Aunque la sal es una parte importante de tu dieta, comer demasiada puede ser perjudicial y las estadísticas muestran que la mayoría de los estadounidenses consumen demasiada sal. A pesar de que la cantidad recomendada de sodio por día es de 2.400 mg, la dieta típica incluye entre 3.000 y 5.000 mg, según el sitio web That’s Fit. Sólo 500 mg al día son necesarios para mantener tu cuerpo funcionando correctamente.
¿Qué tiene el sodio?
No elimines la sal de tu dieta por completo, ya que el cuerpo la necesita para funcionar correctamente. El sodio mantiene el equilibrio de los fluidos de tu cuerpo, transmite los impulsos nerviosos y juega un papel importante en la contracción y relajación de los músculos. Sin embargo, el exceso de sodio en la dieta puede tener un efecto negativo en tu cuerpo. El sodio atrae y retiene el agua, lo que lleva a un volumen creciente de la sangre, lo que hace que tu corazón trabaje más duro para mover la sangre a través de tu cuerpo. Esto aumenta la presión en las arterias.
Dónde se puede encontrar la sal
Hay muchas de fuentes ocultas de sodio en una dieta típica. La mayor parte del sodio que consumimos proviene de los alimentos que son procesados y pre-preparados, de acuerdo con MayoClinic.com. El sodio conserva el alimento y mejora el sabor, pero puede aumentar drásticamente la cantidad de sal que consumes. El sodio aparece naturalmente en los alimentos, como apio, leche, carne y mariscos. No afecta a la ingesta de sodio como muchos otros alimentos procesados , pero puede aumentar con el tiempo. Por último, está la sal que ponemos en nuestros alimentos nosotros mismos, ya sea porque la receta lo requiere o porque la sal da sabor a tu comida en la mesa.
Sensibilidad al sodio
El sodio afecta a ciertas personas más que a otras. A las personas con mayor sensibilidad el sodio les provoca retención de líquidos y aumento de la presión arterial, de acuerdo con MayoClinic.com. La presión arterial alta puede conducir a enfermedades del corazón, derrame cerebral, enfermedad renal o insuficiencia cardiaca congestiva. Si eres sensible al sodio, es importante que reduzcas el consumo de sal.
Cuánto necesitas
Los niveles adecuados de sodio dependerán de tu salud. Las Guías Alimentarias 2005 para los estadounidenses recomiendan un consumo máximo de 2.400 mg por día para adultos sanos. Sin embargo, las personas con presión arterial alta, enfermedad renal o diabetes, o los que son de color negro o de mediana edad deben consumir 1.500 mg o menos al día. Para reducir el consumo de sal, trata de hacer una receta sin sal primero y luego ve agregando más en el proceso si encuentras que el platillo realmente necesita sodio extra para el sabor.
Efecto de la sal en el peso
Los que tratan de perder peso podrían encontrar que el exceso de sodio causa estragos en tu cintura. Aunque la sal no afecta a los depósitos de grasa en tu cuerpo, según el sitio web That’s Fit, aumenta tu peso en libras, ya que hace que se retenga líquido. Una ingesta baja en sal puede causar la pérdida temporal de peso porque tu cuerpo va a expulsar el agua. Si estás tratando de mantener un cierto peso, mantén los niveles de sodio al mínimo.
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