Nīnau: Ua'ōleloʻia wau eʻoki i ka paʻakai a me ka sodium no nā kumu ola. He maʻalahi ka hoʻokuʻuʻana i ka paʻakai i kaʻuʻai, akā i hea mai ka sodomi'ē aʻe? Hiki iā ʻoe ke kōkua iaʻu? He aha kaʻu e hoʻohana ai ma mua o ka paʻakai maʻamau?
Pane: No ka nui o nā kānaka, hiki ke hāʻawi i ka sodium nui i ke kahe koko kiʻekiʻe, he mea pilikia ia no nā maʻi o ke kīpona e like me ka puʻuwai a me ka hahauʻana, a hiki i ka hopena i ka mālamaʻana a me ka paʻi.
Ināʻoe e noʻonoʻo ana i ka sodium, e hoʻemi ana i ka nui o ka paʻakai a me nā meaʻai i loko o ka sodium e hiki ke kōkua i ka mālamaʻana i ke kahe o ke koko ma kahi kūpono.
Hoʻokahi teaspoon o ka paʻakai kahi 2,300 milligrams sodium. ʻO ka hapalua wale nō hapa nui ka 580 milligrams, a he 150 mau milligrams ka lōʻihi o ka paʻakai.
ʻOiaiʻo ka paʻakai kahi kumu mua,ʻo ka nui o nā mea i mālamaʻia he nui ka sodium. ʻO nā mea kanu, nā meaʻono, nā lāʻauʻai, a me nā meaʻai'ē aʻe he nui ka sodium, ma ka paʻakai i hoʻohanaʻia eʻono i nā meaʻai a me nā meaʻai a me nā mea mālama i ka sodium ma nāʻano likeʻole.
No laila e mālama i kāu laweʻana i lalo, ponoʻoe e hana i kahi mea'ē aʻe ma mua o ka hoʻopau waleʻana i kāu paʻakai paʻakai. E huli i nā lepili Nutrition Facts e hoʻoholo ai i ka nui o ka sodium i loko o nā meaʻai āu e kūʻai ai. E hōʻalo i nā huahana iʻoi aku ka nui o 140 mau mīkini sodium ma ka lawelaweʻana. Hiki iāʻoe ke holoi i kāu mau mea kanu hiki ke lawe i kahi sodium.
Pehea ka nui o ka sodium?
Wahi a nā Dietary Guidelines no nāʻAmelika, 2015-2020, pono i kēia mau hui e hoʻoemi i kā lākouʻai sodium i lalo o 1,500 milligrams i kēlā lā kēia lā:
- NāʻAmelikaʻAmelika
- ʻO ka maʻi maʻi
- ʻO nā kānaka me ke kaheʻokoʻa
- ʻO ka poʻe me ke maʻi kīkiʻi
- ʻO nā mea a pau i piha i ke kanalima
ʻO ia kahi hui nui o nā kānaka.
ʻO ka mea i komoʻole i loko o kēlā hui, e noho i lalo o 2,300 milligrams i kēlā lā kēia lā,ʻaʻohe mea maʻalahi inā eʻaiʻoe i nā mea iʻaiʻia ma nāʻano a pau,ʻo kekahi mau mea'ē aʻe i kūponoʻole iāʻoe. Eʻikeʻoe i ka sodium ma loko o ka pata nui aiʻole ka margarine, ka waiū, ka berena a me nā meaʻai'ē aʻe. E nānā i ka Nutrition Facts label for the amount of sodium per serving.
E nānā i kēia mau mea ma luna o nā hōʻailona o nā mea i hanaʻia a hoʻopihaʻia e kūʻai aiʻoe:
- ʻO Monosodium glutamate
- Pauka koka
- Kohuʻana i ka pauka
- ʻO Disodium phosphate
- ʻO Sodium alginate
- ʻO ka sodium nitrate a nitrite paha
Pono kou kino i ka sodium no lailaʻaʻoleʻoe e makemake e hoʻopau i ka sodium a pau mai kāuʻai (e aneane hikiʻole paha, akā), eia kekahi mauʻano eʻoki ai:
- E heluhelu i nā huaʻaiʻai a koho i nā mea liʻiliʻi ma ka sodium.
- E koho i nā mea kanu hou a iʻole ka ulu maloʻo ma mua o ka mea i ulanaʻia.
- E mālama i nā meaʻai awakea a ho'ōla i nā meaʻai.
- E hoʻokaʻawale i nā meaʻai maʻaleʻale hauʻi e like me kaʻaina awakea, nā pizzas, a me nā meaʻai.
- E kūʻai i nā hua me kaʻaiʻole.
- E hoʻokuʻu i ka paʻakai mai kāu mauʻike.
- E ho'āʻo i ka paʻakai i hanaʻia me ka pālolo.
- Hiki ke hana maikaʻi i ka huihuʻuʻana, akā e heluhelu i ka papa inoa a me nā lepili Nutrition Facts no ka mea he pinepine ko lākou paʻakai ka paʻakai.
Hiki iāʻoe ke hoʻoloi i ka sodium?
ʻO ka holoiʻana i nā mea kanu a me nā lekile me ka wai e hiki ke wehe i kahi sodium.
He mea paʻakikī keʻike pono i ka nui, akā inā e holoiʻoe i kāu mau mea kele na hoʻokahi minute, aiʻole pēlā, hiki iāʻoe ke ho'ēmi i ka mea sodium i 10 a 30 pakeneka. Akā, he mea nui e hoʻomaopopo i ka nānāʻana o nā haʻawina a me nā punaewele i kahi nui o ka sodium e hiki ke holoiʻia, no laila inā ponoʻoe e hahai i kāu paʻakai sodona i kēlā lā i kēia lā,ʻoi aku ka maikaʻi ma mua o ka kūʻaiʻana i nā mea i hanaʻia i ka momona. E heluhelu i ka Nutrition Facts liʻiliʻi ma ke kua o nā puʻupuʻu no ka mea e haʻi ana iāʻoe i ka nui o ka sodium i kēlā me kēia lawelawe (e nānā hoʻi i ka helu o nā lawelawe i loko o kēlā me kēia pūnaewele).
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Ka Papa HanaʻIke Hana Pono, Beltsville Human Nutrition Research Center, Beltsville, MD. " Ka hopena o ka hoʻouluʻana a me ka holoiʻana ma ka sodium a me ka wai mai ka meaʻona i ka mea kanu ."
> Ke KeʻenaʻOihana HuiʻAmelika Huipūʻia a me United Department of Health and Human Services. "Nānā Dietary no nāʻAmelika, 2015-2020."
Vermeulen RT, Sedor FA, Kimm SY. "Ka hopena o ka holoiʻana i ka wai ma ka mea sodona o nā mea i kohoʻia." J Am Diet Assoc. 1983 Apr 82 (4): 394-6.