2023-12-05 07:56:00
Keypoints:
Thai people are sick with diseases related toConsuming SodiumMore than 22 million people due to high sodium consumption 2 times more than the value recommended by the World Health Organization. Sometimes they don’t realize that the food they eat is high in sodium because they don’t feel that it tastes salty. Especially people of working age There is a tendency to consumehigh sodium Reveal sodium values in 3 popular menus
Salty But if you want to reduce it, there are 6 methods that can help. If you do it continuously for at least 21 days, it will help your tongue gradually adjust to its taste buds. Makes it possible to eat less salt.
sodium Mineral salt is a type of nutrient that is necessary for the body. It controls the balance of fluids in the body. Maintain blood pressure at a normal level. Helps the functioning of nerves and muscles Some nutrients are absorbed in the kidneys and small intestine. But it must be received in an amount that is not too much.
Salt and sodium are not the same thing. The chemical name for salt is sodium chloride. Which salt contains sodium. In 1 gram of salt, there is 0.4 grams of sodium.
The kidneys can excrete 2,000 – 3,000 milligrams of sodium per day. If not completely excreted, The body will have residual sodium to absorb water and keep it, causing the body to swell.
The World Health Organization (WHO) states that sodium should be consumed no more than 2,000 mg/day, equivalent to 1 teaspoon of salt.
Working age, high salt addiction, kidney disease patients at a young age
Thailand has 22.05 million people with diseases related to sodium consumption, including 13.2 million people with high blood pressure, 7.6 million people with kidney disease, 750,000 people with ischemic heart disease, and 500,000 people with stroke. However, sodium consumption can also make people sick. Other diseases can also occur, such as osteoporosis, gallstones, etc.
From data on the amount of sodium salt consumption among Thai people. It was found that the average consumption was 3,636 mg/day, exceeding the standards recommended by the World Health Organization (WHO) by almost 2 times. The World Health Organization has therefore determined to reduce salt and sodium consumption by 30% or aim to adjust behavior to consume sodium not more than 2,000 m. g./day within 2025
However, the age range of 25-59 years is working age. Addicted to salt or consuming sodium more than other age groups Especially people who are overweight and people with high blood pressure.
What is worrying is that the new generation, ages 17-24, consume 3,194 milligrams of sodium per day. This is considered to be at a high level when compared to the rest of the world.
Assoc. Prof. Dr. Surasak Kantchuvessiri President of the Network to Reduce Salt Consumption Said that eating salty foods is a silent danger. You may not see results immediately. Except for people who are sensitive to salty foods, such as the elderly or people with chronic diseases. There will be swollen eyes, swollen legs, increased blood pressure, headaches, and frequent thirst.
There are fewer patients with kidney disease or kidney failure, at 35–40 years old, from 50–60 years old.
The main causes of addiction to salty consumption are 2 factors.
1.Changing consumption culture Popular ready-made food Grilled pork buffet, grilled pork, Japanese-Korean food that has a very salty taste from pickling a lot of salt/seasonings. When accumulated, you will become addicted to the salty taste without realizing it.
2. Consuming salt since childhood Both crispy snacks Instant noodles, packets of porridge or cups of porridge, or food that your parents cooked that were too salty
3 popular menus for working people, high in sodium
At the 10th anniversary event of the salt consumption reduction network Held between 4-6 Dec. 2023 from 10:30 a.m. – 4:30 p.m. at Eden Zone, 3rd floor, Central World Shopping Center. It is a way to build the power of network partners expressing their intention to work together according to the strategy to reduce salt and sodium consumption. Emphasis on promoting knowledge Understanding the effects of high salt and sodium intake The activity featured menus with a high sodium content. Especially it is a popular menu among teenagers and working people.
1. Shabu or grilled pork Minimum sodium 4,600 milligrams, equivalent to 2 times the amount of sodium you should consume per day. which eating salty Drinking water increases fluid in the body. Makes the kidneys work more efficiently Helps excrete sodium faster. It’s better than not drinking water, but the best thing is to reduce your salt intake.
Soup is a very high source of sodium. 100 grams of soup contains 1,200 milligrams of sodium. You must drink less. Focus on eating only the noodles and side dishes. It will help reduce the amount of sodium you will receive each day.
Vegetables also have a high amount of sodium in them. For example, the most popular vegetable set: Chinese cabbage, carrots, golden needle mushrooms, and baby corn, 50 grams each, for a total of 58 milligrams of sodium.
2. Somtam tray Contains 4,264 milligrams of sodium, equivalent to 2 times the amount of sodium you should consume per day.
3. Street food It has a high level of sodium, over 2,000 milligrams. The results of a study of sodium content in 76 types of street food in 221 places sold in Bangkok in 2017, conducted by the Kidney Association, found that
Single dishes 35 %, snacks and desserts 40 %, side dishes 59 %
In addition, foods that are high in sodium should be avoided. They are divided into 3 groups:
1. Types of seasonings such as fish sauce, shrimp paste, seasoning sauce, oyster sauce, soup cubes, monosodium glutamate, chili sauce, chicken dipping sauce, baking powder, food additives in ready-made fruit juice drinks.
2. Processed food such as sausage, ham, canned food, crispy snacks, various processed foods.
3. Types of instant food such as instant noodles, noodles, noodles, flavored vermicelli. Boiled rice and flavored porridge Concentrated soups and soups, chunky, powdered or dry.
6 ways to reduce saltiness, do it for 21 days, your tongue will get used to it.
1.Eat food that has not been seasoned. Cook your own food. Taste before cooking. Do not add additional seasoning.
2. Avoid eating food with dipping sauce. Or add chili fish sauce, lat nam rad.
3. Avoid spicy food. Because they often contain MSG, fish sauce, and fermented fish sauce.
4. Avoid fermented food, processed food, canned food, frozen food, snacks.
5. Read nutrition labels. To avoid high sodium foods
6. Use herbs and spices to enhance the flavor and flavor of food.
However, if you adjust your behavior continuously for 21 days, it will help your tongue gradually adjust its sensitivity to taste. Makes it possible to eat less salt.
refer: Department of Disease Control ,Thai Health Promotion Foundation,Network to reduce salt consumption
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