Japanese page
Characteristics of nutrients
- Mass minerals
- Sodium is not the same as the salt content (salt equivalent)
- It can be calculated by sodium amount (g) × 2.54 = salt equivalent amount (g)
- Relationship with potassium is strong
- Japanese tend to take too much
- 0.15% of body weight is sodium
Function of nutrients
- Adjust the amount of moisture in the body
- Role of normal movement of nerves and muscles
- Blood pressure adjustment
When nutrients are deficient
- No worries in normal life (included in most foods)
- After intense exercise and diarrhea deficiency (feeling of tiredness, cramps)
- Decrease in muscular strength, dizziness, etc.
When nutrients overdose
- Swelling, hypertension, kidney disease, arteriosclerosis
- Hypernatremia
- Stomach cancer, liver disease
Food that contains a lot of Sodium
Foodstuff | Ingredient per 100g (mg) |
Salt | 39000 |
Kelp tea | 20000 |
yuzu zest and salt | 9900 |
Syotsuru (fish sauce) | 9600 |
Nam pla (fish sauce) | 9000 |
Pickled plum | 8700 |
Doubanjiang | 7000 |
Light soy sauce | 6300 |
soy sauce | 5700 |
rice-koji miso | 5100 |
Worcester sauce | 3300 |
ponzu vinegar with soy sauce | 3100 |
Summary
- The ideal ratio between sodium and potassium is 1: 2
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Japanese tend to consume excessively
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Sodium amount (g) × 2.54 = Salt equivalent amount (g)
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Salt (1 g) = 0.393 g (393 mg) of sodium
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Sometimes it becomes deficient after a hard exercise or a lot of sweat
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Try to take potassium aggressively while refraining from salt