The Institute of Food and Nutrition warns of excessive salt intake, which can lead to many dangerous diseases, Poles still eat too much of it, and not only the habit of salting the food, but also the salt hidden in the products.
In connection with the World Week Against the Excessive Consumption of Salt, experts from the Institute of Food and Nutrition remind that the daily norm in the European Union is 6 g WHO has set a safe daily dose for 5 g (flat teaspoon) for an adult, and for children and adolescents – up to 3.75 g. Poles average two or three times more than this standard.
What threatens excess salt
The research shows that excessive salt intake increases the risk of not only hypertension, atherosclerosis and the consequences of strokes and heart attacks, but also gastric cancer, kidney stones and osteoporosis.
According to the latest scientific reports, salt consumed in excess significantly contributes to the development of obesity, especially in the case of children and adolescents. It is also a significantriskfactorfor degenerative diseases of the nervous system, including micro-brain injuries and various forms of dementia.
How to reduce the amount of salt in the diet
It is worth gradually reducing the amount of salt added to the dishes, making a meal, salting it at the end of cooking, remove the salt-cellar from the table.” You can get used to the less salty taste by seasoning the dishes with herbs, but that’s not all, even if someone deliberately restricts the salting of dishes you may not know that the excess salt in his diet comes from ready-made products, not only canned food, processed products, crisps, bouillon cubes, soups from soup bags or spice blends. Salt can be found in rennet cheese, smoked meats, smoked fish, bread, mayonnaise and mustards, ketchup, breakfast cereals, limiting their consumption to less salty products, you can considerably reduce the amount of salt in the menu, and you have to consciously choose products that contain little salt. 72 percent reduce the amount of saltin the basket of the average consumer, it is also important to change eating habits, use less salty replacements. For example, instead of cornflakes eat natural cereal, instead of peas from cans – frozen peas, instead of yellow cheese – natural curd, instead of cold cuts – self-baked meat, and instead of salty sticks – munch carrots.
Salt information is obligatory from December 2016
The smallest amount of salt contain natural, fresh or low processed products (raw vegetables and fruits, cereals, cereals, fresh fish and meat, eggs, unsalted natural curds or yoghurts.) In the case of processed products, it is good to get a label reading habit. has the obligation to indicate how much salt is in the product, but the higher the list of ingredients is the salt, the more it is.
Sometimes we find information about the amount of sodium in 100 g of the product, then it is easy to calculate the amount of salt 1 g of sodium is 2.5 g of salt, but soon, looking for information on the label, we will have an easier task, because December 13, 2016 comes the EU regulation No. 1169/2011, thanks to which the amount of salt in food products will be mandatory.This will facilitate the conscious dietary choices and control over the amount of salt consumed