Is it easy to get sick if you eat too much salt or too little salt? How to eat salt is healthy?
More and more people are aware of the harm of excessive salt. In order to pursue a low-salt diet, how can they cook with less salt and taste delicious? Is it really good to have too little salt? Many people consume an average of 9 to 12 grams of salt a day, which may increase the risk of high blood pressure, stroke, coronary heart disease and bone brittleness. An excessive low-salt diet or even a salt-free diet can be counterproductive and harmful to health. Excessive low-salt diet has the risk of hyponatremia, and the importance and irreplaceability of sodium ions in the body will cause related metabolic disorders, so we can no longer eat too low-salt diet. The concentration of sodium needs to be maintained at an appropriate level, or the lack of long-term salt intake. 02 regulating the acid-base balance of chloride ions in the body is often complementary to sodium ions. Daily intake of protein can be better digested and absorbed under the action of gastric acid, the addition of acid can make the salty taste more obvious, can reduce salt intake, the sour taste is salty. "
Salt is the first of all flavors. The salty taste of the food is the key to determining whether the daily diet is delicious or not. More and more people are aware of the harm of excessive salt and even choose not to eat salt directly in order to pursue a low-salt diet. Is this really good? How can cooking be less salty and delicious?
Is it really good to have too little salt?
First of all, for the vast majority of people, eat too much salt, not too little.
Salt control is especially necessary for patients with severe hypertension and sodium-sensitive hypertension. Adults eat no more than 5 grams of salt a day, helping to reduce blood pressure and the risk of cardiovascular disease, stroke and coronary heart disease.
In traditional habits, many people eat an average of 9 to 12 grams of salt a day, about twice the recommended maximum intake. Excessive salt intake will have a series of effects on the body, such as high blood pressure, stroke, coronary heart disease, bone brittleness and so on.
With the improvement of public health awareness, more and more people begin to change the traditional view and advocate a reduced-salt diet. However, an excessive low-salt diet or even a salt-free diet can be counterproductive and harmful to health. Excessive low-salt diet has the risk of hyponatremia, and the importance and irreplaceability of sodium ions in the body will cause related metabolic disorders, further damage to health, and ultimately the loss outweighs the gain. especially in the case of diarrhea, fever, sweating and so on, no excessive low-salt diet should be allowed.
What is the use of salt for the body?
There is a lot of water in the human body, accounting for about 70%, and this 70% of the water has different concentrations of salt, which are closely involved in our life activities. The chemical composition of salt eaten on weekdays is sodium chloride, which appears in the body in the form of sodium ion and chloride ion after absorption.
01 maintenance of life
Sodium is an important element to maintain life, and the process of shuttling through the cell membrane driven by energy is the basis for cells to perform various functions. In the environment around the cells, the concentration of sodium needs to be maintained at an appropriate level, too high or too low will affect the normal human function. For example, after strenuous exercise, drinking a lot of water may lead to dizziness, vomiting or even coma, or long-term lack of salt intake, which is related to the concentration of sodium in the body.
02 regulates acid-base balance in vivo
Chloride ions and sodium ions often complement each other and participate in life activities. Among them, chlorine is an important component of gastric acid, the daily intake of protein can be better digested and absorbed by gastric acid, and gastric acid can also kill bacteria entering the stomach. At the same time, chloride is also an important anion in the human body, which participates in the regulation and maintenance of acid-base balance in the body.
How is cooking less salty and delicious?
Adding acid can make the salty taste more obvious and reduce the intake of salt.
Sour taste is the "enhancer" of salty taste. Add half a spoonful of salt and just a few drops of vinegar to make the salty taste more obvious, thus reducing the amount of salt used. Which sour condiments are healthier?
Vinegar can help reduce blood fat and blood pressure.
Studies have shown that vinegar can help control blood lipids. Can also enhance the elasticity and permeability of blood vessels, and play the role of diuresis, so that sodium excretion, thus indirectly play a role in reducing blood pressure.
Lemon juice and vitamin C can supplement iron
Lemon juice has aroma and can remove the fishy smell of meat and aquatic products, making the meat more delicate. At the same time, lemons are rich in vitamin C, which can not only increase people's intake of vitamin C, but also conducive to the absorption and utilization of minerals such as calcium and iron. When making cold dishes or fish seafood, it is better to use lemon juice.
Sugar weakens the salty taste and unwittingly increases salt intake
Salty taste has its "enhancer", but also "weakening agent", that is sweetness. In many sweet and salty dishes, the concentration of salt is higher than felt. Many people like to put some sugar in cooking, which is also very disadvantageous to control salt intake.
In addition to salty and sweet dishes to eat less, very sweet food should also eat less. Because such foods also contain a certain amount of salt, which is also the result of the interaction between tastes. Because, put a small amount of salt in the sweetness, can make the sweetness more prominent, but also can make the sweetness stronger. So salt is added to very sweet preserves, and there is a lot of salt in sweet bread. If you want to reduce your salt intake, you should eat less food that is too sweet.
Transferred from: run run Shaw Hospital
Source: an appointment with a famous doctor