Cooking ba tare da gishiri ba

Sodium shine ɗayan abubuwan da ke cikin gishirin tebur (NaCl ko sodium chloride). Ana saka shi cikin abinci da yawa don haɓaka dandano. Yawan sinadarin sodium yana da nasaba da hawan jini.

Cin abinci maras gishiri muhimmiyar hanya ce ta kula da zuciyar ka. Yawancin mutane suna cin kusan mg 3,400 na sodium a rana. Wannan ya ninka kamar yadda asungiyar Zuciyar Amurka ta ba da shawarar. Yawancin mutane masu lafiya kada su sami gishiri sama da 2,300 a rana. Mutanen da suka haura shekaru 51, da waɗanda ke da hawan jini, na iya buƙatar iyakance sinadarin sodium zuwa miligiram 1,500 a rana ko ƙasa da haka.

Don sauka zuwa matakin lafiya, koya yadda ake rage gishiri mai yawa daga abincinku.

Abincin da aka sarrafa ya sa sauƙin shirya abincin dare. Amma suna lissafin kashi 75% na sodium a cikin abincin Amurkawa. Wannan ya hada da:

• Shirya cakuda
• Kunshin abincin shinkafa
• Miyar kuka
• Abincin gwangwani
• Daskararren abinci
• Unƙun kayan da aka toya
• Abinci mai sauri

A lafiya matakin sodium shine MG 140 ko perasa da kowane aiki. Idan kayi amfani da abincin da aka shirya, rage sodium ta:

• Dubawa sosai a kan lakabin abinci mai gina jiki don miligram na gishiri a kowane aiki. Tabbatar da lura yawan sabis ɗin da suke cikin kunshin.
• Sayen kayayyakin da aka yiwa alama "ƙananan gishiri," ko "ba a ƙara gishiri ba."
• Duba alamun abinci mai gina jiki na hatsi, burodi, da kayan abinci da aka shirya.
• Rinsing wake da kayan lambu na gwangwani don wanke wasu daga sodium.
• Amfani da daskararre ko sabo kayan lambu a madadin kayan lambu gwangwani.
• Guje wa nama mai daɗi kamar naman alade da naman alade, ɗanɗano, zaituni, da sauran abinci da aka shirya cikin gishiri.
• Zaɓin nau'ikan samfuran goro da haɗin tafarki.

Hakanan, yi amfani da ƙananan kayan ƙanshi kamar ketchup, mustard, da soya sauce. Koda nau'ikan ƙananan gishiri galibi suna cikin sodium.

'Ya'yan itãcen marmari da kayan marmari sune tushen tushen dandano da abinci mai gina jiki.

• Abincin da aka shuka - karas, alayyafo, apụl, da peaches - a dabi'ance ƙananan sodium ne.
• Tumatirin da aka bushe da rana, busassun namomin kaza, cranberries, cherries, da sauran 'ya'yan itace da suka bushe suna dandanawa. Yi amfani da su a cikin salads da sauran jita-jita don ƙara zest.

Binciki dafa abinci tare da madadin gishiri.

• Aara fantsama na lemun tsami da sauran 'ya'yan itacen citrus, ko ruwan inabi, zuwa miya da sauran jita-jita. Ko, yi amfani da su azaman marinade don kaza da sauran nama.
• Guji albasa ko gishirin tafarnuwa. Madadin haka, yi amfani da sabo da tafarnuwa da albasa, ko albasa da garin tafarnuwa.
• Gwada nau'ikan barkono daban-daban, gami da baƙi, fari, kore, da ja.
• Gwaji tare da kurangar inabi (farin da ruwan inabi ja, giyar shinkafa, balsamic, da sauransu). Don mafi yawan ɗanɗano, ƙara shi a ƙarshen lokacin girki.
• Man gasasshen sesame yana daɗa ɗanɗano mai daɗi ba tare da ƙarin gishiri ba.

Karanta alamomin akan kayan yaji. Wasu sun kara gishiri.

Don ƙara ɗan zafi da yaji, gwada:

• Busassun mustard
• Fresh yankakken barkono mai zafi
• A yayyafa paprika, barkono cayenne, ko busasshen jan barkono

Ganye da kayan yaji suna ba da haɗin dandano. Idan baku da tabbacin irin kayan da za'a yi amfani da su, yi gwajin dandano. Mix karamin tsinken kayan yaji ko kayan yaji a dunkulen cuku mai tsami mai mai mai kadan. Ka bar shi ya zauna na awa ɗaya ko fiye, sa'annan ka gwada ka gani ko kana so.

Gwada waɗannan dandanon don ciyar da abincinku ba tare da gishiri ba.

Ganye da kayan yaji akan kayan lambu:

• Karas - Kirfa, cloves, dill, ginger, marjoram, nutmeg, Rosemary, sage
• Masara - Cumin, curry foda, paprika, faski
• Koren wake - Dill, lemon tsami, marjoram, oregano, tarragon, thyme
• Tumatir - Basil, ganyen bay, dill, marjoram, albasa, oregano, faski, barkono

Ganye da kayan yaji akan nama:

• Kifi - Curry powder, dill, bushe mustard, lemon tsami, paprika, barkono
• Kaza - Kayan yaji na kaji, rosemary, sage, tarragon, thyme
• Alade - Tafarnuwa, albasa, sage, barkono, oregano
• Naman sa - Marjoram, naman alade, mai hikima, kanwa

Source: Dandanon Abincin, Zuciyar Kasa, Huhu, da Cibiyar Jini

Za ku lura da bambanci lokacin da kuka fara dafa abinci ba tare da gishiri ba. Abin farin, yanayin ɗanɗano zai canza. Bayan wani lokaci na daidaitawa, yawancin mutane sun daina ɓacewar gishiri kuma suna fara jin daɗin sauran ɗanɗano na abinci.

Akwai girke-girke masu yawa na ɗanɗano mai ƙarancin sodium. Ga wanda zaku iya gwadawa.

Shinkafar Kaza da Sifen

• Kofi daya (240 ml) albasa, yankakken
• Kofi uku na huɗu (180 mL) koren barkono
• Man tsp biyu (10 ml) man kayan lambu
• -Ayan oz-8 (240 g) zai iya dafa romon tumatir *
• Daya tsp (5 ml) faski, yankakken
• Rabin rabi tsp (2.5 ml) barkono baƙi
• Andaya da kwata tsp (6 ml) tafarnuwa, aka niƙa
• Kofuna biyar (1.2 L) dafa shinkafar shinkafa (wacce aka dafa a cikin ruwan da ba ruwa)
• Kofuna uku da rabi (840 ml) ƙirjin kaza, dafaffe, da fatar da ƙashi an cire, kuma an yanka

1. A cikin babban skillet, sauté albasa da koren tattasai a cikin mai na mintina 5 a matsakaici zafi.
2. Add tumatir miya da kayan yaji. Yi zafi a ciki.
3. Cookedara dafaffun shinkafa da kaza. Yi zafi a ciki.

* Don rage sinadarin sodium, a yi amfani da gwangwani 4-oz (120 g) na miyan tumatir mai ƙarancin sodium da gwangwani 4-oz (120 g) na ruwan tumatir na yau da kullun.

Source: Jagoran ku don Rage Hawan Jinin ku tare da DASH, Kiwon Lafiya na Amurka da Ayyukan Dan Adam.

DASH rage cin abinci; Hawan jini - DASH; Hawan jini - DASH; Cincin gishiri mai ƙananan - DASH

Daukaka LJ. Abinci da hawan jini. A cikin: Bakris GL, Sorrentino MJ, eds. Hawan jini: Abokin Cutar Braunwald na Ciwon Zuciya. 3rd ed. Philadelphia, PA: Elsevier; 2018: babi na 21.

Eckel RH, Jakicic JM, Ard JD, et al. Jagoran 2013 AHA / ACC game da gudanar da rayuwa don rage haɗarin zuciya da jijiyoyin jini: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Ka'idodin Aiki. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Janairu 25, 2021.

Yanar gizo Ma'aikatar Kiwon Lafiya da Ayyukan Dan Adam. Jagoran ka don rage saukar karfin jininka da DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. An shiga Yuli 2, 2020.

• Sodium