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Salt in nutrition
The contents

  • Proper diet and salt: how to use?
  • Is it possible to add salt to dishes to help with weight loss?
  • Interesting recipes without salt
    • Baked fish
    • Boiled chicken breast
    • Broccoli with cheese
    • Soup
    • Rice with seafood

Salt is a very important product in human nutrition. Its deficiency or excess can lead to serious health problems. Therefore, salt must be in the diet. But how much can be consumed?

Proper diet and salt: how to use?

Constantly live without salt it is impossible. If salt is not enough, you may experience symptoms such as fatigue, reduction of pressure, loss of taste of food, memory impairment, dizziness, nausea, loss of appetite. The body when it is dehydrated.

Excess salt leads to fluid retention in the body, so there is swelling, possible kidney failure, high blood pressure, thirst, excessive anxiety.

How many of this product you can eat per day if a person cares about their health and adhere to proper nutrition? In the evening you can eat 2-3 g, it is less than a teaspoon. However, currently people a day often consumes 10-12 g of salt, which is much more acceptable.

Of course, salt cannot be refused, because it will cause problems. But it should not be misused. Proper nutrition involves the consumption of wholesome food. And salt, though is a useful product that can cause diseases. Therefore, food should be salted moderately. And sometimes you can replace salt with herbs, spices. We must remember that salt is already contained in vegetables, bread, mushrooms, meat and other products.

Do not dramatically reduce the use of the product, to restrict salt should be gradual. Just to add to meals it should be less and less. And instead of salt you can use pomegranate, lemon, cranberry juice, various spices — garlic, onion, horseradish, parsley, dill.

Is it possible to add salt to dishes to help with weight loss?

Proper diet is eating healthy and wholesome food, without any harsh restrictions. Here everything is clear. What to do when losing weight? There are special salt-free diets that help to get rid of extra pounds.

Weight loss involves certain limitations, so to eliminate salt or reduce it dramatically, but only for a while. If you give up salt completely, along with the water from the body will take many valuable elements (chlorine, magnesium, potassium, sodium). So stick with salt-free diets from time to time, but not more than seven days and with long breaks (2-3 months).

Is useful than no salt for weight loss? It’s very simple. First, the salt stimulates the appetite. And if it is removed, the overeating can be forgotten. Secondly, this product retains water in the body, hence the swelling. And not only do they lead to excess weight, but also harm different organs and systems. And even after Solon often want to eat sweet. Therefore, there is a risk of harmful Supplement the meal with sweets.

How to keep a salt-free diet? You should eat little but often. Food to prepare with stewing, boiling or roasting, but frying is not. Salt should be replaced with spices and herbs. As for the foods allowed are eggs, lean meat and fish, dried fruit, nuts, bread without salt, berries, vegetables, fruits (but not canned), dairy products, cereals, legumes, spices, green tea and coffee.

To build diet menu very easily. Here’s an example:

  • Breakfast: oatmeal with milk and dried fruit and honey, green tea, and buckwheat, tea and toast; or cottage cheese casserole with apples, coffee;
  • snack: fruit or berries;
  • lunch: vegetable soup, meat with herbs, yogurt; or boiled chicken, braised cabbage, tomato juice; or a baked fish, salad, millet and vegetable juice;
  • snack: Apple and yogurt, a pear and a couple of walnuts; or fruit salad;
  • dinner: steamed fish, egg and salad; or boiled beef and baked vegetables, tomato juice; or vegetable soup, a slice of roast veal, tomato, rye bread and yogurt.

So, we must remember that without salt the food will be inferior, but also the abuse of this product impossible. Where possible, you should use herbs and spices instead of salt.

Interesting recipes without salt

In principle, without salt, you can cook any dish. In soups, you can add garlic, Basil, dill, oregano, marjoram. In meat and fish cranberry or lemon juice, onion, horseradish, grain mustard. Recipes can be different. But here are a few original and simple recipes.

Baked fish

Cut the fish sprinkle with lemon juice, sprinkle with chopped herbs (better to take different herbs). Wrap in foil and roast for about half an hour.

Boiled chicken breast

Pour parsley roots, a piece of celery, carrots and onion with water. Boil for five minutes. Add chicken breast, Bay leaf, allspice pepper and cook until tender. Ready breast, sprinkle with chopped parsley.

Broccoli with cheese

Broccoli disassemble on inflorescences, cut the cheese into thin slices. Put in a baking pan cabbage, cheese, add different spices to taste. Bake fifteen minutes, covering with foil. A very simple but hearty recipe.


In boiling water put the cauliflower, sliced celery, green beans, zucchini, diced. Cook almost to readiness. At the end of cooking add the Bay leaf, marjoram, tomatoes, garlic cloves, black pepper. Boil for three minutes, remove Bay leaf, blend. To serve, sprinkle with herbs and grated cheese.

Rice with seafood

Chop the onion, fry gently. Add 200 g rice, a little white wine and fish stock, add the saffron. Simmer fifteen minutes, then add one pound of seafood mix (can take less) and cook for another seven minutes. You can just add shrimp or mussels (all depends on your desire).

And weight loss, and proper nutrition will only benefit if pickle dishes less than usual. So look for interesting recipes without the salt, and gradually reduce its consumption. In fact, meals without salt with different herbs can also be very tasty.

Take the testdo you Observe the rules of healthy eating? Do you know the principles of healthy eating? Take the test and find out the truth about your diet!

Uses photographs Shutterstock


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