Usawoti uyimineral ebalulekile enesibopho sokulawula ibhalansi yamanzi emzimbeni. Ngaphambi kokufika kweziqandisi nezindlela zamakhemikhali, usawoti wawubalulekile njengendlela yokugcina ukudla. Usawoti ukhona kuwo wonke amakhishi ngenxa yekhono lawo lokuthuthukisa ukunambitheka kokudla futhi wengeze ukunambitheka okumnandi esesikujwayele kakade.
Sonke sizalwa siwuthanda usawoti, futhi sifundiswa ukuwuthanda nakakhulu! Namuhla, okunye ukudla okudayiswa kwezingane kusalungiswa ngosawoti, ngakho-ke kufanele uhlole uhlu lwesithako ngaphambi kokuthenga noma yimuphi umkhiqizo omusha. Inani elithile le-sodium kufanele litholakale ekudleni, litholakala emifino (utamatisi, isilimo esidliwayo esinamagatsha anamanzi, ama-beet, njll.) namanzi okuphuza. Abantu baseMelika badla i-sodium ngamanani amaningi, sivame ukuzama ukuyehlisa.
Yikuphi ukudla okuqukethe i-sodium? Konke ukudla okucutshunguliwe (okusemathinini kanye neqhwa) kufakwe i-sodium (ngaphandle kwezithelo, eziphathwa ngoshukela njengesivikelo). Ngakho, funda amalebula ngokucophelela. Ukudla okufakwe emanzini anosawoti (ukhukhamba, upelepele, amakhepisi, ama-olives, njll.), okusanhlamvu kwasekuseni, izinto ezibhakwe eziphekwe ngokuthengiswa, okusanhlamvu, namasobho asheshayo konke kuqukethe i-sodium ngaphandle kwalapho kushiwo ngokuqondile ukuthi iqukethe i-sodium. Amasoso nama-condiments (i-ketchup, lwesinaphi, imayonnaise, isoso yesoya, njll.) kanye nokudla okulula (njengama-chips noma ama-popcorn) nakho kuphezulu kwi-sodium.
Umthombo omkhulu wokukhathazeka (kuklayenti noma isiguli) kanye nokukhungatheka (kumpheki wendawo yokudlela) ukuthi uma usawoti ungengeziwe, isidlo siba mnandi. Uma sicabanga ngokunotha kokuthandwa kwento ngayinye yemenyu, singakhetha izinongo ezifanele. Usawoti uyindlela elula yokuphuma, kodwa akufanele sifune izindlela ezilula!
Kubantu abanempilo enhle, i-USDA incoma ukuthi kungabi ngaphezu kwama-milligrams angu-2500 e-sodium (cishe ithisipuni elilodwa) ngosuku. Ukuvinjelwa kwe-sodium kungase kuqine kakhulu - kufika ku-250 mg ngosuku - ezigulini ezigula kakhulu inhliziyo nezinso. Izidlo ezinesodium ephansi ngokuvamile zikhawulela usawoti kanye nesoda yokubhaka, imifino ekheniwe nefakwe emanzini anosawoti, utamatisi unama, i-sauerkraut, ukugqoka kwesaladi okulungiselelwe, okusanhlamvu osheshayo noma amasobho, ama-chips amazambane, okungenzeka ane-sodium gluminate, nosawoti.
Uma unquma ukuthenga imikhiqizo ekhethekile, kubalulekile ukwazi ukucacisa amagama alebula. Umkhiqizo "ongenayo i-sodium" ungaba ne-5 mg ye-sodium ngokukhonza ngakunye, umkhiqizo "we-sodium ephansi kakhulu" une-35 mg kasawoti, futhi umkhiqizo "we-sodium ephansi" ungaba no-140 mg kasawoti.
Usawoti wetafula i-sodium chloride, embiwa ezimayini zikasawoti noma olwandle. Usawoti one-iodized usawoti wetafula onesodium eyengeziwe noma i-potassium iodide, ebalulekile empilweni yegilo. Uma ukhetha ukuthola iodine komunye umthombo, yidla izimila zasolwandle. Usawoti we-Kosher uqukethe kuphela i-sodium chloride futhi ucutshungulwa kancane (uyizinhlamvu ezimahhadla ngenxa yalesi sizathu). Usawoti wasolwandle i-sodium chloride etholakala ekuhwamukeni kwamanzi olwandle. Wonke lawa sawoti anesodium ephezulu.
Zibophezele ekukhuliseni iphalethi lakho lokudla okunomsoco ngezithako zemvelo ezifana namakhambi amasha nawomisiwe nezinongo. Hlola ama-pantries akho ukuze ubone ukuthi unayo yini i-flavour ammo.
Amakhambi amnandi afana ne-bay leaf, i-bay leaf, i-thyme, i-lemon balm, i-savory, ne-cilantro inganonga ama-casseroles, amasobho namasoso. Upelepele nopelepele (okusha noma omisiwe) kwengeza ukudla kwezitsha zohlanga nezinye, njengoba kwenza ujinja omusha noma omisiwe, u-garlic, i-horseradish, izingxube ze-curry eziyimpuphu.
Izithelo ezisawolintshi (ilamula, i-grapefruit, i-tangerine) zingasetshenziswa ukwengeza ubumuncu ezitsheni. Uviniga namawayini nawo angasetshenziswa. U-anyanisi wengeza ukunambitheka kanye nokunambitheka ezitsheni.
Imifino ngokuvamile idla i-sodium encane kunaleyo edla inyama. Uma udinga ukunciphisa kakhulu ukudla kwakho kwe-sodium, ungahlola ezinye izithako zokubhaka njenge-potassium bicarbonate esikhundleni sesoda yokubhaka evamile.
Isihluthulelo sokunciphisa usawoti kanye nokwenza ukudla kwakho kunambitheke kangcono ukukhulisa inani lezithako ezingeziwe. Engeza imifino eqandisiwe esobhoni sakho ukuze uthole ukunambitheka okuhle. Sebenzisa inhlanganisela ye-herbal ehlukahlukene.
Sebenzisa imibala eyahlukene, njengendandatho kapelepele obomvu noma oluhlaza okotshani, ucezu lwe-grapefruit eliphinki, ucezu olusawolintshi, noma ucezu lukatamatisi, ukuze ungeze isinongo esitsheni. Awukho usawoti? Ayikho inkinga!
Nazi ezinye izicebiso:
Ukunambitheka kukabhontshisi kungenziwa ngcono ngopelepele, ama-clove, lwesinaphi esomile, nojinja. I-Asparagus iphila nembewu yesesame, i-basil no-anyanisi. Imifino e-Cruciferous (i-broccoli, i-cauliflower, amahlumela aseBrussels, njll.) imnandi nge-paprika, u-anyanisi, i-marjoram, i-nutmeg, no-anyanisi. Iklabishi izozwakala ngendlela entsha nge-cumin ne-allspice. Isizini utamatisi nge-oregano, i-basil ne-dill. Isipinashi nokunye okuluhlaza kuhle nge-thyme ne-garlic. Izaqathe zimnandi ngezithelo ezisawolintshi, i-ginger, i-nutmeg. Amasobho amakhowe amnandi nge-ginger, i-oregano, upelepele omhlophe, iqabunga le-bay, noma i-chili. Isobho lika-anyanisi liguqulwa nge-curry, ama-clove nesweli. Amasobho emifino athola okubabayo nge-fennel, i-cumin, i-rosemary, i-cilantro ne-sage.