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¿Utilizar sal en la comida o no? Gran dilema
La sal es un excelente potenciador del sabor, nos encanta, todos tenemos un salero para cocinar e incluso otro en la mesa. Es un fantástico elemento para el cuerpo humano pero ¿Qué ocurre cuando nos pasamos? Deja de ser un aliado para actuar totalmente en contra de nuestro organismo. Por increíble que parezca muchos restaurantes han llegado a utilizarlo como estrategia para generar sed en los clientes y que consuman más bebidas.
¿Por qué utilizar sal?
La sal o cloruro sódico es la mayor fuente de sodio de nuestra dieta, aunque hay otra parte de sodio que procede de los aditivos, potenciadores del sabor o conservantes de los alimentos. Regula la cantidad de líquidos en nuestro cuerpo y coopera en la transmisión de impulsos nerviosos Las necesidades de sal varían según la persona, edad, peso, actividad física, etc. Pero todos la necesitamos para que el organismo esté hidratado y funcione correctamente.
¿Por qué no utilizar sal?
El exceso de sal propicia el desarrollo de enfermedades cardiacas, retención de líquidos, aumento de peso corporal, exceso de trabajo par hígado y riñones, etc. Según algunos investigadores la sal daña las paredes de los capilares del cerebro contribuyendo a un gradual deterioro de la memoria.
Cantidad diaria recomendada
Probablemente no somos capaces de calcular cuánta sal tomamos a diario aunque se estima que los españoles consumimos una media de 9,8gr al día, se recomienda que la población en términos generales consuma como máximo 5gr o 2gr de sodio al día. En el caso de los niños hablaríamos de 1 a 3 gr para menores de 7 años, 4gr para niños entre 7 y 10 años y 5gr de esa edad en adelante.
¿Cómo calcular la sal de un alimento?
En la etiqueta nutricional de un alimento encontrarás su cantidad de sodio
SAL = sodio x 2,5
Podemos considerar que un alimento tiene un bajo contenido en sodio/sal cuando tiene menos de 0,15-0,30gr por 100gr o ml de producto.
Muy bajo contenido en sodio/sal corresponde a no más de 0,04-0,10gr por 100gr o ml.
Sin sodio ni sal se considera a no más de 0,005-0,01gr por 100gr o ml.
Tipos de sal
Antiguamente se distinguía entre sal fina y sal gorda, mientras que hoy hablamos de sal maldon, oshima, ahumada, sal del Himalaya, sal negra y un largo etc.
Sal MALDON: Procedente de Inglaterra y difícil de obtener ya que se necesitan unas condiciones climatológicas determinadas y de elaboración artesanal. Suele formar cristales en forma de escamas ideal para asados y parrillas. Debemos emplear poca cantidad ya que es más pura que la sal de cocina habitual.
Sal OSHIMA: Esta sal deja un cerco pálido cuando se disuelve como consecuencia de su contenido en sales no sódicas, se produce en Japón y por lo general cuesta bastante encontrarla.
Sal AHUMADA: Es la sal que obtenemos al añadir aditivos a la sal para que le den ese sabor y olor a “humo”, se utiliza por ejemplo para anchoas ahumadas o salmón, aunque no agrada por igual a todo el mundo.
Sal ROSA DEL HIMALAYA: Es una sal de color rosado con un sutil sabor salado, supuestamente se extrae en estratos geológicos sedimentarios del Himalaya, aunque se dice que procede principalmente de Pakista y América Latina. Últimamente esta sal está muy de moda, sobre todo por la publicidad que se le ha hecho.
Sal MARINA: Derivada de la evaporación del agua de mar sin refinar, contiene nutrientes similares a la sal de mesa que utiliza el 90% de la población.
Sal NEGRA: Tiene buen contenido de yodo, magnesio y cobre, es un tipo de sal poco refinada, de color negro y sabor intenso.
Conclusión
Hoy en día la mayoría de las personas consumen mucha más cantidad de sal de la necesaria y en realidad casi todas poseen nutrientes muy similares, únicamente variando su color, textura, color o aroma.
Tened cuidado porque algunos alimentos como el pescado ahumado, la mortadela, las salchichas, palomitas, frutos secos salados, salsas, latas… por si solos contienen altas cantidades de sal aunque no tengamos la sensación de que están salados. Así que hasta cierto punto podríamos cocinar sin sal y seguramente ya ingieras toda la necesaria por parte de los productos envasados y conservas.
No pongo en duda que una elevada presión arterial supone un riesgo cardiovascular, pero a veces debemos recordar que nuestro cuerpo necesita el sodio para vivir. No se trata de luchar contra el consumo de sal por completo pero si moderar las cantidades que consumimos. Y sobre todo, recuerda que muchas veces las propiedades que promete la publicidad no justifican el elevado precio de algunas sales.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Preselección España para el mundial 2021 - 26 mayo, 2022
- Competición Jan Tana Pro - 26 mayo, 2022
- Artículo Mucho más que músculos - 25 mayo, 2022
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