Como cozinhar com menos sal
Autor: Tatjana Videira Molina | Publicado: 2012-11-17T16:05:00-08:00

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Por que o sal faz mal para quem tem
pressão alta?



A elevada ingestão de cloreto de sódio (sal de
cozinha) faz o organismo reter mais líquidos e aumentar de volume, podendo
levar ao aumento da pressão sanguínea e causar a hipertensão, responsável por
infarto e acidente vascular cerebral. O consumo excessivo de sal pode também
afetar os rins. 



Evitando os excessos.



O brasileiro consome em média quatro a cinco
colheres (chá) de sal por dia, o que equivale a 10g. Muito mais do que o
organismo precisa, que é de 5g a 6g por dia. Para evitar o excesso de sal, o
melhor é acostumar-se desde cedo.

Crianças que comem preparações com temperos mais
leves têm menos riscos de desenvolver doenças cardiovasculares quando se tornam
adultas. Diminuir a quantidade de sal depois de adulto é mais difícil, mas não
impossível. 



Diminua o sal e compense com ervas



Diminuir o sal nas preparações não é sinônimo de comida
sem gosto. Para isto, as ervas são excelentes aliadas, pois são aromáticas e
saborosas. Basta variar as ervas adicionadas como: estragão, orégano, sálvia,
alecrim, tomilho, manjericão, salsinha e cebolinha. 



Como evitar o consumo excessivo do sal



Além de não exagerar no sal o preparo dos
alimentos, é preciso cuidado com os alimentos industrializados (até os doces,
balas, bolos e biscoitos) que incluem esse tempero de forma camuflada. O melhor
é conferir a composição na embalagem e preferir alimentos a temperos naturais. 



- Não acrescente sal aos alimentos já prontos. 



- Nunca tenha um saleiro à mesa. 



- Evite conservas e enlatados como picles,
azeitona, aspargo, patês e palmito. 



- Prefira alimentos frescos em vez dos processados.




- Evite o aditivo glutamato monossódico utilizado
em alguns condimentos e nas sopas pré-preparadas. 



- Dê preferência ao queijo branco ou ricota sem sal
a outros tipos de queijo. 



- Evite salgadinhos para aperitivo com adição de
sal, como batata frita, amendoim e tantos outros. 



- Evite embutidos (linguiça, salsicha, mortadela,
presunto, salame). 



Substitutos do sal ou sal diet podem ser úteis para
algumas pessoas, mas só devem ser consumidos sob orientação médica ou de
nutricionistas.