ʻO ka paʻakai ka paʻakai,ʻoʻoleʻa paha i ka leʻa aiʻole ka'ōlelo
Loaʻa ka paʻakai i nāʻano lelo a me nā lepe i mea e hoʻomaikaʻi ai i kāuʻike kuke. Aia kekahi mau koi e hōʻike ana heʻoi aku ka maikaʻi o kekahi mau paʻakai ma mua o kekahi. ʻO ka ulu nuiʻana o nā salts likeʻoleʻo Pink Himalayan, ua hoʻonui i nā kumukūʻai no ka mea ua manaʻoʻia kēia mau koi.
ʻO keʻano, heʻano'ē aʻe ka laulā a me keʻano o keʻano i ka manawa e'ūna ai me kēia mau paʻakai kūikawā. Uaʻoi aku ka maikaʻi a me ka waiwai o ke kālā? Ua hoʻonuiʻia nā hoʻolauleʻa olakino ma ka hoʻohanaʻana i kekahi paʻakai?
Ma ka hoʻomaopopoʻana i ka paʻakai a me pehea e hana ai i loko o kou kino e kōkua i ka paneʻana i kēia mau nīnau.
He aha ka paʻakai?
ʻO ka paʻakai he minerale i hanaʻia mai nā mea hui pūʻia sodium a me ka chlorine. Hoʻohui like lākou i ka sodium chloride, kahi mea i hoʻopiʻiʻia i ka meaʻai, mālama mālama ola, a me nā alanui hana. ʻO ka mea iʻikeʻia he paʻakai paʻakai kahi iʻikeʻia he paʻakai o ka pōhaku ma kahiʻano kūlohelohe.
Ua nui ka paʻakai ma ka wai kai aʻo ia ka'enela nui ke kumu o ka moana kai e like me 3.5% o ka paʻakai. ʻO ka hapa nui o ka paʻakai e loaʻa mai ana mai ka wai kai me ka paʻakai paʻakai.
Ke Kiʻume Paʻakai a Me Ke Kino
He mea nui ka paʻakai no ke ola o ke kanaka a ke kino ka hana. ʻO ka sodium a me ka chlorine he mau mea nui e kōkua i ka mālamaʻana i ka paleʻana o ka pūnaewele, ka holoʻana, a me ka nui o ke koko. ʻO Sodium kekahi o nā minelala nui i kuleana nui no ka mālamaʻana i kāu mau mea koho. ʻO nā electrolytes maʻamauʻia ka sodium, potassium, calcium, a me ka bicarbonate. ʻAʻole lawa ka sodoma,ʻaʻole hiki i kou lolo ke hoʻouna aku i nā mea lewa kūpono e pono ai i ke koena o kou kino e hana pono.
E like me ke kino e pono ai ka nui o ka sodium no ka hana pono,ʻo ka laweʻana i ka paʻakai he nuiʻole. Hoʻonuiʻia ka mālamaʻana i ka paʻakai i ka hoʻonuiʻana i ke koko a me ka paʻaʻana o ka wai. ʻO nā kumu sodium i hoʻouluʻia ke kumu o ka paʻaʻana o ke kino i ka wai i mea e mālama ai i ka mālamaʻana i ka sodium ma ka hoʻonuiʻana i nā palena. Ua manaʻoʻia he pane palekana, a ke hana nei kou kino i ka palekana. Ma muli o ka nui o ka sodium e ho'āla i ka hoʻokiʻekiʻeʻana i ke koko, nā kauka e'ōlelo i nā poʻe i loaʻa i ka hanu kiʻekiʻe e ho'ēmi a hoʻopau paha i kaʻai paʻakai.
Nānā a me nāʻike
Loaʻa ka nui o ka noiʻiʻana ma ka paʻakai a me ka hopena o kāu olakino. Eia naʻe, ua nele nā haʻawina i nā hoʻohālike paʻakai likeʻole, hiki ke hoʻoweliweli i nā siki kūikawā. No kaʻikeʻoleʻana i nā hōʻike kūpono a pono, he mea nui ke kūʻaiʻana i nā noi kūʻai kūʻai me kahi mea paʻakai.
Wahi a Rahaf AlBochi, RD, LD, Media spokesperson for the Academy of Nutrition and Dietetics and Owner of Olive Tree Nutrition, paʻakai ka paʻakai,ʻo ia hoʻi, ma ke kaupaona lākou i ka nui o ka sodium. Hoʻokahi teaspoon o ka paʻakai kahi i 2400 mg o ka sodium. ʻOiai he nui nā paʻakai likeʻole i ka honua nei,ʻaʻohe paʻakai iʻoi aku ka maikaʻi ma mua o kekahi, wahi a AlBochi.
Ua hana keʻAhaʻAmiʻAmelika (AHA) i kahi loiloi a he 61 pakeneka o nā poʻe i pane pololeiʻole i ka'eneʻena o ka paʻakai o ka moana ma mua o ka paʻakai paʻakai. ʻO Rachel K. Johnson, PhD, RD,'AkenaʻAmelika Hui PūʻIa, aʻo Bickford Polofesaʻo Nutrition ma ke Kulanuiʻo Vermont, ua hōʻikeʻia he paʻakai nui ka paʻakai o ka moana e like me ka paʻakai paʻakai.
Ke'ōlelo pū neiʻo Kauka Johnson e mālama ka mālamaʻana i kāu wahi paʻakai i ka mālamaʻana i ke olakino. Ināʻoe e hoʻonui ana i ka paʻakai paʻakai no kou manaʻo he mea liʻiliʻi ka sodium, hiki iāʻoe ke hoʻonohonoho iāʻoe iho i ka nui o ka hoʻolālāʻana i ke koko koko kiʻekiʻe, e hoʻonui ai i kou pilikia o ka maʻi maʻi, e'ōlelo anaʻo Johnson.
Nā Hoʻolālā Pale
Hōʻike nā kulekeleʻoihana US i ka laweʻana o ka 2,300 mg o ka sodium no ka lā (5.8 g ka paʻakai),ʻoiai kaʻawelike o ke kanaka kūʻai 9 g o ka paʻakai (3,600 mg Na) i ka lā. ʻO nā manaʻo kūponoʻole e pili ana i nā paʻakai'ē aʻe hiki ke kākoʻo i nā kiʻekiʻe kiʻekiʻe o ka paʻakai.
Ua hoʻolakoʻo AlBochi i nā pane kūpono no nā sikike likeʻole. ʻO nā papahana i pili i kēia manawa he laulā kōkua ia ma keʻano maʻamau a ma mua o ka hoʻoholoʻana e kūʻai i nā mea kūpono.
Ka Papa Paʻa
ʻO ka paʻakai paʻakai ka paʻakai nui loa i hoʻohanaʻia i ka kukeʻana aʻo keʻano o ke kālaiʻia,ʻo ia hoʻi, ua hoʻohuiʻiaʻo iodine, wahi a AlBochi. Hiki paha ia ia ke kapaʻia he paʻakai i keiko. Hoʻokomoʻia ka'ōpiko e kōkua i nā kānaka e lawa i ka iodine i kā lākouʻai, a he mea nui ia e pale aku ai i ka goiter, kahi wāwae o kouroid. ʻO ka paʻakai paʻakai kahi paʻakai maikaʻi, paʻakaiʻia a he koho maikaʻi ia i ka wā e kuke ai.
Kosher Nalu
ʻO Kosher Salt ka paʻakai liʻiliʻi. Ke hoʻohanaʻia i ka kukeʻana, hiki iā ia ke hoʻonui i kahi kikokikona crunchy i kekahi mau kīʻaha a me nā mea inu. ʻO ka teaspoon, hiki i ka paʻakai o ka paʻakai ke emi iki ka lila ma mua o hoʻokahi teaspoon o ka paʻakai paʻakai. ʻO ia wale nō no ka loaʻaʻana o ka paʻakai o ka kosher i ka palaoaʻoi aʻe, no laila,ʻaʻole i lawa i ka puna. Eia nō naʻe, no ka kaupaona,ʻo ka paʻakai kosher a me ka paʻakai paʻakai ka nui o ka sodium e like me AlBochi.
Sea Salt
ʻO ka paʻakai o ka moana he palaoa maikaʻi a iʻole he mau momani nui. Hāʻawiʻia ia ma ka hoʻopiliʻana i ke kai. ʻO nā lālā likeʻole ke KaiʻEleʻele, Celtic, Farani (fleur de sel) a me ka paʻakai moana Hawaiʻi. Hiki i ka paʻakai o ka moana ke loaʻa i nā kolamu kahi hiki ke hāʻawi i kahi meaʻokoʻa'ē aʻe i ka kukeʻana akāʻaʻole hāʻawi i nā pono kīwila maikaʻi. ʻO ka paʻakai paʻakai ka paʻakai, a he like ka nui o ka sodium no ke kaumaha e like me ka'ōleloʻana o kekahi paʻakai'ē aʻeʻo AlBochi.
Pink Himalayan Salt
Uaʻikeʻia ka paʻakai Pink Himalayan he paʻakai paʻakai, no ka mea, hoʻohanaʻia i ka hopena o ka kuke e hoʻoulu ai i ka'ōpala a me kahi kikokikona i kaʻai. Loaʻa i loko o nā'enela kolamu, akā naʻe,ʻaʻohe maikaʻi o ka maikaʻi ma ka hoʻohanaʻana i ka paʻakai Himalayan ma luna o nāʻano paʻakai. Wahi a AlBochi, Ke hoʻolako mau nei ia i ka nui o ka sodium no ke kaumaha e like me nā paʻakai'ē aʻe.
Nānā Hou
ʻO ka paʻakai paʻakai he mau paʻakai ia e pani ai i kekahi mau mea a pau aiʻole sodium paha me ka pālolo, magnesium, aiʻole kekahi mineral. ʻO ka paʻakai paʻakai ka paʻakai ka hapalua o ka soda chloride a me ka hapalua konetena konupala. Hiki ke hoʻohanaʻia ka paʻakai e nā kānaka ma kaʻai momona, akā, e nānā pinepineʻia me kāu kauka ma mua o ka hoʻohanaʻana i kēia mau huahana, keʻole inā loaʻa iāʻoe nā pilikia no ka'ōkihi.
Ka Paʻa Loaʻa
ʻO ka paʻakai ke kauʻia ka paʻakai me nā mea kanu a me nā meaʻala e like me ka paʻakai o ke kumakai, ka paʻakai paʻakai, a me ka paʻakai paʻakai. No ka hoʻemiʻana i ka nui o ka sodium i kāuʻai,ʻoi aku ka maikaʻi o ka hoʻohanaʻana i nā mea kanu ma ko lākou iho pono'ī o ka paʻakai paʻakai, e like me ka meli loloa, ka lepo'eleka a iʻole nā'ōlaʻi, kahiʻaʻole he sodium.
Nā Papahana Salt a Sodium
Ke kohoʻana i ka paʻakai maikaʻi loa no kou ihoʻana i lalo eʻono a makemake. Hōʻoia ka hōʻikeʻokoʻa he paʻakai ka paʻakai, a loaʻa mau ka nui o ka sodium. Hiki ke loaʻa nā meaʻokoʻa'ē aʻe ma nā paʻakai likeʻole e like me ka hoʻokahi o nā mea i noiʻiʻia a me nā hualoaʻa i lalo:
Sodium Potassium Magnesium Iron
Ka Papa Wili 39.1% 0.09% <0.01% <0.01%
Ke Kai Nalu 38.3% 0.08% 0.05% <0.01%
Himalayan Hola 36.8% 0.28% 0.1% 0.0004%
ʻO ke Kai Celtic 33.3% 0.16% 0.3% 0.014%
Texture, Taste, a me ka uku
Wahi a kekahi haʻawina e pili ana i kaʻike o ka paʻakai, hiki i ke kolamu'enela like me ka potassium a me ka magnesium ke pāʻani i ka mea eʻono ai. Akā naʻe, ua like ka paʻakai o ka sodomi i ka papa no nā kānana a pau. Eia kekahi,ʻaʻole i ponoʻole ka hoʻohālikelikeʻana o ka'enela me ka paʻakai no kēlā me kēia paʻakai, aʻaʻole pono e noʻonoʻoʻia i ka kohoʻana i ka paʻakai.
No ka loaʻaʻana o nā paʻakai a pau i nā kūmole sodium, pono maoli nō ia i ka makemake o ke kanaka a me ka nui o kāu makemake e hoʻolimalima ma ka paʻakai. Ināʻoe eʻimi ana i kahiʻanoʻeleʻele me kahi lei, hiki i ka Pink Himalayan ke koho maikaʻi. ʻOiai,ʻoi aʻe ka paʻakai o ka paʻakai,ʻaʻole i pāpī pinepineʻia i ka meaʻai i'ānenaʻia e like me ka paʻakai paʻakai.
ʻO ka pāʻina o ka hōʻailona a me ka'ōlelo kūʻai olakino kūʻai,ʻo kaʻoi aku ka nui o ka paʻakai. ʻO ka papa inoa ma lalo e hāʻawi iāʻoe i ka manaʻo maʻamau o ke kumukūʻai no kēlā me kēia oun no nā mea leʻaleʻa nui ma ka mākeke:
- ʻO ka paʻakai paʻakai - $ 0.06 keneta no kēlā me kēiaʻoka a emi paha.
- ʻO ka paʻakai Kosher - $ 0.05 keneta no kēlā me kēiaʻoka hāʻawi a lawe paha.
- ʻO ka paʻakai moana - $ 0.10 keneta no kēlā me kēiaʻane aʻoi iki paha.
- ʻO ka paʻakaiʻulaʻula Pink Himalayan - he mauʻili mai $ .0.35 a $ 1.00 no kēlā me kēiaʻoki hāʻawi a lawe paha.
Ka Lā Lalo
Hoʻomau ka paʻakai no ka olakino, maikaʻi, a me ka kukeʻana. ʻO ka mea e pono ai ka weheweheʻana ināʻanoʻoi aku ka maikaʻi o ka paʻakai ma mua o kekahi. Wahi a ka pane o ka poʻe akamai,ʻo nā salina a pau e like me ka sodium content me nāʻanoʻokoʻa he mineral. ʻO ka papa ma lalo e hōʻuluʻulu ana i ka laina lalo o nā mea e pono aiʻoe eʻike e pili ana i ka paʻakai:
- Loaʻa ka noiʻi i ka hoʻohālikelike paʻakai aʻo ka hilinaʻiʻana i nā manaʻo kūikawā kūpono he mea maikaʻi.
- ʻO ka paʻakai ka paʻakai, hoʻohanaʻia no kaʻahu, aʻaʻole hoʻi e hoʻonui i ka waiwai kūpono.
- Hoʻokahi teaspoon o ka paʻakai kahi i 2400 mg o ka sodium.
- ʻO kaʻai kai paʻakai a'ōleloʻia he mea nui ia o ka hana kuke,ʻoiai e hoʻokani ana i kahi kuleana nui i ka mālamaʻana i kāu olakino a me ka hana pono o ke kino.
- Loaʻa keʻano o nāʻokoʻa likeʻole e hoʻokomo i loko o kāʻoukou kuke kuke, he mea leʻaleʻa, akā naʻe, e noʻonoʻo ponoʻia kaʻai sodium.
- ʻO ka hōʻailona Fancier a me nā noi olakino kūʻai kūʻai i ka paʻakai o ka paʻakai, akā,ʻaʻoleʻoi aku ka maikaʻi. ʻO nā paʻakai a pau, me ka nānāʻole i nā lewa likeʻole a iʻole ka laulā, e like me ka mea sodium content.
- Hōʻike nā kulekeleʻoihana US i ka laweʻana o ka 2,300 mg o ka sodium no ka lā (5.8 g ka paʻakai). Uaʻoi aku ka nui o kēia.
- Hoʻokumuʻia nā kānaka i ka hanana i ka hoʻohaʻahaʻa a iʻole ka hoʻopauʻiaʻana o ka paʻakai.
- ʻAʻole i hōʻikeʻia nā minola i loaʻa i nā paʻakai'ē aʻe e hāʻawi i nā pono maikaʻi'ē aʻe. Hoʻohālikelikeʻia nāʻanoʻokoʻa ke koleke ma ka paʻakai paʻakikī aʻaʻole kahi helu kūʻai i ka koho paʻakai.
- ʻO ka mālamaʻana i nā kiʻekiʻe kiʻekiʻe o ka paʻakai hiki ke hoʻonui i ke koko a me ka paʻaʻana o ka wai.
> Kālā:
Drake, SL et al, Ka hoʻohālikelike o ka meaʻono a me ka manawa manawa o ke kai a me nā'āina lepo mai ka puni o ka honua, ka moʻolelo o kaʻike haʻahaʻa , 2011
> Ka meaʻai a me nā lāʻauʻai lāʻau kino, ka papa no ka palekana meaʻai a me ka hoʻohanaʻana i ka meaʻai, ke kahaha pahaʻoe e ka nui o ka paʻakai āu eʻai nei, nā mea lawelawe mea lawelawe , 2016
ʻO ka paʻakai paʻakai me ka paʻakai paʻakai, Pākiʻi me ka Salt, American Association Association, Loaʻa iāʻApelila 15, 2016