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Eating too much salt and sugar every day is the cause of overweight, obesity and chronic diseases such as diabetes, hypertension, cancer. It is necessary to calculate the amount of sugar and salt needed for the body every day to use spices and foods appropriately to protect health.1. How much salt does the body need each day?
The body's need for salt is calculated according to the need for sodium. According to the World Health Organization, an adult should consume less than 2000mg of sodium (equivalent to less than 5g of salt) per day. The minimum body sodium level that must be provided daily to ensure normal functioning is estimated at 200-500mg/day, equivalent to 0.5-1.2g salt/day.1.1 Signs the body lacks or too much salt Signs the body has too much salt is increased thirst, drinking a lot of water, high blood pressure. Signs of a lack of salt in the body are vomiting, headache, restlessness, muscle weakness, cramps and, if severe, coma.
However, the above symptoms are not specific to identify excess or lack of salt. For an accurate diagnosis, a blood test is needed.
1.2 How to calculate the amount of salt in the body according to the daily diet. Natural foods in daily meals contain 400mg of sodium (equivalent to 1g of salt) and seafood will have a higher amount of salt.
1g salt has about 400mg sodium 1g seasoning has about 200mg sodium 1g monosodium glutamate has 130mg sodium 1ml fish sauce has 77mg sodium 1ml soy sauce has 56mg sodium Each package of noodles contains an average of 4.3g salt (about 1700mg sodium) Adults no should eat more than 6g salt a day. According to a survey by the Ministry of Health, Vietnamese people are consuming an average of 9.4g of salt/person/day, nearly double the recommended level. A diet high in salt is the leading cause of high blood pressure and cardiovascular disease.
Bạn nạp vào cơ thể khoảng 4,3g muối khi ăn một gói mỳ
2. How much sugar does the body need each day?
There are 3 types of sugar that the body absorbs from food including:Simple sugars in composition only include 1 sugar molecule. For example, fructose is abundant in fruit. Double sugar in composition contains 2 sugar molecules. For example, sucrose (found in cane sugar, beet sugar...), lactose (in milk), maltose (found in wheat, barley) Polymolecular sugar, also known as complex sugars, in the composition contains many sugar molecules, usually found in rice, bread, cereals, potatoes, corn... Of the total carbohydrate energy absorbed by the body, 70% should be complex sugars, simple sugars should account for 5%, the rest is double track.
Because sugar is the main source of energy for all body activities, daily meals should be full of foods containing complex sugars. The amount of sugar more or less will depend on the energy needs of each person.
2.1 Signs of the body lack or excess of sugar Signs of the body lack of sugar are feeling of hunger, decreased ability to concentrate, shivering and cold hands and feet, fatigue, blood tests show low blood sugar. When the body lacks sugar for a long time, it will lead to weight loss.
If the body absorbs too much sugar, it will lead to hyperglycemia, which in the long term will turn into diabetes. Patients often have no clinical symptoms and are only detected when testing blood sugar or doing a glucose tolerance test. Excess sugar can also accumulate as stored fat in the body, causing overweight and obesity.
2.2 How to calculate the amount of sugar in the body according to the daily diet For office workers, the energy requirement is about 1600-1800Kcal, the carbohydrate energy should be provided from 960-1800Kcal.
1 bowl of rice provides 180-200Kcal, respectively contains about 45-50g of sugar.
Một bát cơm tương đương với khoảng 45-50g đường
Milks containing 6-10g of sugar / 100g of products Soft drinks and milk are foods that provide a high amount of sugar, should be used reasonably to avoid excess sugar consumption.If consuming 100g of sugar When refined, the body takes in about 397Kcal and 100g of granulated sugar produces about 383Kcal of energy. Therefore, when processing, you should use granulated sugar instead of refined sugar. Excessive consumption of salt and sugar is the cause of overweight, obesity, hypertension, heart disease, diabetes, cancer.. .Consumers should be wise in their daily food choices and use alternative spices with lower sugar and salt content to protect their health.
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