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
Foods rich in nutrients
- Salted plum
- Soy sauce
- Miso
- ham
- dried young sardines
Summary
- The ideal ratio between sodium and potassium is 1: 2
- Japanese tend to consume excessively
- Sodium amount (g) × 2.54 = Salt equivalent amount (g)
- Salt (1 g) = 0.393 g (393 mg) of sodium
- Sometimes it becomes deficient after a hard exercise or a lot of sweat
- Try to take potassium aggressively while refraining from salt