Today I propose to talk about salt. What hostess does without it? Is everything safe? Many people are now thinking about their health. And that's great. Limiting your salt intake is one of the easiest steps to health. After all, all this is deposited in our joints, and then we wonder why we have such problems. Hypertension, bronchial asthma, diseases of the kidneys and joints - this is not a complete list of all the consequences of salt intake.
Many of our friends refuse salt. We have practically stopped using it. White death is what salt is called. I already wrote about sweet death - sugar in my blog.
And the most amazing thing is that often we simply follow the salt shaker due to inertia. We don't even think about the consequences. We amuse the tongue, but harm our organs. And as for salted nuts, chips, smoked meats and other pleasures, in which the salt content goes off scale, I will not say anything. Everyone knows how harmful it is, but not everyone can deny themselves the pleasure. Well, everyone has their own path and choice.
For those who have chosen the path of health, let's talk today about What can replace our regular salt?
- Good substitute for salt sea kale. I have already written about it on my blog. Moreover, it is dry seaweed. I won't repeat myself here. For those who have not read the article and want to know the details of how to prepare a valuable health seasoning from dry seaweed, I invite you to read my article Dry seaweed. All vitamins and minerals are in it. I myself just love this cabbage. I never thought before that it is so easy and simple to prepare a healthy dish for everyone.
- Garlic . For those who are afraid of an unpleasant smell, you can use it in dried form or in powder form. But still, at first there will be a lack of salt. You just need to give the body the opportunity to get used to doing without salt or with its minimum amount.
- A good alternative to salt is dried herbs, especially celery.
- Infusions of herbs in vegetable oil. You can infuse all kinds of herbs that you have, which you like. The season is starting now, try experimenting for yourself. Add your favorite herbs, mix them up and delight your family with creative recipes.
- Prepare food for grill or steamer and do not boil or fry. This allows you to save natural salt in the products. After a month of low-salt eating, you will already feel the natural taste of foods and food that is too salty will be perceived by you as tasteless.
- Use seasonings instead of salt. This is the approach I like best. You just need to buy quality seasonings. It is difficult for us to do this. Agree completely. But you can still find the best of what we are offered. My favorite spices are turmeric, macella, oregano, coriander, cumin, rosemary. I buy everything only in the market from one person. ABOUT useful properties each seasoning, how best to use everything is written in detail in my article World of spices for us and our health.
- Soy sauce is also an alternative to salt. But you just need to buy high-quality soy sauce. Don't skimp on your health. Sauce for 20 rubles cannot be of high quality. But we must remember that they also do not need to be abused, because it contains salt. Add to food just drop by drop. And then there will be pleasure from the aroma and there will be health benefits.
- cook salt-replacing sauces.
Here are some of those sauces.
- Mix 2 tablespoons of vegetable oil with 1 teaspoon of grated onion, add finely chopped greens - dill, parsley, celery. Add lemon juice (to taste). You can add garlic.
- Lemon seasoning. Add lemon juice to taste to vegetable oil, you can also add finely chopped garlic, herbs that you like and a pinch of mustard powder.
- Low sodium salt. Such salt is sold in all supermarkets. Just pay attention to where you buy regular salt. There is ours, domestic production, there is also imported salt. Also a good substitute for regular salt.
- salt substitutes. Recipes:
- Seasoning of celery. You can prepare such a seasoning from dry seeds, you can take celery roots, wash them, dry them, then cut them thinly and put everything on a baking sheet. Dry in the oven at a temperature of about 60 degrees, periodically you need to turn the celery over, dry everything until completely dry. Then grind the resulting raw material in a coffee grinder and combine with sea salt in a ratio of 1: 1. Mix everything, store in a glass jar with a tightly screwed lid.
- herb seasoning. Such a seasoning is very tasty and healthy: cilantro (in dry form) with roasted flax seeds and paprika. Take everything in equal proportions.
- Dry sea kale mix with parsley and roasted flax seeds. Also take everything in equal proportions.
- All in dry form - dill, tarragon and garlic. Proportions 8:1:1.
- For fish and chicken, instead of regular salt, you can prepare a mustard sauce with honey. Spicy-sweet taste, very tasty.
- Lemon, orange juice with onion and garlic. Proportions as you wish.
- Lemon juice. Recipes with it can be found in my article Salad dressings with health benefits.
This is how you can find a replacement for ordinary salt. There are many options, there would be a desire. Remember that by limiting the intake of salt, we choose the path of health, and this also has a pleasant effect on our figure. Everyone knows the salt-free diet. The effect is amazing.
http://irinazaytseva.ru/chem-zamenit-sol.html
What spices and spices can replace salt in dishes with meat, poultry and fish?
Beef. Season beef with bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme.
Mutton. Delicious aroma of lamb will be added: curry powder, garlic, rosemary, mint.
Pork. It is easy to make it fragrant with garlic, onion, sage, pepper, oregano, thyme.
Veal. To very tasty and tender meat veal, you can add a special flavor with bay leaves, curry powder, ginger, marjoram, oregano.
Chicken or turkey. Add ginger, marjoram, oregano, paprika, rosemary, sage, tarragon, or thyme to this meat.
Fish Excellent taste and aroma will give: curry powder, dill, dry mustard, lemon juice, marjoram, paprika or pepper.
Vegetables. What seasonings are suitable for them
Carrot. Add a wonderful taste to her: cinnamon, cloves, marjoram, nutmeg, rosemary, or sage.
For corn Suitable: cumin, curry powder, onion, paprika or parsley.
Green bean. Dill, curry powder, lemon juice, marjoram, oregano, tarragon or thyme will help add a special flavor.
Peas. Add zest to pea dishes will help: ginger, marjoram, onion, parsley, sage.
Potato. Instead of adding oil and salt to potatoes, add dill, garlic, onion, paprika, parsley, or sage.
Young zucchini delicious with: cloves, curry powder, marjoram, nutmeg, onion, rosemary or sage.
Winter squash and pumpkin will be tasty and fragrant with the addition of: cinnamon, ginger, marjoram or onion.
Tomatoes likes: basil, bay leaf, dill, marjoram, onion, oregano, parsley or pepper.
Any green crops go hand in hand with garlic, onion, or pepper.
No need to add all the spices from the list. Select the ones you like best. All this must be done experimentally. And enjoy the taste and aroma.
A useful, interesting, article about a salt-free diet for weight loss, without harm to health.
Scientists have long written sodium as the enemy of our health. But a person cannot do without salt at all, because it takes part in the metabolic processes occurring in the body. Just use it in moderation.
Salt-free diet: is it possible to do without salt
Salt and its natural substitutes- We must not forget that we get sodium not only from the salt shaker. It is found in almost all ready-made products that we buy in the store:
- sausage
- bread
- Semi-finished products
- sauces
- eggs
- There is even a small amount of sodium in some vegetables. So, we will get our necessary portion of the microelement - about 3 grams per day - in any case, even if we do not additionally season the dishes.
- Another thing is that without salt, food does not seem so tasty to us. But her insipidity will bother only at the beginning of a salt-free diet. Then the taste buds will get used to it, and the natural taste of the products will even become pleasant.
- A salt-free diet is recommended by doctors not only as a way to lose weight. This is an excellent remedy for healing the body in many diseases: gout, hypertension, renal and cardiac edema. By giving up salt, we many times reduce the risk of being hit by a stroke or heart attack, getting problems with the thyroid gland and the genitourinary system.
Salt free diet rules
- All food that we cook ourselves is not seasoned with sodium
- You can not add it already on a plate. And so that there is no temptation, the salt shaker must be removed from the eyes
- The power scheme should be fractional:
- During the day, you should eat at least 5 times, preferably at regular intervals
- Dinner - a couple of hours before bedtime so that the food has time to fully digest
Cooking methods:
- Cooking, including steam
- Baking and stewing without oil
- Frying is strictly prohibited
- It is recommended to reduce the serving size by a third so that it does not exceed the volume of the palm
- After eating, a slight feeling of hunger is welcome.
Video: Salt-free diets - comments by nutritionist Ionova
Salt-free diet: how to replace salt
- Fresh food is really hard to get used to. So that a salt-free diet does not seem like a continuous torment, you can replace sodium:
- spicy herbs
- Various spices
- Pomegranate and lemon juice
- Garlic
- Green and regular onions
- They can be added to fish, vegetables and meat, and to any side dishes, and even to kefir and low-calorie baked goods.
- The only exception is soy sauce, which contains a considerable amount of sodium in the composition. This product should also be discarded.
What can not be eaten on a salt-free diet?
Strict ban on fatty foods In order to achieve significant weight loss in addition to the healing effect, you should not touch the following products for a month:
- Fatty broths
- Spicy, smoked and fried foods
- Pork and lamb
- Oily fish (catfish, salmon, mackerel, etc.)
- Sweets, including ice cream and chocolate
- Carbonated water (sweet)
- Pickles
- canned food
- Mayonnaise
- Chips, snacks and similar "snacks"
- Grapes, bananas
- Semi-finished products, sausages, sausages
- Industrial curds, yoghurts, etc.
Salt-free diet: what to base the diet on
Featured Products The menu should be based on the most healthy natural food:
- Leafy salads
- Roots
- Vegetables
- Pumpkin, melon, watermelon
- Vegetable and light chicken broths
- Lean fish ear
- Boiled or baked low-fat fish
- Young turkey and chicken
- Lean veal
- Fruits and dried fruits
- Whole grain cereals and breads
- Milk and sour milk
- Homemade unsalted cheeses (brynza, suluguni)
- Quail eggs
- Any berries
- Vegetable oil
On such a diet, you can not only lose up to 10 kg per month, but also significantly improve your health.
Strengthen the effect of losing weight will help the principles fractional nutrition, which are described in the previously published in my block.
Video: Elena Malysheva. Is a salt-free diet harmful?
Everyone who cares about their health thinks about how they can replace ordinary table salt in their daily diet. Some, indeed, manage to do this by completely eliminating salt from their menu. Here are 7 ways that are guaranteed to significantly reduce the consumption of harmful salt, which means to make the diet more healthy and harmonious.
About the benefits and harms of salt
There is a lot of controversy about the benefits and harms of salt. Many doctors and nutritionists are seriously concerned about the excess of salt in the modern diet and associate a number of serious diseases with this. Other experts believe that salt is necessary to maintain metabolic processes and balance the body. Both of them, of course, give quite reasonable and convincing arguments in defense of their position.
Let's not continue the argument, but agree that the truth is somewhere in between. This means that a moderate intake of organic salt is perfectly acceptable and you just need to find a reasonable balance. How to do this will be discussed further.
Nutrition experts recommend consuming, on average, no more than 6 grams of salt per day. This is the norm for an adult, relatively healthy person, and this is approximately one teaspoon without a slide. At the same time, one should not forget about the presence of the so-called "hidden salt" in food.
Here we are not even talking about fast food or convenience foods - scientists have proven that even if a person eats only raw vegetables and fruits, the body already receives about 1 gram of salt per day.
Another important point to think about is that our body is alive. This means that for the proper functioning of all organs and systems, we need organic (living) forms of nutrients. And table salt is a refined, artificial, chemical product in which there is not a hint of organic matter.
Thus, the challenge is to find and use the most organic salt-containing compounds.
sea salt
For some, this information will come as an unpleasant surprise, but the sea salt that can be purchased at any store has nothing to do with natural sea salt. Pretty jars with labels containing purified and iodized "sea" salt are just a good marketing ploy to sell the same harmful and lifeless table salt at a much higher price.
Natural sea salt is large, slightly moist, gray crystals. This salt is obtained by natural drying in the sun, and it has such a complex composition of ionic compounds that modern laboratories are not able to recreate it under artificial conditions.
If you want to buy natural sea salt - pay attention to the French brands "Celtic Sea Salt" and "Fleur de sel" or the English "Maldon Salt" - they are considered the best by world standards.
Himalayan pink salt
Pink salt was naturally created by nature as the sun dried up sea water over the billions of years of the planet's existence. This salt is also known as "halite", which is translated from the Greek word "gallos" and means "sea salt".
Himalayan salt crystals are actually pink in color, which is caused by the high content of iron ions, as well as a number of other trace elements important for health in a bioavailable form. This means that the human body is able to absorb up to 100% of the nutrients that pink Himalayan salt contains.
Great news, right? However, it should be recognized that both natural sea salt and Himalayan pink salt are quite expensive. Moreover, despite the unique chemical composition It is, after all, salt. That is, you should not get too carried away with these types of salt either (remember the average salt intake per day). One great solution is to make homemade condiments.
Universal seasoning
Ingredients may vary depending on preference and availability of ingredients. But it always turns out breathtakingly fragrant, tasty and healthy!
Ingredients:
Himalayan (or sea) salt - 1 tsp
Dry seaweed - 2 tbsp.
Dried herbs (dill, parsley, basil, cilantro, etc.) - 3 tbsp.
Spices (dried ginger, cumin, pepper, cloves, fenugreek, etc.) - 1 tsp
Dried cake from vegetable juices (carrots, celery, pumpkin, etc.) - 1 tbsp.
Cooking:
In the coffee grinder, one by one, load and grind the ingredients used. Then, if necessary, sift the seasoning through a fine sieve, mix and pour into a glass jar with a lid. Store in a dark place and use as needed.
Salt black
Do you notice how colorful our life is, even if we are talking about such an ordinary and familiar seasoning as salt?!
Yes, indeed, salt can also be black. Moreover, there are at least two types of black salt on the market - Russian Kostroma "Thursday" and Indian "Kala Namak".
For the preparation of Kostroma black salt, a very complex technology of kiln roasting of salt with the addition of rye bread and other ingredients. And Indian black salt is mined in the sulfur lakes of India and Pakistan.
“Thursday” salt is small black crystals, and “Kala Namak” is like pink powder - it turns black when it comes into contact with a wet surface. Both types of black salt have a strong smell of hydrogen sulfide, and if you season the dish with such salt, a noticeable aftertaste of eggs appears. In addition, black salts are considered beneficial for health, as they have a rich chemical composition, confirmed by research data.
You, too, can try making a simple coleslaw with black salt and appreciate the interesting effect that comes from using it.
Cabbage salad with black salt
Healthy ingredients and unusual taste - a great choice for a healthy and satisfying meal!
Ingredients:
White cabbage - 150 g
Stem celery - 3 stalks
Ripe avocado - 1 pc.
Greens - 1 bunch (onion, parsley and dill work well)
Lemon juice - 1 tbsp.
Sesame or black cumin seeds - 0.5 tsp
Black salt, ground pepper - to taste
Cooking:
Shred the cabbage, add black salt and gently mash it so that the cabbage gives juice. Add lemon juice, freshly ground black pepper and chopped herbs. Add diced avocado and celery. Mix all ingredients thoroughly. Put the salad on a plate, garnish with green sprigs, sprinkle with sesame or caraway seeds and serve.
Soy sauce
It must be admitted that absolutely all soy sauces are prepared with salt, and therefore no soy sauce can be considered an absolute replacement. But this is a really good opportunity to diversify the everyday palette of tastes and at the same time significantly reduce salt intake.
However, there is one important condition - soy sauce must be of high quality. This means that only four ingredients are allowed in the sauce - soybeans, wheat, water and salt - read the labels carefully! In addition, the cost of soy sauce should be at least 150 rubles per 250 ml. If these conditions are met, there is a chance that the purchased sauce is prepared by natural fermentation and does not contain harmful chemical compounds.
Of course, every fan of Japanese cuisine is familiar with the delicious Teriyaki sauce. Unfortunately, traditionally it is prepared with far from the most useful ingredients. Try making your own homemade version!
Homemade Teriyaki Sauce
This solution is a great way to elevate soy sauce and add an extra benefit to your diet.
Ingredients:
Organic soy sauce - 5 tbsp.
Freshly squeezed orange juice - 50 ml
Peeled garlic - 4 cloves
Fresh peeled ginger root - a slice of about 2 cm.
Cooking:
Place all ingredients in a blender and blend until the consistency is as smooth as possible. Pour the mixture into a container with a tightly ground lid and refrigerate overnight. After infusion, the sauce should be strained to get rid of the fibers. Store in refrigerator and use as needed.
organic seaweed salt
Such "salt" can now be purchased at almost any store. But you can easily cook it yourself - on the way home from work, go to the pharmacy, buy a box with the name "Laminaria Thallus" and at home, in a coffee grinder, grind them into powder.
If necessary, sift the resulting flour through a fine sieve, pour it into a salt shaker and add salt to the food with just such “salt”. In addition to saltiness, you will enrich your food with many additional nutrients.
Salt from algae is especially tasty to sprinkle vegetable salads. Try to cook, for example, such a simple and very healthy salad.
Tomato and celery salad
Bright, cute, simple and at the same time incredibly useful and piquant. This salad can be prepared in just 10 minutes!
Ingredients:
Celery stalks - 6-8 pcs.
Cherry tomatoes - 500 g
Onion - 1 large head
Freshly squeezed orange juice - 4 tbsp.
Parsley greens - a small bunch
Ground kelp (seaweed) - 1 tbsp.
Vegetable oil, ground black pepper - to taste
Cooking:
Pour onion sliced into half rings with freshly squeezed orange juice. Add oil, ground kelp, pepper and mix. Cut the celery stalks into slices, "cherry" - into halves, finely chop the parsley. Mix all ingredients in a deep bowl. Put the salad on a plate, garnish with parsley, freshly ground pepper and serve.
organic celery salt
Fresh stalks of petiole celery, except for the widest range of others useful substances, also contain an incredible amount of sodium in organic form. The presence of sodium gives celery a salty taste and this can and should be used to reduce the overall amount of salt consumed.
They came up with the idea of making "dry salt" from stalked celery in the Online Real Food Store "I-ME". It is easy to order, but it is quite expensive. Judge for yourself - only 25 grams of celery salt costs 220 rubles. It’s better to “get confused” a little and make celery salt yourself.
It's not difficult at all! You just need to cut the celery stalks into small slices and dry them at a temperature not exceeding 45C until a crunch (then the celery will keep maximum amount beneficial substances). Store dried celery in a glass jar and grind in a coffee grinder as needed.
Probably everyone knows about the best detox salad of all time? With the light hand of Paul Bragg, he is known as "Panicle" and is famous for its phenomenal bowel cleansing properties. Traditionally, this salad consists of raw cabbage, beets and carrots without salt and without any additional ingredients. Salad panicle is really very useful, but, unfortunately, it is impossible to call it tasty.
Try making an improved 'panicle' using organic celery 'salt' and you'll see that healthy can be delicious!
An improved version of lettuce panicle
It is thanks to celery that this updated salad acquires not only a wonderful taste, but also an additional portion of useful substances.
Ingredients:
White cabbage - 100 g
Raw carrots - 100 g
Raw beets - 100 g
Salt from celery - 1 tbsp. without a slide (or fresh petioles - 2 stalks)
Lemon juice - 1 tbsp.
Onion greens - 1-2 feathers
Cooking:
Finely chop the cabbage and mash a little so that it releases the juice. Grate carrots and beets. Add lemon juice, dry celery salt to the salad and mix thoroughly. If you decide to use fresh celery stalks, it's best to cut them into small pieces, place them in a blender and puree with lemon juice. Stir salad, garnish green onion and enjoy the taste and benefits!
Sour juices, garlic, herbs
The brighter and richer the taste of the spices that you use in your daily diet, the more interesting the flavor palette becomes. And the less salt is required to taste the food. Be sure to try to expand the usual range of spices and spices. For example, prepare natural mustard sauce according to this recipe - you will be surprised how delicious every meal can be.
mustard seed sauce
Such a sauce, made from 100% natural ingredients, among other things, will also help speed up the process of getting rid of extra pounds! Since the substances that are contained in mustard seeds contribute to the process of splitting fats in the body.
Ingredients:
Mustard seed - 2 tbsp.
Sweet and sour apple - 1 pc. (best variety "Semerenko")
Freshly squeezed lemon juice - 2 tbsp.
Vegetable oil - 3 tbsp. (use cold pressed oil)
Spices - turmeric, ground cloves, cinnamon, nutmeg - 1/5 tsp each.
Cooking:
Grind spices and mustard seeds in a coffee grinder. Puree the peeled apple in a blender and mix with ground spices. Add lemon juice, oil to the mixture and again punch in a blender until the most homogeneous consistency. Transfer the finished sauce to a glass jar with a tightly ground lid and leave in the refrigerator to infuse for 1 day. Then, you can use homemade mustard as an addition to any suitable dishes.
Thus, we have considered all possible ways Reduce your intake of harmful salt. If you take into account at least some of the proposed recommendations, you can significantly improve your diet and take one step closer to ideal well-being.
It is not for nothing that many doctors call salt “white death” and advise replacing it with other alternative products, because it really negatively affects health.
Why you shouldn't eat too much salt
Of course, no one consumes salt in its pure form, but many products contain it - for example, sausage, bread, etc. Thus, a complete rejection of white powder is possible only if a person replaces food prepared with its addition.
What is the harm of salt
- The biggest danger of salt is that it is able to retain water in the body, resulting in swelling, increased stress on the heart and kidneys, and headaches.
- In addition, salt increases blood pressure, thereby increasing the risk of stroke or heart attack.
- In some cases, due to irritation of the gastric mucosa, an ulcer or gastritis may occur, and cataracts also develop.
A separate issue is the replacement of salt on a diet: this must be done, because. due to the fact that this mineral delays fluid retention, get rid of excess weight will be very problematic. Sometimes everything happens exactly the opposite: a person limits his diet to 1000 Kcal per day, but eats salty foods, as a result of which he does not lose weight, but gains kilograms.
How can you replace sea or table salt:
- Add spices to dishes that give them a salty taste;
- Filling food with oils that make it more salty;
- Eat certain foods and seasonings in your meals, such as seaweed, garlic, onions, or soy sauce.
How to replace salt in food: lists of alternative products ^
Products that replace salt in food
There are several reasons why you should reduce your intake or completely eliminate salt:
- This helps to improve vision, so those who have problems with it should eat unsalted food;
- A low-salt diet helps to reduce the number of attacks in bronchial asthma, as well as remove excess fluid in the body;
- You need to start small: do not immediately give up the white mineral, but gradually reduce its doses - this will help to avoid a breakdown in the form of a return to the previous diet.
What can replace salt with a salt-free diet
For those who have chosen for themselves, it is important to know how to replace salt when losing weight, because such products can give dishes a very pleasant taste and make them more useful:
- Herbs can be added to cereals and salads: rosemary, thyme, basil, parsley, curry, oregano, mint, ginger. Garlic and onion are also suitable here;
- When cooking poultry and meat, marinades should be made with the addition of lemon, garlic, orange peel, olive oil or orange juice.
Can salt be substituted for soy sauce?
- Of course, soy sauce cannot be called a complete alternative to salt, because. in it it is in any case present, but its quantity there is very small.
- It should be borne in mind here that when used during a diet, it increases the calorie content of the diet, so you need to carefully monitor this, otherwise you will not be able to lose weight.
Spices that replace salt
Any dish can be made tasty and healthy if you know what can replace salt. These include the following spices:
- Hot peppers,
- Garlic,
- cilantro,
- Basil,
- Sage,
- Bay leaf,
- Thyme,
- Dill,
- Parsley,
- Apple vinegar.
How to give up salt when cooking: an alternative replacement
Having decided to switch to a salt-free diet, you need to familiarize yourself with what can replace salt:
- Sesame oil;
- Walnut oil;
- pomegranate or lemon juice;
- Raw or dried garlic: it can be added to salads, soups or meat - from this dish will be more palatable;
- Seaweed: it is brackish in itself, but it is not recommended to purchase jars with a product that already contains a large amount of salt - kelp should be only natural;
- dried herbs;
- Sea salt: unlike table salt, it is beneficial for health, as it contains iodine and many other trace elements;
- Spices;
- Soy sauce (during the diet, its amount should be limited).
What to replace sea salt
- Despite the fact that in comparison with table salt, sea salt remains a favorite, many prefer to refuse it.
- A good substitute for it is garlic, herbs and lemon juice: all these products have a unique composition that allows you to completely compensate for the lack of trace elements and vitamins important for health.
How to replace salt on a raw food diet
- Raw foodists also often do not know how to replace salt in food, because they have to eat mainly vegetables, and unsalted dishes from them can be tasteless.
- Solving this problem is quite simple: you can add kelp, garlic, beetroot soy sauce, celery or dry seasonings to food - all of which can improve palatability.
How to replace table salt and is it worth it: the opinion of doctors ^
Almost all doctors claim that the rejection of salt leads to improved health, while an excess can cause many diseases: cataracts, ulcers, gastritis, thrombosis, atherosclerosis of blood vessels, obesity, joint diseases and salt deposits.
It is for these reasons that doctors advise limiting the dosage of the mineral in dishes to 3-4 g per day (this is the amount of salt that can be excreted along with urine), or even replacing it with other products.
This approach significantly reduces the likelihood of the above diseases and allows you to always keep yourself in shape for those who follow their figure or struggle with being overweight.
Sooner or later, a person, due to poor health, thinks about how to replace salt in food? We are accustomed to the salty taste, we just can’t imagine how to eat a dish without such a flavor. Doctors are concerned - its excess is harmful to our health.
How to replace salt in food for hypertensive patients, for weight loss:
By limiting or refusing salt, we replace it with other products or spices. No discomfort will be felt, gradually you will forget about sodium. The advantage will be excellent health, normal numbers of the tonometer, the best work of all organs. For many, the positive point is. In some cases, a very significant motivation.
The impact of the "white death" on health:
Salt has no positive effect on health. It raises blood pressure, has a harmful effect on the heart and kidneys. Increases the risk of atherosclerosis, stroke, coronary heart disease.
They don't call it the "White Death" for nothing. Salt is not needed at all if we want to deliver sodium to the body. In the main products, it is in sufficient quantities, you do not need to add anything additionally.
Statistics show that a person eats about 12-15 g of sodium every day instead of the norm - 5 g per day. Salt is hidden in bread, sausages, cheese, canned food, mixed spices, prepared meals.
Of course, you can not refuse to use the taste of sodium completely, especially at first. Check food labels for sodium content when buying food. For example, 1 g of sodium corresponds to 2.5 g of salt.
Salt content in popular products (per 100 g):
- Green peas - 0.45 g.
- White bread - 0.60 g.
- Ketchup - 2.40 g.
- Pickled cucumber - 1.76 g.
- Sauerkraut— 0 65
- Pickled herring - 2, 73 g.
- Ham - 2, 57 g.
- When preparing soup from bags in one plate, the content is from 0.7 to 1 g of salt.
The most reasonable thing in such cases is to replace the taste of sodium with other ingredients. I present to you ways to replace salt in food with delicious substitutes.
What can replace salt in food for taste:
Herbs:
Most useful way replacements. They not only support the taste, but also improve the functioning of the liver, pancreas, and intestines.
Basil:
Suitable for meat and vegetable dishes. It has a rather sharp, strong taste and aroma. Fresh leaves should be added at the end of cooking so that they do not lose their valuable properties at high temperatures.
Tarragon:
The mild taste of tarragon is suitable for poultry meat, sauces, omelettes, fried eggs. Season dishes from bean groats, fish with previously seasoned coriander. This improves the taste.
Thyme:
Thyme adds flavor to marinated dishes and seafood. Herbs can be served either fresh or dried.
Lovage:
Lovage has a strong, spicy smell. Bitter-sweet taste. Most often it is added to soups, sauces, meat or salads. Lovage, one of the ingredients of the famous Maggi spice, many herbal mixtures, instant soups.
Melissa:
Fresh melissa leaves go well with green salad, poultry. Used to flavor vinegar, marinades.
Sage:
Rub fresh sage over the meat before roasting. The taste is amazing, try it. Used for cooking fish, poultry meat.
Parsley:
Fresh, finely chopped parsley easily masks the lack of salty taste, especially in soups, salads, sauces.
Kelp:
Seaweed granules can replace salt in bread, food products. Replace "white death". You can buy a dry mix and grind at home in a coffee grinder. Get an intense, salty taste.
Laminaria contains traces of salt, rich in nutrients, iodine. It swells in the intestines, gives a feeling of satiety, which helps in the fight against obesity.
The effect of herbs on the body:
Herbs enhance the flavor of the dish. Thanks to them, the dishes are devoid of excess calories, sodium, fat. It is a good substitute for young children who should avoid salt.
Herbs support liver function, improve digestion, eliminate bloating, indigestion. Gradually, reduce the attractiveness of salty foods.
Use herbs: basil, oregano, bay leaf. Add marjoram, tarragon, sage, coriander to dishes. Do not neglect lovage, pepper, parsley and other herbs.
Herbal Salt:
Ordinary, table sodium can be replaced with herbal salt. It is more fragrant, it will take less to eat. In stores, you can buy salts with the addition of potassium, magnesium, with a limited amount of sodium. Recommended for people with cardiovascular problems.
Typically, such a product contains a mixture of herbs - basil, oregano, thyme, mustard, black pepper, combined with iodized salt. May contain garlic, rosemary, thyme, dill, parsley or lovage. It can be used for almost any dish for lunch or for sandwiches, salads for dinner.
The iodine found in herbal salt is a mineral needed for the production of thyroid hormones. Its deficiency is the cause of many serious health problems, such as hypothyroidism. In case of allergy to any component of the composition of the product, replace it with another product.
- A small amount of dry garlic gives the dish an original taste and aroma.
- Exactly the same with onions.
- Ginger has a sharp, uniform burning taste. Has a slightly lemony aroma.
- Marjoram is added with leaves, stems, flowers.
- Should be used fresh, suitable in dried form
How to replace salt in food for hypertensive patients:
Sea salt:
A healthier alternative is to replace it with sea salt. It is obtained by very slow evaporation of sea water. It is not subjected to any other processing, except for grinding. It contains all the richness of the mineral composition of the sea - sodium, magnesium, calcium. Many trace elements - iodine, manganese, iron, fluorine.
Contains marine microorganisms that contribute to the intake of natural iodine. Sea salt has grey colour sometimes slightly damp. Only this color of sea soy means the content of a large amount of minerals.
It is characterized by a much more intense taste, so it should be used in small quantities. Can be ground with a coffee grinder to a fine grind. Many coffee grinders do not do this well due to weak blades. Use a mortar or special salt mills.
Low sodium salt:
The taste is not at all different from table salt, but much healthier. Using this type, we not only reduce the excess of harmful sodium, but also provide the body with the necessary magnesium and potassium. The condition of the heart muscle improves. The product is indicated in nutrition for children.
Pink Himalayan Salt:
This is the original salt from Pakistan. Considered the healthiest, purest salt in the world. Its crystals are pure, natural in composition. Does not contain harmful ingredients. The trace elements contained in it are easily absorbed in the body. Contains up to 84 minerals needed by the body.
Used in cosmetics, medicine. A suitable solution for people struggling with being overweight. Applying this option results in excess liquid from the human body. Allowed to use up to 5 grams / day.
Other replacement options:
There are also varieties of black salt, but it does not smell very pleasant when cooked. We will not consider it here.
There are options for replacing salt with mustard. At home cooking do not forget - sodium is not added to it. You can smear on a piece of meat or add to a side dish, then mix thoroughly. Try it, original, delicious, great.
Iodized Salt:
Due to the high content of iodine, our "white death" becomes cleaner and drier. Iodine is absolutely non-toxic, safe for health substance. Iodine deficiency leads to serious health problems - reproductive disorders, hypothyroidism.
Iodized salt can be added to any dish, it does not adversely affect the quality of food. To prevent iodine from disappearing, add a little to the finished dish.
Wrap the jar of salt well to keep the iodine from escaping. Its shelf life is not more than one month. Look at the package. It is impossible to pickle vegetables or salt for the winter. Vegetables will be soft, tasteless. You need rock salt.
Spice mixes at home:
- Make a flavorful sodium replacement for your family at home.
- Get sea salt, grind.
- Finely grind the desired dry herbs in a coffee grinder or meat grinder.
- Do not forget about pepper, horseradish, mustard, if you like.
- Mix everything.
- Store in a closed jar.
How to replace salt in food when losing weight - fresh vegetables, fruits:
Different types of salads will help you get used to replacing the usual taste. Start by seasoning them with herbs. Who loves with onions, dill, garlic. Over time, people get used to eating them without any additives.
Many herbs are diuretic, such as parsley.By themselves, vegetables, fruits remove excess fluid, cleanse the body well. The belly and hips stop growing. The person is losing weight.
Avoid salty snacks:
Chips, bread sticks, salted peanuts, popcorn, crackers are delicious snacks that are very harmful to the body. With them it is more convenient to spend time with friends, watch movies, an easy way to get rid of hunger.
Unfortunately, from such an application, we will gradually inflate in size and weight. Problems start with blood pressure, shortness of breath will appear, the kidneys will suffer. If you want to be healthy, give up the usual taste of salty foods.
How to replace salt in food, today we met. I hope you will actively apply the recipes in practice.
Good luck!
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