El consumo de sal – Todo lo que has de saber

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La principal causa de muerte en occidente la provocan las enfermedades cardiovasculares, y estas están directamente relacionadas con la hipertensión. El consumo de sal excesivo tiene grandes repercusiones negativas sobre nuestra tensión.

En nuestro país se consumen alrededor de 12 gramos de sal diarios (según algunos estudios), mientras que la OMS recomienda un consumo máximo de 6 gramos, y es que no hay nada malo en añadirle sal a nuestros menús, pero pronto veréis que lo mejor es hacerlo con moderación, entre otras cosas porque casi todo lo que comemos ya lleva sal.

La sal común está formada por cloro y sodio, ambos necesarios para el buen funcionamiento del organismo, y es que no tratamos de negar el consumo de sal; de hecho, una persona sana puede tomar sal de forma moderada sin problema alguno. El problema como comentábamos antes es el excesivo consumo.

Si entramos en detalles, solo un 20% del sodio que consumimos lo hemos añadido nosotros, el resto se encuentra en alimentos y bebidas, por lo tanto es realmente difícil saber con certeza cuanto sodio hemos consumido a lo largo del día.

Mucha gente se pregunta si la sal ha de eliminarse cuando se está a dieta, y la respuesta es sencilla: NO. La sal no está relacionada con la retención o acumulación de depósitos de grasa, además de no aportar calorías, pero puede hacer aumentar el contenido de líquidos que aveces se refleja en nuestro peso.

Habrás visto seguro en tiendas y supermercados, diferentes variedades de sal (con yodo, flúor, sales gourmet,…) y sus principales diferencias es lo que aportan además del sodio. La sal yodada es útil para el correcto funcionamiento de las tiroides. La fluorada puede ser una ayuda añadida para el cuidado óseo de nuestro organismo. Queremos señalar que eso no significa que podamos consumir más que la recomendada. El resto de sales, las pertenecientes al grupo ‘gourmet’, por llamarlo de alguna manera, tienen también sus diferencias en su forma, color, aporte mineral,… como es el caso de la sal Maldon o la sal del himalaya, pero no nos olvidemos de lo ya dicho: la cantidad de sodio es el mismo y por eso hay que tomarlas con moderación.

Es posible que te preguntes si es aconsejable el consumo de agua embotellada con el fin de regular el consumo de sodio, y la respuesta es sencilla: Es muy complicado averiguar la cantidad de sodio del agua del grifo, así que en el caso que necesites limitar por las razones que sean el consumo de sal, la única manera (a no ser que analices tu agua a través de una analítica) será que adquieras agua embotellada, ya que en la etiqueta de la información nutricional nos informará de todas nuestras inquietudes.

Si hay niños en casa, a estos hay que tenerlos en cuenta especialmente, intentando educarlos desde pequeños sobre el consumo responsable de la sal, así que aconsejamos que no lo acostumbre desde pequeño a los sabores salados.

Una forma muy aconsejable de limitar el consumo de sal en el caso que nos estuviéramos excediendo, sería añadiendo especias o plantas aromáticas a nuestros platos en vez de  sal. A continuación te mostramos una lista de los más utilizados (Extraídos de este blog):

  • Especias: pimienta, pimentón, curry, clavo, canela, vainilla, azafrán, nuez moscada, comino, etc.
  • Hierbas aromáticas: romero, tomillo, estragón, perejil, laurel, albahaca, hinojo, salvia, menta, cilantro, orégano, hierba buena.
  • Ajo, cebolla.
  • Limón y naranja.
  • Aceite de oliva, natural o aromatizado con ajo, romero, tomillo, pimienta.
  • Vinos y licores en pequeña cantidad.
  • Yogur.

Con el fin de concienciar a nuestros lectores sobre el peligro que conlleva el exceso de sal, hemos redactado una lista con las desventajas que aporta:

  • Problemas gástricos a largo plazo (Como cáncer de estómago).
  • Problemas cardiovasculares.
  • Retenciones de líquidos.
  • Puede provocar lesiones renales.
  • Puede provocar hinchazones en algunas zonas del cuerpo.

Sin olvidar también los beneficios que conlleva el tener unos niveles de sodio óptimos.

  • Mantiene el equilibrio de líquidos: el organismo debe tener un nivel constante de sales decir que debe haber un equilibrio entre la sal que se pierde al orinar o sudar con la que se ingiere en las comidas.
  • Regula el ritmo del músculo cardíaco.
  • Transmite los impulsos nerviosos.
  • Previene la aparición de calambres musculares aunque también pueden darse en los músculos de los órganos internos como el estómago, intestinos, etc.
  • Permite la absorción de los nutrientes en el intestino.
  • Evita la osteoporosis.
  • Regula el sueño.
  • Evita el exceso de salivación.
  • Mantiene el equilibrio de azúcar.

 

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  810. Vests planned observers, volunteers, journalists and Ukrainian inhabitant convoy also supplied Explain Dialog Foundation. A utter of 275 units. At the approximately of Cavalcade next surrender was stopped hither the Suitable authorities on the metamorphosis in Hrebenne. – It was not us about weapons, but alongside compensating lives, so we sent equipage typically defensive. It was 42 vest guard blood

  811. Changes to considerateness for better access to specialists. Healthfulness care providers take a weekly pass to the NHF advice tight dense to the first unconstrained margin in which the emoluments may be granted. They also attired in b be committed to an assurance to keep waiting lists in electronic form. Funding contrivance swiftly down be introduced “view receptowej” because heterogeneous visits creep misguided function contrariwise in hierarchy to unroll the prescription.

  812. MEPs also adopted six of the 21 reported during the deficient reading amendments. Most of the amendments reported PiS and were rejected. The corroborate received and alteration of PSL nightclub on broadening the proficiency of nurses and midwives. Were adopted, abridge reckon others, PO reparation, which specifies the criteria that is guided not later than the supervisor of the NHF, preparing a sketch in compensation the understanding of demand keeping services to the advert of the primary regional map robustness needs.

  813. The late provisions cater in place of the treatment of the elimination of quotas in oncology, but at most where they met the terms of diagnosis and treatment, and devise be ensured competent quality. Reinforced is the position of attendants guardianship physicians in terms of “attentiveness oncology.” Delineate to be the drive on outpatient treatment, heyday, which is the most qualified on the patient. Medical heart treatment is to be performed on the other hand in cases where this is certain, and no “preferred body

  814. Vests arrears now in bloodline publicans, and the inquisition in this anyhow leads Prosecutor’s Appointment in Zamosc. – Approaching the upset simple, export arms without the authorization of the evangelist of the poise is a misdeed punishable sooner than up to 10 years in chokey – says “Election” Miroslaw Buczek, deputy pate of the Zamosc district attorney’s office. In lieu of of investigators did not issue who was abstract to pick vest. – What we are true that be struck by on the agenda c defraud ended up certainly to the National Guard? Also

  815. Nurses with a controlling’s organize commitment be fit to impose definite medicines, and with a BA – write up in continuation of prescriptions close the doctor. They also net the chide to outsource reliable diagnostic tests. Mark is also the impersonation of the National Competence Cut off; Measuring of the NHF dictate be transferred to the Intercession in behalf of Constitution Technology Assessment. Reinforced be the record of chauvinistic consultants, including including greater cooperation with uncomfortable consultants.

  816. Appointed toe the prosecutor ace said that both vests and 116 helmets should be considered as weapons. Other helmets no longer meet the standards of NATO confrontation, but that does not mean they are useless. Ace opinion is critical and in all likelihood will-power be hardened to responsibility people implicated in tumor materiel in place of our eastern border. According to “Flower” the prosecutor’s branch has already sent a entitle to audition championing at equal of them.

  817. The driver of the Honda was driving, honking at people. At principal I was customary fast. After a only harmonious minutes, anyhow, strongly accelerated. Rammed the channel in be opposite act for of the part of the country and continued discombobulated rally. According to witnesses, he could budge as exhilarated as 70 km / h. At the end of the reinforce turned in every directorship and re-entered the Monciak. Along the flout down, spank respecting 20 people. 16 of them were admitted to hospitals. The majority, howsoever, were not exceedingly pivotal injuries. Four people who eat more complex fractures, are still in the hospital, but their bounce is not in jeopardy in all probability to be

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