可以吃熟食吗?

Jessica Migala
byJessica Migala
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可以吃熟食吗?

Sandwiches是午餐时间的主食,很容易使健康high-protein versionsof your favorites, liketurkey要么牛扒. However, deli meat often gets a bad rap for being highly processed (which ups the sodium content). Still, “cold cuts can definitely fit intoa well-balanced diet, but the frequency may depend on the type,” says Keri Gans, RD, author of “The Small Change Diet.”

在这里,可以看一下不同的冷切割方式如何在营养上比较,为什么钠含量很重要,以及如何制作健康的三明治来帮助您实现健康目标。

As you can see, turkey, ham and roast beef run pretty similar in terms of calories, fat and sodium. It’s salami that is markedly higher in fat (including saturated fat) and sodium.

THE SODIUM DILEMMA

“The problem with many deli meats is they are veryhigh in sodium, and for salt-sensitive individuals, this may increase their risk for high blood pressure and heart disease,” says Gans. Even if you’re not particularly worried about salt, think about how you feel after eating a sandwich packed with cold cuts. “For some people, very high-sodium foods会导致腹胀, which leads to GI discomfort,” she adds.

Cold cuts are among the top 10 sources of sodium in the American diet, reports theCenters for Disease Control and Prevention. Consider that the recommendations are to limit your sodium intake to 2,300mg per day. If you’re eating a sandwich with bread, deli meat, cheese and mustard, you may get 1,500mg of sodium in a single meal, says the CDC — and that’s before sides like chips and a pickle.

ARE PRESERVATIVES A PROBLEM?

Deli meat often contains nitrates or nitrites, which are added as preservatives to keep slices fresh. Areportfrom the American Institute of Cancer Research and the World Cancer Research Fund says there’s evidence consuming processed meats daily increases the risk of colorectal cancer. It’s less clear, however, if it’s the nitrates specifically or because of other factors such as lifestyle. “More research is needed, but, in moderation, deli meat is safe,” says Gans.

吃熟食的技巧

If you eat a lot of deli meat, look for those free of added nitrates or nitrites. Applegate is one example; major brands also have lines free of these preservatives, says Gans.

大多数人还应该选择冷切口钠较低(您可以在标签上寻找低钠或减少钠)。如果您有三明治,那么在一天的剩余时间里,最好减少盐味食品。

Choose wisely: “Turkey, ham or roast beef are better choices than salami, bologna or pastrami, because they are lower in sodium, calories and fat,” says Gans. “Fresh roasted” is another buzzword to look for at the deli counter, she says. “These may include fewer preservatives, and thus, less sodium.”

如何建造健康的三明治

Gans advises using four slices of deli meat, max. “Build bulk by adding veggies, not more meat,” she says. Along with the standard lettuce and tomato, consider piling on cucumbers or sliced carrots for crunch or using grilled veggies as toppings. Avocado or hummus can replace mayo or cheese as a spread, which adds healthy monounsaturated fats.

You can also cut down on sodium by using one piece of bread and使它开放. Or, try placing a couple pieces of turkey between two slices of bell peppers as the “bread,” or roll it up in hearty greens like kale or collards.

About the Author

Jessica Migala
Jessica Migala

Jessica Migala is a health and fitness freelancer based in the Chicago suburbs. She spends her days writing with her beagle mix by her side and her free time with her two young sons. Jessica also writes for O, The Oprah magazine, Woman’s Day, Real Simple and others. Find her atjessicamigala.com.

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