Kusintha Kwaulere Kwa Sodium

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Mchere ndiwopatsa mphamvu mwachilengedwe-kusinthasintha kwake ndikosangalatsa: Kuyambira kukulitsa kulimba mtima kwa msuzi wa phwetekere wokoma mpaka kuyamika kukoma kwabwino kwa batala la caramel, mchere wakhala nyenyezi kukhitchini mibadwo yonse. Koma malinga ndi bungwe la American Heart Association, anthu ambiri a ku America amadya sodium wochuluka kuwirikiza kawiri kuposa mamiligalamu 1,5000 a tsiku ndi tsiku omwe amalangizidwa. Chimodzi mwazifukwa: Mchere ndi chiwopsezo chachinyengo chomwe chimabisala paliponse komanso m'kati mwa chilichonse chomwe timadya.

Mukuganiza kuti mumanyamula zinthu zamchere zochuluka mu zakudya zanu? Tinayankhula ndi a Jessica Goldman Foung -opanga blog Sodium Girl (yemwe, titha kuwonjezera, amakhala wopanda sodium kuyambira koleji!) - kuti musinthe zosintha mchere zisanu ndi chimodzi lero. Onani zomwe ananena pansipa!

1. Bowa la Shiitake: Umami wachilengedwe wopezeka mu bowa wa shiitake umapangitsa kuti ukhale wofulumira komanso wosavuta kugwiritsa ntchito mu risotto, soups, ndi mbale zomwe mumakonda kwambiri zapanyengo!

2. Dzungu lamzitini: Sinthani msuzi wa phwetekere ndi dzungu zam'chitini (kapena butternut squash) nthawi ina mukamafuna kuyambiranso mbale yomwe mumakonda pasitala. Yesani kuyesa zonunkhira zosiyanasiyana ndi zokometsera, monga momwe tebulo la Akazi a Dash likulumikizirana, kuti mulimbikitse kwambiri!

3. Kupanikizana kwa zipatso: "M'malo mwa msuzi wa steak wa m'mabotolo-ena omwe amatha kukhala ndi 500mg pa masupuni a 2-omwe ndi gawo limodzi mwa magawo atatu a 1,500mg ovomerezeka patsiku-sakanizani jamu wa mabulosi ndi apulo cider kapena viniga wosasa. Mukhoza kutenthetsa mumphika ndi zokometsera zochepa kapena sungani zosavuta. Mulimonsemo, ndizosavuta komanso zopanda sodium."

4. Ophwanya Matzoh: Chakudya chopanda mchere ichi chimakhala ndi mawonekedwe owala bwino komanso kaphokoso kabwino kothokoza bwino nyamayi yomwe mwanyamula pakudya kwanu nkhomaliro! Njira ina: Ponyani pang'ono mu pulogalamu yazakudya ndikuyesa mu mtundu wa Jessica wotsitsa sodiamu wa graham cracker kutumphuka!

5. Ufa wankhuku: Nosh pa izi! Popanda sodium komanso okonzeka pasanathe mphindi 15. Phatikizani ndi Jessica's Toasted Dzungu Mbewu Ricotta Kufalikira kwa chakudya chamadzulo chokwanira.

6.Molasses: M'malo moyendetsa nyama yanu mu teriyaki kapena msuzi wa soya, phatikizani mdima wonyezimira, vinyo wosasa wa vinyo, ndi phokoso lokoma la apricot kupanikizana ndi ufa wopanda adyo wopanda mchere. Ndizosangalatsa kwambiri ndipo zimatengera mpikisano wake wamchere ngati tee.

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