Togliere il sale alla nostra dieta può voler dire guadagnarci in salute, anche perché spesso lo aggiungiamo con troppa enfasi dimenticando che molti cibi, anche solo per questioni di conservazione, sono già salati. La dieta iposodica vuol dire alimentazione con poco sodio, ovvero senza superare la dose consigliata che varia tra 575 e 3500 mg/giorno.
Consideriamo che esistono alimenti già molto ricchi di sale: per esempio un etto di prosciutto crudo contiene 2600mg, di sale 1600mg, con 100 grammi da grana siano a 700mg mentre per la pizza viaggiamo sui 750 mg. Che cosa vuol dire? Ovviamente se scegliete uno di questi prodotti (che sono solo alcuni tra i tanti) dovreste poi non consumare altro sale nella vostra dieta quel giorno.
Non consumare altro sale è praticamente impossibile, perché seppur poco tutti i cibi lo contengono. Pensiamo alla verdura (100 grammi di melanzane 26), mentre se avete deciso di consumare una scaloppina di vitello sarete sugli 89 mg, con la sogliola si sale a 120mg. Aggiungiamo che la stessa acqua che beviamo ha un importante apporto sodio. Come fare? Esistono delle regole che vanno applicate poco alla volta. Abituarsi non è facile e consistono in:
- Non aggiungere sale ai cibi
- Sostituire il sale con le spezie
- Usare condimenti vegetali e rinunciare a quelli animali
- Limitare il consumo di formaggi, insaccati e carni lavorate
- Scegliere un’acqua con un basso residuo fisso (soprattutto se avete i reni affaticati)
- Consumare tanta frutta e verdura
- Avere pazienza, il gusto con calma si abituerà a questa scelta.
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