Reduce Asupan Saos And Caps To The First Step In The Daily Salt Asupan Control

Illustration (Mister Mister/Pexels)

JAKARTA - There are various ways you can do to control the intake of daily salt so as not to overdo it, one of which is reducing the intake of soy sauce, soy sauce or chili sauce while eating.

"It can reduce the consumption of processed products, add spices (in cooking), garlic (for several types of dishes), mushrooms, eating fresh foods such as fruit and vegetables or choosing low-salt products," said Certified Nutrition and Wellness Consultant Nutrifood, Moch. Aldis Ruslialdi in "NutriClass" reported by ANTARA, Friday, July 7.

Spices can help add flavor without adding a lot of salt, while mushrooms have a natural MSG so that it can be your choice to add a savory taste to the food. Aldis said the maximum limit for salt intake per day is five grams or one teaspoon. If it is excessive, it risks causing blood pressure to be disrupted and one of them ends in hypertension.

"Garam is limited because it is related to disturbed blood pressure. Salt can make a lot of blood water, blood pressure will be higher," he said.

The encouragement to control salt intake, especially for those living in the Asian region, including Indonesia, is also related to the tendency of people in the region to consume more than six grams of salt.

Data from the British Medical Journal in 2009 shows that people in Asia consume more than 12 grams of salt per day. Then, 72-76 percent of this salt consumption comes from adding salt while cooking and eating, according to data from Comprehensive Reviews in Food Science and Food Safety.

A number of foods such as egg fried rice containing at least one tablespoon of salt, bento teriyaki dishes can have 2/3 tablespoons of salt per serving, sausages every three pieces can contain one tablespoon of salt, while one serving of meatballs generally has one tablespoon of salt.

Other foods, such as hamburgers can be contained 1/3 tablespoons of salt, chips or chips containing 1/4 tablespoons of salt per hand held, then chicken nuggets every four pieces can have 1/4 tablespoons of salt