This blog has always room for the readers of your questions because they always came the best things I've ever written and the activities of the commentators in the blog are free to supplement and improve the 'information, this is a wonderful thing, is a result only possible with your participation is a thank you I wanted to do for a while '. After The Post wrote about how to reduce salt consumption I received an email from a reader Antonina G., I decided to publish a part because it explains very well how in reality it is difficult to reduce salt , the difficulties of putting into practice the advice of the physician and as the consumption of salt is rooted in daily habits that are difficult to overcome.
In recent months, consisting of national commission on how to reduce the salt with the proposed rules, the commission also inside the ' Union Euro pa,' s WHO , for my to see how often they are only theoretical committee who sits down with little practical experience, are rare cases of competent people, but the practical experience of the reader believe that offers of food for thought very important.
few months ago, my husband had a stroke and the doctor advised me to therapy reduce salt consumption, so I had to change the way you prepare lunch and dinner, not only for him but for the whole family.
It was a difficult mainly because you do not know how to do discover that salt is everywhere I first started to read the labels but I could never understand how much salt there, only after time 'by dint of reading I realized that meant sodium salt, is trivial if you want power, so I had to learn how to calculate grams milligrams percentage Today we laugh, but if you are not an expert, it is not easy to tell if that product is average salty, very salty or lightly salted or unsalted .
In the kitchen are not a cook but I had to go to the search of salt-free recipes, cookbooks, newspapers, websites. Because the real problem is learn how to give a flavor, I had to change cooking, change the pots, learn about herbs and spices, because eating also means pleasure of taste, then a spice an 'herb helps a lot but it comes with time and especially so many tests not always guess and sometimes frustrating as the substitution with soy or rice vinegar, not suitable to our taste.
In my refrigerator there are many cheeses, lots of meats, ready meals at all. I picked up the habit of going to market where I take a lot of fruits and vegetables is not easy as it sounds if you work, you need to take advantage of the pause time, ie skip lunch and run with shopping bags all day. I found the salt in many products that I did not think like frozen, I learned to make the broth and no longer use the nut. For the bread was the hardest thing I had to shoot a lot until I could not find a baker who had customers who need to eat salt-free he could do for me, but it was the other side of my city, so I learned to do it myself .
this experience has brought me the unsalted bad things and good things. The worst thing is that my husband and I feel isolated , We can no longer go out to eat from simple pizzeria to the restaurant, I invite friends home, because you can always add salt but otherwise I can not accept invitations to other home , where no malice, are accustomed to use products with salt, not knowing that they contain, do not add salt but maybe you bring to the table an smoked salmon.
The most beautiful aspect however is that this experience has led us to be more aware the way we eat but especially lose weight without realizing it, to me that I was always on a diet was a big surprise and a great achievement.
What I mean is that it is difficult to reduce salt is a gradual work you change the habits of life, it takes time, would like greater collaboration by all stakeholders from the pizzeria at the supermarket, you know that there is a pizzeria with pizza with a little salt and supermarket labels clear that you do not have to bring your calculator to find out how much salt is in food! Thanks for the information you gave me even though many of these are due to learn on its own!
Say Thanks Antonina to reduce salt consumption , I tried to give some helpful information knowing well that some of these were already known, are simple tips, a low salt diet also helps to follow a more balanced nutrition, and that's why you lose weight more easily. From the standpoint of food I do not think we need more laws and regulations in the tables indicate the nutritional content of salt is one thing I do not think so hard, some do already, is an optional data , would help a lot , it only takes goodwill. Possible that there is a restaurant and a pizzeria "salt free" no one has still think of that? A menu salt free, partly because the group of people will more and more people can be an alternative idea for a new opening.
Related Post: How to reduce the salt in the diet of every day, frozen pizza
Test , Nestle plans to reduce 10% of sodium in some products , Betrasalt ,
For Antonina
- low-salt regime per apporto di 1,5 -2 g di sodio al giorno
Raccomandazioni generali
- Frequenza dei pasti, fare tre o quattro pasti al giorno, non saltare i pasti
- Mangiare lentamente con calma, e masticare correttamente, tra un piatto e un altro prendersi anche una pausa di dieci minuti.
- Bere poco durante i pasti e bere di più tra un pasto e l’altro, bere almeno 1,5 litri di acqua al giorno
- Evitare di fumare a stomaco pieno e avviare un programma per smettere di fumare
- Avere un alimentazione varia con cotture semplificate e evitare piatti complicati e ricchi di grassi, prediligere le cotture “a vapore” o con padelle antiaderenti
- Controllo del peso, pesarsi at least once a week, on the same scale, at the same time
Foods to avoid
Add salt at the table
dry smoked fish, shellfish, caviar, smoked or dried meat
Meats
vegetables in brine or vinegar
Cheese savory (allowed small portions 25 g) Conserve
Olive
Algae
Salted butter, margarine
prohibited foods
Mashed Potato chips ready
instant mashed
Frozen blanched in salted water or ready
Soup frozen dried fruit for snacks
Products Desserts: chocolate milk, sherbet ready-made biscuits and ice creams on the market
Mineral waters rich in sodium tomato juice
sparkling fruit juice or soup nuts ready
Fish soups ready
Condiments and sauces usually mayonnaise-based foods authorized
Yogurt
Petit suisses
Portions of whole milk cheese in limited quantities
25 g white meat: chicken, turkey meat alternatives such as language and
kidney
Fresh fish and seafood that is fresh water
Eggs Potatoes Pulses
green vegetables raw or cooked pasta, rice, tapioca,
homemade soups without added salt
nuts
Chestnut honey
sugar cakes without yeast
herbs for cooking low sodium mineral water
all products low in salt and sodium as biscuits and butter
restricted by low-salt regime 0 , 4 to 1 g of sodium per day
General recommendations
-Make three or four meals a day will not ever skip meals
Eat slowly-slowly, and chew properly, between a plate and take a more even a break of ten minutes.
-drink little during meals and drink more between meals, drink at least 1.5 liters of water a day-
Avoid smoke-Have
a simplified power varies with cooking meals and avoid complicated and high in fat, prefer cooking "steam" in the oven, grill, wok, baked or try to use non-stick pans
-Weigh yourself every day, for example, all morning
Foods to avoid
are all those foods that contain a proportion of more than 70 mg sodium per 100g food high in fat or here
Salumi Meat: liver, heart, kidney, tongue, brain
Pesce d ' fresh water with sodium superiroe to 70mg/100g
Fish seawater with sodium above 70 mg/100g
Crustaceans with less sodium 300mg/100g
Whole Egg
milk powder goat milk cheese
above 500mg/100g
Fats: lard, butter, margarine
Pane. white bread wheat bread
Legumes: chard, beets, celery, fennel, spinach, watercress Olive green
prohibited foods
Mashed Potato chips ready
instant mashed
bleached frozen vegetables in salt water
Soup ready or frozen
Nuts for drinks
Products Sweets: Milk chocolate, ready-made sorbets and ice creams on the market
Biscuits Mineral waters high in sodium tomato juice
Juices gassed
Bouillon cubes or ready
Fish soups ready
Condiments and sauces generally made of mayonnaise, capers, olives
foods in controlled quantities authorized
are those foods that have a sodium content between 10 and 70 mg per 100g
whole milk and skim milk cheese
fresh white meat: lamb, ox, horse, mutton, pork, chicken, veal
white meat veal tongue and pig kidney
Fish: eel, cod, salmon, race, trout, sole
Egg: The egg only
bread without salt and / or biscuits without salt
Pulses such as peas and beans and legumes, fresh vegetables
as:. carciofi, broccoli, carote, cavoletti bi bruxelles, lattuga erbette, patate dolci, porro, radicchio, scarola, rape, cavolo, lattuga, champignon
Frutta secca
Frutta tropicale
Cioccolato fondente
Alimenti autorizzati
Latte desodato
Yougurt da latte desodato
Pesce surgelato garantito senza sodio
Bisoctti epane senza sale
Pane azzimo
Farina, mezeina, fecola
Prodotti di pasticceria con latte desodato, senza uovo, senza lievito
Patate, purè fatto in casa con latte desodato
Legumi secchi, lenticchie, fava soia
Verdure verdi surgelate sbianchite in acqua senza sale
Verdure fresche come . melanzane, piselli, peppers, green beans, onions, tomato, pumpkin
All types of fruit
Grassi especially olive oil, unsalted butter salt to
potassium salt and herbs, low-sodium mineral water
es sant'anna
a vacation period lightened the whole with a song Mina Celentano and "Water and Salt
Info Eufic how to reduce the salt , Sugar Salt Strategy , Heart Project CeVEAS salt and hypertension in the document. pdf, how to reduce salt consumption on Altroconsumo in English Reduce Salt and Sodium in Your Diet , how to reduce salt and sodium in the diet
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