6 Sauyaye-Free Sodium

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Gishiri abin haɓakawa ne na halitta-ikon sa yana da ban mamaki: Daga haɓaka ƙarfin ƙarfin miya mai tsami mai tsami zuwa kyakkyawan yabo ga wadataccen kayan zaki na caramel, gishiri ya kasance tauraro a cikin dafa abinci na tsararraki. Amma bisa ga Ƙungiyar Zuciya ta Amirka, matsakaicin Amirkawa na cinye sodium sau biyu kamar yadda aka ba da shawarar 1,5000 milligrams (MG). Wani ɓangare na dalilin da yasa: Gishiri mai ɓarna ne mai ɓarna wanda ke ɓoye a kowane kusurwa kuma a cikin abubuwan kusan duk abin da muke sarrafawa.

Kuna tsammanin kuna tattara abubuwa da yawa na gishiri a cikin abincin ku? Mun yi magana da Jessica Goldman Foung-wanda ya kirkiro blog ɗin Sodium Girl (wanda, za mu iya ƙarawa, yana rayuwa ba tare da sodium ba tun daga kwaleji!) - don sauyawa marasa gishiri shida don yin yau. Dubi abin da za ta ce a ƙasa!

1. Shiitake namomin kaza: Umami na halitta da aka samo a cikin namomin kaza na shiitake yana yin sayayya mai sauri da sauƙi don amfani dashi a cikin risottos, miya, da faranti na tukunyar tukunyar da kuka fi so!

2. Kabewa gwangwani: Musanya tumatir miya tare da kabewa gwangwani (ko butternut squash) lokaci na gaba da kuke neman sabunta sabbin abincin taliya da kuka fi so. Gwada gwadawa da kayan yaji daban -daban da kayan yaji, kamar sabbin kayan haɗin tebur na Misis Dash, don ƙarin haɓaka mai daɗi!

3. Ruwan 'ya'yan itace: "Maimakon naman nama na kwalabe-wasu suna iya samun sama da 500mg a kowace cokali 2-wanda shine kashi uku na shawarar 1,500mg kowace rana -haɗa berry jam tare da apple cider ko balsamic vinegar. Kuna iya dumama shi a cikin tukunya tare da ruwa. 'yan ƙarin kayan ƙanshi ko kuma a sauƙaƙe. Ko ta yaya, yana da sauƙi kuma babu sodium. "

4. Matzoh crackers: Wannan abun ciye-ciye marar gishiri yana da kamannin haske da ƙyalli mai kyau don yaba wa hummus ɗin da kuka tattara a cikin abincin ku yau da safe! Wani zabin: Jefa kaɗan a cikin injin sarrafa abinci kuma gwada su a cikin ƙarancin Jessica na ƙarancin graham cracker ɓawon burodi!

5. Garin kabewa flatbread: Nash a kan wannan! Ba shi da sodium kuma a shirye a cikin ƙasa da mintuna 15. Haɗa shi tare da Jessica's Toasted Pumpkin Seed Ricotta Spread don ingantaccen abincin abincin dare.

6. Molassa: Maimakon yin naman naman ku a cikin teriyaki mai yalwar sodium ko soya miya, hada molasses masu daɗin ƙanshi, ruwan inabi ruwan inabi, tare da ɗanɗano mai ɗanɗano na apricot jam da ɗanyen tafarnuwa marar gishiri. Yana da ƙima sosai kuma yana kwaikwayon mai fafatawa da gishiri zuwa tee.

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