How to reduce salty and prevent disease from food in everyday life. To prevent disease that will arise from eating salt in the future, let’s see how we can do it. Reference from the book Nutrition and High Blood Pressure by Assistant Professor Dr. ufabet from Aabc University.
Do not cook food with large amounts of salt and sauces.
Try cooking with salt, fish sauce, and other seasonings. Only half of what is stated in the recipe. If the taste is not really good Therefore gradually increasing the amount of those seasonings.
Seasoned to taste sour or spicy.
Foods that lack a salty taste may not make them appealing. Modified by cooking them to have a sour or spicy taste. Or add spices Helps to have a more pleasant smell Or cooked to be colorful
Avoid fermented foods, processed foods.
Because the same food When processed, the sodium content is 10 times higher than before due to the salt production process. Seasoning Or add various sodium compounds, for example, boiled pork contains 50-80 mg of sodium per 100 grams, when making Vietnamese sausage contains 750-800 mg of sodium per 100 grams.
Avoid Instand food
Such as instant noodles in packets If all seasonings are mixed, the amount of sodium is 1000-1800 mg.
Because most of them use large quantities of seasonings Before eating, read the nutrition label. Choose a snack with less than 150 milligrams of sodium per serving.
Change in eating habits to make food tasteless.
For example, without chili and fish sauce, it is important to taste the food before adding any seasonings, remember that one teaspoon of fish sauce or soy sauce contains 350-500 milligrams of sodium.
Avoid eating food with a lot of water and add salt or strong seasoning.
For example, eating stir-fried vegetables is better than a spicy broth. Eat broccoli noodles better than dry noodles. Because the noodles are high in sodium And dry noodles contain a high amount of oil. The noodle soup Do not mix the oil on the line. And don’t need to add a lot of ingredients, so it’s better
Reduce, stop adding MSG
Using the taste of food and natural ingredients
People who like to eat spicy food to reduce salty.
Or one third It takes about 2-3 weeks for the tongue to become accustomed to less flavored and more natural and natural foods. However, you can use the reduced sodium seasoning instead. While maintaining the same amount of seasoning In order to reduce sodium intake
Some of these products use potassium salt instead of sodium salt, so people with kidney problems whose kidneys are unable to excrete potassium as normal people should be careful. Or consult a doctor / dietitian before using