How much salt is healthy? What is the difference between iodized salt, low sodium salt and refined s

Issuing time:2021-05-17 20:16

If there is only one kind of seasoning left in the kitchen, it must be salt. Salt is a necessary seasoning. If you forget to put salt in the fried dishes, the delicious food will become tasteless.

However, once the seasoning is used too much, it will also bring bad effects. For example, eating too much salt can cause high blood pressure, increase liver and kidney function and increase heart load.

With the increase of people's dietary requirements, there are more and more kinds of salt on the market, with various names, such as iodized salt, non iodized salt, low sodium salt, etc! So there are so many kinds of salt, which salt should be the most suitable?

Salt is the most commonly used condiment in cooking, and it is also an important substance to maintain the normal physiological function of human body. If people do not eat salt for a long time, or eat too little salt, there will be loss of appetite, general fatigue and other symptoms.


011. Is iodized salt better or non iodized salt better? How to choose?

Iodine is an essential trace element for human body and an important raw material for the synthesis of thyroid hormone. It participates in the metabolism of protein, fat, sugar and other substances. However, the human body can not synthesize iodine, and the natural environment is deficient. Iodine deficiency or excess can cause thyroid abnormalities.

Because the natural environment of our country is generally iodine deficient, if we stop the intake of iodine, the iodine stored in our body will only last for 2-3 months, so the prevention and treatment of iodine deficiency disorders is a long-term work, that is to say, we still need to eat iodized salt.

Of course, if some people have thyroid disease, they should choose whether to eat iodized salt under the guidance of doctors.


Low sodium salt and refined salt

On the basis of refined salt, low sodium salt reduces about one third of sodium, increases about 20% - 30% of potassium chloride and 8% - 12% of magnesium sulfate. Changing the intake of sodium chloride and replacing it with other salts actually weakens the sensitivity of osmotic pressure regulation in the body, so low sodium salt also has the effect of lowering blood pressure.

The remarkable characteristic of low sodium salt is the decrease of sodium content and the increase of potassium content. At present, advocating "low salt diet" and "reducing salt intake" means to control sodium intake. Appropriate reduction of sodium intake can reduce the risk of hypertension and cardiovascular disease.

Chinese dietary guidelines recommend that adults should take 2000 mg of potassium per day. Adding potassium ions to table salt can not only reduce sodium, but also supplement potassium. It can kill two birds with one stone. To a certain extent, it can also maintain the balance of sodium and potassium, which is very beneficial to the body.

However, not everyone is suitable for low sodium salt!!!

Low sodium salt should be used with caution in high temperature workers, heavy labor intensity workers, renal dysfunction patients and hypertensive patients taking antihypertensive drugs. Because some antihypertensive drugs have the effect of preserving potassium, low sodium salt relatively increases the potassium content, which easily leads to the increase of blood potassium in the body.

"Dietary guidelines for Chinese residents" suggests that the daily salt intake of healthy people should be controlled at 6G, which is equivalent to the capacity of 1 beer cover. For some people with cardiovascular and cerebrovascular diseases, the daily salt intake should be reduced. Generally, it is recommended that the daily salt intake of these people should not be more than 4G.

But the current survey shows that the per capita intake exceed the standard two times!!!

032 Tips for salt control

1. Use salt spoon to control salt more accurately

Use 2G salt spoon, one spoon per person per meal, or even less, to control the amount of salt quantitatively.

2. Try other condiments instead

When cooking less salt, you can add pepper, onion, ginger, garlic, pepper and other spices to replace, not only make the food more delicious, but also reduce the amount of salt.

Generally speaking, the main function of salt is to provide saltiness. No matter what salt is used, don't exceed 6 grams per day.

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