Lijo tse fokolang li tšeloa joang ha li tletse sodium
Mehloli ea mmuso e re boholo ba rona re ja sodium e ngata meleng ea rona ea letsatsi le leng le le leng. Ho ea ka tataiso ea USDA, Maamerika a se ke a ja li-milligram tse 2 300 tsa sodium ka letsatsi e le karolo ea morero oa ho ja o phetseng hantle. Empa, ka karolelano, re ja limiligrama tse 3,400 ka letsatsi. Na u nahana hore o fafatsa letsoai le leholo haholo lijong tsa hau?
Haeba u se u le Amerika ea tloaelehileng, u ka 'na ua fetella letsoai ka nako ea lijo.
Empa boholo ba sodium eo u e jang e ka 'na ea boela ea pata lijo tse sebelisitsoeng . Lihlahisoa tse kang mongobo oa spaghetti, lijo tse halikiloeng le lijo tse hlahisang li-snack li laetsoe ka sodium. Ntho e 'ngoe e tloaelehileng e hlahelang ke nama ea sandwich.
Haeba u rata ho etsa sandwich ea lijo tsa motšehare kapa lijo tsa motšehare, sebelisa lisebelisoa tsena ho fumana lijo tse tlase tsa motšehare oa motšehare, u fokotsa letsoalo la hau le ho ntlafatsa lijo tsa hau tsa letsatsi le letsatsi.
Sodium e tlaase ke eng?
E 'ngoe ea lintho tse thata ka ho fetisisa bakeng sa ho fumana lijo tse fokolang tsa motšehare oa sesebe li leka ho fumana mantsoe ka lilae tsa lijo. Se ka pele sephutheloana se ka phatlalatsa hore nama eo ue ratang e "fokotseha ka sodium," empa na hoo ho bolela hore lijo li hlile li le tlaase ho sodium? Che, ha e joalo.
Ho na le litlaleho tse fapaneng tse fapaneng mabapi le sodium e le hore u ka bona ka pel'a sephutheloana. Sena ke seo ba hlileng ba se bolelang ho ea ka United States Food and Drug Administration (FDA), mokhatlo o laolang liphutheloana tsa lijo le mabitso.
- Setsi sa letsoai : limiligrama tse ka tlaase ho tse 5 tsa sodium ka mosebetsing
- Sodium-free : li-milligram tse ka tlase ho 5 tsa sodium ka ts'ebeletso
- Low-sodium : li-milligram tse ka tlaase ho 140 tsa sodium ka ho sebetsa
- Sodium e tlaase haholo : limiligrama tse 35 kapa ka tlaase ho sodium ka mosebetsing
- Sesodium e fokotsehile : bonyane karolo ea 25 lekholong ea sesebelisuoa e fokolang ho feta lijo tsa lijo (lijo tse tšoanang le tseo ka tloaelo li lokiselitsoeng)
- Ho fokotsa sesebe : bonyane karolo ea 25 lekholong e fokotseha ka sodium ka ho feta lijo
Joalokaha u ka bona, ho na le litsela tse sa tšoaneng tsa ho bolela hore lijo li na le sodium e fokolang 'me ha se bolele hore ha e le hantle e le tlaase ho sodium. Kahoo ke habohlokoa hore u hlahlobe lihlahisoa tsa sodium e hlakileng lethathamong la Tlhahiso ea Nutrition 'me u bone kamoo e lumellanang le tlhahiso ea hau ea sodium ea letsatsi.
Sodium ea Lunch Meat Brands
Ho na le mefuta e mengata e sa tšoaneng ea nama ea lijo tsa motšehare e etsang liphetolelo tsa bona tse tloaelehileng tsa sodium. Empa hape, u tla hlokomela hore lihlahisoa tse ngata ha li hlile li le tlaase ho sodium ho ea ka litekanyetso tsa FDA. Mona ke tse ling tsa marumo a tummeng ka ho fetisisa.
Boar's Head e etsa lijo tsa motšehare tse ngata tsa sodium . Empa tse ling li ntse li phahame haholo ka sodium.
- Hampe ea Deluxe ea Sodium e ka tlaase ho 42% ea Sodium e ka tlaase: limiligrama tse 480 sodium ka ho sebetsa
- Li-Beechwood Tse Nkhang hamonate Hampe (31% ea Sodium e ka tlaase) - li-milligram tse 460 sodium ka nako eohle
- Premium Lower Sodium Turkey Letlalo la letlalo (le se nang letho kapa letlalo) - 360 milligrams sodium per serving
- Hickory Smoked Black Forest (Turkey) Breese (40% ea Sodium e ka tlaasana) - li-milligram tse 390 tsa sodium ka nako eohle
- Sejo se Neng sa Sodium se Chesitsoeng ka Nōka e Khōlō - 80 milligrams sodium ka ho sebetsa
- Ha ho Oese e Akeletsoeng ka Letsoai e Ajoang ka Letsoai - 40 milligrams sodium per serving
- Ha ho Setlolo se Eketsoeng ka Letsoai se Ajoeng Turkey Tšepe - limiligrama tse 55 tsa sodium ka nako eohle
Butterball ha e etse lihlahisoa tseo ka ho khetheha li ngotsoeng e le sodium e tlaase, empa lihlahisoa tsa bona tsa ts'ebollo ea tlhaho li na le sodium e nyenyane ho feta liphetolelo tsa setso. Bakeng sa merero ea ho bapisa, Rotisserie ea Butterball e ile ea hlahisa Turkey Tšepe e fana ka limiligrama tse 460 tsa sodium ka ho sebetsa.
- Tlhahiso ea Tlhaho Tlhaku ea Letlalo ea Letlalo e haliloeng, Maple kapa Garlic Peppercorn - 210 milligrams sodium per serving
- Tlhahiso ea Tlhaho Turkey Tata ea Hardwood e Tsuoa - ligrama tse 190 tsa sodium
Hillshire Farm e etsa lethathamo la lijo tse fokolang tsa sandwich tsa sodium.
Ho ea ka moetsi, boholo ba lihlahisoa tsena li na le karolo e 25 lekholong ea sodium e fokolang ho feta mefuta e tloaelehileng ea lijo tsa motšehare.
- Likhoele Tse Nyenyane Mahe a linotši a Sodium e Ntle a ja Turkey Tšepe - 410 milligrams sodium ka ho sebetsa
- Likhoele Tse Nyenyane Mahe a linotši a Sodium ea 'mele Ham - limiligrama tse 450 sodium ka ho sebetsa
- Likhoele Tse Nyenyane Motsoako oa Sodium o Fokolang o Hōliloeng Turkey Lebese - limilimithara tse 420 sodium ka nako eohle
- Likhoele Tse Nyenyane Ham e Ntle ea Sodium e Tsubang - limiligrama tse 450 sodium ka nako eohle
Likhetho tsa tlhaho tsa Maple Leaf ke mofuta o mong o tummeng har'a bareki. Lijo tsa bona tsa motšehare li tsamaisoa hantle le lihlahisoa tse ling ha li bapisoa le nama e tšoanang.
- Single Mesebetsi e Tsoetsoeng Khoho e Tsoitsoeng - Li-milligram tse 360 ka sodium
- Ho rojoa Hickory Ho tsuba Turkey - 530 milligrams sodium ka mosebetsing
- Setlolo se entsoeng ka oli-Turkey Letlalo - li-milligram tse 570 sodium ka nako e 'ngoe le e' ngoe
- Ham ea Baked - 570 milligrams sodium ka ho sebetsa
- Honey Honey Baked - 630 milligrams sodium ka ho fetisisa
Lijo tsa tlhaho tsa tlhaho le tsa manyolo li fana ka lihlahisoa tse se nang lithibela-mafu kapa li-hormone. Empa lijo tse ngata li sa ntse li le matla haholo ka sodium.
- Ham ea tlhaho e phehiloeng ka tlhaho - limiligrama tse 480 sodium ka 'ngoe
- Tlhaho ea Tlhaho ea Tšepe ea Malapa - li-milligram tse 360 tsa sodium ka nako eohle
- Tlhaho e Hloahloa Turkey Tšepe - li-milligram tse 360 tsa sodium ka nako eohle
- Tlhaho e entsoeng ka tlhaho ea khōhō - li-milligram tse 360 tsa sodium ka nako eohle
- Khomo ea Mefuta ea Tlhaho ea Tlhaho - Li-milligram tse 320 ka 'ngoe
- Hale ea tlhaho Ham - li-milligram tse 450 tsa sodium ka ho sebetsa
- Tlhaho ea tlhaho ea nama ea khōhō - limilimithara tse 420 sodium ka nako eohle
U ka 'na ua hlokomela mekhoa e seng mekae ho tloha ho brand ho ea ho brand. Ham e atisa ho ba e phahameng ka sodium ho feta mefuta e sa tšoaneng. Ho rongoa Turkey ho boetse ho tloaelehile hore e be e phahameng ho sodium ho feta nama ea nama ea khomo kapa ea khoho, ho itšetlehile ka ho itokisetsa. Lijo tse fokolang ka ho fetisisa tsa sodium tsa mantsiboea li thathamisitsoe ke tse ngotsoeng "ha ho na letsoai le kenyelletsoeng."
Haeba u ja lijo tsa motšehare ho tswa ho k'homphieutha ea li-deli, etsa bonnete ba hore u botsa mohlokomeli oa moemeli hore a fumane lintlha tsa phepo haeba u batla nama ea motšehare ka letsoai le tlase. Hangata, thepa e hatisitsoeng e fumaneha 'me e ka' na ea se ke ea sireletseha ho nahana hore nama e ncha e nkiloeng e na le sodium e nyenyane.
Litlhahiso tsa ho Etsa lijo tsa motšehare oa sesebe
Haeba o leka ho fokotsa letsoai mantsiboea a hau a mantsiboea, tataiso ena e ka thusa.
- Hopola ho sebeletsa boholo. Karolo ea karolo eo u ikhethelang ho e ja e ka fapana le boholo bo sebetsang bo thathamisitsoeng lebokoseng la Tsejo ea Nutrition (hangata e le ngoe feela). Ho na le li-ounces tse kae ka slice e le 'ngoe ea deli? Ho itšetlehile ka hore na likarolo tse teteaneng li tetehile hakae, ho ka 'na ha e-ba le moo ho ka bang le likarolo tse tharo ho isa ho tse tharo. U tla ja sodium e eketsehileng haeba u ja ho feta seo ho buuoang ka sona lebopeng.
- Lokisetsa nama ea hau ea "deli". Nama e tlaase ka ho fetisisa ea sodium ea motšehare e ka 'na ea e-ba tse sa tšoaneng tseo u li lokisang lapeng. Itlhatsoe Turkey kapa khoho (e 'ngoe e se e tletseng tharollo ea sodium)' me u ikakhele ka setotsoana ho fokotsa letsoai le feteletseng.
- Qoba likhae tse entsoeng ka chisi. Haeba u eketsa selae sa chisi ho sandwich ea hau , u tla eketsa tsoalo ea hao ea sodium. Ka mohlala, karolo e le 'ngoe ea chisi ea Amerika e fana ka limiligrama tse 330 - 460 tsa sodium.
- Etsa lipepa tse lokiselitsoeng. Hlokomela haeba u kopanya sandwich ea hau ka sopho nakong ea lijo. Sopho e entsoeng ka kanned ke lijo tse ling tse tloaelehileng haholo ka sodium. Esita le mefuta e mengata ea sodium e ka fokotsa letsoai ho feta kamoo u hlokang kateng.
- Sheba li-condiments tsa hau. Lerato la mayo le mosetareta? Sheba lebokose la Litlhoko tsa phepo ea lijo bakeng sa lintho tse nang le sodium hobane li ka eketsa tlhahiso ea hau kaofela. Nahana ka ho jala alecado e ncha ho e-na le hoo.
- U se ke ua lebala ka bohobe. Bohobe bo bongata bo tla eketsa letsoai la hao ka tekanyo e itseng. Sheba lebokose mme u khethe e le 'ngoe ka sodium e tlaase.
Ho leka ho fumana nama e tlaase ea sesebe ea lijo tsa motšehare ke ntho e qhekellang, kaha lijo tse phehiloeng li atisa ho ba le sodium. Empa ka tataiso ena ea ho ngolisa, u ka etsa liqeto tse bohlale ho boloka ho kenya letsoho ho laola.
> Mehloli:
> Clemson Cooperative Extension. HGIC 4061 Lits'oants'o tsa Boits'oaro ka Lijo tsa Lijo: Keletso: Univesithi ea Clemson: South Carolina. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html.
> USDA. Boitsebiso ka Sodium / Letsoai. https://snaped.fns.usda.gov/nutrition-education-materials/lifestyle-nutrition/myplate-dietary-guidelines-and-general-nutrition
> Tsamaiso ea Tsamaiso ea Lijo le Meriana ea US. Tataiso bakeng sa indasteri: Tataiso ea ho hlahisa lijo (9. Sehlomathiso A: Tlhaloso ea Lits'oants'o tsa Boipheliso). http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm
> Tsamaiso ea Tsamaiso ea Lijo le Meriana ea US. Boitsebiso ba bareki ka ho fokotsa ts'ebetso ea sodium. http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIsebediso/ucm253316.htm.