6 Sodium-Yemahara Shanduko

Zvemukati

• Ongororo ye

Munyu yakasikwa-yakasikwa inosimudzira-kugona kwayo kushamisa kunoshamisa: Kubva pakuwedzera ushingi hwesvutugadzike muto muto kusvika kurumbidza nekunakisa hupfumi hwebutiri inotapira ye caramel, munyu yave nyeredzi mukicheni kwezvizvarwa. Asi maererano neAmerican Heart Association, muvhareji weAmerica anodya sodium yakapetwa kaviri kupfuura zuva nezuva 1,5000 milligrams (mg) inokurudzirwa. Chikamu chechikonzero nei: Munyu ibugger inonyengera inovanda kumativi ese uye mune zviri mukati mezvinenge zvese zvakagadziriswa zvatinodya.

Unofunga kuti uri kurongedza zvinhu zvine munyu zvakawandisa mukudya kwako? Takataura naJessica Goldman Foung-musiki weblog blog Sodium Girl (uyo, tingawedzera, anga achirarama-isina-sodium kubva kukoreji! Ona zvaaida kutaura pazasi!

1. Shiitake howa: Umami chaiwo unowanikwa muhowa hweshiitake unogadzira chikafu chinokurumidza uye chiri nyore kushandisa mu risotto, soups, uye ndiro dzaunofarira dzemwaka!

2 manhanga Chinjanai muto wematomatisi nenhanga yemumagaba (kana butternut squash) nguva inotevera paunenge uchitsvaga kuzorodza pasta ndiro yaunofarira. Edza kuyedza nezvinonhuwirira zvakasiyana uye zvinorungwa, sezvinosanganiswa patafura yaMai Dash, kuti uwedzere zvinonaka!

3. Fruit jam: "Panzvimbo pemuto wemumabhodhoro westeak-mamwe acho anogona kuva ne500mg pazvipunu zviviri-inova chikamu chimwe muzvitatu che1,500mg inokurudzirwa pazuva-sanganisa jamu yeberry neapuro cider kana balsamic vhiniga. Unogona kuipisa muhari ine zvinonhuwira zvishoma kana kuita kuti zvive nyore. Chero nzira, zviri nyore uye zvisina sodium. "

4. Matzoh vapambi: Ichi chikafu chisina munyu chine mavara akareruka uye kukwenya kwakanaka kurumbidza zvakakwana iyo hummus yawakarongedza mukudya kwako kwemasikati mangwanani ano! Imwe sarudzo: Kanda vashoma muchikafu processor uye woedza ivo muJessica yakaderera-sodium vhezheni yegraham cracker crust!

5. Chickpea upfu hwakatsetseka: Nosh pane izvi! Sodium-isina uye yakagadzirira mune isingasviki maminetsi gumi nemashanu. Ribatanidze naJessica's Toasted Pumpkin Seed Ricotta Spread for a perfect dinner party appetizer.

6. Molasses: Panzvimbo pekushambidza nyama yako mune sodium-laced teriyaki kana soy muto, sanganisa yakasviba molasses, mupunga wewaini vhiniga, nechiedza chinotapira tang cheapricot jam uye dash yemunyu-isina garlic poda. Iyo inonyatsonaka uye inoteedzera mukwikwidzi wayo une munyu kune tee.

Ongororo ye