ʻO ka hapanui eʻai pālua i ka nui i kēlā me kēia lā
ʻO Sodium kahi māhele koʻikoʻi o ka meaʻai maikaʻi, akā nui ka poʻe eʻai ana ma mua o ka mea i manaʻo nuiʻia i kēlā me kēia lā. ʻOiaiʻo ka paʻakai kahi kumu nui o ka sodium,ʻo ka nui o nā mea i kālaiʻia e hoʻopiliʻia ka sodium, aiʻole he mea hoʻonā kūpaʻa. No ke emiʻana i kaʻai sodium, he mea nui eʻike i ka mea e nānā ai i nā meaʻai āu eʻai ai.
Nā pōmaikaʻi
ʻO Sodium he meaʻaila nui nui i loaʻa i ka wai e hoʻopuni ana i nā pūnaewele i loko o kou kino.
ʻO ka sodium a me ka pāhana pāhana e hoʻoponopono i ke kahe o ka toto a me ka leo wai. Hoʻomaopopo pūʻo Sodium i ka pale pale pH aʻo kou mauʻiʻo a me nā pūnaewele pale e pono ai ka sodium e hana pono.
Hoʻopau Kūpono Kūpono
Na ka National Institute of Sciences 'Institute of Medicine (IOM) e hoʻonohonoho i nā meaʻai o nā meaʻai a pau, e like me ka sodium. ʻO kaʻaiʻana o ka sodium i kēlā me kēia lā e kauʻia ma luna o ka nui o ka mea i makemakeʻia e ka kanaka kanaka ola ke ola olakino. Aia kekahi mauʻokoʻa ma ka'ōpiopio, akā,ʻaʻole ma ka moekolohe.
| Makahiki | Ka Hōʻoia Honua Iʻe |
|---|---|
| 1 i 3 mau makahiki | 1,000 milligrams |
| 4 i 8 mau makahiki | 1,200 milligrams |
| 9 a 50 mau makahiki | 1,500 milligrams |
| 51 i 70 mau makahiki | 1,300 miligram |
| 71 makahiki | 1,200 milligrams |
Nā kumuhana
ʻO ka punaheleʻoi loa o ka sodiumʻo ka paʻakai,ʻo ia ka hapalua sodium a me ka hapalua. Mai ka kukeʻana i ka paʻakai ma ka papa, hoʻonui pinepineʻia i ka meaʻai e hoʻonui i kaʻala. ʻO Kosher a me nā paʻakai moanaʻaʻoleʻoi aku ka maikaʻi ma mua o ka paʻakai papa paʻakai.
Ke'ōlelo nei kaʻAhaʻAmelika American o kēlā me kēia paʻakai i kahi o 40% ka paʻakai ma ke kaumaha.
Akā naʻe,ʻaʻohe meaʻai e paʻakai i ka paʻakai e lilo i ka paʻakai. ʻO ka sodium ka mea iʻikeʻia ma nāʻano liʻiliʻi i ka nui o nā meaʻai. ʻO nā huahua hua laʻau, beets, a me ke keleti, he mau kumu maoli nō ka sodium. ʻO nāʻai i mālamaʻia he nui ka nui o ka sodium i keʻano o nā preservatives artificial a me nā mea hoʻolāʻau paʻakai.
ʻO kaʻaiʻana i ka meaʻai nā mea nui i ka sodium.
Wahi a nā Centers for Disease Control and Prevention (CDC),ʻo nā kumuhana kiʻekiʻe o ka sodium i kaʻainaʻAmelika:
- Ka berena a me nā'ōwili
- Pizza
- Kāleka
- Hoʻopiliʻia ke kīpī a hoʻoponopono i nā meaʻai
- ʻOhi
- Burritos a me nā tacos
- Pākī palaoaʻai (nā pēpē, popcorn, pretzels,'ākini)
- ʻOhi
- ʻAla
- ʻO nā pua a me nā'ōmene
ʻO Sodium Palena
ʻAʻole i loaʻa ka paʻakai o Sodium no ka mea,ʻo ka meaʻai maʻamau e pili ana i ka pālua o nā mea i'ōleloʻia. Ke hōʻike nei ka IOM i ka hoʻohanaʻana i kahi 1,500 milligrams i ia lā,ʻo ia hoʻi he 1/4 teaspoon. Hiki ke loaʻa iāʻoe me kahi 500 milligrams i ka lā (1/10 teaspoon). ʻO ka meaʻai maʻamau o nāʻAina Pāʻani kahi o 3,000 a 5,000 milligrams. ʻOiai paha he emi ka liʻiliʻi o 1 teaspoon, he nui ka sodium eʻai i kēlā lā i kēia lā.
Ke piʻiʻia kahi sodium, e hana pinepineʻia e ka lohi loloa i hui pūʻia me ka wai wai nui i loko o ka manawa pōkole. ʻAʻole hiki i kaʻimi wale i kaʻai me ka sodium. ʻO kēia kūlana, i kapaʻiaʻo hyponatremia, he mea ola weliweli a koiʻia i kaʻoihana olakino koke.
Ka nui o ka sodium
Ke hōʻike nei ka IOM he meaʻoi aku kaʻoihana o kēlā me kēia lā ma mua o 2,400 milligrams i kēlā lā i kēia lā, akā maikaʻi ka hoʻohanaʻana i kahi 1,500 milligrams i kēlā me kēia lā. Pono e hoʻopili ka pono o nā meaʻai i nā mea i hoʻolakoʻia i nā mea i hoʻolakoʻia.
Ma ka papa inoa papahana, hiki iāʻoe ke nānā no nā hua'ōlelo i loaʻa kahiʻano o "paʻakai," "sodium," aiʻole "brine."
ʻO kahiʻai iʻoi aku ka kiʻekiʻe ma ka sodium e hoʻokomo iāʻoe i kahi pilikino no ke koko kiʻekiʻe a me ka maʻi maʻi maʻi. Hiki paha i ke kino ke mālama nui i ka wai a hiki ke hoʻonui i ka momona lepo mai kou iwi.
Loaʻa i ka Sium
ʻO ke ala maikaʻi e hōʻemi iho i kāuʻai sodium kaʻaiʻana i nā meaʻai hou a me nā meaʻai maʻamau. ʻO nā mea likeʻole me nā meaʻinoʻole e like me nā pale lole palemele a me nā condiments hiki ke kiʻekiʻe ma ka sodium.
Eia hou, hiki iāʻoe ke hoʻohana i nā mea paʻakai i hanaʻia me ka pālolo ma mua o ka sodium. E hoʻomau i kāu mau meaʻai me nā mea kanu a me nā meaʻala, akā e makaʻala no ka hoʻomoʻaʻana i nā mea kanu iʻoi aku ma luna o ka paʻakai a me ka paʻakai.
He mea maikaʻi nō hoʻi e wehe i ka mea paʻakai mai kāu papaʻainaʻaina.
Ke kūʻai aku i nā meaʻai iʻoi aku ka emi ma ka sodium, akā e nānā maka no ka hoʻopiʻi inoa. Hiki i kekahi o kēia mau mea ke alakaʻi hewa:
- ʻO Sodium-Free: ʻAi iho ma mua o 5 milligrams o ka sodium no ka lawelaweʻana aʻaʻohe loko iʻa kalo
- Ka Honua Loa Maʻemaʻe: 35 miligramu o ka sodium aiʻole ka liʻiliʻi ma ka lawelaweʻana
- Ka Low Sodium: 140 miligramu o ka sodium aiʻole ka liʻiliʻi ma ka lawelaweʻana
- Hoʻemiʻia (aiʻole) Kelemu: Ma lalo o 25 pakeneka ka nui o ka sodium no kaʻoihana ma mua o ka pae sodium maʻamau
- Ka Māmā i ke Setium: Ua ho'ēmiʻia ka paeʻene sodoma maʻamau ma ka liʻiliʻi he 50 pakeneka ma ka lawelaweʻana
ʻO nā koi hopeʻelua i hiki ke maʻalahi no ka mea pinepine lākou i kaʻai i maʻa mua loa i ka sodium. Eia kekahi laʻana,ʻoi aku ka punetena o ka meli lola maʻamau iʻoi aku ka nui o 800 miligrams o ka sodium a me ka "sodium kaomiʻia" loa i loaʻa i 400 mau mīmiko ka sodium. ʻO ia kahi kokoke i hoʻokahi hapakolu o ka'ōlelo i kēlā lā i kēia lā, no laila,ʻaʻole ia heʻai sodium.
ʻO kahi hua'ōlelo mai
No ka nui o nāʻai i ka sodium, he mea nui e hoʻolohe i ka nui o ka paʻakai a me nā meaʻai i hanaʻia me ka sodium i loko o nā meaʻai āu eʻai ai. He mea maikaʻi nō paha ke kamaʻilio pū me kāu kauka inā loaʻa iāʻoe kekahi mau manaʻo e pili ana i kaʻai sodium a me kou olakino.
> Kālā:
> HuiʻAmelika. Nā kumu o ka sodium.
> Kūkulu i nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. ʻO 10 mau kumu o ka sodium. 2017.
> Ke Kauwela. Nā Dietary Reference Intakes Papahana a me ka hoʻohana. Nā National Academies of Sciences, Engineering, and Medicine, Health Division. 2015.
> 'Amelika Hui Pūʻai. Nā Dietary Guidelines no nāʻAmelika 2015-2020. ʻO kaʻoihana mālama ola a me nā lawelawe pilikino. 2015.