Acting Minister of health of Ukraine Ulyana Suprun recognized the harm to health and danger to life from excess salt in the diet. She announced this on his page in the social network Facebook.
“Every day, ready with the food we eat a lot of salt and often do not notice it. Excess salt is one of the key dangers to our health. This is important, because most people in the world kills not Smoking and not even high pressure and malnutrition, including a lot of salt in the diet”, – stated in the message.
As noted Suprun, the daily intake of salt for a person who has serious health problems, is 6 grams. This is about one teaspoon, but usually we exceed it by almost half. For children, the norm is even smaller: 1 to 3 years – 2 g per day, from 4 to 6 – 3 g, and 7 to 10 years – 5 g.
In this regard, the acting head of the Ministry gave advice on how to avoid excess salt in the diet:
Eat homemade food and be careful with fast food.
- Sandwiches from fast food restaurants or other snacks can contain almost the daily norm of salt. Many in the “mucoroides” – pizza, hot dogs, spaghetti with sauce, smoked meat and dishes with ketchup. If you eat some of it, watch your diet during the day and try to avoid salty foods.
- The high content of salt may be in products that don't seem salty to the taste. For example, it is muffins, energy, sports drinks or Breakfast cereals. Carefully read the contents of these products on the labels. If salt or sodium is listed in the beginning – a lot of them here. Suggest to refuse from such products.
- The restaurant can also be high in salt, of which we hardly know. Therefore, it is better to cook at home or give preference to establishments that served meals with minimal processing.
Eat more vegetables and fruits and give preference to fresh products.
- Fill half your plate with fruits and vegetables. Our body requires much more Potassiumthan sodium. Fruits and vegetables are a good fill that need.
- Полуфабрикаты или уже готовые блюда содержат гораздо больше соли, чем их ингредиенты. Проверяйте этикетки и выбирайте продукты, содержащие не более 300 мг соли на порцию.
- You may be surprised that there are foods that contain a lot of sodium, but don't have salt in the composition. This is because they contain other forms of sodium, e.g. monosodium glutamate, sodium citrate or baking soda (sodium bicarbonate).
- Buy fresh produce from farmers markets or local supermarkets, don't forget about seasonality. Compare products from different manufacturers. One and the same product from different brands may contain different amounts of salt. This is especially true of smoked meats, snacks, cheeses and pastries.
Gradually encourage yourself to change.
- Start with reducing the portions – so you will automatically decrease and the number of calories and amount of salt. You can follow a fairly simple rule: the more food calories, the more it salt.
- Train your food buds. Studies show that we can change their eating habits, therefore, to accustom ourselves to enjoy unsalted food. Try to mix meals with his usual amount of salt and reduced. Eventually you will stop noticing the difference. Our taste buds are almost not able to distinguish between reducing salt by a quarter.
- To get rid of the salt and at the same time to give to the dishes of new flavors will help spices, dry and fresh herbs, garlic, ginger, citrus, wine and vinegar. It is also better to consume iodized salt, as many Ukrainians have moderate iodine deficiency.
- Reducing the amount of sodium in the dishes, you can face the fact that the salt and the traditional fats that our body needs, almost inseparable. The solution is to choose vegetable fats. Useful avocado, nuts, and soy.
- Be careful not to salt the dishes twice. If, during cooking add salty ingredients, you might not actually salting the dish further. This is particularly true of homemade sauces and preservation.
- Traditional foods with high salt content replace more useful alternatives. Instead of bouillon cubes cook homemade soup, replace white bread for whole grain, ready salted condiments and sauces, replace cooked.
“Check out the new culinary techniques and cuisines of other countries. You may be able to find the idea of cooking fruit, vegetables and other healthy foods, but to exotic recipes that will help to reveal the taste of food without salt,” said Suprun.
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