Lo lus teb luv luv: Feem ntau menyuam yaus tau txais natri ntau los ntawm khoom noj txom ncauj qab ntsev, pizza, sandwich uas muaj nqaij txias, kua zaub, mì lossis zaub mov sib xyaw, ncuav ci, cheese thiab nqaij qaib uas tau ua tiav. Yog li, tsuas yog muab lub taub ntsev tshem tawm ntawm lub rooj noj mov tseem tsis txaus: natri tej zaum twb muaj nyob hauv cov khoom noj ntim, zaub mov hauv tsev noj mov thiab zaub mov uas npaj tiav lawm.
Tsab xov xwm no tsim nyog rau cov tsev neeg uas muaj menyuam hnub nyoog txij li 1 xyoos rov saud thiab xav paub txog cov khoom noj uas muaj natri, kawm nyeem food label thiab hloov zaub mov ib kauj ruam zuj zus. Cov qauv hais txog pawg khoom noj thiab cov lus siv hauv daim ntawv lo feem ntau yog raws li cov ntaub ntawv thiab lus qhia ntawm Tebchaws Meskas, yog li tsis tsim nyog muab siv ncaj qha rau txhua yam khoom hauv Nyab Laj.
Cov ntaub ntawv NHANES xyoo 2021–2023 qhia tias yim pawg khoom noj uas pab txhawb natri ntau tshaj hauv kev noj zaub mov ntawm cov neeg hnub nyoog txij li 1 xyoos rov saud yog sandwich nqaij txias, pizza, khoom noj txom ncauj qab ntsev, kua zaub, nqaij qaib, mì sib xyaw, ncuav ci thiab cheese. Hauv cov menyuam hnub nyoog 1–11 xyoos, khoom noj txom ncauj qab ntsev yog pawg uas pab txhawb ntau tshaj plaws, kwv yees li 8% ntawm tag nrho natri hauv cov ntaub ntawv tau tshaj tawm. Nov yog cov ntaub ntawv ntawm Tebchaws Meskas, tab sis tseem pab tsev neeg txheeb xyuas hom khoom noj uas tsim nyog kuaj ua ntej (raws li cdc.gov).
Menyuam yaus yuav tsum txwv natri ntau npaum li cas hauv ib hnub?
Lub cev xav tau natri rau kev tswj cov kua dej, kev ua haujlwm ntawm cov hlab ntsha thiab kev cog cov leeg. Txawm li cas los xij, kev noj natri ntau dhau muaj feem cuam tshuam nrog ntshav siab; tus cwj pwm noj qab ntsev kuj yuav tsim muaj txij thaum yau. Cov theem hauv qab no yog cov kev txwv siv los ua qauv siv hauv cov lus qhia txog kev noj zaub mov ntawm Tebchaws Meskas, tsis yog lub hom phiaj kom menyuam yuav tsum noj kom puv qhov teev ntawd:
| Hnub nyoog | Qhov siab tshaj ntawm natri siv los ua qauv hauv ib hnub |
|---|---|
| 1–3 xyoos | 1,200 mg |
| 4–8 xyoos | 1,500 mg |
| 9–13 xyoos | 1,800 mg |
| 14 xyoos rov saud thiab cov neeg laus | 2,300 mg |
Lub hom phiaj siv tau tiag yog khaws kom tag nrho natri qis li tsim nyog hauv kev noj zaub mov uas muaj ntau yam, thiab tib lub sijhawm tseem muab zog thiab khoom noj tsim nyog txaus. WHO pom zoo tias rau menyuam hnub nyoog 2–15 xyoos, theem siv rau cov neeg laus yuav tsum hloov qis raws li tus menyuam qhov xav tau zog; cov menyuam yau dua ntawd yuav tsum raug ntsuas raws li lawv lub sijhawm pib noj zaub mov ntxiv thiab lus qhia ntawm kws tshaj lij (raws li who.int).
Cov menyuam qis dua 1 xyoos, menyuam muaj kab mob raum, kab mob plawv, ntshav siab lossis tab tom ua raws kev noj zaub mov kho mob, tsis tsim nyog siv ib tus lej ruaj khov ntawm lawv tus kheej. Cov niam txiv yuav tsum nug kws kho mob lossis kws paub txog kev noj zaub mov kom muab lub hom phiaj uas haum rau tus menyuam ntawd.
Cov khoom noj uas feem ntau ua rau natri hauv menyuam qhov kev noj zaub mov nce siab
Khoom noj txom ncauj qab ntsev
Qos yaj ywm kib, khoom noj txom ncauj ntim hnab, ncuav qab ntsev, paj kws xyaw tsw thiab qee hom noob txiv ci xyaw ntsev yuav raug noj ntau zaug hauv ib hnub. Ib hnab me kuj yuav muaj ntau tshaj ib feem noj, hos menyuam feem ntau noj ncaj qha ntawm lub hnab, ua rau nyuaj paub tias lawv tau noj ntau npaum li cas.
Txoj kev daws: Faib ib feem tso rau hauv ib lub tais ua ntej, tsis txhob muab tag nrho lub hnab rau tus menyuam; muab piv cov khoom raws li cov milligram natri hauv ib feem noj lossis hauv tib qhov hnyav; rau cov khoom noj txom ncauj niaj hnub, xaiv txiv hmab txiv ntoo, yogurt tsis ntxiv qab zib, zaub txiav ua tej daim me lossis noob txiv tsis xyaw ntsev.
Pizza, sandwich thiab zaub mov ceev
Natri yuav los ntawm lub khob noom pizza lossis ncuav ci, cheese, nqaij txias, kua ntses thiab nqaij uas tau ua tiav tib lub sijhawm. Ib yam zaub mov uas zoo li “tsuas muaj ncuav ci thiab nqaij” kuj tseem yuav muaj ntau qhov chaw ntawm natri sib sau ua ke.
Txoj kev txo: Xaiv ib feem me dua, txo cov nqaij txias thiab cheese ntxiv, siv kua ntses kom tsawg, thiab noj nrog zaub lossis txiv hmab txiv ntoo tsis xyaw ntsev. Tsis tas yuav txwv tag nrho; cia li xav txog qhov noj ntau zaus npaum li cas, qhov loj ntawm ib feem thiab lwm yam zaub mov uas noj hauv hnub ntawd.
Kua zaub hauv kaus poom, mì noj ceev thiab zaub mov sib xyaw
Dej kua zaub, hnab hmoov txuj lom, kua ntses soy, oyster sauce, kua ntses txob, hmoov kua zaub thiab ntau hom kua ntses puav leej ua rau natri nce sai. Rau mì noj ceev, hnab hmoov txuj lom feem ntau yog ib qho chaw natri uas yuav tsum xyuam xim. Kev muab ib feem dej kua zaub pov tseg yuav txo tau natri ib feem, tab sis yuav tsis tshem tag nrho natri uas twb nqus rau hauv cov xov mì lawm.
Txoj kev txo: Siv ib feem ntawm hnab hmoov txuj lom xwb, ntxiv zaub thiab qe lossis nqaij uas tseem tsis tau xyaw txuj lom. Rau kua zaub hauv kaus poom, yog muaj, xaiv hom uas sau tias “low sodium” thiab ntxiv dej raws li cov lus qhia, tab sis tseem yuav tsum xyuas tus lej natri ntawm daim ntawv lo; lo lus no tsis hloov qhov yuav tsum tau kuaj tus lej tiag.
Ncuav ci, cheese thiab nqaij qaib uas tau ua tiav
Ncuav ci feem ntau tsis qab ntsev heev, tab sis vim nquag noj, natri uas sib sau ua ke yuav muaj ntau yam tseem ceeb. Cheese, xúc xích, nqaij txias, nqaij viên, nqaij qaib xyaw hmoov thiab nqaij qaib uas tau xyaw txuj lom ua ntej kuj yuav pab ntxiv natri ntau dua li nqaij tshiab uas tseem tsis tau xyaw txuj lom.
Txoj kev txo: Hloov noj ncuav ci uas muaj natri qis dua, nqaij tshiab ua hauv tsev, qe, taum thiab ntses; siv cheese ua ib feem me hauv zaub mov, tsis txhob siv nws ua qhov chaw protein tseem ceeb. Nco ntsoov nyeem daim ntawv lo txawm yog cov khoom “rau menyuam” los xij, vim daim duab uas ntxim nyiam menyuam tsis txhais tias natri tsawg.
Txoj kev nyeem daim ntawv lo khoom noj kom suav natri raug
1. Kuaj qhov loj ntawm ib feem noj thiab seb hauv ib hnab muaj pes tsawg feem
Cov ntaub ntawv natri feem ntau yog suav rau ib feem noj, tsis tas yuav yog tag nrho lub hnab. Yog tus menyuam noj ob feem, natri kuj yuav nce ob npaug. Tus qauv xav hauv siab: ib lub hnab sau tias muaj 180 mg natri hauv ib feem thiab muaj 3 feem; yog tus menyuam noj tag nrho lub hnab, tag nrho yuav yog:
180 mg × 3 = 540 mg natriUa ntej suav, sau tseg seb tus menyuam tau noj pes tsawg feem tiag. Yog daim ntawv lo ntawm ib yam khoom hauv Nyab Laj tsuas sau natri rau 100 g lossis rau lwm qhov hnyav, yuav tsum hloov suav raws li qhov hnyav uas tus menyuam tau noj, tsis txhob siv tus lej ntawm ib feem noj ncaj qha yam tsis xav txog.
2. Saib tus lej milligram ua ntej, siv %DV los sib piv
Tus lej milligram qhia tias muaj natri ntau npaum li cas hauv ib feem noj uas tau teev rau ntawm daim ntawv lo. %DV (feem pua ntawm tus nqi khoom noj siv hauv ib hnub) pab sib piv cov khoom sai thaum lawv siv tib txoj kev sau daim ntawv lo. Raws li FDA, 5% DV lossis qis dua suav tias yog qis, hos 20% DV lossis siab dua suav tias yog siab; cov niam txiv tseem yuav tsum muab suav raws li pes tsawg feem uas tus menyuam noj (raws li FDA).
Tsis yog txhua lub tebchaws cov ntawv lo khoom noj yuav muaj %DV raws li FDA txoj kev siv. Thaum tsis muaj tus lej no, xaiv saib tus lej mg natri ua ntej thiab muab cov khoom tib hom sib piv raws li tib qhov hnyav lossis tib feem noj.
3. Muab cov khoom tib hom sib piv
Muab ob yam khoom tso ib sab ib sab thiab sib piv natri raws li tib qhov hnyav lossis tib feem noj. Tsis txhob cia li txiav txim raws li cov lus “ntuj tsim”, “qib siab”, “rau menyuam” lossis xim ntawm lub hnab ntim.
| Lo lus sau rau ntawm daim ntawv lo | Lub ntsiab lus siv los ua qauv raws li FDA cov cai sau daim ntawv lo |
|---|---|
| Low sodium | Tsis pub tshaj 140 mg natri hauv ib feem noj. |
| Reduced sodium | Tsawg dua yam khoom siv los sib piv tsawg kawg 25%; tsis txhais tias natri tsawg kiag li. |
| No-salt-added lossis unsalted | Tsis tau ntxiv ntsev thaum ua tiav; cov khoom tseem yuav muaj natri uas muaj nyob ib txwm lossis natri los ntawm lwm cov khoom xyaw. |
| Tsis muaj sodium | Muaj sodium tsawg dua 5 mg hauv ib pluag noj. |
Cov lus saum toj no yog cov piv txwv raws li FDA txoj kev sau ntawv qhia ntawm daim ntawv lo; tsis yog kev txhais raws cai uas siv tau rau txhua daim ntawv lo muag hauv Nyab Laj. Rau cov khoom tsim hauv tebchaws lossis cov khoom txawv tebchaws uas coj los muag, nyeem cov ntaub ntawv khoom noj thiab cov lus qhia sau ntawv uas siv rau yam khoom ntawd.
4. Nyeem daim ntawv teev cov khoom xyaw thaum tsim nyog
Cov khoom xyaw xws li sodium chloride, monosodium glutamate (MSG), sodium bicarbonate, sodium nitrite thiab sodium benzoate puav leej tuaj yeem ntxiv sodium. Tsis txhob txiav txim tias ib yam khoom “tsis muaj ntsev” tsuas yog vim koj tsis pom lo lus salt nyob rau thawj qhov chaw hauv daim ntawv teev cov khoom xyaw; yuav tsum saib daim ntawv teev cov khoom xyaw thiab daim qauv qhia zaub mov ua ke.
Txo sodium tab sis tseem ua kom pluas mov muaj zaub mov txaus
- Pib txo cov khoom uas muaj ntau tshaj: pib ntawm cov khoom noj txom ncauj qab ntsev, nqaij txias, mì ăn liền, pizza, kua zaub ntim hnab lossis kaus poom thiab kua ntses. Feem ntau, txoj kev no yooj yim dua li tsuas txo ib qho ntsev me me hauv ib pluag zaub.
- Maj mam ua zaub mov qab ntsev tsawg: maj mam txo ntsev, kua ntses lossis fish sauce ib kauj ruam zuj zus kom tus nplaig yoog tau. Siv qej, dos, qhiav, kua txob, txiv qaub, zaub txhwb thiab cov txuj lom tsis muaj ntsev los pab ua kom qab thiab tsw qab.
- Xaiv cov zaub mov uas tsis tau ua ntau theem: xaiv zaub thiab txiv hmab txiv ntoo tshiab lossis khov uas tsis ntxiv ntsev, qe, taum, nqaij thiab ntses tshiab, thiab whole grains kom tswj tau sodium tau yooj yim dua.
- Hloov chaw, tsis txhob hla pluas noj: kev txo sodium tsis txhais tias yuav txiav cov calories, protein, mis nyuj lossis lwm pawg zaub mov uas tsim nyog rau kev loj hlob. Yog txo lossis tshem sausage, yuav hloov tau nrog qe, taum, ntses lossis nqaij tshiab uas tseem tsis tau muab txuj lom, raws li hom pluas noj.
- Tsim txoj cai rau tag nrho tsev neeg: tsis txhob tso lub tais ntsev thiab kua ntses rau saum rooj noj mov; cov neeg laus kuj yuav tsum noj qab ntsev tsawg dua kom tus menyuam tsis tas ua raws ib qho kev noj mov txawv ntawm tsev neeg.
Sodium tsis yog los ntawm ntsev noj mov xwb, tiam sis kuj los ntawm ntau yam khoom ntxiv thiab zaub mov uas tau ua tiav lawm. Yog li, txoj kev uas ruaj khov dua yog muab kev nyeem daim ntawv lo, hloov cov khoom siv thiab hloov txoj kev ua zaub mov los ua ke, tsis yog nrhiav ib yam khoom “tsis muaj ntsev” tib yam xwb (raws li FDA).
Piv txwv xam sodium hauv ib hnub sai sai
Piv txwv xav tias: ib tug menyuam muaj 7 xyoos noj tshais nrog khob cij ntim hnab uas muaj sodium 220 mg, noj ib pob snack uas muaj 2 pluag noj, ib pluag muaj sodium 150 mg, thiab noj su nrog kua zaub kaus poom uas muaj sodium 600 mg. Tsuas yog peb yam no twb muab tau:
220 + (2 × 150) + 600 = 1.120 mg natriTus lej no tseem tsis suav phô mai, kua ntses, pluas hmo, mis nyuj lossis lwm yam zaub mov. Yog muab piv rau tus lej siv ua qauv 1,500 mg hauv ib hnub rau menyuam hnub nyoog 4–8 xyoos, tsev neeg yuav tsum xub rov xyuas cov snack thiab kua zaub, tsis yog tsuas tshem ntsev tawm ntawm pluas hmo xwb. Nov yog ib qho piv txwv qhia kev xam, tsis yog ib daim ntawv qhia pluas noj lossis tus nqi sodium ntawm ib hom khoom lag luam twg.
Ntsuas koj tus kheej li cas tom qab hloov pauv
- Sau tseg cov zaub mov thiab cov khoom noj uas tus menyuam noj hauv ib hnub, tshwj xeeb yog snack, kua ntses, zaub mov ceev thiab zaub mov uas tau ua tiav lawm.
- Rau txhua yam khoom ntim, muab tus naj npawb mg sodium hauv ib pluag noj hu ua tus lej ntawm cov pluag noj uas tus menyuam noj tiag tiag.
- Sib piv yam tsawg ob yam khoom tib hom, thiab siv tib qhov hnyav lossis tib tus naj npawb ntawm pluag noj los sib piv.
- Kuaj kom tus menyuam tseem tau noj calories thiab protein txaus, thiab noj ntau pawg zaub mov; tsis txhob siv kev hla pluas noj lossis txiav ntau yam zaub mov dhau los hloov txoj kev txo sodium.
- Tom qab ib mus rau ob lub lis piam, saib seb yam twg rov tshwm ntau tshaj plaws, ces xub hloov yam ntawd.
Thaum twg yuav tsum nug kws kho mob lossis tus kws paub zaub mov noj?
- Tus menyuam twb raug kuaj pom tias muaj ntshav siab, mob raum, mob plawv lossis lwm yam mob uas yuav tsum txwv sodium.
- Tus menyuam noj tau zaub mov tsawg hom heev, yuag poob, loj hlob qeeb lossis muaj cim qhia tias tsis tau zaub mov txaus tom qab tsev neeg txiav ntau pawg zaub mov ntawm lawv tus kheej.
- Tus menyuam yuav tsum siv cov khoom noj hloov mis, cov khoom noj siv kho mob lossis noj raws li kev kho mob, tiam sis niam txiv tseem tsis paub yuav kho sodium li cas.
Hauv ntej: pib los ntawm kev nrhiav kom paub cov hauv paus tseem ceeb ntawm sodium hauv tus menyuam txoj kev noj mov: khoom noj txom ncauj qab ntsev, pizza, sandwich nqaij txias, kua zaub, mì, khob cij, phô mai thiab zaub mov uas tau ua tiav lawm. Tom qab ntawd, kuaj qhov loj ntawm ib pluag noj, tus naj npawb mg sodium thiab %DV ntawm daim ntawv lo; thaum kawg, hloov cov hauv paus loj ntawd nrog cov khoom uas tsis tau ua ntau theem. Tsis tas yuav hloov pluas mov ua ib qho kev txwv hnyav heev, tiam sis yuav tsum taug qab tag nrho sodium uas noj hauv ib hnub thiab thov kev sab laj yog tus menyuam muaj ib yam mob tshwj xeeb.
Cov ntaub ntawv siv
- Top Food Contributors of Sodium Intake in US Children and Adults Aged 1 Year or Older, National Health and Nutrition Examination Survey, August 2021–August 2023 — Centers for Disease Control and Prevention, 2026.
- About Sodium and Health — Centers for Disease Control and Prevention, 2026.
- Sodium on the Nutrition Facts Label — U.S. Food and Drug Administration.
- Sodium in Your Diet — U.S. Food and Drug Administration.
- Sodium reduction — World Health Organization.
- Dietary Guidelines for Americans, 2020-2025 — U.S. Department of Agriculture and U.S. Department of Health and Human Services.
