【1 Medicine Network Health Column】
Recently, Uncle Wang obeyed the suggestion of the neighbor of the community and replaced the ordinary salt at home with the healthy low sodium salt that is now popular, but this move was opposed by his daughter Ms. Wang.
Uncle Wang cannot understand his daughter’s approach. He believes that he is advocating less salt now. Low sodium salt can reduce sodium intake, healthier, and reduce the risk of stroke, not to mention that many people in the community have changed.
Ms. Wang explained to her father that not everyone is suitable for low sodium salt. Because Uncle Wang suffers from chronic nephritis, it is not suitable for eating low sodium salt.
Many people have misunderstandings about healthy salt. Can it control salt intake if replaced with low sodium salt?What are the performances when eating too much salt?1 Medicine.com will answer them one by one today.
A five -year -old study published in the "New England Medical Journal" shows that low sodium salts can help reduce the risk of stroke, heart disease and premature death.
The main component of salt is sodium chloride. When the human body consumes too much sodium ions, it will increase the pressure of the blood vessel wall and cause blood pressure to rise.Excessive sodium ion concentration will also accelerate vascular aging, leading to decreased vascular elasticity and increasing the risk of cardiovascular diseases.
my country’s current low -sodium salt industry standard is to reduce the content of sodium chloride to 65%-80%, and the content of potassium chloride is 20%-35%. Do not reduce it, so as to achieve the purpose of "reducing sodium and potassium and not reducing the taste".
Low sodium salt is mainly developed by the elderly with cardiovascular and cerebrovascular diseases. It can effectively reduce the incidence of cardiovascular and cerebrovascular diseases. However, low sodium salts are not suitable for people with nephropathy and hyperkalemia.
This is because patients with kidney disease and kidney dysfunction have potassium discharge discharge, too much potassium intake, can easily accumulate in the body, affect the operation of the heart, which leads to arrhythmia, and even risk of heart failure.
1 Pharmaceutical Network believes that whether it is low sodium salt or ordinary salt, the correct way to eat salt is to control the daily salt intake.According to statistics, the average daily intake of residents of 18 years of age in my country is 10.5 grams, far exceeding the standards of adults recommended by adults recommended by adults recommended by the "Chinese Resident Dietary Guide (2022)".
Yang Yuexin, chairman of the Chinese Nutrition Society, said that if each residents of our country can reduce 6 grams of salt per day, about 360,000 people can avoid death due to stroke and coronary heart disease.Reducing salt intake is the cheapest and simple way to lower blood pressure.
In life, there are many salt foods. How to judge whether you take too much salt in your daily life?
Edema
With the weight of the weight, the fingers become thicker, the eyes are swollen, the face is swollen, or the calf becomes thicker.
Thirsty
If you take too much salt in your body, you will feel thirsty.This is because the electrolyte balance of salt and water in the body is broken. In order to restore the balance, the body needs to replenish water, and the brain will send a thirsty signal to make people drink water.
1 Pharmaceutical Network reminds: When we consume high -salt food, the best way is to supplement water while eating, so as to help the kidneys slowly excrete excess sodium and potassium.
Headache
Excessive salt intake can increase the pressure of blood vessels, cause cerebral edema, and even squeeze nerves, causing headaches.A study published in the British Medical Journal shows that compared with people who consume 1,500 mg of sodium daily, the possibility of eating 3500 mg of sodium a day is more likely to have a headache of 1/3.
High -salt life damages health, but excessive salt is also harmful to the body.Eating too little salt will cause the sodium content in the body to be too low, which will cause loss of appetite, weak limbs, dizziness, etc. In severe cases, symptoms such as anorexia, nausea, vomiting, and acceleration of heart rate may occur.
The latest suggestion of my country’s "Chinese Resident Dietary Guide (2022)" is that the daily intake of adults should not exceed 5 grams.
In life, in addition to the daily salt control of cooking, you also need to pay attention to the intake of invisible salt, such as soy sauce, monosodium glutamate, oyster sauce and other high sodium content, as well as pork, ham sausage, spicy strips, bread and other processing processingFood, when buying, choose low sodium food with the ingredient list as much as possible.
1 Pharmaceutical Network believes that the purpose of reducing salt is to reduce sodium.It should be noted that some foods that are not salty may have high sodium content and pay attention to it.Such as biscuits, potato chips, plums, cakes, etc.These foods also have a certain sodium content, and because they are added with sugar, the sweet taste covers the taste of "salty", and it is not easy to be found.
People who are accustomed to heavy taste will be difficult to adapt to low -salt content.In daily diet, you can use the following ways to replace the salty taste of salt and increase the taste of food.During cooking, you can replace some salt and soy sauce with vinegar, pepper, green onion, ginger, garlic, chili and other flaps. While improving the taste of food, you can control the intake of salt.In family cooking, the last soup can not be put in salt, because the salt of the population cavity can be accumulated. When eating other dishes, the salt is left in the mouth. The last soup does not put salt, and the taste is also very good.Eat more taste ingredients, such as onions, tomatoes, green peppers, etc., use the taste of food itself to enhance the taste.When choosing a processing food, be sure to compare the ingredients table to understand the sodium content of food added, because some foods are not salty. In fact, the sodium content is very high and eat less.
Salt control does not mean that everyone needs a low -salt diet, such as heavy physical workers and athletes. Such people need to consume sufficient salt to maintain the electrolyte balance because they need to produce a lot of sweat every day.Therefore, we must take salt according to our own situation.
