Saturday, November 13, 2010

How to Avoid salty Foods ini your diet..

Our body needs some sodium(salt) to function properly, but too much sodium, in the form of salt, can contribute to everything from high blood pressure to kidney disease. Salt enhances the flavor of food, but many processed food contain more salt than you may need, especially if your doctor has prescribed a low-sodium diet. McKinley Health Centers suggests that everyone try to consume 2300 mg per day. 1 tblspoon of salt is content 2000mg. People whose have hypertention( high blood presure recommended to take < 1500 mg of salt per day.

Step 1

Remove the salt shaker from the table. If you are one of those people who automatically reach for the salt shaker to season your food, move the salt shaker out of reach. This will keep you from adding salt without even thinking about it. Alternately, you could fill the salt shaker with a salt substitute.

Step 2
Replace salty snacks, such as chips, pretzels and crackers, with a salt-free snack food, such as carrot sticks with dip or popcorn seasoned with herbs instead of salt. The McKinley Health Center suggests you eat fruit for snacks.

Step 3
Read labels when you grocery shop. Look for high-sodium foods that do not necessarily taste salty, such as soft drinks, condiments such as ketchup and canned soups and vegetables. Buy salt-free versions or substitute a less salty food. Instead of soft drinks, brew flavored teas. Instead of canned vegetables, buy frozen vegetables with no salt added.

Step 4
Season food with herbs instead of salt. Experiment with basil, oregano, thyme, marjoram, garlic and pepper. Look for sodium-free herbal blends in the spice section of your grocery store. The McKinley Health Center suggests you try seasoning vegetables and main dishes with a squirt of lemon or lime juice.

*Pengambilan garam(sodium) yang terlalu banyak juga boleh menyebabkan kenaikan berat badan, dan menyebabkan badan menakung air yang banyak. Pengambilan garam yang melebihi yang sepatutnya akan menyebabkan berat bertambah