Berapa Banyak Garam yang harus Dikonsumsi Seseorang?

Setiap orang membutuhkan garam untuk keseimbangan cairan dan fungsi otot dan saraf. Tapi terlalu banyak garam buruk bagi kita, kita dengar. Jadi berapa banyak yang kita butuhkan? Tubuh manusia mengatur berapa banyak natrium yang dikandungnya. Jika kadarnya terlalu tinggi, kita menjadi haus dan minum, dan ginjal mempercepat proses menghilangkannya.
Terlalu banyak natrium telah dikaitkan dengan batu ginjal, tekanan darah tinggi, dan penyakit kardiovaskular. Terlalu sedikit natrium dapat menyebabkan hiponatremia, dan gejala pusing, kebingungan, otot berkedut dan kejang.
Kebanyakan orang Amerika mengonsumsi terlalu banyak garam dan natrium, karena asupan makanan olahan, restoran, dan kenyamanan yang tinggi. Seberapa jauh kita harus memotong garam? Apa yang kita kenal sebagai garam adalah benar-benar natrium klorida. Ini 40 persen natrium dan sisanya klorin.
Berapa banyak garam yang dikonsumsi setiap hari ?
Rata-rata orang Amerika saat ini makan lebih dari 3.400 miligram (mg) atau 3,4 gram (g) natrium setiap hari. Garam adalah 40 persen natrium, sehingga sekitar 8.500 mg atau 8,5 g garam. AHA dan Organisasi Kesehatan Dunia merekomendasikan untuk tidak melebihi asupan natrium harian 1.500 mg, atau 1,5 g sehari, atau hanya lebih dari setengah sendok teh garam meja.
Orang dengan tekanan darah tinggi, diabetes atau penyakit kardiovaskular harus sangat waspada dalam menjaga asupan mereka di bawah ambang batas 1.500 mg. Seperti apa bentuk 1.500 mg natrium?
satu telur: hingga 140 mg
230 g susu segar: sekitar 50 mg
200 g yogurt polos: 40 mg
200 g yogurt alami, rendah lemak: 76 mg
50 g seledri mentah: 140 mg
60 g bayam matang: 120 mg
Sayuran lain rendah natrium, tetapi sayuran kalengan telah menambahkan garam dan kandungan natrium yang jauh lebih tinggi. Ahli gizi mendesak orang untuk tidak menambahkan garam tambahan ke makanan mereka karena sudah cukup ditambahkan, jika sudah diproses atau dikemas. Bayi di bawah satu tahun tidak boleh diberi garam karena ginjalnya belum matang.

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