Do you know that the first thing to limit salt is to limit it
Is it sodium intake?
When the salt intake is excessive, the sodium in the circulation in the body will increase.
In order to balance the concentration of sodium in the body, the body will issue a warning that you need to drink water when you are thirsty. Drinking plenty of water will increase the blood volume in the body.
On the other hand, the increase of salt in the body means the increase of sodium and the retention of water and sodium. At this time, blood pressure will rise, which will increase the burden on the kidneys and further damage the kidneys. Therefore, the fundamental salt restriction is mainly to limit the intake of sodium.
However, the sodium content in some foods is relatively high, such as celery, milk, seafood and processed foods. Therefore, we should not only know the salt content in the diet, but also know the sodium content. According to the clear concept given in Dietary Guidelines for China Residents, the daily sodium intake of normal people is about 6g, so the so-called low-salt diet is a low-salt diet. If you have high blood pressure or edema, the daily salt consumption is 3g; If severe edema, it is 1g per day. How to eat below the normal salt content is worthy of your own taste? Let me introduce the specific tips for eating salt!
Prompt 1: Total quantity control
If you know your daily salt, you should be careful. You don't need to eat three meals a day on average. When cooking vegetables, you can leave as little salt as possible for the meat. Generally, there is less salt for breakfast, so leave the salt for Chinese food and dinner!
Example of allocation:
Breakfast 1g salt, lunch 2.5g, dinner 2.5g, including 0.5g for cooked vegetables and 2g for cooked meat. Tip: Add salt when the food is out of the pot. The amount is small and the taste is enough.
Tip 2: Use tools.
It is convenient to measure salt with a salt control spoon, which is generally 1g, 2g.
Tip 3: Replace salt with other flavors.
In life, there are bittersweet things instead of salt to satisfy our taste buds. Natural fresh food taste can also be used for seasoning, such as adding sour taste (lemon) instead of salty taste, adding garlic, onion, ginger and pepper instead of salty taste, or using vinegar, sugar or sugar substitute, curry powder, pepper and gravy. Please pay attention to the gravy here Instead of the thick gravy bought outside, the gravy is steamed out for seasoning when the food is needed, and the steamed meat can also be used to make other dishes. If you need to eat thick soup or broth bought outside, please carefully check the ingredient list on the package and pay attention to the sodium and potassium content.
Tip 4: Identify invisible salts.
In the process of cooking, besides salt, there are other salty foods used for seasoning, such as soy sauce, chicken essence and pickles. These foods also contain a lot of salt, called invisible salt. When buying these seasonings and foods, please pay attention to the nutrient composition table on the package. In the nutrient composition table, the sodium content in food is multiplied by 2.54 to get the salt content.
For example, referring to the following ingredient list, the sodium content is 523mg/ 100g, which means that the salt content of this food is 1328mg( 1.328g). If you want to know the nutritional components of other foods, you can use some apps or small programs to find them. The calculation method is also to multiply the sodium content per100g of food by 2.54.
Tip 5: Reduce salty food or low sodium salt.
Now there are more and more low-salt foods in supermarkets, such as low-salt soy sauce, dilute salt soy sauce, low-salt salt salt, low-salt oil consumption, low-salt sausage and so on. What needs special attention here is that some foods with reduced salt reduce the content of sodium but increase the content of potassium salt.
Important: Patients with renal insufficiency or hyperkalemia should be forbidden to eat such foods with potassium salt instead of sodium salt.
Please read the ingredient list on the package carefully before buying this food.
Tip 6: Dip in and eat.
In the process of cooking, because our cooking methods may lose the salty taste, we may add too much salt to the food invisibly. So in some cooking, we can dip some sauces, such as soy sauce (5ml of soy sauce has a salt content of about 0.8 1g), vinegar, sesame sauce, strawberry sauce, salad sauce and so on. Please estimate before eating.
Tip 7: Processing food depends on the table.
Although many foods in the supermarket taste sour and sweet, or have no taste, they may also be processed with salt, such as preserved plum, biscuits, cakes and dried noodles. How can we identify it? Please read the ingredient list on the food package carefully and use the method we mentioned before to calculate the salt content. The sodium content per 100g food is multiplied by 2.54 to obtain the salt content of 100g food. In addition, I also calculated the salt content of some common foods for my kidney friends who are inconvenient to calculate, for your reference and collection.
References:
1 dietary guidelines for China residents 20 16
2. Clinical Practice Guidelines for Nutritional Treatment of Chronic Kidney Disease in China (202 1 Edition)
See you next time for more nutrition knowledge!