Често готварска сол и натрий (Sodium) се приема че се отнасят за едно и също нещо.
Но има ли разлика между тях? Нека разгледаме нещата по-подробно за да разберем повече:
Сол и Натрий. Едно и също нещо ли са?
Натрият е минерал който се съдържа по начало в някои храни той може да бъде и изкуствено добавен по време на прозиводството на някои храни. Понякога и двете неща може да се случат.
Храни които по начало имат голямо богато съдържание на натрий са целината, млякото, червеното цвекло и др.
Обработените и опакованите храни могат да бъдат източници на натрий също. Повече от 75% от приемът на натрий на повечето хора идва от различни преработени храни. Такива са всякакви сухи супички, замразени храни, полуфабрикати и др.
Солта от друга страна е комбинация от натрий и хлорид. Точно натрият в солта е вредната съставка която е свързана с повишавне на кръвното налягане и повишен риск от други сърдечно-съдови заболявания.
Съотношението между тези минерали в солта е приблизително:
- 40% натрий
- 60% хлорид
Почти цялият ни прием на натрий идва под формата на натриев хлорид (сол). Останалта част идва от други източници на натрий. Примерно от сода за готвене, която е натриев бикарбонат.
Прекалено големия прием на натрий може да навреди на сърцето.
Препоръчителен прием
Затова се препоръчва да се следи количеството на натрий който приемаме с храната всеки ден. Министерството на здравеопазването препоръчва да не се приемат повече от 2000 мг натрий на ден, които се равняват приблизително на 5 грама сол (около една чаена лъжичка). Разбира се възможно е при интензитетни тренировки, физическа активност и тежка физическа работа нуждата от натриев хлор да се повиши. Също по данни от МЗ средният прием на сол в България надвишава нормата в пъти и е над 10 грама на ден.
От друга страна Американската Сърдечна Асоциация казват да не се надвишават 2300 мг натрин на ден. Като препоръчват приемът на натрий да се ограничи дори повече като и да не се приемат повече от 1500 мг.
В кои храни има сол?
В много храни има сол. Много от преработените храни и полуфабрикатите имат добавена сол.
Тя се използва и добавя като консервант за запазването на храната и др.
Дори хлябът съдържа сол която се използва за да затегне структурата на глутена правейки тестото по-здраво.
Има ли разлика между различните видове сол?
Морска сол.
Често морската сол се смята за по-здраволсовна от обикновенната сол те съдържат приблизително енакво количество натрий.
Морксата сол се получава чрез процес на изпаряване на морската вода. Обикновенно тя преминава през малко технологична обработка. В зависимост от източника на вода е възможно да има остатъчни следи от различни други минерали и елементи. Това може да доведе до различни оцветявания и вкус на морската сол.
А какво остава за хималайската сол?
Хималайската сол е 98% натриев хлорид (обикновенна сол). Разбира се, тя съдържа следи от други минерали, но количеството им е малко и е спорно дали оказва значително влияние.
Много по-добър вариант е да си набавяте тези минерали и елементи чрез здравословно хранене от колкото да се надявате на малко сол.
В крайна сметка солта си е сол. Това важи за хималайската сол, кошер сол, кетлска сол и тн. Дали тя е розова, бяла, черна или под формата на цели кристали няма никакво значение.
Тя оказва еднакво влияние върху тялото Ви. Въпреки че някои видове сол могат да бъдат източници на други минерали то натрият ще е в еднакво съотношение.
Не зависимо коя сол предпочитате е важно да я консумирате с мярка.
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