Ho pheha ntle le letsoai

Sodium ke e 'ngoe ea likarolo tsa mantlha letsoai la tafoleng (NaCl kapa sodium chloride). E kenyelletsoa lijong tse ngata ho ntlafatsa tatso. Ho na le sodium e ngata haholo e amanang le khatello e phahameng ea mali.

Ho ja lijo tse letsoai le tlase ke tsela ea bohlokoa ea ho hlokomela pelo ea hau. Batho ba bangata ba ja hoo e ka bang 3,400 mg ea sodium ka letsatsi. Sena se batla se imena habeli ho feta kamoo American Heart Association e khothaletsang kateng. Batho ba bangata ba phetseng hantle ha baa lokela ho ba le limilone tse fetang 2,300 tsa letsoai ka letsatsi. Batho ba ka holimo ho lilemo tse 51, le ba nang le khatello e phahameng ea mali, ba ka hloka ho fokotsa sodium ho isa ho 1,500 mg ka letsatsi kapa ka tlase.

Ho theohela boemong bo botle, ithute ho fokotsa letsoai le feteletseng lijong tsa hau.

Lijo tse entsoeng li etsa hore lijo tsa mantsiboea li be bonolo. Empa li ikarabella ho 75% ea sodium lijong tsa Amerika. Sena se kenyelletsa:

• Lisebelisoa tse lokiselitsoeng
• Lijana tsa raese tse pakiloeng
• Li-soups
• Lijo tsa makotikoting
• Lijo tse hoammeng
• Thepa e pakiloeng
• Lijo tse halikiloeng

Sodium e nang le phepo e nepahetseng ke 140 mg kapa ka tlase ha ho sebelisoa. Haeba u sebelisa lijo tse lokisitsoeng, fokotsa sodium ka:

• Ho shebisisa lijo tse nang le phepo e nepahetseng bakeng sa limiligrama tsa letsoai ka nako e ngoe le e ngoe. Etsa bonnete ba hore o hlokomela hore na li-servings tse kae ka har'a sephutheloana.
• Ho reka lihlahisoa tse ngotsoeng "letsoai le tlase" kapa "ha ho na letsoai le ekelitsoeng."
• Ho hlahloba mangolo a phepo e nepahetseng ea lijo-thollo, bohobe le metsoako e lokisitsoeng.
• Ho hlatsoa linaoa tse kenngoeng ka makotikoting le meroho ho hlatsoa sodium.
• Ho sebelisa meroho e hoammeng kapa e mecha sebakeng sa meroho e entsoeng ka makotikoting.
• Ho qoba nama e phekotsoeng joalo ka ham le bacon, pickles, mehloaare le lijo tse ling tse phehiloeng ka letsoai.
• Ho khetha lihlahisoa tse sa tšeloang letsoai tsa linate le tsela.

Hape, sebelisa li-condiments tse nyane joaloka ketchup, mosetareta le moriana oa soya. Le mefuta ea letsoai le tlase hangata e na le sodium e ngata.

Litholoana le meroho ke mohloli o moholo oa tatso le phepo e nepahetseng.

• Lijo tse thehiloeng limela - lihoete, spinach, liapole le liperekisi - li na le sodium e tlase ka tlhaho.
• Litamati tse omisitsoeng ka letsatsi, li-mushroom tse omisitsoeng, li-cranberries, cherries le litholoana tse ling tse omisitsoeng li na le tatso. Li sebelise lisalateng le lijaneng tse ling ho eketsa sehlaha.

Hlahloba ho pheha ka baemeli ba letsoai.

• Kenya lero la lemone le litholoana tse ling tsa citrus, kapa veine, ho sopho le lijana tse ling. Kapa, ​​li sebelise joalo ka marinade bakeng sa likhoho le nama tse ling.
• Qoba letsoai la onion kapa konofolo. Sebakeng seo, sebelisa konofolo e ncha le onion, kapa onion le konofolo phofo.
• Leka mefuta e fapaneng ea pepere, ho kenyelletsa botšo, bosoeu, botala le bofubelu.
• Hlahloba li-vinegars (veine e tšoeu le e khubelu, veine ea raese, balsame le tse ling). Bakeng sa tatso e kholo, e kenye qetellong ea nako ea ho pheha.
• Oli ea sesame e halikiloeng e eketsa tatso e monate ntle le letsoai le ekelitsoeng.

Bala mangolo ka metsoako ea linoko. Ba bang ba kentse letsoai.

Ho eketsa mocheso le senoko, leka:

• Mosetareta o omileng
• Pelepele e chesang e sa tsoa khuoa
• Fafatsa paprika, pepere ea cayenne, kapa pepere e khubelu e chesang

Litlama le linoko li fana ka litlolo tse tsoakaneng. Haeba o sa tsebe hantle hore na o tla sebelisa linoko life, etsa teko ea tatso. Kopanya pinch e nyane ea senoko kapa motsoako oa linoko ho hlama ea chisi ea mafura a tlase. E lumelle hore e lule hora kapa ho feta, ebe o leka ho bona hore na ua e rata.

Leka litlolo tsena ho matlafatsa lijo tsa hau ntle le letsoai.

Litlama le linoko ho meroho:

• Lihoete - sinamone, cloves, dill, ginger, marjoram, nutmeg, rosemary, masene
• Poone - komine, phofo ea khari, paprika, parsley
• Linaoa tse tala - Dill, lero la lemone, marjoram, oregano, tarragon, thyme
• Litamati - Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepere

Litlama le linoko nama:

• Litlhapi - phofo ea Curry, dill, mosetareta o omileng, lero la lemone, paprika, pepere
• Khoho - Likhoho tsa likhoho, rosemary, sage, tarragon, thyme
• Nama ea kolobe - konofolo, onion, sage, pepere, oregano
• Khomo ea likhomo - Marjoram, nutmeg, sage, thyme

Mohloli: Tatso ea Lijo, Setsi sa Pelo ea Naha, Lung le Mali

U tla hlokomela phapang ha u qala ho pheha ntle le letsoai. Ka lehlohonolo, kutlo ea hau ea tatso e tla fetoha. Kamora nako ea phetoho, batho ba bangata ba khaotsa ho lahleheloa ke letsoai mme ba qala ho natefeloa ke tse ling tsa lijo.

Ho na le lipepe tse ngata tse ntle tse latsoang haholo. Mona ke e 'ngoe eo u ka e lekang.

Khoho le Raese ea Spain

• Senoelo se le seng (240 mL) eiee, se khaotsoe
• Likotlolo tse tharo tsa bone (180 mL) tsa pelepele tse tala
• Li-oli tsa meroho tsa tsp (10 mL) tse peli
• Enoe ea 8 oz (240 g) e na le mongobo oa langa le le lej *
• Tsp (5 mL) e le 'ngoe ea parsley, e khaotsoe
• Halofo ea tsp (2.5 mL) pepere e ntšo
• Tee e le 'ngoe le kotara ea tsp (6 mL), minced
• Likopi tse hlano (1.2 L) raese e phehiloeng e sootho (e phehiloeng ka metsi a sa tšeloang letsoai)
• Likotlolo tse tharo le halofo (840 mL) matsoele a likhoho, a phehiloeng, a ntšoa letlalo le masapo, 'me a hlakoloa

1. Ka skillet e kholo, sotha eiee le pelepele e tala ka oli ka metsotso e 5 mocheso o mofuthu.
2. Kenya mongobo oa langa le le lej le linoko. Chesa ka hare.
3. Kenya raese e phehiloeng le khoho. Chesa ka hare.

Ho fokotsa sodium, sebelisa lekotikoti le le leng la 4-oz (120 g) la sopho e entsoeng ka tamati e nang le sodium e tlase haholo le lekane le le leng la 4-oz (120 g) la mongobo o tloaelehileng oa tamati.

Mohloli: Tataiso ea hau ea ho fokotsa khatello ea mali ea hau ka DASH, U.S. Health and Human Services.

Lijo tsa DASH; Khatello e phahameng ea mali - DASH; Hypertension - DASH; Lijo tse nang le letsoai le tlase - DASH

Appel LJ. Lijo le khatello ea mali. Ka: Bakris GL, Sorrentino MJ, bahlophisi. Hypertension: Motsoalle ho Mafu a Pelo a Braunwald. 3rd ed. Philadelphia, PA: Elsevier; 2018: khaolo ea 21.

Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea AHA / ACC ea 2013 mabapi le taolo ea bophelo ho fokotsa likotsi tsa pelo: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le Litataiso tsa Tloaelo. J Ke Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 phatlalalitsoe.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

Webosaete ea Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea hau ea ho theola khatello ea mali ka DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. E fihliloe ka la 2 Phupu, 2020.

• Sodium