Pehea e'ānaiʻia ai nā meaʻai me ka paʻiʻia i ka sodium
'Ōlelo nā māhele o ke aupuni,ʻo ka hapa nui o mākou e pau i ka sodium i kā mākou mauʻai i kēlā lā i kēia lā. Wahi a nā USDA,ʻaʻole eʻai nāʻAmelika i ka 2,300 milligrams o ka sodium i kēlā lā i kēia lā ma keʻano he meaʻai maikaʻi. Akā, ma ke aniani, eʻai ana mākou i 3,400 milligrams i ka lā. Ke manaʻo neiʻoe e kāpīpī nuiʻoe i ka paʻakai i kāuʻai?
Ināʻoe heʻAmelika maʻamau, hiki iāʻoe ke hoʻoulu i ka mea paʻakai i ka manawaʻai.
Akāʻo ka nui o ka sodomi āu eʻai ai, e hūnā paha i nā meaʻai i hanaʻia . ʻO nā mea e like me ka lole spaghetti, nā mea'atila a me nā meaʻai meaʻai e mālamaʻia i ka sodium. ʻO kekahi mea hana maʻamau ka mea'alawī.
Inā makemakeʻoe e hana i ka sandwich no kaʻaina awakea a iʻole kaʻaina awakea, e hoʻohana i kēia mau'ōlelo aʻo no ka loaʻaʻana o ka meaʻaiʻai meaʻai iki ma kaʻai, hoʻoemi i kāu paʻakai, a hoʻomaikaʻi i kāuʻai i nā lā.
He aha ka haʻahaʻa o Sodium?
ʻO kekahi o nā mea paʻakikī no ka loaʻaʻana o ka meaʻaiʻai manuahi haʻahaʻa e ho'āʻo nei e noʻonoʻo i ka hua'ōlelo ma nā meaʻai. Hiki i ka mua o ka pakuhi ke hoʻolaha i kāuʻona punahele he "haʻahaʻa i ka sodium," akā,ʻo ia anei keʻano o ka meaʻai ma ka sodium? ʻAʻole,ʻaʻole.
Nui nā koi e pili ana i ka sodium eʻikeʻoe ma ke alo o ka pōʻai. ʻO kēia ka mea i manaʻo maoliʻia e like me ka United States Food and Drug Administration (FDA), ka hui e hoʻoponopono ana i ka hōʻailonaʻai a me nā lepili.
- ʻO ka paʻakaiʻole : emi iho ma mua o 5 milligrams o ka sodium no ka lawelaweʻana
- ʻO Sodium-free : i lalo o 5 milligrams o ka sodium no ka lawelaweʻana
- Low-sodium : emi iho ma lalo o 140 miligramu o ka sodium no ka lawelaweʻana
- Keʻano sodium haʻahaʻa : 35 milligrams aiʻole ka lihi o ka sodium no ka lawelaweʻana
- Hoʻemiʻia ka sodium : ma kahi o 25% ka nui o ka sodona no kaʻoihana ma mua o kaʻai kuhikuhi (ʻo ka mea like me ka mea i hoʻomākaukauʻia i mua)
- Miki ka sodium : he 25% ka nui o ka sodium no kaʻoihana ma mua o ka meaʻai kuhikuhi
E like me kāu eʻike ai, nui nāʻano likeʻole e'ōlelo ai heʻai ka meaʻai ma ka sodium aʻaʻole lākou e manaʻo nui he mea nui i ka sodium. No laila, he mea nui e nānā pono i ka mahele sodium ma ka Nutrition Nutrition Facts aʻike i keʻano o ka mea e komo ai i loko o kaʻaiʻana o ka sodium no ka lā.
ʻO Sodium i Lunch Meat Brands
He nui nāʻanoʻano likeʻole o ka meaʻai awakea e hana ana i nā manala sodium haʻahaʻa o kā lākou mau huahana kaulana. Eia hou, e hoʻomaopopoʻoe i ka nui o nā mea i loaʻaʻole i ka sodium e like me nā kūlana FDA. Eia keʻano e hoʻopaʻa ai kekahi o nā polia kaulana loa.
Hiki i ka Poar poʻo ke hana i nā mana liʻiliʻi ma lalo o kā lākou meaʻai meaʻai . Akā, aia nō kekahi i kahi kiʻekiʻe loa i ka sodium.
- 42% Hāmoleʻo Delta Hamu: 480 milligrams sodium no ka lawelaweʻana
- Beechwood Pahūʻana i ka Hamakua Hulu (31% Lower Sodium) - 460 milligrams sodium no ka lawelaweʻana
- Pilikino Lower Lower Sodium Turkey (paleʻaʻole heʻili) - 360 milligrams sodium no ka lawelaweʻana
- ʻO ka Hickory Smoked ka ulu o ka ulu o ka nahelehele (40% Lower Sodium) - 390 milligrams sodium no ka lawelaweʻana
- ʻO ke kinona haʻahaʻa o ke anuanu me ka momona - 80 miligrams sodium no ka lawelaweʻana
- ʻAʻohe Paʻakai i HoʻohuiʻiaʻAlaʻAlaʻAla - 40 milligrams sodium no ka lawelaweʻana
- ʻAʻohe Noʻakai Ka HoʻohuiʻAlaʻAlaʻO Turwa Uwa - 55 milligrams sodium no ka lawelaweʻana
Akā ,ʻaʻole i hoʻokō ka Butterball i nā huahana i kapa inoaʻia e like me ka sodium paʻakai, akā,ʻaʻole ka momona o kā lākou mau mea hoʻolālā Kūlohelohe ma mua o nāʻano likeʻole. No ka hoʻohālikelikeʻana, Hoʻokumu i ka nonoke o Rotisserie i ka lālepa Butterball i ka 460 milligrams o ka sodium no ka lawelaweʻana.
- Nā Kuʻomanaʻo Kūlohelohe Turkey Ka Una MānoaʻO ka'ōhinu, kaʻaila a me ka paʻi Peppercorn - 210 milligrams sodium no ka lawelaweʻana.
- Kōkuhi Kūlohelohe Turkey Ui i ka papaʻi lauoho - 190 miligrams sodium no ka lawelaweʻana
Hāʻawiʻo Hillshire Farm i ka laikini me ka meaʻai maʻamau.
Wahi a ka mea hana,ʻo ka hapa nui o kēia mau huahana he 25 pakeneka ka nui o ka sodium ma mua o nā meaʻai likeʻole e like me nā meaʻai.
- ʻOiwi Pīpī Pīpī Pōpulu Honey Pōʻani Pilikua Pilikino - 410 milligrams sodium no ka lawelaweʻana
- Mono Honey Sliced Honey Ham - 450 milligrams sodium no ka lawelaweʻana
- Mīkini Pāʻani Pōpē'ŌponaʻOe Iwi Pīpī Pīpī Wahi - 420 milligrams sodium no ka lawelaweʻana
- Pākī Mīkini Pāʻani'Āpena Pahū Hamu - 450 milligrams sodium no ka lawelaweʻana
ʻO ka Maple Leaf Natural Selections kekahi inoa nui i waena o nā mea hoʻohana. ʻO kā lākouʻai pāʻani e like me nā mea'ē aʻe i ka hoʻohālikelikeʻana i nā mea like.
- Nā Kulukahi I Hoʻohuiʻia I KāhuʻAla Iwi - 360 milligrams sodium no ka lawelaweʻana
- Ua kuhiʻiaʻo Hickory Smoked Turkey - 530 milligrams sodium no ka lawelaweʻana
- 'Oven-Roasted TurkeyʻOho - 570 milligrams sodium no ka lawelaweʻana
- Hamu Ham - 570 milligrams sodium no ka lawelaweʻana
- Kahe Ham Ham - 630 milligrams sodium no ka lawelaweʻana
ʻO Applegate nā meaʻai a me nā meaʻai nā meaʻai i loaʻaʻole i nā lāʻau'alopelo a iʻole nā hormones. Akāʻo ka nui o nā meaʻai e mau ana i ka sodium.
- Ham Hamu Kūlohelohe - 480 milligrams sodium no ka lawelaweʻana
- Ka Puʻupuʻu Smoked Turkey - 360 milligrams sodium no ka lawelaweʻana
- 'Okolekolekole Turkey Turkey - 360 milligrams sodium no ka lawelaweʻana
- ʻO Natural Dairy i ka umauma - 360 milligrams sodium no ka lawelaweʻana
- Nā PipiʻAla'Apau - 320 milligrams sodium no ka lawelaweʻana
- Honey Ham Honey - 450 milligrams sodium no ka lawelaweʻana
- Ka Hale Laʻau Lā Lae Ka Ui - 420 milligrams sodium no ka lawelaweʻana
Hiki iāʻoe ke hoʻomaopopo i kekahi mau hana mai ka laikini i ka laikini. Loaʻaʻo Ham i kaʻoi aku o ka sodium ma mua o nāʻano'ē aʻe. Hoʻokumuʻia kaʻopihi sliced eʻoi aku kaʻoi aku o ka sodium ma mua o ka pipi a me ka moa, ma muli o ka hoʻomākaukauʻana. ʻO ka meaʻaiʻai nui loa o ka sodium i heluʻia,ʻo ia ka inoa i kapaʻia "ʻaʻohe paʻakai i ukuʻia."
Inā loaʻa iāʻoe kāu meaʻai awakea mai ka papa pāʻani, eʻikeʻoe e noi i ke kuhina o ka mea hōʻailona no kaʻikepili lāʻauʻikepili ināʻoe eʻimi ana i ka meaʻai awakea me ka paʻakai liʻiliʻi. I ka manawa pinepine, aia nā mea i kākauʻia a hikiʻole ke mālama i kaʻiʻo o ka mea i hoʻopiliʻia i ka liʻiliʻi ka liʻiliʻi o ka sodona.
Nā Manaʻo e Hoʻomaʻu i kaʻAi Lune
Inā makemakeʻoe e hoʻemi i ka paʻakai i kāu mauʻaina ahiahi, hiki i kēia mau alakaʻi ke kōkua.
- E noʻonoʻo i ka nui o ka lawelawe. ʻO ka nui āu i koho ai eʻano likeʻole ia i ka nui o nā lawelawe i heluʻia ma ka lepili Nutrition Facts (kahi mau mea hoʻokahi auneke). ʻEhia mau'elepa i loko o kekahi'āpana pā'ālua? Ma muli o keʻano o kaʻokiʻoki o nā'āpana, hiki ke loaʻa ma kahi'ē aʻe mai hoʻokahi aʻekolu mau paʻi. Eʻai anaʻoe i ka sodium ka nui keʻaiʻoe ma mua o ka mea i manaʻoʻia ma ka lepili.
- E hoʻomākaukau i kāuʻona "deli". ʻO ka meaʻaiʻai kaʻinaʻai loa o ka sodium,ʻo ia kaʻano likeʻole e hoʻomākaukau aiʻoe ma ka home. E puhi i kāu pipi a iʻole he moa (kahiʻaʻole i hoʻopihaʻia i loko o ka sodium solution) a eʻoki iāʻoe iho eʻoki i ka paʻakai.
- E hōʻole i nā paʻi kaʻina. Ināʻoe e hoʻonui i kahi'ālani o ka laiki i kāu lawaiwila , e hoʻonui loaʻoe i kaʻaiʻaila. ʻO kekahi laʻana, hoʻokahi'āpana o ka palaoaʻAmelika e hāʻawiʻia 330 - 460 milligrams o ka sodium.
- Hiki i ka hoʻomākaukauʻana i nā'ōpala. E mālama iāʻoe ināʻoe e kuʻi i kāu sanwiti me ka'ōpala i ka manawaʻai. ʻO ka'ōpenaʻo Canning kahiʻai'ē aʻe i kū i ke kuʻuna ma uka. Hiki i nāʻano sodona haʻahaʻa ke hāʻawi i ka paʻakaiʻoi aku ma mua o ka pono.
- E nānā i kāu condiments. ʻO ke aloha me ka mustard? E hōʻoia i ka lepili Nutrition Facts no ka sodium content no ka mea e hoʻonui ai i ka nui o ka waihona. E noʻonoʻo e hoʻolaha i ka avocado hou .
- Mai poina ka berena. ʻO ka hapa nui o ka meaʻai e hoʻonui i kāu i ka paʻakai i kekahi degree. E hōʻoia i ka lepili a koho i kahi me ka sodium paʻakai.
ʻO ka ho'āʻoʻana e loaʻa kahiʻai meaʻai hoʻokipa kai liʻiliʻi he paʻakikī, no ka mea, uaʻano nui nā māmā i ka sodium. Akā me kēia alakaʻi e kau inoaʻana, hiki iāʻoe ke hoʻoholo i nā koho maikaʻi aku e mālama i kāu i ka mana.
> Kālā:
> Hoʻoponopono Keʻokeʻo Clemson. HGIC 4061 Nānā Kūpono no nā Meaʻai Meaʻai: Ka Hoʻohui: Clemson University: South Carolina. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html.
> USDA. ʻO kaʻike ma ka sodium / paʻakai. https://snaped.fns.usda.gov/nutrition-education-materials/loholo-nutrition/myplate-dietary-guidelines-and-general-nutrition
> KaʻOihana Ola a me nā Haumāna. Nā kuhikuhi e pili ana i kaʻoihana:ʻO ke alakaʻiʻana o nā meaʻai meaʻai (9. Aʻo ke Kōkākūkā A: Nā Hōʻike o nā'Aiwi Kūikawā). http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
> KaʻOihana Ola a me nā Haumāna. ʻIkeʻikepili no ka Hoʻoemiʻana i ka Pūnaehu Hulu. http://www.fda.gov/Food/IngredientsPackagingLabeling/AlohaHawaiiIngredients/ucm253316.htm.