawoti ukudla kwabo.
Ukudla okuphezulu kwe-sodium ezinganeni kuhlotshaniswa nomfutho wegazi ophakeme, ongabangela ingozi yesifo senhliziyo nokushaywa yisifo esikhathini esizayo ekuphileni. (Ngokudabukisayo, umbiko we-CDC wathola ukuthi cishe izingane ezi-1 kwabayisishiyagalolunye ziye zaphakamisa umfutho wegazi.) Ukudla okunomsoco ophakeme kakhulu kuye kwaxhunyaniswa nokukhuluphala kwengane , kanti izingane ezidla udoti oluningi ziye zabikwa ukuthi zingase ziphuze kakhulu iziphuzo phezulu ushukela nama-khalori, okwandisa ingozi yokukhuluphala.
Okushiwo Abazali Ukunciphisa Ukutholakala Kokusawoti Kwabantwana
Nakuba ukudla okusawoti ophezulu kunoma yikuphi, ikakhulukazi ekudleni izingane zokuthanda (njenge-pizza nokusikeka okubandayo kanye nokucwenga), izindaba ezinhle ukuthi kuningi abazali abangakwenza ukuze banciphise inani losawoti ekudleni kwezingane. Futhi ngokushesha uma wenza lokho, ngcono: Ucwaningo luye lwabonisa ukuthi ukunxanela abantwana nabantwana ukasawoti kunokuningi okukwenzayo ngokudla okuvezwayo ekudleni kwabo, okusho ukuthi badla i-sodium encane, cishe kufanele bafune lezo zokudla eziphezulu-sodium.
Nazi ezinye izeluleko eziphezulu zokunciphisa inani losawoti ekudleni komndeni wakho:
Funda lawo malebula okunomsoco. Qinisekisa ukuskena amalebula wokudla okuqukethwe kwe-sodium. Ngisho nokudla okufana nesinkwa noma i-pasta sauce kungalawulwa usawoti, futhi kungaba khona umehluko omkhulu emkhatsini we-sodium komunye owodwa. Qhathanisa njalo, bese ukhetha izinketho eziqukethe usawoti ongaphansi. Futhi uma kunokwenzeka, khetha ukudla okusha noma okufriziwe ngaphezu kokudla okulungiselelwe kusukela kulabo abavame ukuqukethe isamba esikhulu sodium. (Ibhonasi engeziwe: Ukuthenga izinto zokudla nezingane zakho esikoleni futhi uzifundise ukufunda amalebula ingenye yezindlela ezingcono zokufaka imikhuba yokudla enempilo ezohlala isikhathi eside.)
Buza mayelana nosawoti. Ukuthola ukuthatha okuthile? Kunesizathu sokuthi ukudla okuningi okudlela kudla kahle kakhulu: usawoti. Lapho uthenga ukudla okulungiselelwe, cela ulwazi lokudla okunomsoco kanye nezitsha zokudoba ezingaphansi kwe-sodium.
Buka i-sodium ekudleni okuthandayo kwezingane zakho. Ucwaningo lwe-CDC lwathola ukuthi izinhlobo ezingu-10 kuphela zokudla ezakhiwa cishe ngamaphesenti angu-50 e-sodium. Lokhu kudla kwakuhlanganisa nezingane zakudala ezinjengama-pizza, ama-sandwich (kufaka phakathi ama-burgers), ukusikeka okubandayo, izitsha ezixutshwe zaseMexico, isobho, ukudla okulula okunomsoco, ushizi, izinkukhu kanye nobisi olubekiwe (okuyinto ngokwemvelo iqukethe i-sodium).
Gcina lezi zokudla oyintandokazi ukwelashwa ngezikhathi ezithile, futhi wenze izinguqulo zakho ezisezantsi-sodium ekhaya ngangokunokwenzeka.
Pheka nge-seasonings ngaphezulu, usawoti ongaphansi. Lapho upheka ekhaya, ukhulise inani lemikhosi oyisebenzisayo, njengegalikhi nezinongo, futhi usike usawoti. Sebenzisa izithako ezintsha uma kunokwenzeka futhi ugweme ukusebenzisa amaphakheji akhiwe amalayisi, ubhontshisi kanye nokunye ukudla okunezinsawoti ezitsheni zakho. Yenza izingubo nama-sauces kusukela ekuqaleni usebenzisa i-seasonings yakho.