Isi nri na-enweghị nnu

Sodium bụ otu n’ime ihe ndị dị na nnu dị n’elu (NaCl ma ọ bụ sodium chloride). A na-etinye ya n'ọtụtụ nri iji mee ka ekpomeekpo ahụ sie ike. A na-ejikọ ọtụtụ sodium na ọbara mgbali elu.

Iri nri nnu na-ejighị obere nnu bụ ụzọ dị mkpa iji lekọta obi gị. Imirikiti mmadụ na-eri ihe dịka 3,400 mg nke sodium kwa ụbọchị. Ihe a bu ihe dika okpukpu abuo ka American Heart Association kwadoro. Ọtụtụ ndị nwere ahụike ekwesịghị ịnwe ihe karịrị 2,300 mg nnu n'otu ụbọchị. Ndị gafere afọ 51, na ndị nwere ọbara mgbali elu, nwere ike mkpa belata sodium na 1,500 mg kwa ụbọchị ma ọ bụ karịa.

Iji gbadata ogo ahụike, mụta otu esi ewepụ nnu nnu na nri gị.

Nri a haziri ahazi na-eme ka nri abalị sie ike. Mana ha na-edekọ 75% nke sodium na nri ndị America. Nke a gụnyere:

• Kwadebere mixes
• Nri efere osikapa
• Ofe
• Nri mkpọ
• Nri oyi
• Ejiri ngwugwu esi
• Ngwa ngwa ngwa

Leveldị sodium siri ike dị na 140 mg ma ọ bụ obere na-arụ ọrụ. Ọ bụrụ na ị na-eji nri a kwadebere, belata sodium site na:

• Na-ele anya nke oma na nri nri oriri na-edozi maka miligram nke nnu kwa nri. Hụ na ị hụrụ ole servings dị na ngwugwu.
• Zụta ngwaahịa akpọrọ "nnu dị ala," ma ọ bụ "etinyeghị nnu ọ bụla."
• Na-enyocha aha oriri na-edozi ahụ nke ọka, achịcha, na ngwakọta a kwadebere.
• Rinsing agwa na akwụkwọ nri mkpọ iji sachaa ụfọdụ sodium.
• N'iji akwụkwọ nri oyi ma ọ bụ nke dị ọhụrụ n'ọnọdụ akwụkwọ nri mkpọ.
• Izere anụ ndị a gwọrọ dịka ham na anụ ezi, pịkụl, oliv, na nri ndị ọzọ edobere na nnu.
• Họrọ ụdị ndị a na - ejighị akụ nke akụ na ụzọ agwakọta.

Ọzọkwa, jiri obere ihe na-esi ísì ụtọ dị ka ketchup, mọstad, na soy sauce. Ọbụna ụdị nnu nwere obere nnu na-abụkarị sodium.

Mkpụrụ osisi na akwụkwọ nri bụ ezigbo ihe ụtọ na nri.

• Nri osisi - karọt, spinach, apụl, na piich - dị obere na sodium.
• Tomato a mịrị amị, ero a mịrị amị, kranberị, cherị, na mkpụrụ osisi ndị ọzọ a mịrị amị na-esi ísì ụtọ. Jiri ha na salads na nri ndị ọzọ iji tinye zest.

Nyochaa esi nri na ihe ndị nwere nnu.

• Gbakwunye lemon na mkpụrụ osisi citrus ndị ọzọ, ma ọ bụ mmanya, na ofe na efere ndị ọzọ. Ma ọ bụ, jiri ha dị ka marinade maka ọkụkọ na anụ ndị ọzọ.
• Zere yabasị ma ọ bụ nnu nnu. Kama, jiri galik na yabasị dị ọhụrụ, ma ọ bụ yabasị na ntụ ntụ.
• Gbalịa ụdị ose dị iche iche, gụnyere oji, ọcha, akwụkwọ ndụ akwụkwọ ndụ, na ọbara ọbara.
• Nyocha na osisi vaịn (mmanya ọcha na mmanya na-acha ọbara ọbara, mmanya osikapa, balsamic, na ndị ọzọ). Maka ekpomeekpo kachasị, tinye ya na njedebe oge nri.
• Mmanụ sesame toas na-agbakwunye ụtọ ụtọ n’etinyeghị nnu.

Guo ihe edere na ngwakọta ogwu. Fọdụ atụnyewo nnu.

Iji tinye obere okpomọkụ na ose, gbalịa:

• Mọstad kpọrọ nkụ
• Ọhụrụ ọkụ ọkụ na-ekpo ọkụ
• Wụsaa paprika, ose cayenne, ma ọ bụ ose na-acha uhie uhie

Herbal na ngwa nri na-enye ngwakọta nke ụtọ. Ọ bụrụ n ’ijide n’aka ihe ngwa nri ga - eji, mee nnwale uto. Gwakọta obere nsị nke ihe na-esi ísì ụtọ ma ọ bụ ihe na-esi ísì ụtọ na-eme ka ọ bụrụ ngwakọta nke cheese cheese. Hapụ ya ka ọ nọrọ otu elekere ma ọ bụ karịa, nwaa ya nwalee ma ọ masịrị gị.

Gbalịa isi nri ndị a ka ị ghara iri nnu.

Herbs na ngwa nri na akwụkwọ nri:

• Karọt - Cinnamon, cloves, dil, ginger, marjoram, nutmeg, rosemary, sage.
• Ọka - Cumin, curry ntụ ntụ, paprika, pasili
• Green agwa - dil, lemon ihe ọ juiceụ ,ụ, marjoram, oregano, tarragon, thyme
• Tomato - Basil, akwukwo akwukwo, dil, marjoram, yabasị, oregano, pasili, ose

Herbs na ngwa nri na anụ:

• Azu - Curry ntụ ntụ, dil, mọstad akọrọ, ihe ọ lemonụ lemonụ lemon, paprika, ose
• Ọkụkọ - Ezi anụ ọkụkọ, rosemary, sage, tarragon, thyme
• Ezi - Garlic, yabasị, sage, ose, oregano
• Amịrị - Marjoram, nutmeg, sage, thyme

Isi mmalite: Flavour Nri ahụ, Obi Mba, Lung, na Ọbara

Ga-ahụ ihe dị iche mgbe mbụ ị malitere esi nri n’enweghị nnu. Ọ dabara nke ọma, mmetụta uto gị ga-agbanwe. Mgbe oge ụfọdụ gafechara, ọtụtụ mmadụ kwụsịrị ịnwụ nnu wee bido nụ ụtọ nri ndị ọzọ.

E nwere ọtụtụ nnukwu ihe ụtọ sodium Ezi ntụziaka. Nke a bụ otu ị nwere ike ịnwale.

Ọkụkọ ọkụkọ na Spanish

• Otu iko (240 mL) eyịm, belata
• Iko nke anọ (180 mL) ose na-acha akwụkwọ ndụ
• Abụọ tsp (10 mL) mmanụ ihe oriri
• Otu-oz (240 g) nwere ike ihendori tomato *
• Otu tsp (5 ml) pasili, gbanwere
• Otu ọkara tsp (2.5 mL) ose oji
• Otu na nkeji iri na ise (6 mL) galik, gbue
• Iko ise (1.2 L) osikapa agba aja aja (sie ya na mmiri na-enweghị mmiri)
• Iko atọ na ọkara (840 mL) ara ọkụkọ, sie ya, wepụ akpụkpọ ya na ọkpụkpụ ya, ma gbue ya

1. N'ime nnukwu skillet, gbanye eyịm na ose na-acha akwụkwọ ndụ na mmanụ maka nkeji ise na ọkara ọkụ.
2. Tinye ihendori tomato na ngwa nri. Kpoo site na oku.
3. Tinye osikapa esi nri na ọkụkọ. Kpoo ọkụ.

* Iji belata sodium, jiri otu kilogram 4-oz (120 g) nke obere sodium tomato ihendori na otu nke 4-oz (120 g) nke tomato ihendori mgbe niile.

Isi mmalite: Ntuziaka gị n'ibelata Nsogbu Ọbara Gị na DASH, Ahụike US na Ọrụ Ndị Mmadụ.

Kụchaa nri; Ọbara mgbali elu - DASH; Ọbara mgbali elu - DASH; Nri obere nri - DASH

Kpọọ LJ. Nri na ọbara mgbali. Na: Bakris GL, Sorrentino MJ, eds. Ọbara mgbali elu: Otu enyi na Braunwald Ọrịa Obi. Nke atọ ed. Philadelphia, PA: Elsevier; 2018: isi 21.

Eckel RH, Jakicic JM, Ard JD, et al. Ntughari Ntuziaka 2013 AHA / ACC banyere njikwa ndụ iji belata ihe gbasara obi: mkpesa nke American College of Cardiology / American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Nri na ọrịa obi na ọrịa metabolic. Na: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Ọrịa Obi Braunwald: Akwụkwọ ọgụgụ nke Ọgwụ Ọrịa Cardiovascular. Nke 11. Philadelphia, PA: Elsevier; 2019: isi 49.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

Ngalaba Ahụike US na Ọrụ Ndị Ọrụ US. Ntuziaka gị n'ibelata ọbara mgbali gị na DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Nabata July 2, 2020.

• Sodium