Zakudya 30 Zapamwamba mu Sodium ndi Zomwe Mungadye M'malo

Zamkati

• 1. Nkhanu
• 2. Msuzi
• 3. Hamu
• 4. Pudding yomweyo
• 5. Kanyumba kanyumba
• 6. Msuzi wamasamba
• 7. Kuvala saladi
• 8. Pizza
• 9. Masangweji
• 10. Msuzi ndi masheya
• 11. Mbatata zotsekemera zotsekemera
• 12. Nkhumba zouluka
• 13. Zomera zamzitini
• 14. Tchizi wosinthidwa
• 15. Jerky ndi nyama zina zouma
• 16. Ziphuphu
• 17. Mabala ozizira ndi salami
• 18. Ma Pretzeli
• 19. Nkhaka zamasamba
• 20. Msuzi
• 21. Agalu otentha ndi bratwurst
• 22. Msuzi wa phwetekere
• 23. Bagels ndi mikate ina
• 24. Nyama zamzitini, nkhuku ndi nsomba
• 25. Othandizira pa nkhonya
• 26. Mabisiketi
• 27. Macaroni ndi tchizi
• 28. Zakudya zozizira
• 29. Nyemba zophika
• 30. Soseji, nyama yankhumba ndi nyama ya nkhumba yamchere
• Mfundo yofunika

Mchere wamchere, womwe umadziwika kuti mankhwala a sodium chloride, umapangidwa ndi 40% ya sodium.

Akuyerekeza kuti osachepera theka la anthu omwe ali ndi matenda oopsa amakhala ndi kuthamanga kwa magazi komwe kumakhudzidwa ndi kugwiritsa ntchito sodium - kutanthauza kuti samva mchere. Kuphatikiza apo, chiopsezo chanu chokhudzidwa ndi mchere chimakula ndi ukalamba (,).

Reference Daily Intake (RDI) ya sodium ndi 2,300 mg - kapena supuni 1 ya mchere ().

Komabe, pafupifupi kudya tsiku ndi tsiku ku sodium ku United States ndi 3,400 mg - apamwamba kwambiri kuposa malire apamwamba.

Izi zimachokera kuzakudya zophatikizika komanso zodyeramo, m'malo mogwiritsa ntchito mosavutikira ().

Sodium amawonjezeredwa pazakudya zokometsera komanso monga gawo la zotetezera zakudya ndi zowonjezera ().

Nazi zakudya 30 zomwe zimakhala ndi sodium wochuluka - ndi zomwe mungadye m'malo mwake.

1. Nkhanu

Shrimp yamphesa, yosalala, yachisanu imakhala ndi mchere wowonjezera wonunkhira, komanso zoteteza ku sodium. Mwachitsanzo, sodium tripolyphosphate imawonjezeredwa nthawi zambiri kuti ichepetse kuchepa kwa chinyezi nthawi yayitali ().

Mafuta atatu-gramu (85-gramu) omwe amagwiritsidwa ntchito ndi nkhanu zopanda buledi atha kukhala ndi 800 mg ya sodium, 35% ya RDI. Breaded, shrimp yokazinga imakhalanso yamchere (, 8).

Mosiyana ndi izi, ma gramu 85 (85-gramu) omwe amatumikiramo nkhanu zatsopano popanda mchere komanso zowonjezera ali ndi 101 mg ya sodium, kapena 4% ya RDI ().

Sankhani omwe agwidwa mwatsopano ngati mungathe kapena onani malo ogulitsa zakudya za shrimp yozizira popanda zowonjezera.

2. Msuzi

Zakudya zam'chitini, zotsekedwa, komanso zodyera nthawi zambiri zimanyamula sodium yambiri, ngakhale mutha kupeza zosankha zocheperako ndi sodium pazinthu zamzitini.

Sodium makamaka amachokera mumchere, ngakhale msuzi wina umakhalanso ndi zowonjezera zowonjezera za sodium, monga monosodium glutamate (MSG).

Pafupifupi, supu yamzitini imakhala ndi 700 mg ya sodium, kapena 30% ya RDI, pa chikho chimodzi (245-gramu) chotumikira ().

3. Hamu

Hamu ali ndi sodium wochuluka chifukwa mchere umagwiritsidwa ntchito kuchiritsa ndi kununkhiritsa nyama. Mafuta atatu (85-gramu) opangira nyama yokazinga pafupifupi 1,117 mg ya sodium, kapena 48% ya RDI ().

Palibe chisonyezo choti makampani azakudya amachepetsa momwe amathira mchere nyama yotchuka iyi. Pazitsanzo zaposachedwa za zakudya zaku US, ofufuza apeza kuti ham anali 14% yokwera mu sodium kuposa momwe adafufuza kale).

Ganizirani kugwiritsa ntchito ham ngati chokometsera chochepa pang'ono m'malo mongodya zonse.

4. Pudding yomweyo

Pudding samalawa mchere, koma pali zobisala zambiri za sodium mu pudding mix yomweyo.

Sodium iyi imachokera kuzowonjezera zamchere zamchere ndi sodium - zowonjezera za disodium phosphate ndi tetrasodium pyrophosphate - zomwe zimagwiritsidwa ntchito pudding pudding yomweyo.

Gawo 25 gramu ya pudding mix ya vanilla - yomwe imagwiritsidwa ntchito kupanga 1/2-chikho chotumizira - ili ndi 350 mg ya sodium, kapena 15% ya RDI.

Mosiyana ndi izi, kusakanikirana kofananira kwa vanila pudding kumakhala ndi 135 mg yokha ya sodium, kapena 6% ya RDI (11, 12).

5. Kanyumba kanyumba

Cottage tchizi ndi kashiamu wabwino komanso ndiwothandiza kwambiri pomanga thupi, komanso mumchere wambiri. Chikho cha 1/2 (113-gramu) chotengera tchizi kanyumba pafupifupi 350 mg wa sodium, kapena 15% ya RDI (13).

Mchere wa tchizi wa kanyumba umangowonjezera kununkhira komanso umathandizira pakapangidwe komanso kugwira ntchito ngati chosungira. Chifukwa chake, simupeza mitundu yotsika kwambiri ya sodium ().

Komabe, kafukufuku wina adapeza kuti kutsuka kanyumba kanyumba pansi pamadzi kwamphindi zitatu, ndikutsanula, kumachepetsa sodium ndi 63% ().

6. Msuzi wamasamba

Kumwa msuzi wa masamba ndi njira yosavuta yopezera ziweto zanu, koma ngati simukuwerenga zolemba zopatsa thanzi, mutha kumwa sodium yambiri, inunso.

8 ounce (240-mL) yotulutsa madzi a masamba akhoza kukhala ndi 405 mg ya sodium, kapena 17% ya RDI ().

Mwamwayi, mitundu ina imapereka mitundu yotsika kwambiri ya sodium, zomwe zikutanthauza kuti sangakhale ndi 140 mg ya sodium potumikira malinga ndi malamulo a FDA (16).

7. Kuvala saladi

Ena mwa sodium ovala saladi amachokera mumchere. Kuphatikiza apo, mitundu ina imawonjezera zowonjezera zowonjezera za sodium, monga MSG ndi azibale ake, disodium inosinate ndi disodium guanylate.

Powunikiranso zakudya zazikulu zomwe zimagulitsidwa m'masitolo aku US, kuvala saladi pafupifupi 304 mg wa sodium pa supuni 2 (28-gramu) yotumikira, kapena 13% ya RDI ().

Komabe, sodium inali pakati pa 10-620 mg potumizira zitsanzo za kavalidwe ka saladi, chifukwa chake mukamagula mosamala, mutha kupeza sodium wocheperako ().

Njira yabwinoko ndikupanga yanu. Yesani kugwiritsa ntchito maolivi owonjezera asungwana ndi viniga.

8. Pizza

Pizza ndi zakudya zina zambiri zimatha pafupifupi theka la anthu aku sodium aku America amadya.

Zosakaniza zambiri, monga tchizi, msuzi, mtanda, ndi nyama yopangidwa, zimakhala ndi sodium yambiri, yomwe imawonjezera msanga ikaphatikizidwa ().

Gawo lalikulu, magalamu 140 a pizza ogulidwa m'sitolo, pizza wachisanu ndi 765 mg wa sodium, kapena 33% ya RDI. Kagawo kakonzedwe kodyera kofanana kakang'ono kakunyamula kwambiri - pafupifupi 957 mg wa sodium, kapena 41% ya RDI (,).

Ngati mumadya magawo angapo, sodium imawonjezera mwachangu. M'malo mwake, dzipatseni gawo limodzi ndikumaliza kudya ndi zakudya zochepa za sodium, monga saladi wobiriwira wobiriwira wokhala ndi mavitamini ochepa.

9. Masangweji

Masangweji ndi chimodzi mwazinthu zopangira zinthu zingapo zomwe zimawerengera pafupifupi theka la anthu aku sodium aku America amadya.

Mkate, nyama yosinthidwa, tchizi, ndi zokometsera zomwe nthawi zambiri zimagwiritsidwa ntchito popanga masangweji zonse zimathandizira kwambiri sodium ().

Mwachitsanzo, sangweji yoyenda pansi pamadzi ya 6-inch yopangidwa ndi mabala ozizira pafupifupi 1,127 mg ya sodium, kapena 49% ya RDI ().

Mutha kuchepetsa kwambiri sodium, posankha masangweji osasinthidwa, monga mawere a nkhuku wowotcha ndi sliced ​​avocado ndi phwetekere.

10. Msuzi ndi masheya

Msuzi wamatumba ndi masheya, omwe amagwiritsidwa ntchito ngati maziko a msuzi ndi mphodza kapena kununkhira nyama ndi ndiwo zamasamba, amadziwika kuti ali ndi mchere wambiri.

Mwachitsanzo, ma 8-oun (240-mL) omwe amagwiritsidwa ntchito ndi msuzi wa ng'ombe 782 mg wa sodium, kapena 34% ya RDI. Nkhuku ndi masamba a msuzi nawonso ali ndi sodium yochuluka (17, 18, 19).

Mwamwayi, mutha kupeza mosavuta broths wochepetsedwa wa sodium ndi masheya, omwe amakhala ndi 25% yocheperako sodium potumikirapo kuposa mitundu wamba ().

11. Mbatata zotsekemera zotsekemera

Zakudya za mbatata, makamaka mbatata zonunkhira ndi mbatata zina zamchere, zimanyamula mchere wambiri. Zina zilinso ndi sodium yochokera ku MSG ndi zotetezera.

Gawo limodzi la 1/2-chikho (27-gramu) la kusakaniza mbatata youma - yomwe imapanga chikho chophika 2/3 - ili ndi 450 mg ya sodium, kapena 19% ya RDI (21).

Aliyense atha kukhala bwino atasinthanitsa mbatata zokometsera zakudya zopatsa thanzi, monga mbatata yophika kapena sikwashi wachisanu.

12. Nkhumba zouluka

Zikopa zankhumba zouma (zikopa) zakula chifukwa chakuwonjezera chidwi pa chakudya chochepa kwambiri cha ketogenic.

Komabe, ngakhale timitengo ta nkhumba timene timakonda kudya keto, timakhala ndi sodium wochuluka.

Mafuta okwana 1 gramu (28 gramu) opangira nkhumba za nkhumba ali ndi 515 mg ya sodium, kapena 22% ya RDI. Ngati mungakonde kukoma kwa kanyenya, kutumikiridwa kumakhala ndi 747 mg ya sodium, kapena 32% ya RDI (22, 23).

Ngati mukulakalaka chinthu chokhwima, ganizirani mtedza wopanda mchere m'malo mwake

13. Zomera zamzitini

Zomera zam'chitini ndizosavuta koma zimanyamula gawo lawo la sodium.

Mwachitsanzo, chikho cha 1/2-chikho (124-gramu) chotumizira nandolo zamzitini chili ndi 310 mg wa sodium, kapena 13% ya RDI. Momwemonso, 1/2-chikho (122-gramu) yotumizira katsitsumzukwa kakang'ono ka 346 mg wa sodium, kapena 15% ya RDI (24, 25).

Kukhetsa ndi kutsuka masamba zamzitini kwa mphindi zingapo kumatha kuchepetsa kuchuluka kwa sodium ndi 9-23%, kutengera masamba. Kapenanso, sankhani masamba osalala, achisanu, omwe ali ndi sodium yocheperako koma osavuta (26).

14. Tchizi wosinthidwa

Zakudya zosakaniza, kuphatikizapo tchizi tating'onoting'ono ta ku America ndi tchizi tomwe timapanga ngati Velveeta, timakonda kuthamanga kwambiri mu sodium kuposa tchizi wachilengedwe.

Izi ndichifukwa choti tchizi wosakaniza amapangidwa mothandizidwa ndi emulsifying salt, monga sodium phosphate, pamatenthedwe otentha, omwe amapanga zinthu zosasunthika, zosalala (27).

1-ounce (28-gramu) yotumizira tchizi yaku America ili ndi 377 mg ya sodium, kapena 16% ya RDI, pomwe tchizi wofananawo ali ndi 444 mg wa sodium, kapena 19% ya RDI (28, 29) .

M'malo mwake, sankhani tchizi tating'onoting'ono, monga swiss kapena mozzarella.

15. Jerky ndi nyama zina zouma

Kukhazikika kwa nyama zowuma ndi zina zouma kumawapangitsa kukhala gwero labwino la mapuloteni, koma mchere umagwiritsidwa ntchito kwambiri kuti uwuteteze ndikulimbikitsa kukoma.

Mwachitsanzo, 1 ounce (28-gramu) yotumizira mapaketi azinyama 620 mg wa sodium, kapena 27% ya RDI (30).

Ngati mumakonda kwambiri, yang'anani nyama yodyetsedwa ndi udzu kapena nyama zomwe zidakwezedwa mwakuthupi, chifukwa zimakhala ndi mindandanda yazosavuta komanso sodium yocheperako. Koma onetsetsani kuti mwayang'ana chizindikiro ().

16. Ziphuphu

Tortilla amakhala ndi sodium yokwanira, makamaka kuchokera mchere ndi zopangira chotupitsa, monga soda kapena ufa wophika.

Msuzi wa ufa wa 8-inchi (55-gramu) wa 391 mg wa sodium, kapena 17% ya RDI. Chifukwa chake, ngati mungadye ma tacos ofewa awiri, mupeza gawo limodzi mwa magawo atatu a RDI ya sodium kuchokera ku ma tortilla okha ().

Ngati mumakonda mikate, sankhani tirigu wathunthu ndikuganizira momwe kuchuluka kwa sodium kumakwanira mu gawo lanu la tsiku ndi tsiku.

17. Mabala ozizira ndi salami

Sikuti kudula kokha kozizira - komwe kumatchedwanso nyama zamadzulo - ndipo salami mumakhala ndi mchere wambiri, ambiri amapangidwanso ndi zoteteza ndi sodium komanso zowonjezera zina.

Gramu 55 (2-ounce) yotulutsa mabala ozizira a 497 mg ya sodium, kapena 21% ya RDI. Salami yofanana imanyamula kwambiri - 1,016 mg, kapena 44% ya RDI (,).

Zakudya zouma, zatsopano - monga nyama yowotcha kapena nyama yankhuku - ndizabwino.

18. Ma Pretzeli

Makristali akuluakulu amchere pamwamba pa ma pretzels ndiye chidziwitso chanu choyamba cha sodium.

Mafuta okwana 1 gramu (28 gramu) a pretzels pafupifupi 322 mg wa sodium, kapena 14% ya RDI ().

Mutha kupeza ma pretzels opanda mchere, komabe sayenera kukhala chakudya chanu, chifukwa nthawi zambiri amapangidwa ndi ufa woyera ndipo amakhala ndi zakudya zochepa.

19. Nkhaka zamasamba

Mkondo umodzi wokha wa 1-ounce (28-gramu) wa katsabola - mtundu wa nkhaka womwe ungabwere pafupi ndi sangweji yopatsa - uli ndi 241 mg wa sodium, kapena 10% ya RDI ().

Sodium mu pickles yonse imawonjezera mwachangu kwambiri. Zidutswa zazing'ono zapakati pa katsabola 561 mg wa sodium, kapena 24% ya RDI. Ngati muli ndi zakudya zoperewera ndi sodium, sungani magawo ake pang'ono ().

20. Msuzi

Mutha kununkhira zakudya ndi msuzi mwina mukamaphika kapena patebulo, koma zina mwa izo zimachokera ku mchere.

Msuzi wa soya ndi amodzi mwa amchere kwambiri - supuni imodzi (15-ml) yotumizira mapaketi 1,024 mg wa sodium, kapena 44% ya RDI (16, 32).

Msuzi wamphesa nawonso ndi wamchere, wokhala ndi supuni 2 (30 ml) zopereka 395 mg wa sodium, kapena 17% ya RDI (16, 33).

Mutha kupeza mitundu yochepetsedwa ya sodium yambiri, kuphatikiza msuzi wa soya, kapena pangani nokha kuti musakhale otsika.

21. Agalu otentha ndi bratwurst

Pazitsanzo zaposachedwa za zakudya zopakidwa ku US, galu wotentha kapena ulalo wa bratwurst wapanga 578 mg wa sodium, kapena 25% ya RDI ().

Komabe, sodium inachokera ku 230-1,330 mg mu zitsanzo za nyama zomwe zasinthidwa, zomwe zikusonyeza kuti ngati muwerenga zilembo mosamala, mutha kupeza zosankha zochepa za sodium ().

Komabe, nyama zosinthidwa zimasungidwa bwino kuti zizipatsidwa kangapo osati chakudya chamasiku onse. World Health Organisation (WHO) imachenjeza kuti kudya nyama zomwe zasinthidwa kumawonjezera ngozi ku khansa zina (,).

22. Msuzi wa phwetekere

Simungaganize kuyang'ana sodium mu chidebe cha msuzi wa phwetekere kapena mankhwala ena a phwetekere, koma muyenera.

1/4 chikho (62 magalamu) a msuzi wa phwetekere ali ndi 321 mg wa sodium, kapena 14% ya RDI (36).

Mwamwayi, zopangidwa ndi tomato zamzitini popanda mchere wowonjezera zimapezeka kwambiri.

23. Bagels ndi mikate ina

Ngakhale buledi, mabulu, ndi mipukutu yamadzulo nthawi zambiri mulibe sodium yowopsa, imatha kuwonjezera kwa anthu omwe amadya kangapo patsiku ().

Bagels ndiopereka kwambiri makamaka sodium, chifukwa amatha kukula kwambiri. Bagel imodzi yosungira golosale imakhala ndi 400 mg ya sodium, kapena 17% ya RDI ().

Kusankha magawo ang'onoang'ono a mkate kudzakuthandizani kuti muchepetse sodium, ndikusankha mitundu yonse yambewu ndiyabwino.

24. Nyama zamzitini, nkhuku ndi nsomba

Monga zakudya zina zamzitini, nyama zamzitini zimakhala ndi sodium wochuluka kuposa zina zatsopano, ngakhale opanga ena atha kuchepetsa sodium pang'onopang'ono.

Pakufufuza kwaposachedwa, nsomba zamzitini zapakati pa 247 mg wa sodium pa 3-ounce (85-gram) yotumikira, kapena 10% ya RDI. Izi zikuyimira kutsika kwa 27% mu sodium poyerekeza ndi zaka makumi angapo zapitazo ().

M'kuwunikanso kwina kwaposachedwa, nkhuku zam'chitini kapena Turkey anali ndi 212-425 mg wa sodium pa 3-ounce (85-gramu) potumikira, yomwe ndi 9-18% ya RDI (8).

Komabe, nyama zothira, zamzitini, monga ng'ombe yamphongo ndi nkhumba, zinali zamchere kwambiri - 794-1,393 mg wa sodium pa 3-ounce (85-gramu) yotumikira, kapena 29-51% ya RDI.

Dutsani izi kuti musankhe zamzitini zam'munsi kapena mugule zatsopano ().

25. Othandizira pa nkhonya

Othandizira chakudya chamabokosi amakhala ndi pasitala kapena wowuma wina pamodzi ndi msuzi wa ufa ndi zokometsera. Nthawi zambiri mumangowonjezera madzi ndi ng'ombe yofiirira - kapena nthawi zina nkhuku kapena tuna - kenako ndikuphika pa stovetop yanu.

Koma mwayi uwu umadza pamtengo wotsika - pali pafupifupi 575 mg wa sodium pa 1 / 4-1 / 2 chikho (30-40 magalamu) osakanikirana owuma, kapena 25% ya RDI ().

Njira yathanzi koma yofulumira ndikupangirani nokha mbale yokhotakhota ndi nyama yowonda kapena nkhuku ndi masamba achisanu.

26. Mabisiketi

Chakudya cham'mawa cham'mawa chimanyamula gawo lake la sodium ngakhale kuti sichikuphwanyidwa. Zomwe mumapanga kuchokera kumtunda wachisanu kapena mufiriji zimatha kukhala ndi sodium wochuluka kwambiri, choncho muchepetse mabisiketi kuti muzimwetsa nthawi zina ().

Pazitsanzo zadziko lonse ku United States, bisiketi imodzi yopangidwa ndi mtanda wopakidwa pafupifupi 528 mg ya sodium, kapena 23% ya RDI. Komabe, ena anali ndi 840 mg ya sodium potumikira, kapena 36% ya RDI ().

27. Macaroni ndi tchizi

Chakudya chokoma ichi chimakhala ndi sodium wochuluka, makamaka chifukwa cha msuzi wamchere wamchere. Komabe, kuwunika kwaposachedwa kukuwonetsa kuti opanga adatsitsa sodium mu macaroni ndi tchizi pafupifupi 10% ().

Zomwe zachitika posachedwa zikuwonetsa kuti 2.5-ounce (70-gramu) yogwiritsira ntchito zosakaniza zouma zopangira 1 chikho (189-gramu) zotumizira macaroni ndi tchizi pafupifupi 475 mg wa sodium, kapena 20% ya RDI (,) .

Ngati mukufuna kudya macaroni ndi tchizi nthawi zina, lingalirani kugula mtundu wonse wa tirigu ndi kuchepetsa mbaleyo powonjezera masamba, monga broccoli kapena sipinachi.

28. Zakudya zozizira

Zakudya zambiri zachisanu zili ndi sodium wochuluka, zina zomwe zimakhala ndi theka la magawo anu a sodium tsiku lililonse. Onetsetsani chizindikiro cha mtundu uliwonse, popeza sodium imatha kusiyanasiyana pamtundu wina wazogulitsa (39).

A FDA akhazikitsa malire a 600 mg ya sodium pachakudya chachisanu kuti akhale athanzi. Mutha kugwiritsa ntchito nambala iyi ngati malire a sodium mukamagula chakudya chamazira. Komabe, ndibwino kupanga chakudya chanu ().

29. Nyemba zophika

Mosiyana ndi nyemba zina zamzitini, simungatsuke nyemba zophikidwa ndi madzi kuti musambe mchere wina chifukwa mungakhale mukutsuka msuzi wokoma (40).

1/2-chikho (127-gramu) yotumizira nyemba zophikidwa mu msuzi mapaketi 524 mg wa sodium, kapena 23% ya RDI.

Maphikidwe opanga nyemba zophika kunyumba mwina sangakhale ndi sodium yocheperako, koma mutha kuwasintha kuti achepetse mchere wowonjezera (41, 42).

30. Soseji, nyama yankhumba ndi nyama ya nkhumba yamchere

Kaya mumalumikizidwe kapena patties, soseji pafupifupi 415 mg wa sodium pa 2-ounce (55-gramu) yotumikira, kapena 18% ya RDI ().

Mafuta okwana 1 gramu (28 gramu) omwe ali ndi nyama yankhumba ali ndi 233 mg ya sodium, kapena 10% ya RDI. Nyama yankhumba ku Turkey imatha kunyamula sodium yochulukirapo, choncho yang'anani chizindikiro cha zakudya (43, 44).

1 ounce (28-gramu) wothira mchere wa nkhumba, womwe umakonda kununkhira mbale monga nyemba zophikidwa ndi clam chowder, uli ndi 399 mg wa sodium, kapena 17% ya RDI, ndipo pafupifupi kawiri mafuta a nyama yankhumba (43, 45) ).

Kuti mukhale ndi thanzi labwino, muyenera kuchepetsa kugwiritsa ntchito nyamazi - mosasamala kanthu za kuchuluka kwa sodium.

Mfundo yofunika

Anthu ambiri amapitilira malingaliro okwanira 2,300 mg ya sodium patsiku.

Kuphatikiza apo, chiopsezo chanu chokhala ndi kuthamanga kwambiri kwa magazi kumawonjezera msinkhu.

Kuti muchepetse sodium, ndibwino kuti muchepetse zakudya zopangidwa, zopakidwa, komanso malo odyera, chifukwa zimalowa mu sodium wochuluka womwe mwina simukuwakayikira.

Zakudya zosinthidwa - monga ham, mabala ozizira, ma jerky, agalu otentha ndi soseji - ndizambiri za sodium. Ngakhale zowoneka bwino, shrimp zowuma nthawi zambiri zimathandizidwa ndi zowonjezera zowonjezera za sodium.

Zakudya zabwino - kuphatikiza mbatata zophimbidwa, msuzi wamzitini, pudding pompopompo, othandizira chakudya, pizza, ndi zakudya zowumitsa - zimakonda kukhala ndi sodium wochulukirapo, monganso zakudya zazakudya zamchere monga nkhumba za nkhumba ndi ma pretzels.

Opanga ena akuchepetsa pang'onopang'ono sodium mu zakudya zina zomwe zili mmatumba, koma kusintha kumachitika pang'onopang'ono. Mosasamala kanthu, zambiri mwa zakudya izi ndizopanda thanzi.

Nthawi zonse zimakhala bwino kusankha zakudya zosasinthidwa, zathunthu.