Kuka e aunoa ma se masima

Sodium o se tasi o elemene autu i laulau masima (NaCl po o sodium chloride). Ua faʻaopopoina i le tele o meaʻai e faʻalauteleina ai le tofo. O le tele o le sodium e fesoʻotaʻi ma le toto maualuga.

O le 'ai i meaʻai maualalo le masima o se auala taua lea e tausi ai lou fatu. Tele o tagata e 'ai tusa ma le 3,400 mg o sodium ile aso. E tusa a ma le faalua i le mea ua fautuaina mai e le American Heart Association. Tele o tagata soifua maloloina e tatau ona sili atu ma le 2,300 mg masima i le aso. Tagata e ova atu ma le 51 tausaga le matutua, ma i latou e maualuga le toto, ono manaʻomia le faʻatapulaʻaina ole sodium ile 1,500 mg ile aso pe itiiti ifo.

Ina ia e alu ifo i se tulaga maloloina, aʻoaʻo pe faʻapefea ona teuteu le sili atu masima mai lau taumafataga.

Meaʻai gaosi e faigofie ai ona sauniuni meaʻai. Ae latou te maua le 75% o le sodium i le taumafataga a Amerika. E aofia ai:

• Sauni palu
• Afifi araisa afifi
• Supo
• Meaʻai apa
• Meaʻai aisa
• Afifi tao taoina
• Meaai vave

O le soifua maloloina tulaga o le sodium o le 140 mg pe itiiti ifo ile tautua. Afai e te faʻaaogaina meaʻai saunia, faʻatapulaʻa le sodium i le:

• Tilotilo totoʻa i se meaʻai fualaʻau meaʻai mo milligrams o masima i le taumafataga. Ia mautinoa ia maitau le fia tautua i totonu o le afifi.
• Faʻatau oloa ua faʻaigoaina "maualalo le masima," pe "leai se masima faʻaopopo."
• Siakiina o igoa paleni o cereal, falaoa, ma paluga saunia.
• Fufuluina apa apa ma fualaʻau 'aina e fufulu ese ai nisi o le sodium.
• Faʻaaogaina fualaʻau malulu pe fou i le nofoaga o fualaʻau fualaʻau.
• Aloese mai aano o manufasi pei o ham ma bacon, piko, oliva, ma isi meaʻai ua faʻamaloloina i le masima.
• Filifilia unsalted ituaiga o nati ma ala fefiloi.

Faʻapea foi, faʻaaoga ni laʻititi o mea manogi pei o ketchup, mustard, ma soy sauce. E oʻo foi i le maualalo o le masima, e masani ona maualuga i le sodium.

Fualaʻau ma fualaʻau o se sili lelei faʻavaeina o tofo ma meaʻai.

• Meaʻai e faʻavae ile laʻau - kāloti, spinach, apu ma moli - e masani ona paʻu i le sodium.
• O tamato-mago tamato, mago pulou, cranberry, sieri, ma isi fualaʻau mamago ua pa ma le tofo. Faʻaaoga i salati ma isi ipu e faʻaopopo ai le faʻamafanafanaina.

Sailiili i le kukaina ma mea e sui ai le masima.

• Faʻaopopo se moli o le tipolo ma isi citrus fualaʻau, poʻo le uaina, i supo ma isi ipu. Pe, faʻaaoga ia mea o se marinade mo moa ma isi aano.
• Aloʻese mai aniani poʻo kaliki masima. Nai lo lena, faʻaaoga fou kaliki ma aniani, poʻo aniani ma kaliki efuefu.
• Taumafai i ituaiga pepa eseese, e iai le uliuli, paʻepaʻe, lanumeamata ma le mumu.
• Faʻataʻitaʻiga ma vineka (papaʻe ma mumu uaina, araisa uaina, pasama, ma isi). Mo le sili atu tofo, faʻaopopo i le iʻuga o le kuka taimi.
• O le suauʻu sesame ua faʻapipiʻi e faʻaopopoina le tofo malie e aunoa ma se masima faʻaopopo.

Faitau igoa i paluga fefiloi. Nisi ua faʻaopopo masima.

Ina ia faʻaopopo sina vevela ma mea manogi, taumafai:

• Sinapi mago
• Fou pepeti vevela vevela
• Se sausau paprika, pepa cayenne, poʻo se mago vevela mumu pepa

O fualaʻau ma mea manogi e maua ai le palu o mea manogi. Afai e te le o mautinoa poʻo a mea manogi e faʻaaoga, fai se suʻega tofo. Faʻafefiloi sina tamai kulimi o se mea manogi poʻo se mea manogi faʻafefiloi i totonu o se paluga o sisi maualalo gaʻo kulimi. Tuʻu mo le itula pe sili atu, ona faʻataʻitaʻi lea pe e te fiafia iai.

Taumafai nei mea manogi e ola ai au 'aiga e aunoa ma le masima.

Laʻau ma mea manogi i fualaʻau:

• Kāloti - kinamoni, afu, aneto, ginger, marjoram, nutmeg, rosemary, poto
• Saito - Kumina, curry powder, paprika, pasili
• Green beans - aneto, sua o le tipolo, marjoram, oregano, tarragon, thyme
• Tomato - Basil, bay leaf, aneto, marjoram, aniani, oregano, pasili, pepa

Laʻau ma mea manogi i aano o manu:

• Iʻa - Curry efuefu, aneto, mago sinapi, tipolo sua, paprika, pepa
• Moa - Faamanu manuka, rosemary, poto, tarragon, thyme
• Pork - Kaliki, aniani, poto, pepa, oregano
• Povi - Marjoram, nutmeg, sage, thyme

Punavai: Flavor That Food, National Heart, Lung, ma le Blood Institute

O le a e maitauina se eseʻesega pe a faʻatoa amata ona kuka e aunoa ma se masima. O le mea e lelei ai, o lou lagona o le tofo o le a suia. A maeʻa se vaitaimi o fetuʻunaʻiga, o le toʻatele o tagata e taofi le misia masima ma amata ona fiafia i isi tofo o meaʻai.

E tele tele tofoina maualalo sodium fua. Lenei tasi e mafai ona e taumafai.

Moa ma araisa Sipaniolo

• Tasi ipu (240 mL) aniani, tata
• Tolu ipu fa (180 mL) pepa lanu meamata
• Lua tsp (10 mL) suauʻu fualaʻau
• Tasi 8-oz (240 g) mafai tamato sosi *
• Tasi tsp (5 mL) pasili, tata
• Tasi afa tsp (2.5 mL) pepa uliuli
• Tasi ma le kuata tsp (6 mL) kaliki, laititi
• Lima ipu (1.2 L) kuka enaena araisa (kuka i vai le faʻamuina)
• Tolu ma le afa ipu (840 mL) moa susu, kuka, paʻu ma ponaivi aveʻese, ma diced

1. I totonu o se lapisi lapisi, faʻamisi aniani ma lanumeamata pepa i le suauʻu mo le 5 minute i luga ole feololo.
2. Faʻaopopo sosi tamato ma mea manogi. Afi i totonu.
3. Faʻaopopo kuka vela ma moa. Afi i totonu.

* Ina ia faʻaititia le sodium, faʻaaoga le tasi 4-oz (120 g) apa o tamato sosi tamato sosi ma le tasi 4-oz (120 g) apa o sosi tamato masani.

Punavai: Lau Taʻiala i le Faʻapaʻuina o Lou Toto Faʻamalosi ma DASH, U.S. Soifua Maloloina ma Tagata Auaunaga.

VASITAI meaʻai; Toto maualuga - TOTOGI; Toto maualuga - DASH; Meaʻai maualalo le masima - VAS

Apili LJ. Meaʻai ma toto maualuga. I: Bakris GL, Sorrentino MJ, eds. Toto maualuga: O se Soa i le Braunwald's Heart Disease. 3rd ed. Filatelefia, PA: Elsevier; 2018: mata 21.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC taʻiala i luga o le olaga faʻataʻitaʻiga e faʻaitiitia ai le afaina o le fatu: o se lipoti a le American College of Cardiology / American Heart Association Task Force i luga o Faʻataʻitaʻiga Faʻatonuga. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Mozaffarian D. Meaʻai paleni ma faʻamaʻi fatu ma faʻamaʻi. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: chap 49.

US Matagaluega o Faʻatoʻaga ma US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga. Taʻiala o Meaʻai mo Amerika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Faʻafouina Tesema 2020. Avanoa Ianuari 25, 2021.

Uepisaite a le Matagaluega o le Soifua Maloloina ma Auaunaga a Tagata. Lau taʻiala i le tuʻuina i lalo o lou toto i le DASH. www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf. Avanoa ia Iulai 2, 2020.

• Sodium