Ntsev yog ib qho tseem ceeb ntxhia uas yog lub luag haujlwm rau kev tswj cov dej sib npaug hauv lub cev. Ua ntej qhov tshwm sim ntawm lub tub yees thiab cov txheej txheem tshuaj, ntsev yog ib qho tseem ceeb raws li ib txoj hauv kev los khaws cov zaub mov. Ntsev yog tam sim no nyob rau hauv txhua chav ua noj vim nws muaj peev xwm los txhim kho cov flavors ntawm cov khoom noj thiab ntxiv cov savory tsw peb twb accustomed mus rau.
Peb txhua tus tau yug los nrog saj rau ntsev, thiab peb raug qhia kom hlub nws ntau dua! Niaj hnub no, qee cov khoom noj me nyuam ua lag luam tseem tau npaj nrog ntsev, yog li koj yuav tsum tshawb xyuas cov khoom xyaw ua ntej yuav khoom tshiab. Ib tug npaum li cas ntawm sodium yuav tsum tau los ntawm cov zaub mov, nws muaj nyob rau hauv zaub (txiv lws suav, celery, beets, thiab lwm yam) thiab dej haus. Cov neeg Amelikas haus sodium ntau dhau, peb nyiam sim txo nws.
Cov zaub mov twg muaj sodium? Tag nrho cov zaub mov ua tiav (cov kaus poom thiab khov) yog flavored nrog sodium (tshwj tsis yog txiv hmab txiv ntoo, uas yog kho nrog qab zib raws li ib tug preservative). Yog li ntawd, nyeem cov ntawv kom zoo. Pickled zaub mov (dab, kua txob, capers, txiv ntseej, thiab lwm yam), cereals noj tshais, ua lag luam npaj ci khoom noj, cereals, thiab instant soups tag nrho cov muaj sodium tshwj tsis yog tshwj xeeb hais tias muaj sodium. Cov kua ntses thiab cov khoom noj (ketchup, mustard, mayonnaise, soy sauce, thiab lwm yam) thiab khoom noj txom ncauj (xws li chips lossis paj kws) kuj muaj sodium ntau.
Qhov zoo ntawm kev ntxhov siab (rau cov neeg siv khoom lossis tus neeg mob) thiab kev ntxhov siab (rau lub tsev noj mov kws ua zaub mov) yog tias tsis ntxiv ntsev, cov zaub mov yuav tsis qab. Yog tias peb xav txog kev nplua nuj ntawm saj ntawm txhua yam khoom noj, peb tuaj yeem xaiv cov seasonings tsim nyog. Ntsev tsuas yog txoj hauv kev yooj yim tawm, tab sis peb yuav tsum tsis txhob nrhiav txoj hauv kev yooj yim!
Rau cov neeg noj qab haus huv, USDA pom zoo kom tsis pub ntau tshaj 2500 milligrams sodium (kwv yees li ib teaspoon) ib hnub. Sodium txwv yuav nruj dua - txog li 250 mg ib hnub twg - rau cov neeg mob plawv thiab raum mob hnyav. Cov zaub mov uas muaj sodium tsawg feem ntau txwv tsis pub ntsev thiab ci dej qab zib, cov kaus poom thiab cov zaub ntsuab, txiv lws suav muab tshuaj txhuam, sauerkraut, npaj cov zaub xam lav, instant cereals lossis kua zaub, qos yaj ywm chips, uas tej zaum yuav muaj sodium gluminate, thiab ntsev.
Yog tias koj txiav txim siab yuav cov khoom tshwj xeeb, nws yog ib qho tseem ceeb uas yuav tsum muaj peev xwm txiav txim siab lub ntsiab lus ntawm daim ntawv lo. Cov khoom "tsis muaj sodium" tuaj yeem muaj txog li 5 mg ntawm sodium rau ib qho kev pabcuam, cov khoom "tsawg sodium" muaj txog 35 mg ntawm ntsev, thiab cov khoom "tsawg sodium" tuaj yeem muaj txog li 140 mg ntawm ntsev.
Lub rooj ntsev yog sodium chloride, uas yog mined hauv ntsev mines lossis hauv dej hiav txwv. Iodized ntsev yog cov ntsev ntsev nrog ntxiv sodium los yog potassium iodide, uas yog qhov tseem ceeb rau cov thyroid noj qab haus huv. Yog tias koj xav tau iodine los ntawm lwm qhov chaw, noj seaweed. Kosher ntsev tsuas muaj sodium chloride thiab ua haujlwm tsawg (nws yog coarse grained vim li no). Hiav txwv ntsev yog sodium chloride tau los ntawm evaporation ntawm dej hiav txwv. Tag nrho cov ntsev no muaj ntau hauv sodium.
Ua kev cog lus kom nthuav koj cov khoom noj khoom haus palette nrog cov khoom xyaw ntuj xws li tshuaj ntsuab tshiab thiab qhuav thiab txuj lom. Xyuas koj lub pantries kom pom tias koj muaj tsw ammo.
Cov tshuaj ntsuab zoo li basil, nplooj nplooj, thyme, txiv qaub balm, savory, thiab cilantro tuaj yeem ua txuj lom rau casseroles, kua zaub, thiab kua ntses. Chili thiab peppers (tshiab los yog qhuav) ntxiv cus ciav rau haiv neeg thiab lwm yam tais diav, xws li cov tshiab los yog qhuav qhiav, qej, horseradish, hmoov curry mixes.
Citrus txiv hmab txiv ntoo (txiv qaub, txiv kab ntxwv, txiv kab ntxwv) tuaj yeem siv los ntxiv cov qaub rau cov tais diav. Vinegars thiab wines kuj siv tau. Dos ntxiv tsw thiab spiciness rau cov tais diav.
Cov vegans feem ntau haus cov sodium tsawg dua li cov neeg noj nqaij. Yog tias koj xav tau kom txwv tsis pub koj noj cov tshuaj sodium, koj tuaj yeem tshawb nrhiav lwm cov khoom xyaw xws li potassium bicarbonate es tsis txhob siv cov dej qab zib ci li niaj zaus.
Tus yuam sij kom txo ntsev thiab ua kom koj cov zaub mov saj zoo dua yog kom nce cov khoom xyaw ntxiv. Ntxiv cov zaub khov rau koj cov kua zaub kom pom qhov tsw. Siv ntau hom tshuaj ntsuab ua ke.
Siv ntau yam xim, xws li lub nplhaib liab lossis ntsuab tswb kua txob, liab txiv kab ntxwv txiv kab ntxwv, txiv kab ntxwv hlais, los yog txiv lws suav hlais, kom txuj lom rau lub tais. Tsis muaj ntsev? Tsis muaj teeb meem!
Nov yog qee qhov lus qhia:
Cov saj ntawm taum tuaj yeem txhim kho nrog kua txob, cloves, qhuav mustard, thiab qhiav. Asparagus tuaj ciaj sia nrog noob hnav, basil thiab dos. Cruciferous zaub (broccoli, cauliflower, Brussels sprouts, thiab lwm yam) yog delicious nrog paprika, dos, marjoram, nutmeg, thiab dos. Cabbage yuav suab nyob rau hauv ib txoj kev tshiab nrog cumin thiab allspice. Lub caij lub txiv lws suav nrog oregano, basil thiab dill. Spinach thiab lwm yam zaub ntsuab zoo nrog thyme thiab qej. Carrots yog delicious nrog citrus txiv hmab txiv ntoo, qhiav, nutmeg. Mushroom soups zoo nrog qhiav, oregano, kua txob dawb, nplooj nplooj, los yog kua txob. Dos kua zaub yog hloov nrog curry, cloves thiab qej. Zaub kua zaub tau ntsim nrog fennel, cumin, rosemary, cilantro thiab sage.