Ua noj ua haus yam tsis muaj ntsev

Sodium yog ib qho ntawm lub ntsiab hauv cov lus ntsev (NaCl lossis sodium chloride). Nws yog ntxiv rau ntau cov zaub mov los txhim kho qhov qab. Cov ntsev ntau dhau txuas rau cov ntshav siab.

Kev noj zaub mov kom qab ntsev yog qhov tseem ceeb rau kev saib xyuas koj lub plawv. Cov neeg feem ntau noj ntau txog 3,400 mg sodium ib hnub. Qhov no yog kwv yees li ob zaug npaum li American Heart Association pom zoo. Cov neeg noj qab haus huv feem ntau yuav tsum tsis pub ntau tshaj 2,300 mg ntsev ib hnub twg. Cov neeg uas muaj hnub nyoog tshaj 51 xyoos, thiab cov uas muaj ntshav siab tuaj yeem yuav tsum tau txwv ntsev ntau txog 1,500 mg ib hnub lossis tsawg dua.

Txhawm rau kom nce rau qib noj qab haus huv, kawm seb yuav ua li cas txiav cov ntsev kom ntau los ntawm koj cov zaub mov noj.

Cov khoom noj ua tiav tau npaj ua hmo npaj tau yooj yim. Tab sis lawv suav 75% ntawm sodium hauv Asmeskas chaw noj mov. Qhov no suav nrog:

• Npaj sib tov sib xyaw
• Ntim cov tais diav
• Kua zaub
• Cov khoom noj kaus poom
• Khov khov kho
• Ntim cov khoom ci
• Cov khoom noj ceev ceev

Kev noj qab haus huv ntawm cov dej qab ntsev yog 140 mg lossis tsawg dua toj noj ib pluag noj. Yog tias koj siv cov zaub mov npaj, noj cov ntsev tsuas yog:

• Saib ze ze ntawm cov zaub mov khoom noj khoom haus roj rau lub milligrams ntawm ntsev rau ib pluag noj. Nco ntsoov nco ntsoov tias muaj pes tsawg servings nyob rau hauv pob.
• Yuav cov khoom lag luam sau tias "tsis muaj ntsev," lossis "tsis muaj ntsev ntxiv."
• Txheeb xyuas cov khoom noj khoom haus ntawm cov mis noom, mov ci, thiab npaj sib xyaw.
• Rinsing cov kaus poom hauv cov noob taum thiab zaub los ntxuav qee qhov sodium.
• Siv cov zaub txias lossis zaub tshiab rau hauv cov zaub ntim hauv kaus poom.
• Zam kev muab cov nqaij me me uas zoo nkauj xws li nqaij npua thiab nqaij npuas kib, pickles, txiv ntseej, thiab lwm yam zaub mov npaj rau ntsev.
• Xaiv cov hom tsis tuaj yeem ntawm cov txiv ntoo thiab hom sib xyaw.

Tsis tas li, siv cov khoom me me xws li ketchup, mustard, thiab kua ntses. Txawm hais tias cov kua ntsev qis feem ntau muaj ntsev ntau.

Txiv hmab txiv ntoo thiab zaub uas yog qhov ntau qhov qab thiab khoom noj khoom haus.

• Cov khoom noj uas cog rau ntawm tsob ntoo - zaub ntsuab, zaub ntsuab, txiv tsawb, thiab txiv duaj - yog cov kua ntsev tsawg.
• Cov txiv lws suav hnub ci, nceb nceb, cranberries, txiv ntoo qab zib, thiab lwm cov txiv hmab txiv ntoo qhuav tau tawg nrog tsw. Siv lawv hauv cov zaub nyoos thiab lwm cov tais diav ntxiv rau zest.

Saib ua noj nrog ntsev hloov chaw.

• Ntxiv ib qho txaws ntawm cov txiv qaub thiab lwm cov txiv hmab txiv ntoo hauv cov kua txiv hmab txiv ntoo, lossis cawv txiv hmab, rau cov kua zaub thiab lwm cov tais diav. Los yog, siv lawv ua marinade rau nqaij qaib thiab lwm yam nqaij.
• Tsis txhob dos lossis qej ntsev. Hloov, siv cov qej tshiab thiab cov dos, lossis cov dos thiab cov qij hmoov.
• Sim ua ntau hom kua txob, suav nrog dub, dawb, ntsuab, thiab liab.
• Sim nrog vinegars (caw dawb thiab liab, caw nplej, balsamic, thiab lwm yam). Rau qhov feem ntau tsw, ntxiv nws ntawm qhov kawg ntawm lub sijhawm ua noj.
• Toasted sesame roj ntxiv ib qho qab qab uas tsis muaj ntsev ntxiv.

Nyeem cov ntawv ntawm cov txuj lom sib tov. Ib txhia tau ntxiv ntsev.

Txhawm rau ntxiv me ntsis tshav kub thiab txuj lom, sim:

• Qhuav mustard
• Tshiab tws kub kua txob
• Ib qho tawg ntawm paprika, kua txob cayenne, lossis kua txob liab kub

Tshuaj ntsuab thiab txuj lom muab ntau qhov sib xyaw ua ke. Yog tias koj tsis paub xyov yuav siv cov txuj lom li cas, sim ua kev sim saj. Sib tov tus kheej me me ntawm cov txuj lom lossis cov txuj lom sib xyaw rau hauv cov qog qab ntawm cov roj qab zib cheese. Cia nws zaum rau ib teev lossis ntau dua, tom qab ntawd sim nws thiab saib seb koj nyiam.

Sim cov flavors no rau liven li koj cov zaub mov uas tsis muaj ntsev.

Tshuaj ntsuab thiab txuj lom rau zaub:

• Carrots - Cinnamon, cloves, dill, Ginger, marjoram, nutmeg, rosemary, sage
• Pob kws - Cumin, curry hmoov, paprika, zaub txhwb qaib
• Cov taum ntsuab - Dill, kua txiv qaub, marjoram, oregano, tarragon, thyme
• Txiv lws suav - Basil, Bay nplooj, dill, marjoram, dos, oregano, zaub txhwb qaib, kua txob

Tshuaj ntsuab thiab txuj lom rau nqaij:

• Ntses - Curry hmoov, dill, qhuav mustard, kua txiv qaub, paprika, kua txob
• Nqaij qaib - Nqaij qaib seasoning, rosemary, sage, tarragon, thyme
• Nqaij npuas - Qij, dos, sage, kua txob, oregano
• Nqaij nyuj - Marjoram, nutmeg, sage, thyme

Source: Flavour Cov Khoom Noj ntawd, Lub Tebchaws Lub Plawv, Lub Ntsws, thiab Lub Tsev Ntshav Hauv Ntshav

Koj yuav pom qhov sib txawv thaum koj xub pib ua noj ua haus yam tsis muaj ntsev. Zoo hmoo, koj lub siab hloov yuav saj. Tom qab lub sijhawm hloov kho, ntau tus neeg tso tseg tsis nco qab ntsev thiab pib txaus siab rau lwm yam qab ntawm zaub mov.

Muaj ntau cov zaub mov zoo ua qis rau cov zaub mov sodium. Nov yog ib qhov koj tuaj yeem sim.

Nqaij qaib thiab Spanish mov

• Ib khob (240 mL) dos, txhoov
• Peb lub khob plaub (180 mL) kua txob ntsuab
• Ob tsp (10 mL) roj zaub
• Ib qho 8-oz (240 g) tau cov txiv lws suav sau *
• Ib tsp (5 mL) zaub txhwb qaib, txhoov
• Ib nrab tsp (2.5 mL) kua txob dub
• Ib thiab lub quarter tsp (6 mL) qej, minced
• Tsib khob (1.2 L) kua mov ci (siav hauv dej tsis muaj dej)
• Lub khob peb thiab ib nrab (840 mL) nqaij qaib mis, ua noj, ua kom tawv nqaij thiab pob txha, thiab tsuav

1. Hauv cov txuj ci loj, sauté dos thiab cov kua txob ntsuab hauv cov roj rau 5 feeb ntawm cov cua sov nruab nrab.
2. Ntxiv cov kua txiv lws suav thiab cov txuj lom. Cua sov dhau.
3. Ntxiv cov mov siav thiab nqaij qaib. Cua sov dhau.

* Yuav kom txo ntsev, siv ib qho 4-oz (120 g) tuaj yeem cov kua ntsev qis thiab muaj 4-oz (120 g) cov kua txiv lws suav li niaj zaus.

Qhov Chaw: Koj Qhia Txog Kev txo koj cov ntshav ntshav nrog DASH, Asmeskas Kev Noj Qab Haus Huv thiab Tib Neeg.

DASH kev noj haus; Ntshav siab - DASH; Kev Kub Siab - DASH; Kev noj ntsev tsawg - DASH

Appel LJ. Kev noj haus thiab ntshav siab. Hauv: Bakris GL, Sorrentino MJ, eds. Tawg Tawv: Ib Khub Rau Braunwald's Kab Mob PlawvCov. 3lawm ed. Philadelphia, PA: Elsevier; 2018: chap 21.

Eckel RH, Jakicic JM, Ard JD, li al. Xyoo 2013 AHA / ACC cov txheej txheem qhia txog kev tswj hwm kev ua neej txhawm rau txhawm rau txo kev mob plawv hlab ntsha: ib daim ntawv tshaj tawm ntawm American College of Cardiology / American Heart Association Task Force ntawm Kev Coj Qhia. J Am Coll CardiolCov. Xyoo 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Khoom Noj Khoom Haus thiab kab mob plawv thiab ntshav qab zib. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 49.

Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb thiab Asmeskas Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg Lus Qhia Kev Noj Haus rau Asmeskas, 2020-2025Cov. 9le ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2020. Nkag mus Lub Ib Hlis 25, 2021.

Meskas Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg lub vev xaib. Koj txoj kev qhia los txo koj cov ntshav siab nrog DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Nkag mus rau Lub Xya Hli 2, 2020.

• Kev Sodium