Chai Mi oil salt sauce vinegar tea, the status of salt in our traditional food culture is self -evident. As a seasoning, it adds flavor to our dishes, but improper consumption will also adversely affect the human body.
Eating too much salt harm
Salt is called "the king of all flavors", and its main component is sodium chloride. It is an indispensable substance that maintains the normal development and metabolism of the human body.
It has an important role in regulating the balanced distribution of body moisture, participating in gastric acid formation, improving appetite, and maintaining normal circulation of body fluid.
The latest salt intake guidelines for the World Health Organization suggest that the best salt amount of healthy people can take through the diet: each person does not exceed 5g daily.
However, about one -third of the world ’s population salt intake exceeds the standard. The people of our country are particularly powerful. The phenomenon of excessive salt intake is common, and there are hidden health hazards to a certain extent.
1. Reduce calcium absorption
The more sodium ingested in the human body, it means that the amount of urine calcium is increased.Every 2300 mg of sodium is expelled in the kidneys, 40 ~ 60 mg of calcium will be lost to accelerate the risk of calcium loss in the human body and increase the risk of diseases such as osteoporosis.Animal experiments have also shown that after 12 months of feeding high -salt feed to rabbits, its bone density is reduced by 50%.
2. Easy to get a cold
High -concentration of salt will inhibit the activity of respiratory tract cells and reduce its disease resistance.At the same time, saliva will also be reduced, the oral enzyme in the oral cavity is reduced, and the risk of virus infection is increased.
3. Increase gastric cancer risk
Long -term high -salt diet will destroy the synthesis of prostaglandin E in the stomach, making the gastric mucosa more vulnerable to attacked by foreign factors, leading to the occurrence of gastric diseases and increasing gastric cancer risk.A survey of epidemiological diseases shows that there is positive correlation between salt intake and gastric cancer risk.
4. Increase the burden on kidney
Excessive salt, excess sodium needs to be discharged from the kidneys, increase the burden on the kidneys, leading to increased urine protein excretion, kidney stones, edema, etc., and promote the damage and deterioration of the kidneys.
5. Cardiovascular disease
High -salt diet will add heart load, which is one of the calamity of cardiovascular and cerebrovascular diseases.Too much sodium in the human body will cause water retention in the body, increase the pressure in the blood vessels, increase the resistance, and cause heart load to increase.Over time, it is easy to cause diseases such as heart hypertrophy and heart failure, and increase the risk of arteriosclerosis.
6. Increase the risk of hypertension
Excessive sodium ion intake increases the risk of hypertension.Studies have shown that the intake of salt is positive to high blood pressure, that is, the more salt intake in the human body, the higher the level of blood pressure, and the average daily salt amount increases by 1g, the average blood pressure increases by 2 mm HgEssence
These symptoms of the body indicate that the salt exceeds the standard
1. Slow reaction becomes slow
Eating too much salt will make the cell dehydration, and it is difficult for people to concentrate on thinking in the state of water shortage.In addition, water shortage can make people’s emotions fall thousands of feet, which may increase the risk of hypertension because high -salt intake will increase the risk of hypertension, which will affect thinking.
2. Edema
If the weight does not grow, but suddenly feel that the ring is small or the eyes are swollen, it is likely to be caused by edema, that is, the body has accumulated too much water in the tissue gap, and it cannot be discharged through urination and other methods.Eating too much salt will be edema, but edema may also be a manifestation of heart -derived diseases and renal -derived diseases. It is necessary to comprehensively judge its own conditions.
3. Dry mouth
After eating high -salt foods, such as potato chips, fried chicken, etc., it will feel thirsty soon.This is because the electrolyte balance of salt and water in the body is broken. In order to restore the balance, the brain will send a thirsty signal to allow you to drink water.To avoid this situation, it is best to eat water while eating high -salt food, so that the kidneys slowly excrete excess sodium and potassium.But don’t drink a large bottle at the most thirsty time, and don’t drink sweet drinks, otherwise it will increase the burden on the kidneys.
4. Headache
Too much sodium intake can increase the pressure of blood vessels, cause cerebral edema, and even squeeze nerves, causing headaches.Reduce sodium intake can effectively improve headaches.Studies from the University of John Hopkins in the United States show that if the daily intake of salt is reduced from 9 grams to 3 grams, the probability of headache can be reduced by 31%.
5. I always want to urinate
If you eat too much salt, you want to drink plenty of water, so as to urinate frequently.When you consume too much salt, the kidneys responsible for excretion of sodium and potassium will work overload to remove excess sodium and potassium ingredients, which will cause frequent toilets.
Five moves make your body less salty
1. Use salt spoon
The kitchen is equipped with a small spoon with a maximum of 2 grams of salt, which is convenient for the control of salt when cooking.
2. Put the salt at the end of the cooking
Put salt when the dishes are out of the pan can not only reduce the amount of salt, but also make the salty taste more prominent.
3. Eat less processed food
To buy processing food, learn to see the "sodium content" in the ingredient table, 1 gram of sodium = 2.54 grams of salt, try to avoid high -salt food.
4. Use spices
Do you feel tasteless if you have less salt?You can choose natural ingredients and spices instead, such as peppercorns, shallots, ginger, star anise, cinnamon, Chenpi, big ingredients, pepper, etc., which can also make the dishes all.
5. Reduce food
For the taste of the restaurant, the salt will be relatively large.If you want to control the amount of salt, cooking by yourself is a suitable choice.
Choose salt and pay attention to
Now the types of salt on the supermarket shelves are full of dazzling, which one is good and how to distinguish it?
1. iodized salt
Pregnant women and lactating women have increased demand for iodine during lactating women. For the baby’s intelligence and physical development, prepare for pregnancy, pregnancy, and lactation are suitable for choosing iodine -rich salt.
Recommended by the Society of Nutrition in my country: Pregnant women should be 200UG per day from their diet per day.
However, for high iodine areas, such as residents in some areas of Bohai Bay, and people with certain thyroid diseases, they should not use iodized salt too much.It is generally recommended to have low iodine salt or iodine without iodine, but follow the doctor’s advice.
2. Low sodium salt
According to the national standard "Low Sodium Salt", the content of sodium chloride in low sodium salts is 60%~ 80%, and the content of potassium chloride is 10%to 35%. Compared with ordinary salt, the content of sodium is reduced.The content of potassium has increased.
Therefore, low sodium salt is very beneficial to patients with cardiovascular and cerebrovascular diseases such as hypertension and heart disease.
However, the content of potassium in low sodium salts is high, such as high -temperature operators, heavy physical labor strength workers, and renal dysfunction.
In particular, patients with dysfunctional dysfunction cannot effectively excrete potassium out of the body, which can easily cause hyperkalemia, emergence of arrhythmia, and heart failure in severe cases.
3. High -end salt
In the market, we will always see a variety of salt, well salt, lake salt, rock salt, bamboo salt, rose salt. These salt is usually high in price and become a "high -grade salt" in the eyes of consumers, but this is really the case.?
A) Lake salt
The salt made of modern salt lake mine is called "lake salt". Generally, lake salt contains rich potassium, which is beneficial to control blood pressure.
b) Well salt, rock salt
The use of well -cutting method to draw on the shallow parts or underground natural brine processing is called "well salt". The salt made of ancient rock salt mines is called "rock salt".Well ore salt is rich in various natural mineral elements, with few impurities.
c) Rose salt
"Rose Salt" is a kind of rock salt, which mainly comes from salt mines in Pakistan.This salt ore contains more iron and other minerals, which is also an important reason for it to show pink. Its calcium and magnesium content is indeed higher than deep well salt and bamboo salt.But whether it is really suitable for long -term consumption depends on personal situation.
Xiaobian reminds you:
High -grade salt is not the same as high nutritional salt.
We should according to our actual situation
Select salt and consumption level,
The measurement alone is one -sided.
