Eating too much salt can also make you gain weight
Diet plays a very important role in the process of losing weight, but some people will also encounter such a situation, even though they are already very I am working hard to lose weight and pay attention to my diet.
1. Reasons why eating salty food may lead to obesity
Excessive intake of sodium will hinder the absorption of potassium, causing blood circulation to slow down, cell metabolism to be disrupted, and waste in the body not to be discharged well. , while causing fat accumulation and water retention in the body, making the waistline and body bloated and obese.
500 mg (about 1/5 teaspoon of salt) a day is enough for the body's needs. The maximum daily sodium intake should not exceed 2400 mg, which is a teaspoon of salt.
II. Category 6 high-sodium foods
1. Low-sodium salt
Low-sodium salt replaces sodium with potassium, but even so, 5 grams ( About half a tablespoon) of low-sodium salt still contains a whopping 917 milligrams of sodium, so don't be careful.
How to eat for weight loss: Nutritionists remind you that no matter what kind of salt, it is better to use less, and reducing the dosage is the first principle. You can use white vinegar, fruit vinegar, natural sour flavors such as lemon and tomato, or Chinese medicinal materials such as ginseng, angelica, and wolfberry to replace salt; you can also use strong-flavored ingredients such as coriander, kelp, and herbs to bring out the original flavor of the food. Or change the cooking method and use more cooking methods such as barbecue or steaming to maintain the natural flavor of food and reduce the amount of salt and MSG.
2. White toast
White toast seems to have no taste, but just two and a half slices have more than 600 mg of sodium. If you have peanut butter on two slices of toast for breakfast, it’s hard not to overdo it. And the more butter the bread has, the higher the salt content. Therefore, chocolate bread, puff pastry bread, soufflé bread, etc. from convenience stores also have a sodium content of about 200-240 mg.
How to eat for weight loss: If you want to eat bread, you might as well choose multigrain bread. Although the sodium content is high, the potassium content is not low, and it also contains high-quality nutrients such as fiber and phytochemicals. In comparison, It is a better choice.
3. Oatmeal
Breakfast cereal crisps are often claimed to be low in fat, low in cholesterol and high in fiber, making them a healthy breakfast choice for many people. There was a study that randomly checked 14 items of breakfast cereals, and half of them met the British high-salt standard (containing more than 500 mg per 100 grams of food), and some brands even had as high as 1,030 mg.
How to eat for weight loss: When buying cereal, look at the label. Some brands contain less sodium, with a difference of more than 10 times.
4. Lemon Sandwich Biscuits
Don’t think that foods that are not salty have lower sodium content. Sweet snacks such as lemon sandwich biscuits are also among the high-sodium snacks, because additives are added during the production process, resulting in more than 700 mg of sodium per 100 grams. Chocolate sandwich cookies also have more than 500 mg.
How to eat for weight loss: When buying cereal, look at the label. Some brands contain less sodium, with a difference of more than 10 times.
5. Vegetable and vegetable juices
In order to increase the flavor of some vegetable and vegetable juices, salt is added during processing. After drinking one bottle, you may have ingested 162 mg of sodium.
How to eat for weight loss: In fact, water is the best drink. Moreover, when eating too much sodium, you should also drink more water to help eliminate it from the body. Otherwise, choose drinks labeled as low sodium.
6. Sauces for staple food
Seasonings such as sand tea sauce, minced meat, mushroom sauce, etc., although the sodium content in one tablespoon will not exceed 100 mg, if it is used to mix with staple food, For example, pasta, fried rice, baked noodles, etc. usually add several spoons, making it easy to eat too much sodium.
How to eat to lose weight: Eaters can remove excess sauce before eating, or actively ask the store to use less minced meat and soy sauce when blanching vegetables. It is best to eat less oil and salt in staple food to avoid developing the habit of heavy taste.
How to eat for weight loss: Experts suggest that if you encounter oil noodles, noodles, etc., you can extend the boiling time to allow the sodium to dissolve. Reduce the amount of sesame paste and use only half.