How much salt should be in the diet of man: it does not hurt

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The salt can be poison and medicine at the same time. All the matter in an amount So how much salt you can eat every day, not to harm your health?

In fact salt We need for our body. Its components - sodium and chloride - are involved in the intracellular metabolism processes and maintaining acid-base balance, activated digestive enzymes help the formation of hydrochloric acid and gastric juice perform many important tasks. But the problem is that the salt we eat too much. At a rate of less than 5 g per day (1 teaspoon) Ukrainian most uses in 2 times more. According to the Ministry of Health, 9-12 g This amount - a proven risk factor for heart disease and blood vessels.

To salt or not - a matter of habit

It would seem that, to avoid the risk to health is simple - you need to eat less salt. But the problem is that a person accustomed to overdo food, ordinary food seems fresh and tasteless - due to lower sensitivity of taste buds. But this process is reversible!

If reducing the amount of salt for 28 days receptor cells updated. And you can again enjoy the taste of your favorite dishes.

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If you reduce the amount of salt in the diet to the recommended level, it is possible to prevent more than 1.7 million cases of heart disease and stroke each year

Salt is different

Now, the stores sold a lot of various salts. Sea, Himalayan pink, black... This salt is considered more useful than usual. But, alas, it is not so simple.

Feature exotic species of salt - the saturation of potassium, magnesium, calcium and other trace elements. However, to consider it as a source of these materials is not necessary. To get enough of them, you have to eat too much salt. A safe limit (up to 5 g per day) is the same for all varieties. So to improve the health of exotic salt does not significantly help.

Exception - iodized salt. It compensates for the lack of iodine (the majority of our citizens live in regions of iodine deficiency). It is better to buy it instead of regular table.

How much salt should be in the person / istockphoto.com daily diet

How to reduce the dose of salt?

1. To limit salt, do not buy a ready meal and refrain from fast food. You will not be able to calculate how much salt to add producer to enhance flavor.

2. When buying a product, read the label, as it contains salt. Note: G indicated on the packaging - it is not only sodium chloride, but sodium sulfite (E221), sodium benzoate (E211), sodium glutamate (E621), sodium citrate (E331). The main sources of salt - bread, sausages, canned meat, cheeses, canned vegetables and pickles, salted and smoked fish, ready-made sauces and ketchups.

3. Try not dosalivat cooked food. Instead of salt, soy sauce, bouillon cubes, use in cooking dry herbs, lemon juice, wine or cider vinegar.

4. Buy sodium salt with a reduced amount. Or sea salt, which contains a lot of iodine, potassium, magnesium, due to the lower sodium content.

How much salt should be in the person / istockphoto.com daily diet

Healing properties of salt

While relaxing on the seashore, you can use the healing properties of salt. The sea water is similar in composition to blood plasma. It is able to penetrate through the pores of the skin into the blood to enrich the organism mineral salts.

To get the effect, you need to swim at least 10 minutes in seawater. But to rinse her throat (or wash out a nose) is not necessary. By itself, the sea water does not carry infections. But located near the beach drains pollute coastal water. Saline solution for washing (including at a cold) you can prepare yourself. Dissolve 1 h. l. salt in 1 liter of water and flush the nose 4 times per day.

Also you will be interested to read this: 7 unusual ways to use salt

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