30 Cov Khoom Noj Muaj Ntau Hauv Sodium thiab Yuav Noj Dab Tsi

Zoo Siab

• 1. Caw
• 2. Kua zaub
• 3. Ham
• 4. Cov paj npleg
• 5. Tsev cheese
• 6. Zaub kua txiv
• 7. Zaub xam lav hnav khaub ncaws
• 8. Kev noj pizza
• 9. Cov qhaub cij
• 10. Cov txhuam thiab cov khoom lag luam
• 11. Lub thawv qos rau cov qos ntoo
• 12. Cov nqaij npuas npau taws
• 13. Cov zaub ua kaus poom
• 14. Kev ua cheese
• 15. Jerky thiab lwm cov nqaij qhuav
• 16. Tortillas
• 17. Kev txiav txias thiab salami
• 18. Pretzels
• 19. Lub Tsuag
• 20. Cov Ntses
• 21. Kub thiab bratwurst
• 22. Loo suav
• 23. Lub hnab thiab lwm yam ncuav
• 24. Cov kaus poom nqaij, nqaij qaib thiab nqaij nruab deg
• 25. Lub thawv pab khoom noj
• 26. Cov Kab Zoov
• 27. Macaroni thiab cheese
• 28. Khov ua noj khov
• 29. Taum ci
• 30. Hnyuv ntxwm, nqaij npuas kib thiab ntsev nqaij npuas
• Hauv qab kab

Cov lus ntsev, paub txog tshuaj xws li sodium chloride, yog ua los ntawm 40% sodium.

Nws tau kwv yees tias tsawg kawg ib nrab ntawm cov tib neeg uas muaj ntshav siab muaj ntshav siab uas cuam tshuam los ntawm kev noj ntsev - txhais tau tias lawv lub ntsev puas rhiab. Ntxiv rau, koj qhov kev pheej hmoo rau ntsev rhiab nce nrog lub hnub nyoog (,).

Kev Siv Txhua Hnub Ua Kom Tau Txais (RDI) rau sodium yog 2,300 mg - lossis li 1 diav ntsev ().

Tseem, qhov nruab nrab kev noj ntsev ntau ntxiv nyob rau hauv Tebchaws Asmeskas yog 3,400 mg - ntau dua qhov siab tshaj qhov tau pom zoo sab saud.

Qhov no feem ntau yog los ntawm pob khoom noj thiab khoom noj hauv khw noj mov, ntau dua li los ntawm kev siv koj lub ntsev ua zas plaub hau ().

Sodium ntxiv rau cov zaub mov rau qhov tsw thiab ua ib feem ntawm qee yam zaub mov khaws cia thiab ntxiv rau ().

Nov yog 30 cov zaub mov uas nyiam ua kom muaj ntsev ntau - thiab yuav noj dab tsi.

1. Caw

Cov pob, tiaj, khov ntses feem ntau muaj ntsev ntxiv rau tsw qab, nrog rau cov dej muaj ntsev ntau nyob rau hauv. Piv txwv, sodium tripolyphosphate feem ntau ntxiv los pab txo kom ya raws thaum thaws ().

Ib qho 3-ooj (85-gram) kev ua haujlwm ntawm cov ntses cws khov uas tsis tau tshaj tawm yuav muaj ntau li 800 mg ntawm sodium, 35% ntawm RDI. Ua mov ci, kib kib zoo ib yam li ntsev (, 8).

Hauv kev sib piv, 3-ooj (85-gram) kev pabcuam ntawm cov ntses nyoo tshiab uas tsis muaj ntsev thiab cov quav cawv muaj li sodium mg xwb 101, lossis 4% ntawm RDI ().

Xaiv rau cov uas tab tom ntes tshiab yog tias koj tuaj yeem lossis tshuaj xyuas lub khw muag khoom noj khoom noj kom zoo rau cov cw ua kom khov tsis muaj cov tshuaj ntxiv.

2. Kua zaub

Cov kaus poom, ntim khoom, thiab kua zaub npaj khoom noj hauv tsev noj mov feem ntau ntim cov kua ntsev ntau, txawm hais tias koj tuaj yeem nrhiav cov ntsev txo qis rau qee cov hom ntim hauv koos poom.

Cov sodium feem ntau yog los ntawm ntsev, txawm hais tias qee cov kua zaub kuj tseem muaj sodium-nplua nuj tsw ntxiv, xws li monosodium glutamate (MSG).

Qhov nruab nrab, cov kaus poom haus cov kaus poom muaj 700 mg ntawm sodium, lossis 30% ntawm RDI, ib 1 khob (245-gram) liab ().

3. Ham

Ham muaj ntsev ntau nyob rau hauv vim tias ntsev siv tau los kho thiab saj cov nqaij. Ib qho 3-ooj (85-gram) ua haujlwm ntawm roasted ham qhov nruab nrab 1,117 mg ntawm sodium, lossis 48% ntawm RDI ().

Tsis muaj ib lub npe ntawm cov tuam txhab khoom noj rov qab txiav tias lawv hnyav npaum li cas cov ntsev no cov nqaij uas nrov. Hauv kev sim piv txwv thoob teb chaws ntawm Asmeskas cov khoom noj, cov kws tshawb nrhiav tau pom tias ham yog 14% siab dua ntawm sodium dua hauv kev soj ntsuam dhau los ().

Txiav txim siab siv cov nqaij ntses tsuas yog qee zaus ua khoom noj rau me me xwb es tsis noj mov.

4. Cov paj npleg

Cov paj npleg tsis qab qab ntsev, tab sis muaj ntau cov ntsev nyob hauv cov paj npleg sib xyaw.

Cov dej qab ntsev no yog los ntawm ntsev thiab sodium uas muaj ib qho ntxiv - disodium phosphate thiab tetrasodium pyrophosphate - siv los pab ua kom tuab cov paj npleg.

Ib qho 25-gram ntawm cov hmoov av tam sim ntawm vanilla - siv los ua 1/2-khob ua haujlwm - muaj 350 mg ntawm sodium, lossis 15% ntawm RDI.

Hauv kev sib piv, tus nqi qub ntawm cov hmoov nplej sib xyaw vanilla tsuas muaj 135 mg ntawm sodium, lossis 6% ntawm RDI (11, 12).

5. Tsev cheese

Tsev cheese yog qhov zoo ntawm calcium thiab zoo tshaj plaws ntawm cov protein, tab sis nws kuj tseem muaj ntsev ntau. A 1/2-khob (113-gram) ua haujlwm ntawm tsev cheese loj dua ib nrab 350 mg ntawm sodium, lossis 15% ntawm RDI (13).

Cov ntsev rau hauv tsev cheese tsis tsuas yog txhim kho qhov qab tab sis tseem muaj txiaj ntsig ntxiv rau kev ntxhib los mos thiab ua haujlwm raws li kev khaws cia. Yog li, koj feem ntau yuav tsis pom cov sodium qis ().

Txawm li cas los xij, ib txoj kev tshawb nrhiav tau pom tias rinsing tsev cheese nyob rau hauv cov dej ntws hauv 3 feeb, tom qab ntawd ntuav nws, txo cov ntsiab lus sodium los ntawm 63% ().

6. Zaub kua txiv

Haus kua txiv zaub yog txoj kev yooj yim kom koj cov veggies, tab sis yog tias koj tsis nyeem daim ntawv qhia txog khoom noj khoom haus, koj tuaj yeem haus dej qab ntsev ntau heev.

Ib qho 8-ooj (240-mL) noj zaub kua txiv muaj 405 mg ntawm sodium, lossis 17% ntawm RDI ().

Qhov zoo, qee lub khw muaj cov qauv ntsev tsawg, uas txhais tau tias lawv muaj peev xwm tsis muaj ntau tshaj 140 mg ntawm sodium rau ib pluag noj raws li FDA cov cai (16).

7. Zaub xam lav hnav khaub ncaws

Qee cov sodium hauv dej qab ntsev hnav khaub ncaws los ntawm ntsev. Ib qho ntxiv, qee hom npe ntxiv cov ntsev uas muaj ntxhiab tsw ntxiv, xws li MSG thiab nws cov kwv tij, tsis muaj qhov tso tawm thiab disodium guanylate.

Hauv kev tshuaj xyuas cov khoom lag luam loj muaj npe hauv Asmeskas cov khw muag khoom, kev hnav khaub ncaws hnyav 304 mg ntawm sodium ib 2-tablespoon (28-gram) noj, lossis 13% ntawm RDI ().

Txawm li cas los xij, sodium li ntawm 10-620 mg rau kev pab rau ib qho hla cov qauv ntawm cov zaub xam lav hnav khaub ncaws, yog li yog koj yuav khoom zoo zoo, koj tuaj yeem nrhiav ib qho qis hauv sodium ().

Ib qho kev xaiv zoo dua yog ua rau koj tus kheej. Sim siv cov roj txiv ntoo roj thiab kua txiv kab ntxwv.

8. Kev noj pizza

Cov khoom noj pizza thiab lwm cov tais diav uas siv ntau yam yuav luag yuav luag ib nrab ntawm cov neeg Asmeskas haus cov ntsev.

Ntau yam ntawm cov khoom xyaw, xws li cheese, kua ntses, khob noom cookie, thiab cov nqaij ua tiav, muaj cov ntsev tseem ceeb, uas ntxiv rau sai thaum lawv tau sib xyaw ua ke ().

Ib qho loj, 140-gram ib nplais ntawm cov khw muag-yuav, khov pizza ntau ntau 765 mg ntawm sodium, lossis 33% ntawm RDI. Ib lub tsev noj mov-npaj cov pob tib cov loj tshaj - ntau thaj tsam li 957 mg ntawm sodium, lossis 41% ntawm RDI (,).

Yog tias koj noj ntau tshaj ib qho, cov dej qab ntsev sai sai ntxiv. Hloov chaw, txwv koj tus kheej rau ib daig thiab ua koj cov zaub mov nrog cov zaub mov sodium qis dua, xws li zaub ntsuab nplooj ntsuab nrog cov ris tsho sodium tsawg.

9. Cov qhaub cij

Cov qhaub cij yog lwm ib qho ntawm ntau cov tais diav uas suav txog yuav luag ib nrab ntawm cov neeg Asmeskas haus cov dej qab ntsev.

Cov ncuav, cov nqaij ua tiav, cov tshij, thiab cov hws ntau ntau siv los ua qhaub cij txhua tus pab ua kom tau sodium () ntau.

Piv txwv li, 6-nti submarine qhaub cij ua nrog txias txiav nruab nrab 1,127 mg ntawm sodium, lossis 49% ntawm RDI ().

Koj tuaj yeem thim rov qab rau sodium, los ntawm xaiv cov hmoov nplej tsis tseem ceeb rau toppings, xws li grilled qaib mis nrog hlais avocado thiab soob.

10. Cov txhuam thiab cov khoom lag luam

Ntim cov kua zaub thiab cov khoom pov tseg, uas yog siv los ua lub hauv paus rau kua zaub thiab nqaij ci los yog ua kom qab nqaij thiab zaub tais, yog cov ntsev tsis muaj koob npe.

Piv txwv li, 8-ooj (240-mL) kev ua haujlwm ntawm cov nqaij nyuj nqaij nruab nrab cov kua 782 mg ntawm sodium, lossis 34% ntawm RDI. Nqaij qaib thiab zaub ntsuab muaj ntsis zoo sib xws hauv sodium (17, 18, 19).

Qhov zoo, koj tuaj yeem nrhiav tau yooj yim-txo cov ntsev kua zaub thiab cov khoom tso tawm, uas muaj tsawg kawg 25% tsawg dua sodium ib pluag noj dua li niaj zaus ().

11. Lub thawv qos rau cov qos ntoo

Boxed qos lauj kaub tais diav, tshwj xeeb scalloped qos yaj ywm thiab lwm cov qos yaj ywm cheesy, ntim ntau ntsev. Qee tus kuj muaj cov tshuaj sodium los ntawm MSG thiab cov tshuaj ua kom zoo.

Ib qho 1/2-khob (27-gram) ntawm cov qos yaj ywm qhuav - uas ua rau 2/3-khob ua noj - muaj 450 mg ntawm sodium, lossis 19% ntawm RDI (21).

Txhua tus neeg yuav zoo dua sib puav lub thawv rau cov qos yaj ywm kom tau txais txiaj ntsig zoo nkauj ntau ntxiv, xws li cov qos ci los yog lub ncuav qab zib rau lub caij ntuj no.

12. Cov nqaij npuas npau taws

Hniav cov nqaij qaib nqaij qaib (nqaij tawv) tau nce siab zuj zus vim muaj cov paj laum ntau hauv cov zaub mov ketogenic uas tsis muaj cov carb qis.

Txawm li cas los xij, txawm hais tias nqaij npuas rinds yog cov khoom noj txom ncauj keto-phooj ywg, lawv muaj ntsev ntau.

1-ooj (28-gram) kev ua haujlwm ntawm nqaij npuas rinds muaj 515 mg ntawm sodium, lossis 22% ntawm RDI. Yog tias koj xaiv rau qhov qab nqaij, qhov kev ua noj muaj 747 mg ntawm sodium, lossis 32% ntawm RDI (22, 23).

Yog tias koj tab tom huam ib yam dab tsi tawg, xav rau cov txiv ntoo tsis muaj cias

13. Cov zaub ua kaus poom

Cov kaus poom zaub tuaj yeem yooj yim tab sis ntim lawv cov dej qab ntsev.

Piv txwv li, 1/2-khob (124-gram) ua haujlwm ntawm cov kaus poom hauv cov kaus poom muaj 310 mg ntawm sodium, lossis 13% ntawm RDI. Ib yam li ntawd, 1/2-khob (122-gram) ua haujlwm ntawm cov kaus poom cov kaus poom ntim tau 346 mg ntawm sodium, lossis 15% ntawm RDI (24, 25).

Kev haus dej haus thiab yaug cov zaub ua kaus poom rau ob peb feeb tuaj yeem txo ntsev cov ntsiab lus li 9–23%, nyob ntawm cov zaub. Lwm txoj kev xaiv, xaiv rau cov zaub khov, cov zaub khov, uas tsis tshua muaj ntsev ntau tsis yooj yim (26).

14. Kev ua cheese

Cov khoom noj seem txheej, suav nrog cov nqaij ua ntej cov nqaij ua los ntawm Asmeskas thiab loaf zoo li cov nqaij ua noj xws li Velveeta, zoo siab rau kev ua sodium ntau dua li cov cheese.

Qhov no yog ib nrab vim kev ua tiav cheese yog ua nrog kev pab ntawm emulsifying ntsev, xws li sodium ntsev, ntawm qhov kub, uas ua rau cov khoom sib xws, du (27).

Ib qho 1-ounce (28-gram) kev ua haujlwm ntawm Asmeskas cheese muaj 377 mg ntawm sodium, lossis 16% ntawm RDI, thaum tib lub ncuav loaf muaj 444 mg ntawm sodium, lossis 19% ntawm RDI (28, 29) Cov.

Hloov chaw, xaiv rau qhov qis-sodium, cheeses ntuj, xws li Swiss lossis mozzarella.

15. Jerky thiab lwm cov nqaij qhuav

Qhov chaw txav tau ntawm jerky thiab lwm cov nqaij kom qhuav ua rau lawv muaj cov txiaj ntsig protein yooj yim, tab sis cov ntsev siv ntau heev los khaws cia thiab txhawb cov tsw qab.

Piv txwv li, 1-ounce (28-gram) kev ua haujlwm ntawm cov nqaij nyuj jerky pob 620 mg ntawm sodium, lossis 27% ntawm RDI (30).

Yog tias koj yog kiv cua txaus ntshai, nrhiav cov nqaij los ntawm cov nyom-ua tsiaj lossis cov tsiaj loj hauv lub cev, vim tias lawv muaj cov npe yooj yim thiab muaj ntsev tsawg. Tab sis nco ntsoov xyuas cov ntawv cim ().

16. Tortillas

Tortillas muaj cov ntsev ntau heev, feem ntau yog los ntawm kev ua haujlwm rau ntsev thiab muaj roj, xws li cov dej qab zib los yog cov hmoov ci.

Ib qho 8 nti (55-gram) hmoov hmoov tortilla kwv yees 391 mg ntawm sodium, lossis 17% ntawm RDI. Yog li ntawd, yog tias koj noj ob lub mos mos tacos, koj yuav tau txais ib feem peb ntawm RDI rau sodium los ntawm tortillas ib leeg ().

Yog tias koj nyiam tortillas, xaiv rau tag nrho cov noob qoob loo thiab txiav txim siab seb sodium suav yuav haum rau koj cov nyiaj pub rau txhua hnub.

17. Kev txiav txias thiab salami

Tsis tsuas yog txiav tawm txias - tseem hu ua kev noj mov luncheon - thiab salami muaj ntsev ntau, ntau kuj tau ua nrog sodium-muaj cov kua tshuaj thiab lwm yam ntxiv.

Ib qho 55-gram (2-ooj) kev pab cuam ntawm kev txiav txias txias ntau 497 mg ntawm sodium, lossis 21% ntawm RDI. Tus nqi ntawm salami ntau npaum li cas ntau dua - 1,016 mg, lossis 44% ntawm RDI (,).

Hlais, nqaij tshiab - xws li ci nqaij nyuj lossis nqaij qaib ntxhw - yog kev xaiv kom muaj kev noj qab haus huv dua.

18. Pretzels

Cov ntsev loj muaju nyob rau sab saum toj ntawm pretzels yog koj thawj qho kev ntseeg ntawm lawv cov ntsiab lus sodium.

1-ooj (28-gram) kev pabcuam ntawm pretzels nruab nrab 322 mg ntawm sodium, lossis 14% ntawm RDI ().

Koj tuaj yeem nrhiav cov ntawv thim tsis tau, tab sis lawv tseem tsis yog koj cov khoom noj txom ncauj, vim tias feem ntau lawv tau ua nrog hmoov dawb thiab muaj cov zaub mov tsis tshua muaj txiaj ntsig.

19. Lub Tsuag

Ib qho 1-ounce (28-gram) dill pickle hmuv - hom pickle uas tuaj nrog ib qho qab-nrog lub qhaub cij - muaj thaj tsam li 241 mg ntawm sodium, lossis 10% ntawm RDI ().

Cov kua ntsev nyob rau hauv tag nrho pickles ntxiv ntau sai dua. Ib qho nruab nrab-xaim-tuab dill pickle pob 561 mg ntawm sodium, lossis 24% ntawm RDI. Yog tias koj tau noj zaub mov kom tsawg ntsev, khaws cov khoom noj me me ().

20. Cov Ntses

Koj tuaj yeem saj cov khoom noj nrog kua ntsw hauv qab ua noj lossis ntawm rooj, tab sis qee qhov tsw qab yog los ntawm ntsev.

Cov kua ntses yog nyob ntawm cov ntsev tshaj plaws - 1-tablespoon (15-ml) liab ntim pob 1,024 mg sodium, lossis 44% ntawm RDI (16, 32).

Nqaij ci kua ntses yog ua rau qab ntsev heev, nrog 2 dia (30 ml) muab sodium 395 mg, lossis 17% ntawm RDI (16, 33).

Koj tuaj yeem nrhiav cov dej qab ntsev tsawg dua hauv qee cov kua ntsw, suav nrog cov kua ntses, lossis ua rau koj tus kheej kom nws qis qis.

21. Kub thiab bratwurst

Hauv cov piv txwv tsis ntev los no ntawm Asmeskas cov zaub mov ntim, cov dev kub lossis bratwurst sib txuas qhov nruab nrab yog 578 mg ntawm sodium, lossis 25% ntawm RDI ().

Txawm li cas los xij, sodium li thaj tsam ntawm 230–1,330 mg hauv qhov piv txwv ntawm cov nqaij ua tiav no, uas qhia tias yog koj nyeem cov ntawv cim zoo, koj yuav pom cov kev xaiv sodium tsawg dua ().

Tseem, kev nqaij yog zoo txuag rau kev kho mob ntau dua li nqi txhua txhua hnub. Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) ceevfaj tias kev noj cov nqaij ua tiav ua rau koj muaj feem ntau mob qog nqaij hlav (,).

22. Loo suav

Koj yuav tsis xav txheeb xyuas cov ntsev hauv cov kaus poom los ntawm cov kua txiv lws suav lossis lwm yam txiv lws suav hauv kaus poom, tab sis koj yuav tsum ua.

Tsuas yog 1/4 khob (62 grams) kua txiv lws suav muaj 321 mg ntawm sodium, lossis 14% ntawm RDI (36).

Hmoov zoo, cov kaus poom hauv cov txiv lws suav uas tsis muaj cov ntsev ntxiv tau muaj.

23. Lub hnab thiab lwm yam ncuav

Txawm hais tias khob cij, buns, thiab yob noj hmo feem ntau tsis muaj cov ntsev txaus, nws tuaj yeem cuam tshuam ntxiv rau cov neeg uas noj ob peb zaug nyob hauv ib hnub ().

Bagels yog qhov tseem ceeb tshaj plaws sodium kev txhawb nqa, raws li lawv nyiam khiav loj dua. Ib lub hnab muag khoom-hnab ntim khoom muaj 400 mg ntawm sodium, lossis 17% ntawm RDI ().

Xaiv cov qhob cij me me yuav pab koj txiav rov qab ntsev, thiab xaiv cov khaub noom ua ke tsis muaj teebmeem dua.

24. Cov kaus poom nqaij, nqaij qaib thiab nqaij nruab deg

Zoo li lwm cov zaub mov hauv kaus poom, cov nqaij hauv cov kaus poom ntau dua hauv sodium dua lawv cov tshiab, txawm tias qee cov tuam ntxhab yuav maj mam txo sodium.

Hauv qhov kev soj ntsuam tsis ntev los no, cov ntses kaus poom tuaj yeem xam pom muaj 247 mg ntawm sodium ntawm 3-ounce (85-gram), lossis 10% ntawm RDI. Qhov no sawv cev rau 27% tsawg dua ntawm sodium cov ntsiab lus piv rau ntau xyoo lawm ().

Hauv lwm qhov kev soj ntsuam tsis ntev los no, cov kaus poom nqaij qaib los yog qaib cov txwv muaj 212-425 mg ntawm sodium ib 3-ounce (85-gram), uas yog 9-18% ntawm RDI (8).

Txawm li cas los xij, kho tau, cov nqaij hauv cov zaub mov, xws li cov nqaij nyoos thiab cov nqaij npuas, tseem ceeb heev rau cov ntsev - 794–1,393 mg ntawm 3-ounce (85-gram), lossis 29-51% ntawm RDI.

Tshaj tawm cov no rau qis dua ntsev-cov kaus poom hauv cov kev xaiv lossis yuav cov tshiab ().

25. Lub thawv pab khoom noj

Cov neeg pab noj zaub mov hauv thawv muaj cov nplej zom lossis lwm cov hmoov txhuv nrog rau cov ntses thiab cov hmoov ntses. Koj feem ntau tsuas yog ntxiv dej thiab browned av nqaij nyuj - lossis qee zaum nqaij qaib lossis tuna - tom qab ntawd noj nws rau ntawm koj lub qhov cub.

Tab sis qhov yooj yim no los ntawm tus nqi ntau - muaj feem ntau ib puag ncig 575 mg ntawm sodium ib 1 / 4–1 / 2 khob (30-40 grams) ntawm cov sib tov qhuav, lossis 25% ntawm RDI ().

Ntau txoj kev noj qab haus huv dua thiab tseem muaj kev xaiv sai dua yog ua rau koj tus kheej cov khoom noj ci-hau nrog nqaij ntshiv lossis nqaij qaib thiab zaub khov.

26. Cov Kab Zoov

Cov pluas tshais no noj nws cov dej qab ntsev tshaj thaum nws tsis muaj kua txob. Cov koj ua los ntawm cov khob noom khov los yog hauv tub yees txias dua yuav tsum muaj ntsev ntau dua, yog li txwv cov khoom qab zib rau cov khoom qab zib ().

Hauv qhov qauv piv txwv thoob plaws Tebchaws Meskas, ib qho khoom qab zib los ntawm cov khob noom cookie ntim khoom nruab nrab muaj 528 mg ntawm sodium, lossis 23% ntawm RDI. Tseem, qee qhov muaj ntau npaum li 840 mg ntawm sodium ntawm kev pab ib zaug, lossis 36% ntawm RDI ().

27. Macaroni thiab cheese

Cov zaub mov xis nyiam no muaj ntsev ntau, feem ntau vim yog ua kua ntsev cov kua ntsev. Txawm li cas los xij, kev tshawb fawb tsis ntev los no qhia tau tias cov tuam ntxhab tau txo qis sodium nyob rau hauv macaroni thiab cheese los ntawm qhov nruab nrab li 10% ().

Cov ntaub ntawv tam sim no qhia tau tias 2.5-ounce (70-gram) ntawm cov khoom sib xyaw qhuav siv los ua 1-khob (189-gram) liab rau macaroni thiab cheese nruab nrab 475 mg ntawm sodium, lossis 20% ntawm RDI (,) Cov.

Yog tias koj xav qee zaum noj macaroni thiab cheese, xav yuav tag nrho cov nplej thiab zom cov zaub mov los ntawm ntxiv ib co zaub, xws li zaub cob pob lossis zaub ntsuab.

28. Khov ua noj khov

Ntau cov khoom noj khov yog cov muaj ntsev ntau, qee qhov muaj tsawg kawg ib nrab ntawm koj cov dej qab ntsev txhua hnub rau ib lub tais. Tshawb xyuas cov ntawv sau ntawm txhua yam, vim tias sodium tuaj yeem sib txawv nyob rau hauv ib hom kab khoom (39).

FDA tau teeb tsa kev txwv txog 600 mg rau sodium kev noj mov khov kom tau txais kev noj qab haus huv. Koj tuaj yeem siv tus lej no ua tus lej ntsev rau kev tsim nyog thaum mus yuav khoom noj khov. Tseem, nws yog khoom noj khoom haus zoo dua rau kev ua koj tus kheej noj ().

29. Taum ci

Tsis zoo li lwm taum hauv kaus poom, koj tsis tuaj yeem yaug taum nrog dej kom ntxuav ib co ntsev vim koj tau ntxuav tawm cov kua qab uas muaj qab qab (40).

Ib lub khob 1/2-khob (127-gram) ua haujlwm ntawm cov noob taum hauv cov kua ntses 524 mg ntawm sodium, lossis 23% ntawm RDI.

Cov ntawv qhia ua cov taum ci hauv tsev yuav tsis muaj ntsev tsawg, tab sis koj tuaj yeem hloov kho lawv kom txo cov ntsev ntxiv (41, 42).

30. Hnyuv ntxwm, nqaij npuas kib thiab ntsev nqaij npuas

Txawm hais tias nyob hauv kev sib txuas lossis patties, nqaij nruab nrab ntawm qhov nruab nrab 415 mg ntawm sodium ntawm 2-ounce (55-gram) ua haujlwm, lossis 18% ntawm RDI ().

1-ooj (28-gram) ntawm cov nqaij npuas kib muaj 233 mg ntawm sodium, lossis 10% ntawm RDI. Cov qaib ntxhw cov pob khoom tuaj yeem ntim cov ntsev ntau li sodium, yog li kos daim ntawv qhia khoom noj khoom haus (43, 44).

Ib qho 1-ounce (28-gram) ua haujlwm ntawm ntsev cov nqaij npuas, siv rau cov tais diav tsw qab xws li ci taum thiab clam chowder, muaj 399 mg ntawm sodium, lossis 17% ntawm RDI, thiab ze li ob zaug cov rog ntawm cov nqaij npuas (43, 45) )).

Kev noj qab haus huv zoo, koj yuav tsum tau txwv koj kev siv cov nqaij ua tiav - tsis hais txog ntawm sodium suav.

Hauv qab kab

Ntau tus neeg nyob deb tshaj qhov kev pom zoo tshaj plaws ntawm 2,300 mg ntawm sodium ib hnub.

Ib qho ntxiv, koj txoj kev pheej hmoo ntawm kev txhim kho ntsev-rhiab ntshav siab nce nrog lub hnub nyoog.

Txhawm rau txo ntsev sodium, nws yog qhov zoo tshaj rau txo qis cov txheej txheem, ntim khoom, thiab khoom noj hauv tsev noj mov, vim tias lawv nyam hauv sodium ntau koj yuav tsis xav tias yog.

Nqaij cov nqaij - xws li nqaij npua, txiav nqaij txias, mob khaub thuas, nqaij kub thiab nqaij hnyuv ntxwm - yog cov muaj ntsev ntau. Txawm hais tias lub cias dawb, khov ntses feem ntau kho nrog sodium-nplua nuj ntxiv rau.

Cov khoom noj tau yooj yim - suav nrog rau hauv cov qos yaj ywm, cov kua zaub kib, cov paj npleg, zaub mov noj, pizza, thiab cov zaub mov khov - tseem yuav khiav ua kom muaj ntsev ntau, nrog rau cov khoom noj txom ncauj qab ntsev xws li nqaij npuas thiab nqaij pretzels.

Qee qhov chaw tsim khoom yog maj mam txo cov sodium nyob hauv qee yam zaub mov ntim, tab sis kev hloov pauv tshwm sim qeeb. Txawm li cas los xij, ntau cov khoom noj no tsis zoo rau ib qho twg.

Nws ib txwm zoo rau kev xaiv rau qhov tsis tau ua, tag nrho cov zaub mov.