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Sodium wani muhimmin ma'adinai ne wanda ke taka muhimmiyar rawa wajen kiyaye daidaiton ruwa a jiki. Sodium yana taimakawa kwangila da shakatawa tsokoki da kayan aiki cikin watsa jijiyoyi.
Sodium yana aiki tare da wasu ma'adanai kamar su potassium, magnesium da calcium don daidaita matakan ruwa a cikin ƙwayoyin jiki. Koyaya, yawan sodium na iya zama cutarwa saboda yana iya tayar da hawan jini wanda ke haifar da cututtukan zuciya da bugun jini.
Gishirin tebur, wanda aka fi sani da sodium chloride ya ƙunshi mafi yawan adadin sodium tare da g 100 wanda ke ɗauke da sodium 38758 mg. An saka sodium a cikin abinci don dandano kuma ana amfani dashi azaman mai kiyaye abinci. Yana da mahimmanci a san abincin da ke cikin sodium sosai don ku iya cinye su cikin ƙananan yawa.
1. Cuku cuku
Cuku na gida yana da arziki a cikin alli, phosphorus, sodium, bitamin B12 da furolate. Gishirin da ke cikin cuku na gida yana ƙara dandano, rubutu da aiki a matsayin mai kiyayewa. Wani binciken da aka buga a cikin Jaridar Americanungiyar Abincin Abincin Amurka ta nuna cewa yin cuku cuku a ƙasan ruwa mai tsawon minti 3 ya rage sodium da 63% [1] .
100 g na cuku na gida ya ƙunshi 364 MG sodium.
2. Ruwan kayan lambu
Shan ruwan 'ya'yan itace shine hanya mai kyau don biyan bukatun abincin ku na yau da kullun. Koyaya, shan ruwan 'ya'yan itace na kayan lambu da ake sayarwa na da illa ga lafiyar ku saboda suna dauke da sinadarin sodium mai yawa.
3. Miyar gwangwani
Miyar da aka yi ta gwangwani, wacce aka shirya ta kuma aka shirya a gidajen abinci ta ƙunshi sinadarin sodium mai yawa don kiyaye shi. Kuma waɗannan kayan miyan sun ƙunshi monosodium glutamate (MSG), wani ƙari wanda ke haifar da haɗarin lafiya da yawa.
100 g na kaza gwangwani da miyar shinkafa ta ƙunshi sodium mg 181 kuma 100 g na miyar tumatir gwangwani ta ƙunshi sodium 377 mg.
4. Gorfe
Kunshi, a bayyane, daskararre jatan lande yana da sinadarin sodium wanda ake amfani dashi azaman abun kiyayewa. Don adana danshi a cikin jatan lande, ana kara sodium tripolyphosphate kuma sinadarin sodium shine 318 MG. Don haka, gwada cinye shrimp-sabo da aka kama yayin da suke ƙunshe da ƙaramin sodium.
5. Kayan marmari na gwangwani
An kwashe kayan lambu na gwangwani tare da sodium. Wani binciken da aka gudanar ya nuna cewa, shayarwa da kuma kurkure kayan lambu na iya rage sinadarin sodium. A yayin binciken, an shayar da kayan lambu na gwangwani irin su masarar gwangwani, wake da koren wake tare da lita 3.5 na ruwan dumi kuma an bar su su kwashe tsawon mintuna 2, sakamakon haka, an rage kayan sinadarin sodium yadda ya kamata [3] .
salon gyara gashi daban-daban ga mata
6. Kankana
Pickles na dauke da sinadarin sodium dayawa, misali - 100 giyan naman shanu yana dauke da sodium 973 mg, 100 g kabejin farin kabeji yana dauke da sodium 186 mg, 100 g mustard pickle yana dauke da sodium 527 mg, kuma cakulan da aka gauraya yana dauke da sodium 855 mg.
7. Cuku mai sarrafawa
Cuku ɗin da aka sarrafa yana da babban sinadarin sodium kamar yadda yake idan aka kwatanta shi da cuku saboda sarrafa cuku yana ƙunshe da gishiri mai narkewa kamar sodium phosphate, wanda ke sa shi zama mai santsi da daidaito.
8. Willows
Sauces kamar su waken soya, miyar tumatir da kuma barbecue suna da yawa a cikin sodium. 100 g na soya miya ta ƙunshi sodium 5493 mg, 100 g na tumatir miya ta ƙunshi sodium 459 mg, kuma 100 g na barbecue miya ta ƙunshi 1027 mg sodium.
9. Tumatirin gwangwani
Tumatirin gwangwani yana cikin sodium idan aka kwatanta shi da tumatir duka. 100 g na nikakken tumatirin gwangwani ya ƙunshi sodium 186 na sodium kuma 100 g na ɗanyen tumatir ya ƙunshi sodium 42 mg.
10. Pizza
Pizza ɗin da kuke ci kusan kowace rana yana cike da sodium saboda kasancewar cuku, miya, nama mai yalwa da kullu. Duk waɗannan haɗuwar suna ƙaruwa da sinadarin sodium a cikin pizza.
100 g na pizza ya ƙunshi 424 mg sodium.
11. Naman gwangwani
Naman gwangwani, kaji da abincin teku suna da sodium dayawa idan aka kwatanta da naman sabo, kaji da abincin teku. 100 g na naman kaza na gwangwani ya ƙunshi sodium 482 na sodium, 100 g naman gwangwani ya ƙunshi 1071 MG sodium kuma 100 g na shrimps na gwangwani ya ƙunshi sodium 870 mg. Don haka, gwada haɗa sabon nama, kaji da abincin teku a cikin abincinku.
12. Sandwich
Sandwiches ɗin da kuka siya wanda kuka cinye yana ɗauke da adadin sodium mai kyau. Saboda abubuwan da aka yi amfani da su, kamar su farin burodi, naman da aka sarrafa, cuku da kayan ƙanshi waɗanda ke ba da gudummawa ga adadi mai yawa na sodium.
100 g sandwich na alade ya ƙunshi sodium 441 mg
100 g sandwich din gasasshe ya ƙunshi 804 mg sodium
Tsarin abinci na indiya don asarar nauyi a cikin wata guda
100 g sandwich na salad na kwai ya ƙunshi sodium 397 mg
13. Broth
Broth, broths da aka shirya musamman suna da gishiri. Ana amfani da broth don ɗanɗanar nama ko a matsayin tushe na miya da stews. 100 g na kaza broth ya ƙunshi 358 MG sodium da kayan lambu broth ya ƙunshi 350 MG sodium.
14. Biskit
Biskit ɗin da kuke ci a matsayin abun ciye-ciye don magance yunwa yana da yawan sodium kuma. Don haka, a rage amfani da biskit saboda g 100 na biskit yana dauke da sinadarin sodium mai yakai 560.
yadda ake tunkarar lokutan
15. Salatin ado
Yawancin fakitin salatin da aka siyo a kantin sayar da kayayyaki sun ƙunshi sodium mai yawa, sukari, kitse mai ƙanshi, dandano na wucin gadi da launuka na wucin gadi. Madadin haka, sai a nemi lafiyayyun kayan salad kamar zuma, lemon tsami da kuma man zaitun na budurwa.
100 g na salatin salatin ya ƙunshi 733 mg sodium
16. Salami
Salami yana dauke da gishiri, abubuwan adana abubuwa da kuma kayan karawa, wannan ya maida shi abinci mai cike da sinadarin sodium. Maimakon salami, tafi don zaɓin lafiya kamar yankakken, nama sabo.
100 g na salami ya ƙunshi 1156 mg sodium.
17. Pretzels
Pretzels sune gasa da aka yi da kullu. Kafin yin burodi ana yayyafa su da manyan hatsi na gishiri a matsayin abin kiyayewa don taimaka musu su kasance sabo.
100 g na pretzels ya ƙunshi 1266 mg sodium
18. Gasa wake
Gasa wake tana dauke da sinadarin sodium mai yawa. Ana yinta ne ta hanyar murza farin wake sannan kuma a gasa shi a wani yanayi mara kyau na dogon lokaci a cikin wani miya.
100 g na wake da aka gasa ya ƙunshi sodium 422 mg.
19. Sausages
Sausages suna da yawa cikin sodium saboda kasancewar gishiri, abubuwan adana abubuwa da masu haɓaka dandano. Ana yin sa daga naman ƙasa kamar naman alade, naman sa ko kaza.
100 g na naman alade ko naman alade ya ƙunshi 848 mg sodium
20. Karnuka masu zafi
Dogsararen karnuka an yi su ne daga naman sarrafawa kuma ana ɗora su da sodium da kitsen mai wanda ke ba su zaɓi na abinci mara lafiya.
soyayya rike kafin da kuma bayan
100 g na sodium ya ƙunshi 1090 mg sodium.
21. Ham
An ɗora Ham da gishiri, wanda aka saka don warkarwa da ɗanɗanar naman. 100 g na naman alade ya ƙunshi 1203 mg sodium.
22. Nan take pudding mix
Nan take pudding mix shima ya kunshi gishiri mai yawa da kuma abubuwanda suke dauke da sinadarin sodium kamar su tetrasodium pyrophosphate da yeedium phosphate. 100 g na pudding mix nan take ya ƙunshi 1409 MG sodium.
Sauran abincin da ke cikin sodium sune macaroni da cuku, burodin yisti, burritos, tacos, shirye-shiryen cinye hatsi, waina da pies.
Tambayoyi gama gari
Menene zai faru idan kuka ci sodium da yawa?
Samun sinadarin sodium mai yawa yana haifar da hawan jini, bugun zuciya, bugun jini, cutar koda, da kuma ciwon daji na ciki.
Waɗanne abinci ne ke ƙasa da sodium?
Abincin da ke ƙarancin sodium shine sabbin fresha fruitsan itace, fruitsa driedan itace anda andan itace da sabbin kayan lambu, shinkafa launin ruwan kasa, quinoa, da gurasar ruwan kasa.
Taya zaka fitarda sinadarin sodium?
Shan ruwa mai yawa zai taimaka fitar fitar da sinadarin sodium mai yawa daga jiki.
Me zan yi idan na ci sinadarin sodium da yawa?
Shayar da jikinka, ka ci abinci mai dauke da sinadarin potassium, ka yi atisayen da zai sa ka yi zufa, sannan ka ci abinci mai kyau.
Nawan sodium nawa nake bukata?
Heartungiyar Zuciya ta Amurka ta ba da shawarar cinye ƙasa da mg 1,500 na sodium a rana don manya da cutar hawan jini. Matsakaicin iyakokin sodium bai wuce fiye da MG 2,300 ba a kowace rana.
