ʻO kekahi o kēia mau mea eʻike iāʻoe
ʻO ka Haumāna a me ka Medicine Division o nā National Academy of Sciences, Engineering, and Medicine'ōlelo pono nā mākua wale nō 1,500 milligrams o ka sodium i kēlā lā i kēia lā aʻo ka nui o nā 2,300 milligrams i ka lā he nui loa. Inā ua hoʻoholoʻoe e hōʻoki i kāu sodium (aʻo ka hapanui o mākou paha), keʻike neiʻoe i ka paʻakikī e hiki ke hana, keʻole inā e hoʻohanaʻoe i kahi'āpono o nā meaʻai a me nā meaʻai .
Akā,ʻo ka paʻakai hoʻokahi wale nō ka sodium-loaded culprit. ʻO nā mea mālama hoʻomalu a me nā mea hoʻolālā hoʻolālā he nui ka sodium, no laila, ponoʻoe e hana ma mua o ka hūnāʻana i ka mea paʻakai.
ʻO ke ala maikaʻi e nānā ai i kāu sodium e heluhelu i nā nūpepa Nutrition Facts a me nā papahana meaʻai ma nā meaʻai āu eʻai ai. Eia kekahi, hiki iāʻoe ke hoʻokaho i ka pahu slideshow e nānā i kahi hui o nā meaʻai kiʻekiʻe i ka sodium. Hanaʻoe i kekahi o kēia mau meaʻai maʻamau?
1 - Pākū
ʻO nā kuihana, a me nā meaʻai'ē aʻe he nui, ua kiʻekiʻe ma ka paʻakai ma muli o ka paʻakai, nā mea hoʻomalu a me nā mea hoʻolāʻau hōʻalu. ʻO ka'ōmole he 3 auneke he 500 milligrams o ka sodium aʻoi aku paha ma mua o 1,500 milligram. He nui ka manaʻo e noʻonoʻo ana ka kanaka maʻamau no ka emi mai i ka 2,300 milligrams i ka lā.
ʻO ia,ʻo nā kīʻalo maikaʻi loa, e like me ka hausausa pumehana ka mea maʻamau i ka sodium.
2 - Blue Cheese
Hiki keʻai i ka palaoa ma luna o ka sodium,ʻoiai keʻaiʻoe i nā meaʻoi aʻe ma mua o kahi hoʻokahi hoʻokahi ounce,ʻo ia hoʻokahi wale nō'āpana. ʻO kekahiʻano o ka cheese, e like me cheddar, mozzarella, brie, a me provoloneʻaʻole hewa. Akā, hoʻokahiʻawaʻawa o ka uliuli 325 milligrams. ʻO keʻano o ka hoʻokomoʻana i kāu huamata me ka hapahā o ke kīʻaha o ka clusters cheese clusters e hōʻano hou i 400 400 mileigrams o ka sodium.
3 - Dill Pickles
Hiki i nā pahu pila ke kiʻekiʻe loa i ka sodium. Hiki ke emi aku ka liʻiliʻi i ka 300 milika, akā he nui kaʻaila pila (kahi e'aneha'iniha ka lōʻihi) ma mua o 1,000 milligrams. ʻO kahi'āpana liʻiliʻi loa o ka piʻi pila kahi kokoke i 60 miligira. ʻOi aku nā'ōlele maikaʻi -ʻoi aku ka nui o Gherkin (e like pahaʻekolu iniha ka lōʻihi) i kahi 160 milligrams.
4 - Burritos
ʻO kahi burrito he kīmālī piha i nā pīni a me ka lihi, aʻo kekahi pipi a he moa paha. Hiki paha i kahi o ka kiriminaʻona, letas a me ka salsa i hoʻopaʻa i loko. Loaʻa iā ia ka nui o ka sodium. ʻO kahi meaʻai mai kahi haleʻai meaʻai wikiwiki iʻoi aku i 1,000 milligrams o ka sodium.
5 - 'Onion Rings
ʻO ka lima o kaʻaila mai kahi kiʻekiʻe wale nō ka sodium e hoʻonā i ka paʻakai ma ka wahi e loaʻa ai iā lākou. ʻO kahi haleʻai e mālamaʻia ana i nā kolo lipi e hiki ke loaʻa mai 1,000 milligrams a hiki i 2,000 milligrams aʻoi aʻe paha. ʻO kaʻeuanelio,ʻo nā'āpanaʻokiʻoki kaele mai kahi hale kūʻai kūʻai mai i kahi 200 milligrams ma ka lawelaweʻana.
6 - Fried Chicken
Ua kiʻekiʻe ka moa i ka sodium, keʻoleʻoe e wehe i kaʻili. ʻO kahi o ka umauma mīmū a me kaʻili he 1,300 milligrams ka sodium. ʻO ka haʻaleleʻana i kaʻili ma hope e ho'ōla iāʻoe e pili ana i 400 miligramu o ka sodium. ʻO ka pahuʻeleʻele me kaʻili he 400 mau mīmiko ka nui o ka sodium.
7 - Ramen Noodles
ʻO kēlā mauʻeke liʻiliʻi kūponoʻole o nā'ōpiopio ka nui o keʻano sodium. ʻO kahi pōpō, kahi i manaʻoʻia heʻelua mau lawelawe, he 1,500 milligrams ka sodium. Hiki paha iāʻoe keʻimi i nā'āpana mele me ka liʻiliʻi ka liʻiliʻi, akā no laila, e heluhelu i nā lepili - aia paha ka kiʻekiʻe o ka sodium.
8 - King Crab
Hoʻonui ikiʻia kaʻiʻo o ka pupuhi e nāʻano. ʻO kahi laʻana, he 3 auneke o ka haʻalulu Dungeness i emi iho i 400 miligramu o ka sodium, akā,ʻo ka nui o kaʻiʻo a ka mō'ī pāpaʻi he 900 mau milligrams ka sodium. ʻO kahi o ka wāwae he pāpaʻi kahi 1,400 milligrams sodium.
9 - Veggie Burgers
Hiki ke hoʻopono a hoʻouluʻiaʻo Veggie e nā meaʻai maikaʻi, akā heʻano liʻiliʻi ka nui ma ka sodium. Hoʻokahi o ka veggie burger patty e pili ana i 400 miligrams o ka sodium -ʻo ia ma mua o ke kauʻiaʻana i kahi momona a hoʻouluʻia me nā pāʻani maikaʻi, kahi e hoʻonui ai i 200, aʻoi aku paha, milligrams o ka sodium.
10 - Pipi Pies
He mea kūpono ia mau paila palaoa maloʻo no ka mea,ʻo ka mea pono kāu e hana ai, e wela lākou i loko o kāu umu. Akā, he nui ka sodium ka'ōkoʻomaʻa kō. ʻO kahi moa hoʻokahi hānai, pipi a pōkole turkey he 1,000 aʻoi aku ka milligrams o ka sodium. Hikiʻole i kaʻaila sodona kahi'āpana kīʻaha hale, akā, ma luna o nā mea piha.
11 - Bake Beans
ʻO nāʻano niho pīkī liʻiliʻi he kumu maikaʻi loa o ka fiber a me ke kinetona, akāʻo ka hapa nui o ka manawa ua kiʻekiʻe lākou i ka sodium. Hoʻokahi kīʻaha o nā pī baʻa i pūlehuʻia he 1,000 milligrams o ka sodium. ʻO ka mea pōʻino,ʻo ke kīʻaha o ka pī i hanaʻia me ka mea i hanaʻia, ke likeʻole ia, keʻoleʻoe eʻike i kahi mea hoʻomoʻa paʻakai.
12 - Clam Chowder
ʻO nāʻano maʻamau likeʻole o ka clam chowder,ʻo ia keʻano o ka'āpana hōʻoluʻolu hou o New England me kaʻano Manhattan. Heʻelua meaʻono lākou, akā ua kiʻekiʻe lākou i ka sodium. Hoʻokahi kīʻaha o kēlā me kēiaʻano i nā wahi a pau mai 600 a 800 milligrams o ka sodium, ma muli o ka laikini.
13 - Hōʻaikai kakahiaka
ʻO kahi meaʻai wikiwiki eʻai i ka mea kanu kakahiaka i hanaʻia me ka ham, ka puaʻa, a me ka puaʻa a me ka hulu a me ka tīhi i kahi 1,000 milligrams o ka sodium, akā e hiki ke helu i kahi 2,000 milligrams. ʻO ka wīwī kakahiaka nui i hoʻomaloʻoʻia e hiki iāʻoe ke kūʻai mai kahi hale kūʻai kūʻai, he 600 miligramu ka sodium.
14 - Pīpī i kālaiʻia
Hoʻomākaukauʻia nāʻuala pālaula me ka lihi, ka pata, a me ka waiū a me ka waiū. Hoʻokahi kīʻaha o ka'ailalaʻulaʻula he 800 mīmigrams ka sodium. ʻO ka helu sodium keʻano likeʻole inā e hanaʻoe iā lākou mai ka'ōpala a ināʻoe e hoʻohana i kahi hui.
15 - Hōʻailona Pākīpika a me Mīpana
ʻO ka hapanui o nā lole palemele i lalo o 200 miligrams maʻelua pāʻina-hapalua kahi lawelawe, akāʻo Rusia a me Mīpana Pākehā ka lōʻihi kokoke i 400 miligramu ma kēlā me kēia lawelaweʻana. A,ʻoiaʻiʻo, inā eʻai anaʻoe i kahi sāleale nui, hiki ke hoʻohana i kahiʻoihanaʻoi aʻe ma mua o hoʻokahi.
Nā kumuhana:
Nā Lapaʻau Ola a me Medicine Division of National Academies of Sciences, Engineering, a Medicine. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." Loaʻa iāʻApelila 11, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
ʻOʻAmelika Hui PūʻIa Waiwai Mahi, Nānā Nūnoa Kūʻokoʻa no ke Kūlana Kūlana Kūlana 28. Aia i ka lā 11 oʻApelila, 2016. https://ndb.nal.usda.gov/ndb/search.