Tips Diet Rendah Garam yang Aman dan Tepat

 



Garam atau sodium mempunyai banyak faedah untuk badan. Tapi bila kebanyakan, garam dapat mengakibatkan masalah kesehatan. Oleh karenanya, penting untuk mengaplikasikan diet rendah garam yang aman supaya kandungan sodium pada tubuh tidak rendah.


Konsumsi garam yang begitu tinggi beresiko mengakibatkan hipertensi, yang selanjutnya bisa menyebabkan masalah stroke dan jantung. Dengan jalankan diet rendah garam, Anda dapat kurangi efek berlangsungnya beberapa penyakit itu. Tetapi, kekurangan garam tidak bagus. Itu penyebabnya, diet rendah garam perlu dilaksanakan secara benar.


10 game slot terbaik di tahun 2020 Bermacam Panduan Diet Rendah Garam Jumlah optimal konsumsi sodium untuk orang dewasa, ialah 2,4 gr /hari. Jumlah ini sama dengan dengan 1 sendok teh garam. Sedang di anak umur 4-10 tahun, jumlah optimal konsumsi sodium /hari ialah seputar 1-2 gr.


Supaya kandungan garam pada tubuh Anda terus termonitor, panduan diet rendah garam yang aman di bawah ini dapat Anda aplikasikan:


1. Memperbanyak konsumsi buah dan sayur


Anda dapat perbanyak konsumsi sayur serta buah-buahan yang mengandung sodium yang rendah, seperti tomat, wortel, bayam, brokoli, seledri, selada, bawang bombay, apel, jeruk, jeruk nipis, serta pisang.


2. Pilih produk minuman dan makanan rendah garam


Saat beli minuman atau makanan, pilih produk yang rendah garam. Anda dapat menyaksikan kandung sodium di paket minuman atau makanan yang Anda membeli. Umumnya produk rendah garam mempunyai jumlah sodium di bawah 140 mg per saji. Bila Anda makan di restaurant, Anda dapat minta supaya jumlah garamnya dikurangi.


3. Awasi pemakaian bumbu serta sauce


Pilih rempah-rempah kering yang belum dikasih tambahan garam untuk bumbu masakan. Untuk kurangi pemakaian garam, Anda dapat menambah bumbu lain, seperti lada, air lemon, ketumbar, jahe, daun thyme, oregano, atau mustard kering, untuk menambahkan rasa di masakan.


4. Turunkan penggunaan garam waktu mengolah


Mulai saat ini, turunkan penggunaan garam saat mengolah, Anda dapat mengukur garam sesuai dengan keperluan, optimal 1 sendok teh. Jauhi menambah garam waktu menanak nasi atau rebus pasta. Jika pengin memakai mentega, pilih yang tiada garam.


5. Jauhi konsumsi makanan tinggi garam


Jauhi makanan dengan kandungan garam yang tinggi, seperti keju, daging asap, daging olahan, mayones, sauce tomat, ikan asin, serta sereal. Disamping itu, beberapa macam roti, sauce pasta, pizza, makanan siap saji, roti isi, sosis, serta keripik paket memiliki kandungan banyak garam.


Cara-cara di atas dapat dilaksanakan saat Anda pengin coba diet rendah garam yang aman. Tetapi bila Anda mempunyai situasi atau penyakit spesifik, tanyakanlah sama dokter lebih dulu sebelumnya jalani diet apa saja, termasuk juga diet rendah garam.

Lokasi: Indonesia

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