Salt Substitute For Healthy – Let’s talk about salt one day. What mistress does without it? Is everything safe? Now many people think about their health. And that’s fine. Limiting the intake of salt is one of the simplest steps to health.
After all, all this is postponed in our joints, then we wonder why we have such problems. Hypertension, bronchial asthma, kidney and joint diseases are not a complete list of all the consequences of salt use.
It is commonly said white death for over consumption of salt while sweet death is related to over consumption of sugar.
And the most surprising thing is that often we simply go for salt shaker due to inertia. We do not even think about the consequences. We teach language, but harm our bodies.
And about the salted nuts, chips, smoked meats and other joys, in which the salt content is off scale, I will not say anything. Everyone knows how harmful this is, but not everyone can deny themselves the pleasure. Well, everyone has his own way and choice.
Benefits of Salt
Sodium is a mineral that is essential for humans because sodium includes the macro minerals that need to be met. Sodium is essential for maintaining acid-base balance and controlling the osmotic pressure of the fluid, especially in blood serum and outside the cell (extracellular).
The balance of acid body alkaline must be maintained in order to perform its duties. Naturity is also very important for muscle and nerve function. Sodium deficiency is often associated with health problems such as muscle cramps, appetite loss, muscle cramps, patches on the nails, often feeling tired.
Admittedly, It is very difficult to reduce the consumption of salt. Especially when since childhood is very like to eat – foods that taste tasty or salty. To get around, here are some ingredients that can be used to replace salt / alternate salt alternatives.
Actually salt is the best source to meet sodium needs, but if consumed excessively then it will cause hypertension and can lead to heart attacks and strokes.
Salt consumption is recommended in a day is a teaspoon or 2300 mg. But for someone who has hypertension, kidney and diabetes, daily salt intake is only 1500 mg.
When Does Salt Become Dangerous?
If excessive salt intake can be fatal. Sodium works to hold water in the body, so that the circulating blood volume increases. Increased blood volume causes increased pressure of blood vessel walls (Hypertension).
The effects of this hypertension are many from heart disease, kidney failure, stroke, rupture of blood vessels in the brain, eye area causing blindness. According to WHO data, 100 million people in China suffer from hypertension and every year 3 million people increase.
Salt is easy to absorb water (hygrokopis). So if excessive salt intake causes the fluid outside the cell eventually a certain part of the body looks swollen. Actually 2 grams / 1.5 spoon the salt every day.
While the average – consumption of society more than that. The salt contained in the food itself is like salted fish, salted egg, squid, nugget, not salt we add, not MSG, if store food contains preservatives (sodium benzoate), snack cake contains sodium carbonate (baking soda) + cyclamate pemasis.
Wow how much that little bit of a lot of sources will be a lot too.
The Dangers of Excess Salt Consumption for Health
Unwittingly, we often consume salt with an amount that exceeds normal limits. Moreover with the lifestyle of today, it is difficult to keep food to stay healthy.
Like a double-edged sword, in fact in addition to having benefits, it turns out if too much salt, can also be dangerous for the body. Some of the dangers of excess salt consumption for health include:
Causing Hypertension and Cardiovascular Disease
This can happen because the salt contains Sodium ions, wherein, this ion has the properties of water retention that can increase the volume in blood vessels.
And it will automatically increase blood pressure or we call hypertension. And if left, hypertension will lead to disease Cardiovascular events such as stroke, heart and diabetes. Even if the fluid in the body continues to increase, it will cause swelling around the heart.
Disturbing the Food Digestive Tract
It will cause injuries in the stomach and duodenum – Helicobacter Pylori bacteria (H. pylori) is a bacterium nesting in the digestive system. When we consume a large amount of salt, then this salt will easily interact with the bacteria, until it will cause uluka.Kaka From that, it’s good we limit the consumption of salt to avoid digestive wounds.
Additionally, it is also potential for Cancer – Among the Japanese community, many cases of stomach cancer and stomach cancer with high sodium in the body.
One of the dangers of excess salt consumption for bone is osteoporosis. High Sodium content will prevent the absorption of calcium in the body, so can cause the occurrence of osteoporosis.
Excessive salt intake can also cause problems with dry skin and hair loss. So, everything that is excessive, it is not good. Consume salt in a reasonable amount.
To what we get is the benefit, not the negative effect. Then reduce the salt use during cooking and minimize the consumption of canned foods that contain high salt as preservative.
Healthy Foodstuff Substitute
If you use margarine or butter in your cooking, you should replace it with olive or canola oil. These ingredients will help you to reduce sodium intake as well as avoid you from harmful trans fats.
Instead, you will get a healthy intake of fat that is certainly healthier. To reduce the consumption of salt, it is better if you replace it with other foods that are healthier. Here are some salt substitutes:
If you use margarine or butter in your cooking, you should replace it with olive or canola oil. These ingredients will help you to reduce sodium intake as well as avoid you from harmful trans fats. Instead, you will get a healthy intake of fat that is certainly healthier.
Less Natrium Bread
If you are a person who likes to eat sandwiches or sandwiches, or even just bread, it’s a good idea to check the sodium content. Because it turns out a piece of bread can also contain more sodium, even up to 550 mg. Therefore, you should choose the bread that has the lowest sodium content.
If you want to meet the needs of your animal protein by eating meat, let alone smoked beef or salami, it’s good if you start thinking about replacing it. Because processed beef turns out to contain very high sodium. As a solution, you can replace it with turkey or chicken meat.
Vinegar or Oil for Sauce
If your ingredients use cream sauce, it’s good if you use a vinegar or oil-based sauce. Using this material will give you many benefits, in addition to helping you reduce fat, the price is also cheaper.
Apple Strudel, Sponge, and Custard for Dessert
If you need dessert on your dinner, it’s good if you start paying attention to your desserts. Although it looks small, but it turns out some desserts also contain high sodium. If you plan to eat gingerbread, pies, frozen pies and pastries, you should start replacing them with apple strudel, sponge and custard.
Healthy Spice Kitchen for Salt Replacement
Beside of the foodstuff to replace the salt, here are some healthy spice kitchen which can be used to replace the salt.
Spice Curry Powder
Spices with a mixture of more than 20 spices can sharpen the taste of the dish. Spices include turmeric, coriander, and cumin have many benefits. curcumin in turmeric can prevent liver damage. While coriander can reduce the risk of heart disease caused by obesity.
This spice is known to provide a natural sweet savory taste in the dish. In addition to taste and aroma, inspiring team of researchers from the University of Georgia to find cinnamon can lower blood sugar levels and improve body immunity.
A warm spicy flavor with a touch of sweet taste can reduce the salt addition of the dish. Ginger was also able to heal muscle pain after exercise, prevent colon cancer, and help treatment of asthma.
Garlics and Onions
Chopped garlic can be a healthy alternative to add flavor to the dish. Allicinnya content can help relax the blood vessels to nourish the heart and prevent cancer. They can be added, for example when eating potatoes. That way, can reduce the use of salt.
Leeks with sweet savory flavor and aroma is perfect for sprinkling savory dishes. Foods similar to this leek also proved to contain antioxidants that can reduce the risk of cancer and heart disease and rich in vitamin K, A, and C.
Herbs and spices
Various types of spices can be used to enhance the taste of food, which gives the same flavor as the salt. The essence of such substitutes for salt is very simple. Half of the salt shaker is filled with salt with a low sodium content, half – a composition of dried spices and herbs.
The taste of such substitutes varies – depending on what spices they put. As a rule, something sharp is added to the salt: horseradish, pepper, garlic. Other components may be turmeric, ginger, mustard, bay leaf, coriander. Of course, the taste of such a “salt” is specific, each kind of such substitutes has its own flavor.
Use these products can be the same as table salt, – add to the dishes to taste, observing the measure. For salt, the norm of consumption per day is 6 grams. This is about a teaspoon without a slide. We will take into account that salt is contained in many products, and we will cut this rate at least by half.
It turns out that for a day we can eat half a spoonful. The same norm is also desirable for the herbal salt substitute. But using it will be much more useful – because the salt itself is only 50%. It turns out that we eat it half as much.
In herbs and spices contain almost all the vitamins and minerals we need. We not only reduce the risk of cardiovascular diseases and kidney diseases, but also improve our immunity, increase vitality.
The only “but” – “salt” mixture of herbs food can only be in a plate. If you add it when cooking or quenching, most of the vitamins simply will break down from the heat.
From the usual table salt, this salt is distinguished by a high content of manganese, potassium, iodine, phosphorus, boron. It also has less sodium chloride.
And so it is considered more useful for health. To prepare the salt substitute, the ground salt is also added with crushed spices. But there are other options for additives. It is known that sea salt itself contains iodine in large quantities.
However, iodine is unstable in it – it disappears a few hours after you open the pack. Therefore, in the salt substitute, special iodine compounds derived from sea kale are introduced.
Then in a powder from salt and the crushed grasses there are enough large crystals of brown color.
Such substitutes have a beneficial effect not only on the heart and weight, but also on the thyroid gland. With caution, they should be used for those who have increased thyroid function, and all the same allergies.
The most interesting thing about chitosan is that its molecule has a negative charge. This means that it can connect with molecules of other substances and remove them from the body.
Thus, chitosan can purify our cells from salts of heavy metals and all the same excess sodium. Thanks to this, the nutrition of tissues improves and immunity rises. Apply such salt substitutes in the same amounts as those cooked on herbs.
The amount of sodium that enters the body is also reduced. Contraindication may be an individual intolerance.
So, we should notice that consuming excessive salt may cause bad impacts to our body.
Otherwise, we can replace it with Salt Substitute For Healthy explained above.
Hope this article is useful for you to keep your body health.