When it comes to healthy eating, reducing oil and salt, many people feel that it is a cliché. People who are more concerned about reducing oil are a little more, as for eating more salt, many people do not care much. Some people will feel that “eating more salt is to make people thirsty, raise blood pressure well, their blood pressure is normal, it’s fine”. But in fact, even if the three meals a day to eat in the calories did not increase, eat more salt, itself will increase weight, but also will really promote fat – this is not a rumor!
Salt will be through the effect of osmotic pressure
Rapid weight gain
Many girls who care about their body shape, daily diet is very restrained, pay attention to control three meals calories. However, as long as a day gathering to eat heavy food, the next day will grow two or three pounds of weight, they also feel that the body becomes bloated and not fresh. This is because salt (sodium chloride) attracts water molecules super strongly as soon as it dissolves in water.
More salt in the blood, the high osmotic pressure of the blood will attract water from the tissues to the blood vessels. This thing promotes high blood pressure on the one hand and dehydrates the tissues and deprives the skin and mucous membranes of moisturization on the other. Then the body feels thirsty and wants to drink water especially. However, the water that is drunk is not excreted as easily as before, because it is “bound” by salt and the kidneys are slow to excrete salt. Therefore, for a day or two or even a few days, the body will accumulate too much water, resulting in mild edema.
So, after the salt content in the body rises, the increase in water will lead to weight gain. For people who don’t eat much salt on a daily basis, eating more salt on the first night will result in a significant weight gain the next day, and the effect will be visible on the scale.
Of course, eating more salt such weight gain, or reversible in the short term. Eat more one day, as long as the next two or three days eat less salty food, you can return to normal.
Some of the weight loss methods only eat vegetables and fruits, it is the use of “no salt” method, so that your body’s salt content decreased, so more water is drained out. Although only a few days of work, body fat reduction is not much, but the person will appear to be several pounds lighter.
Nowadays, the daily sources of sodium
have become much more than just dishes
Epidemiological surveys have repeatedly found an unexplained link between eating salty and gaining weight, and it’s not simply about increasing water. But the principle is not clear enough.
A study published in 2018 (Lanaspa MA, PNAS, 2018) explored the mechanisms by which salty foods promote fatness using experiments on mice. In animal experiments, the researchers found that high salt promotes the aldehyde reductase-fructokinase metabolic pathway, increases endogenous fructose production in the liver and hypothalamus, enhances appetite, and promotes obesity, fatty liver, and insulin resistance. If the gene for the endogenous fructose synthesis pathway is knocked out, mice eating high-salt diets are less likely to become fat.
In fact, compared to the past, daily sources of sodium are now far from being limited to dishes. For example, salty potato chips, potpourri, puffed food, soda crackers, such as beef jerky, spicy strips, weird beans, plums and other snacks, such as a variety of melon seeds peanuts fried …… which is not a large sodium content? Instant noodles or, hang noodles, ramen, udon noodles or, dumpling skin wonton skin or, most contain a lot of sodium chloride and sodium carbonate.
Even bread, snacks, date cake and other baked goods, are also to add a small amount of sodium chloride or sodium bicarbonate.
In the past, the poor life, can not afford to eat snacks, only the New Year holidays to eat some pastries, is not so many sources of food sodium.
Foods high in salt and sodium
Tend to be particularly appetite-promoting
Will the food really taste good just by adding a ton of salt? I’m afraid you also have to add a lot of oil to add flavor, which increases the fat content of the food and raises the caloric value. Many times you also have to add MSG, chicken essence and meat flavoring. These freshness and flavor-enhancing ingredients are good for appetite, or at least have that short-term effect. Strong flavored foods are often flavored with sugar because it promotes the Merad reaction, adds aroma, and makes the saltiness seem “rich and mellow” and less salty. However, sugar is also a source of calories! The aromas from the Merad reaction will also strongly promote appetite.
All these means are used, so that diners will find the taste of strong dishes particularly enjoyable. Especially those restaurants whose own ingredients are not of high quality, are likely to use such heavy flavors to cover up the problem of too low cost and low quality of ingredients.
But such tuned out of the heavy taste, itself high calorie, more sugar, more salt, more MSG, and let you appetite, eat up to stop, if not fattening, it is strange.
Seven ways to easily control salt
So, in front of the cruel fact that heavy mouth fattening, we should do it? How to live in harmony with a variety of salty food? To provide you with the following salt control recommendations.
- In addition to dishes, try not to eat other salty food
Give up salty snacks first, or eat as little as possible. Only occasionally eat snacks that contain a lot of sodium when the meal is very light.
Minimize salty staple foods.
Try not to drink salty soups and replace them with plain water, tea, black coffee, lemonade, barley tea, rice soup and the like.
The above three points can be achieved, the limited amount of salt to try to use in the enjoyment of dishes, you have reduced at least a third of the salt.
- Use light food to match strong food, total control
When you go to a restaurant or make a family dinner, use light dishes to match the strong ones. For example, if you have a shredded pork in Beijing sauce that is already salty (a sweet and salty dish usually contains more salt than a dish that is not sweet), use a large mix that is not salty to go with it.
If you want a salty sauce, pickles, dried plum vegetables, squash, etc., use the original unsalted dish to go with it. For example, if your family likes mushroom sauce or chili sauce to accompany your meal, then make a watery casserole of bok choy leaves with no salt at all and let them dip themselves in the sauce to avoid over-salting.
When eating meat, try not to choose intestines and ham. Because they are particularly salty and far more sodium than the stew at home. If you must, use lettuce without salt or salad dressing to go with it.
- Use freshness, flavor and acidity to reduce saltiness
If you think less salt is tasteless, add more vinegar, pepper, pepper powder and chili powder to make it look tasty. Nutritionist against heavy taste does not include vinegar and various spices, only excessive oil, salt and sugar.
If you want to add fresh seasonings, add them first, then add salt in half, or only a third. You will find that dishes with less salt are tasty enough because of the help of MSG chicken essence.
- When buying food, look carefully at the sodium content data and choose the lower sodium
Food packaging on the nutrition factsheet, there are sodium content data. Remember that 1000 mg of sodium ≈ 2.5 grams of salt, it is not very troublesome to calculate. Even if you do not want to calculate can also, directly compare the data, similar products which has the highest sodium content, you must not choose it.
- Savory seasonings reduce the amount
When eating hot pot, don’t use too much dipping sauce. Whether it’s eating instant noodles, mixing salad, or mixing pot rice, etc., only use half or even a third of the seasoning.
- after too salty, give yourself a break with a light meal
Occasionally eat a big, salty meal, the second meal and even the next day, the third day, you should give your tongue and kidneys a vacation, eat less salt and light food, let it rest. Especially for breakfast, you can eat completely without salty food with it.
Do not eat heavy meals continuously, so that the body has the opportunity to eliminate too much sodium in time. This will not cause an increase in fat synthesis.
- often exercise, sweat to reduce salt
I don’t need to explain this one.
As long as you do these articles, you can live in harmony with heavy food. Occasionally eat an addictive large dishes, but also one of the joys of life, healthy living, prevention of obesity, but also do not have to be like a ton of water boiled cabbage so bitter oh.
