30 Zvekudya Zvakakwira muSodium uye Chii Chaunodya Panzvimbo

Zvemukati

• 1. Shrimp
• 2. Sopu
• 3. Hamu
• 4. Instant pudding
• 5. Cottage chizi
• 6. Muriwo wemuriwo
• 7. Kupfeka saradi
• 8. Pizza
• 9. Masangweji
• 10.Muto nemasheya
• 11. Mabhokisi embatatisi casseroles
• 12. Nguruve dzinokambaira
• 13. Miriwo yemumagaba
• 14. Yakagadzirwa chizi
• 15. Jerky nedzimwe nyama dzakaomeswa
• 16. Tortillas
• 17. Kutonhora kunotonhora uye salami
• 18. Pretzels
• 19. Zvipukanana
• 20. Michero
• 21. Imbwa dzinopisa uye bratwurst
• 22. Nyanya muto
• 23. Bagels nezvimwe zvingwa
• 24. Nyama dzemumagaba, huku nehove dzegungwa
• 25. Vabatsiri vechikafu
• 26. Mabhisikiti
• 27. Macaroni nechizi
• 28. Kudya nechando
• 29. Bhinzi dzakabikwa
• 30. Soseji, bhekoni uye munyu nyama yenguruve
• Chinokosha

Tafura yemunyu, inozivikanwa nemakemikari se sodium chloride, inoumbwa ne40% sodium.

Inofungidzirwa kuti inokwana hafu yevanhu vane hypertension vane BP rinokanganiswa nekushandiswa kwesodium - zvichireva kuti vane munyu unonzwisisa. Uye zvakare, njodzi yako yekunzwa munyu inowedzera nezera (,).

Iyo Reference Yemazuva Intake (RDI) yesodium ndeye 2,300 mg - kana nezve 1 teaspoon yemunyu ().

Zvakadaro, avhareji yemazuva ese yekudyiwa kwesodium muUnited States ndeye 3,400 mg - yakakwira zvakanyanya kupfuura iyo inokurudzirwa yepamusoro muganho.

Izvi zvinonyanya kubva mumapaketi uye chikafu cheresitorendi, pane kushandisa zvakanyanya yako munyu shaker ().

Sodium inowedzerwa kuzvikafu zvekunaka uye sechimwe chezvimwe zvinodzivirira zvekudya uye zvinowedzera ().

Pano pane makumi matatu ezvikafu zvinowanzo kuve zvakakwirira mune sodium - uye chii chekudya panzvimbo.

1. Shrimp

Yakapakirwa, yakajeka, yakaoma nechando shrimp inowanzo kuve nemunyu wakawedzerwa wekuravira, pamwe nezvinodzivirira zvine hupfumi. Semuenzaniso, sodium tripolyphosphate inowanzo kuwedzerwa kubatsira kudzikisa kurasikirwa kwehunyoro panguva yekunyungudika ().

Iyo 3-ounce (85-gramu) inoshandira isina-breaded shrimp yakaomeswa nechando inogona kunge iine yakawanda seinosvika 800 mg yesodium, 35% yeiyo RDI. Chingwa, chakaomeswa shrimp zvakafanana munyu (, 8).

Mukupesana, iyo 3-ounce (85-gramu) inoshambira shrimp nyowani-isina munyu uye zvinowedzera ine chete 101 mg yesodium, kana 4% yeiyo RDI ().

Sarudza vatsva-vanobatwa kana uchikwanisa kana kutarisa chitoro chezvehutano chemahrimpiki akaomeswa asina zvinowedzerwa.

2. Sopu

Makedheni, akarongedzwa, uye eresitoreti-akagadzirira sopu anowanzo kurongedza yakawanda yesodium, asi iwe unogona kuwana yakadzikiswa-sodium sarudzo kune mamwe makedheni marudzi

Iyo sodium inowanzobva munyu, kunyange mamwe masobho anewo sodium-rich flavour additives, senge monosodium glutamate (MSG).

Paavhareji, muto wakakodzwa une 700 mg yesodium, kana 30% yeiyo RDI, pa1-mukombe (245-gramu) inoshumira ().

3. Hamu

Hamu yakanyanya mune sodium nekuti munyu unoshandiswa kurapa uye kunatsa nyama. Iyo 3-ounce (85-gramu) inoshumirwa yenyama yakakangwa inokwana 1,117 mg yesodium, kana 48% yeiyo RDI ().

Iko hakuna chiratidzo chemakambani ezvekudya achidzora pamusoro pekuti ivo vanoisa munyu sei nyama yakakurumbira iyi. Mune imwe ichangoburwa yenyika sampling yezvikafu zveU.S., vaongorori vakaona kuti ham yaive ne14% yakakwira musodhoma pane mukuongorora kwekare ().

Funga kushandisa ham chete sechiitiko chinogaramo mune zvidiki pane kuti udye kuzara.

4. Instant pudding

Pudding haina kuravira munyu, asi kune yakawanda yekuvanda kwesodium mune ipapo pudding musanganiswa.

Iyi sodium inobva kumunyu uye ine sodium-ine zvinowedzera - disodium phosphate uye tetrasodium pyrophosphate - inoshandiswa kubatsira kubvisa pudding pakarepo.

Iyo 25-gramu chikamu cheiyo pakarepo vanilla pudding musanganiswa - inoshandiswa kugadzira 1/2-mukombe unoshumira - ine 350 mg yesodium, kana 15% yeiyo RDI.

Mukupesana, iwo iwo huwandu hwakaenzana wenguva dzose vanilla pudding musanganiswa ine chete 135 mg yesodium, kana 6% yeiyo RDI (11, 12).

5. Cottage chizi

Cottage cheese inzvimbo yakanaka yecalcium uye yakanaka sosi yeprotein, asi zvakare ine yakawanda munyu. 1/2-mukombe (113-gramu) unoshandira kottage chizi mavhareji 350 mg yesodium, kana 15% yeiyo RDI (13).

Munyu uri mu cottage chizi haungowedzere kunaka chete asi zvakare unobatsira mukugadzirwa uye unoshanda sekuchengetedza. Naizvozvo, iwe kazhinji haugone kuwana yakaderera-sodium vhezheni ().

Nekudaro, kumwe kuongorora kwakaratidza kuti kuchenesa kottage chizi pasi pemvura inoyerera kwemaminetsi matatu, ndokuidhonza, kunoderedza zvirimo zvediyamu ne63% ().

6. Muriwo wemuriwo

Kunwa muto wemiriwo inzira yakapusa yekuwana maveji ako, asi kana usinga verenge mavara ekudya, unogona kunge uchinwa yakawanda sodium, zvakare.

8-ounce (240-mL) inoshumirwa muto wemuriwo inogona kuva ne405 mg yesodium, kana 17% yeRDI ().

Neraki, zvimwe zvigadzirwa zvinopa yakaderera-sodium vhezheni, zvinoreva kuti havagone kupfuura 140 mg yesodium pakushanda zvinoenderana nemitemo yeDAA (16).

7. Kupfeka saradi

Dzimwe dzesodium mune yekupfeka saladhi inouya kubva munyu. Pamusoro pezvo, mamwe mabhenji anowedzera sodium-ine flavour zvinowedzera, senge MSG uye hama dzayo, disodium inosinate uye disodium guanylate.

Mune ongororo yezvakakurumbira zvemazita-zita zvekudya zvinotengeswa muzvitoro zveU.S., kupfeka saradhi kwakaenzana 304 mg yesodium pa 2-tablespoon (28-gramu) inoshumirwa, kana 13% yeiyo RDI ().

Nekudaro, sodium yakatangira kubva pa10-620 mg pakushanda pamasampuli ekupfekedzwa kwesaladi, saka kana ukanyatsotenga, unogona kuwana yakaderera mune sodium ().

Imwe sarudzo iri nani kuita yako. Edza kushandisa imwe yemhandara yemafuta emuorivhi nevhiniga.

8. Pizza

Pizza uye imwe yakawanda-yezvigadzirwa madhishi account inosvika hafu yesodium maAmerican vanodya.

Zvizhinji zvezvakagadzirwa, senge chizi, muto, mukanyiwa, uye nyama inogadzirwa, zvine huwandu hwakakura hwesodium, iyo inowedzera nekukasira kana yabatanidzwa ().

Yakakura, 140-gramu chimedu chechitoro-chakatengwa, pizza yechando zvinomiririra 765 mg yesodium, kana 33% yeiyo RDI. Chikafu chakagadzirwa muresitorendi chemazana akaenzana chinotakura zvakatowanda - avhareji 957 mg yesodium, kana 41% yeRDI (,).

Kana iwe ukadya zvinopfuura chidimbu chimwe chete, iyo sodium inokurumidza kuwedzera. Panzvimbo pezvo, gumira pane chimwe chidimbu uye pedzisa kudya kwako nezvikafu zvakaderera-sodiyumu, senge shizha rakasvibirira saradhi ine yakaderera-sodium kupfeka

9. Masangweji

Sandwichi ndomumwe wemidziyo yakawanda-yezvipenga iyo inoverenga ingangoita hafu yesodium maAmerican anodya.

Chingwa, nyama inogadzirwa, chizi, uye zvinwiwa zvinowanzo shandiswa kugadzira sandwiches zvese zvinopa huwandu hwakakura hwe sodium ().

Semuenzaniso, sangweji yepasi pegungwa inokwana masendimita matanhatu inogadzirwa nechando inotapura mavhareji 1,127 mg yesodium, kana 49% yeRDI ().

Iwe unogona kudzora zvakanyanya pa sodium, nekusarudza isina kugadziriswa sandwich toppings, senge yakakangwa huku zamu ine yakachekwa avocado uye tomato.

10.Muto nemasheya

Yakaiswa muto muto uye masheya, ayo anoshandiswa sehwaro hwesobho nemuto kana kukwezva nyama nemidziyo yemidziyo, anozivikanwa zvakanyanya munyu.

Semuenzaniso, 8-ounce (240-mL) inoshumirwa yemombe muto inokwana 782 mg yesodium, kana 34% yeiyo RDI. Chicken nemuriwo muto zvakafanana zvakakwirira musodium (17, 18, 19).

Neraki, iwe unogona nyore kuwana yakaderedzwa-sodium broths nemasheya, ayo ane angangoita 25% mashoma sodium pakushanda pane akajairwa vhezheni ().

11. Mabhokisi embatatisi casseroles

Mabhokisi embatatisi ndiro, kunyanya mbatata dzakapetwa uye imwe cheesy mbatatisi, kurongedza yakawanda munyu. Mamwe anewo sodium kubva kuMSG uye zvinochengetedza.

1/2-mukombe (27-gramu) chikamu cheakaomeswa scalloped mbatatisi musanganiswa - inoita 2/3-mukombe yakabikwa kushumirwa - ine 450 mg yesodium, kana 19% yeRDI (21).

Wese munhu angave zvirinani nekutsinhana mbatatisi yakarongedzwa kune mamwe manyowa ane hutano, senge mbatatisi yakabikwa kana yechando squash.

12. Nguruve dzinokambaira

Crunchy yenguruve rinds (makanda) akakura mukuzivikanwa nekuda kwekuwedzera kufarira kune yakaderera-carb ketogenic chikafu.

Nekudaro, kunyange hari yenguruve mbichana iri keto-inonaka yekudyira, ivo vane yakakwira mune sodium.

1-ounce (28-gramu) inoshandiswa yenguruve rinds ine 515 mg yesodium, kana 22% yeiyo RDI. Kana iwe ukasarudza bhengi kuravira, iyo yekushandira ine 747 mg yesodium, kana 32% yeiyo RDI (22, 23).

Kana iwe uchishuvira chimwe chinhu chakatsemuka, funga unsalted nzungu pachinzvimbo

13. Miriwo yemumagaba

Makedheni miriwo ari nyore asi kurongedza mugove wavo we sodium.

Semuenzaniso, 1/2-mukombe (124-gramu) unoshandiswa peas makedheni ane 310 mg yesodium, kana 13% yeiyo RDI. Saizvozvowo, 1/2-mukombe (122-gramu) inoshumirwa yemagaba asparagus mapakeji 346 mg yesodium, kana 15% yeiyo RDI (24, 25).

Kudhonza uye kushambidza miriwo yemumagaba kwemaminetsi akati wandei kunogona kudzora zvemukati nesodium ne9-23%, zvichienderana nemuriwo. Neimwe nzira, sarudza yakajeka, miriwo yechando, iyo yakaderera mune sodium asi iri nyore (26).

14. Yakagadzirwa chizi

Yakagadzirwa chezi, kusanganisira pre-yakatemwa American chizi uye chingwa-senge yakagadziriswa chizi seVelveeta, inowanzo mhanya yakakwira mune sodium kupfuura yechisikigo cheese.

Izvi zvinodaro nekuti chizi inogadzirwa inogadzirwa nerubatsiro rweemulsifying salts, senge sodium phosphate, pane yakanyanya tembiricha, iyo inogadzira inoenderana, isina kutsetseka chigadzirwa (27).

1-ounce (28-gramu) inoshanda yeAmerican cheese ine 377 mg yesodium, kana 16% yeiyo RDI, nepo chiyero chakafanana chechingwa chine 444 mg yesodium, kana 19% yeiyo RDI (28, 29) .

Panzvimbo iyoyo, sarudza yakaderera-sodium, chezi chezi, senge Swiss kana mozzarella.

15. Jerky nedzimwe nyama dzakaomeswa

Kubatika kwejerky nedzimwe nyama dzakaomeswa kunoita kuti ive nyore sosi, asi munyu unoshandiswa zvakanyanya kuuchengetedza nekusimudzira kunaka.

Semuenzaniso, 1-ounce (28-gramu) inoshumirwa yenyuchi jerky mapake 620 mg yesodium, kana 27% yeiyo RDI (30).

Kana iwe uri fan fan, tarisa nyama kubva kune huswa-hwakakodzwa kana mhuka dzakasimudzwa, sezvo ivo vachiwanzo kuve neakareruka ezvinyorwa zvinyorwa uye zvishoma sodium. Asi ita chokwadi chekutarisa iyo label ().

16. Tortillas

Tortillas ine sodiamu yakawanda, kunyanya kubva munyu uye zvinomirisa, senge kubheka soda kana poda yekubheka.

Iyo 8-inch (55-gramu) yefurawa tortilla inosvika 391 mg yesodium, kana 17% yeiyo RDI. Naizvozvo, kana iwe ukadya maviri akapfava-goko tacos, iwe unowana chechetatu cheRDI yesodium kubva kumatortilla chete ().

Kana iwe uchida matirobhu, sarudza zviyo zvakakwana uye funga kuti iyo sodium kuverenga inopindirana sei mumari yako yezuva nezuva.

17. Kutonhora kunotonhora uye salami

Kwete kungocheka kutonhora - kunonziwo nyama dzemasikati - uye sarami ine munyu wakawanda, mazhinji anogadzirwawo nezvichengetedzwa zvine sodium nezvimwe zvinowedzera.

Iyo 55-gramu (2-ounce) inoshandira kutonhora kutapudza mavhareji 497 mg yesodium, kana 21% yeiyo RDI. Iyo yakaenzana salami inorongedza yakatonyanya - 1,016 mg, kana 44% yeiyo RDI (,).

Yakatemwa, nyama nyowani - senge yakagochwa nyama yemombe kana turkey - sarudzo dzakanaka.

18. Pretzels

Iko makristasi makuru emunyu pamusoro pe pretzels ndiyo yako yekutanga ruzivo rwehuwandu hwe sodium.

1-ounce (28-gramu) inoshumirwa neepretzels avhareji 322 mg yesodium, kana 14% yeiyo RDI ().

Unogona kuwana pretzels asina kuiswa sarufa, asi zvakadaro haafanire kuve yako yekuenda-kunodya, sezvo ivo vachiwanzo gadzirwa nehupfu chena uye vane hushoma hwekudya zvinovaka muviri.

19. Zvipukanana

1-ounce imwe chete (28-gramu) pfumo rekucheka dhiri - iyo mhando yemagaka iyo inogona kuuya pamwe nesangweji yedhiri - ine 241 mg yesodium, kana 10% yeiyo RDI ().

Iyo sodium mune yakazara pickles inowedzera kumusoro nekukurumidza. Iyo yepakati-saizi dhiri pickle mapakeji 561 mg yesodium, kana 24% yeiyo RDI. Kana iwe uri pane ine sodium-inorambidzwa kudya, chengeta mapundu zvikamu zvidiki ().

20. Michero

Unogona kuravira zvekudya nemasauchu kungave panguva yekubika kana patafura, asi zvimwe zvezvinonaka izvi zvinobva mumunyu.

Soy muto uri pakati pemunyu - 1-chipunu (15-ml) chinopa mapaketi 1,024 mg yesodium, kana 44% yeRDI (16, 32).

Barbecue muto une munyu zvakare, iine 2 mashupuni (30 ml) inopa 395 mg yesodium, kana 17% yeRDI (16, 33).

Iwe unogona kuwana yakadzikiswa-sodium vhezheni yemamwe sauces, kusanganisira soy muto, kana kuita yako pachako kuti uchengete mazinga akaderera.

21. Imbwa dzinopisa uye bratwurst

Mune sampling yazvino yezvikafu zvakapetwa zveUS, imbwa inopisa kana bratwurst chinongedzo chakaenzana 578 mg yesodium, kana 25% yeRDI ().

Zvisinei, sodium yakatangira pa230-1,330 mg musampling yenyama idzi dzakagadziriswa, izvo zvinoratidza kuti kana iwe ukaverenga zvinyorwa zvakanyatsonaka, unogona kuwana yakaderera-sodium sarudzo ().

Zvakadaro, nyama dzakagadziriswa dzinonyatso chengetwa kune imwe nguva kurapa pane kuita zuva nezuva mutengo. Sangano reWorld Health Organisation (WHO) rinoyambira kuti kudya nyama inogadzirwa kunowedzera njodzi yako kune mamwe kanzura (,).

22. Nyanya muto

Iwe haufunge kufunga kutarisa iyo sodium mune can yegani yemadomasi muto kana zvimwe zvemumagaba matomatisi zvigadzirwa, asi iwe unofanirwa.

Ingori 1/4 mukombe (62 gramu) yetomato muto ine 321 mg yesodium, kana 14% yeiyo RDI (36).

Neraki, zvigadzirwa zvemadomasi zvemumagaba zvisina kuwedzerwa munyu zvinowanikwa zvakanyanya.

23. Bagels nezvimwe zvingwa

Kunyangwe chingwa, mabhanzi, uye madhiri emanheru kazhinji asina huwandu hunotyisa hwe sodium, inogona kuwedzera zvakanyanya kune vanhu vanodya akati wandei pazuva ().

Bagels anonyanya kupa mupiro we sodium, sezvo ivo vanowanzo mhanyisa yakakura saizi. Imwe yegirosa-chitoro bagel ine mazana mana emamiriyoni esodium, kana 17% yeiyo RDI ().

Kusarudza zvidimbu zvidiki zvechingwa kunokubatsira kucheka pasodium, uye kusarudza mhando dzese dzezviyo kune hutano.

24. Nyama dzemumagaba, huku nehove dzegungwa

Kufanana nezvimwe zvekudya zvemumagaba, nyama dzemumagaba dzakakwira mune sodium kupfuura vamwe vadzo vatsva, asi vamwe vagadziri vanogona kunge vachidzikisa sodium zvishoma nezvishoma.

Mune ongororo ichangoburwa, tuna yemumagaba yakaenzana 247 mg yesodium pa3-ounce (85-gramu) inoshumira, kana 10% yeiyo RDI. Izvi zvinomiririra 27% kuderera kwezvinyorwa zve sodium zvichienzaniswa nemakumi emakore apfuura ().

Mune kumwe kuongorora kuchangobva kuitika, huku yemumagaba kana turkey yaive ne212-425 mg yesodium pa3-ounce (85-gramu) inoshumira, inova 9-18% yeRDI (8).

Nekudaro, yakaporeswa, nyama dzemumagaba, senge nyama yemombe uye nyama yenguruve, yaive nemunyu zvakanyanya - 794-1,393 mg yesodium pa3-ounce (85-gramu) inoshumira, kana 29-51% yeiyo RDI.

Darika izvi kumusoro kune yakaderera-sodium makedheni sarudzo kana kutenga nyowani ().

25. Vabatsiri vechikafu

Mabhokisi echikafu vabatsiri vane pasita kana imwe starch pamwe neupfu muto uye mwaka. Iwe unowanzo wedzera mvura uye yakasviba pasi nyuchi - kana dzimwe nguva huku kana tuna - wozoibika pane yako stovetop.

Asi izvi zviri nyore zvinouya pamutengo wakaderera - panowanzoita 575 mg yesodium pa 1 / 4-1 / 2 mukombe (30-40 magiramu) yemusanganiswa wakaoma, kana 25% yeRDI ().

Hutano hwakanyanya asi ichiri kukurumidza imwe nzira kugadzira yako yekumhanyisa-fry dhishi ine nyama yakaonda kana huku uye miriwo yechando.

26. Mabhisikiti

Ichi chidya chemangwanani chinorongedza mugove waro wesodium kunyangwe kana isina kupwanywa mugiraivhi. Iwo aunogadzira kubva kuchando chando kana firiji inogona kunge yakanyanya kukwirira musodiyamu, saka ganhurira mabhisikiti kune imwe nguva yekurapa ().

Mune sampling yemunyika yese muUnited States, bhisikiti rimwe rakagadzirwa kubva muhomwe yakarongedzwa yakaenzana 528 mg yesodium, kana 23% yeRDI. Zvakadaro, mamwe aive nezvakawanda se840 mg yesodium pakushanda, kana 36% yeiyo RDI ().

27. Macaroni nechizi

Ichi chikafu chinodakadza chikafu chakanyanya mune sodium, kunyanya nekuda kwemunyu chizi muto. Nekudaro, ongororo ichangoburwa inoratidza kuti vagadziri vakadzikisa iyo sodium mune macaroni uye chizi neavhareji ye10% ().

Parizvino dhata inoratidza kuti 2.5-ounce (70-gramu) inoshandiswa yemusanganiswa wakaomeswa unoshandiswa kugadzira 1-mukombe (189-gramu) unoshandira macaroni uye chizi avhareji 475 mg yesodium, kana 20% yeRDI (,) .

Kana iwe uchida kupota uchidya macaroni uye chizi, funga kutenga yakazara yezviyo vhezheni uye sanganisa iyo dhishi nekuwedzera mimwe miriwo, senge broccoli kana sipinashi.

28. Kudya nechando

Zvikafu zvakawanda zvakaomeswa nechando zvakakwirira mune sodium, zvimwe zvine hafu yenguva yako yemugove wezuva nezuva wedhishi. Tarisa chinyorwa chemhando yega yega, sezvo sodium inogona kusiyana zvakanyanya mukati meimwe chigadzirwa mutsara (39).

Iyo FDA yakagadza muganho we600 mg yesodium pane kudya kwechando kuti uwane hutano. Iwe unogona kushandisa iyi nhamba seyakaringana sodium muganho kana uchitenga zvekudya zvakaomeswa. Zvakadaro, zvine hutano kugadzira chikafu chako pachako ().

29. Bhinzi dzakabikwa

Kusiyana nedzimwe bhinzi dzemumagaba, haugone kushambidza bhinzi dzakabikwa nemvura kugeza imwe yemunyu sezvo unenge uchisuka muto unonaka zvakare (40).

1/2-mukombe (127-gramu) inoshumirwa bhinzi dzakabikwa mumuto muto 524 mg yesodium, kana 23% yeiyo RDI.

Mapepa ekugadzira bhinzi dzakabikwa kumba dzinogona kunge dzisina zvishoma sodium, asi unogona kuzvishandura kuti udzikise munyu wakawedzerwa (41, 42).

30. Soseji, bhekoni uye munyu nyama yenguruve

Kunyangwe mune zvinongedzo kana patties, sausage avhareji 415 mg yesodium pa2-ounce (55-gramu) inoshumira, kana 18% yeiyo RDI ().

1-ounce (28-gramu) rinoshanda rebhekoni rine 233 mg yesodium, kana 10% yeiyo RDI. Turkey bhekoni inokwanisa kurongedza yakaringana sodium yakawanda, saka tarisa iyo yezvakanaka chitaridzi (43, 44).

1-ounce (28-gramu) inoshandiswa yemunyu yenguruve, yaishandiswa kuravira madhishi senge bhinzi dzakabikwa uye clam chowder, ine 399 mg yesodium, kana 17% yeiyo RDI, uye kanenge kaviri mafuta ebhekoni (43, 45 ).

Kune hutano hwakanaka, iwe unofanirwa kudzora mashandisiro ako eaya nyama dzakagadziriswa - zvisinei neiyo sodium kuverenga.

Chinokosha

Vanhu vazhinji vanopfuura nekure kurudziro ye2,300 mg yesodium pazuva.

Uye zvakare, njodzi yako yekukudziridza munyu-inonzwisisika kukwira kweropa kunowedzera nezera.

Kuti uderedze pane sodium, zviri nani kudzora zvakagadziriswa, zvakapakirwa, uye zvekudyira zvekudya, sezvo vachinyangira mune yakawanda sodium iwe yausingafungire.

Nyama dzakagadziriswa - senge ham, kutonhora kutonhora, juzi, imbwa dzinopisa uye soseji - inonyanya kukwirira mune sodium. Kunyangwe iri pachena, shrimp yechando inowanzo kurapwa ne-sodium-rich additives.

Zvokudya zviri nyore - kusanganisira mbatatisi yakarongedzwa, sosi yemumagaba, pudding ipapo, vabatsiri vechikafu, pizza, uye chikafu chakaomeswa nechando - zvakare zvinowanzo kumhanya zvine sodium, sezvinoita zvekudya zvine munyu senge nyama yenguruve mbira uye pretzels.

Vamwe vagadziri vari zvishoma nezvishoma vachideredza iyo sodium mune zvimwe zvakapakurwa chikafu, asi shanduko iri kuitika zvishoma nezvishoma. Zvisinei, zvakawanda zvezvikafu izvi hazvina hutano zvakadaro.

Nguva dzose zvinonyanya kunaka kusarudza zvisina kugadzirwa, zvekudya zvese.