How to use salt

in #health5 years ago

If you are like many people, you may get more sodium than recommended, and this may lead to serious health problems, and may even be unhealthy to the amount of sodium in your diet. Think that one teaspoon of table salt, a mixture of sodium and chloride, contains 2,325 milligrams of sodium. Not just salt is what you should worry about. Many processed and processed foods contain sodium.

Learn how sodium infiltrates your diet and how you can change those habits.
Sodium: Essential in small quantities

Your body needs some sodium to function properly because it helps to:

  • Maintain the correct balance of fluids in the body.
  • Transmission of nerve signals.
  • affects constriction and muscle spasms.

How does the body maintain the body's sodium balance?

The kidneys naturally balance the amount of sodium stored in the body needed for perfect health. When sodium is low in the body, the kidneys maintain the necessary sodium stock. When the sodium rises, the kidneys dispose of excess urine.

What happens when the body fails to maintain sodium at normal rates?

But if the kidneys can not, for any reason, get rid of enough excess sodium, sodium begins to accumulate in the body. Because sodium attracts and stores water, it increases blood volume in the body, making it harder for the heart to function and increasing pressure in the arteries. These diseases, such as congestive heart failure, liver cirrhosis and chronic kidney disease, can make it difficult for the kidneys to balance sodium in the body.

Some objects are more sensitive to sodium effects than others. If you are sensitive to sodium, you store sodium in the body more easily, leading to fluid storage and high blood pressure. If this becomes chronic, it may lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: What quantity do you need?

The US Dietary Guidelines recommend reducing sodium to less than 2,300 mg / day or 1500 milligrams if you are 51 years of age or older, black-skinned, or have high blood pressure, diabetes, or chronic kidney disease .

Remember that these are the maximum limits, and usually the lower amounts are better, especially if you are sensitive to the effects of sodium. If you are unsure of the amount of sodium that should be in your diet, consult your doctor or dietitian.

Sodium: What are the sources of staple food?

The average number of Americans gets 3,400 mg of sodium per day, much more than recommended. The following are the basic sources of sodium in the typical diet:

  • Processed and processed food. The majority of sodium comes from the typical American diet of processed and prepared foods. These foods are usually rich in salt and sodium-containing additives. The food includes processed bread, ready-made dinners such as noodles, meat, egg dishes, pizza, cold meats, cheese and soups. , And fast foods.

  • Natural Resources. Some foods contain sodium naturally. This includes all vegetables, dairy products, meat and shellfish. Although these foods are not rich in sodium, their intake adds to the total body mass of sodium. For example, one cup (237 ml) of low-fat milk contains about 100 g of sodium.

  • In the kitchen and on the dining table. Many recipes need salt, and many people add salt to food while eating. Spices may also contain sodium. One tablespoon of soy sauce (15 milliliters), for example, contains about 1,000 mg of sodium.

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