Diet plays a very important role in the process of losing weight, but some people will also encounter such a situation, obviously they have worked very hard to lose weight, but also pay attention to diet.
First, the reason why eating salty will make you fat.
Excessive sodium intake will hinder the absorption of potassium, leading to slow blood circulation, cell metabolism disorder, inability to excrete waste, body fat accumulation, water retention, and bloated waist and body.
500 mg/day (about 1/5 teaspoons of salt) is enough for the body, and the maximum intake of sodium per day should not exceed 2400 mg, that is, one teaspoon of salt.
Two or six kinds of high-sodium foods
1, low sodium salt
Low sodium salt uses potassium instead of sodium, but even so, 5 grams (about half a tablespoon) of low sodium salt still contains as much as 9 17 mg of sodium, so be careful.
How to lose weight: nutritionists remind that no matter what salt, it is better to use less, and reducing the dosage is the first principle. White vinegar, fruit vinegar or natural sour taste such as lemon and tomato, or Chinese herbal medicines such as ginseng, angelica and medlar can be used instead of salt; You can also use strong ingredients such as coriander, kelp and vanilla to bring out the original flavor of food. Or change the cooking methods, and adopt more cooking methods such as barbecue or steaming and stewing to maintain the natural flavor of food and reduce the amount of salt and monosodium glutamate.
2. white toast
White toast seems tasteless, but two and a half pieces of light also contain more than 600 milligrams of sodium. If two pieces of toast are spread with peanut butter for breakfast, it's hard to measure. The more butter in bread, the higher the salt content. Therefore, the sodium content of chocolate bread, polo bread and souffle bread in convenience stores is also about 200-240 mg.
How to lose weight: If you want to eat bread, you may wish to choose miscellaneous grains bread. Although the sodium content is high, the potassium content is not low, and there are high-quality nutrients such as fiber and phytochemicals, which is a better choice.
3. Grains
Most breakfast cereal chips claim to be low in fat, cholesterol and fiber, which is a healthy breakfast choice in many people's minds. A study once sampled 14 breakfast cereals, and half of them reached the British high salt standard (the salt content per100g food exceeded 500mg), and some brands reached as high as1030mg.
How to lose weight: read the label when buying cereal. Some brands have low sodium content, and the gap is more than 10 times.
4, lemon sandwich biscuits
Don't think that salty food is low in sodium. Sweet snacks such as lemon sandwich biscuits are also among the high-sodium snacks, because additives are added in the production process, resulting in more than 700 mg of sodium per100g. Chocolate sandwich biscuits, there are also more than 500 mg.
How to lose weight: read the label when buying cereal. Some brands have low sodium content, and the gap is more than 10 times.
5. Fruit and vegetable juice
Some fruit and vegetable juices will add salt in the processing process in order to increase flavor. After drinking 1 bottle, 162 mg sodium may be ingested.
How to lose weight: In fact, water is the best drink. Moreover, when taking too much sodium, you should also drink plenty of water to help excrete it. Otherwise, choose a drink with a low sodium label.
6. Staple food mixed with sauce
Seasonings such as sand tea sauce, dried meat and mushroom sauce. Although the sodium content of one tablespoon will not exceed 100 mg, if they are used with staple foods, such as pasta, fried rice, baked noodles, etc. , usually add a few tablespoons, easy to eat too much sodium.
How to lose weight: Before eating, diners can dial off the extra sauce, or take the initiative to ask the store, such as putting less dried meat and soy sauce paste when cooking. It's best to eat less oil and salt as a staple food, and don't get into the habit of emphasizing taste.
How to lose weight: Experts suggest that the boiling time can be prolonged when encountering oil surface and noodle line, so that sodium can be dissolved out. Sesame sauce should only be cut in half.