This is what a young woman turned into after dieting to lose weight, scaring countless women to tears!

Now everyone knows that a light diet is good for health, but most people only pay attention to the sodium contained in table salt and ignore the sodium hidden in some non-salty foods. Sodium is not only found in salt. All natural foods contain varying amounts of sodium. For example, 100 grams of Chinese cabbage contain 73 mg of sodium, 100 grams of eggs contain 131 mg of sodium, and 100 grams of cashews contain 251 mg of sodium. Many processed foods also add salt to make the sweetness more intense. The sodium content of non-salty bread is usually more than 200 mg/100 g. According to the recommendations of the World Health Organization, adults should consume less than 5 grams of salt per day, which means less than 2 grams of sodium per day.

Many people who are losing weight only eat a small bowl of rice at each meal, but the amount of dishes they eat often exceeds the rice. According to the general cooking saltiness, the salt content of dishes is 2%~3.5%, and the salt content of soup is 1%~2%. Even if calculated based on the low salt content of 2%, the amount of salt consumed in lunch and dinner is 12 grams. If you do not eat staple food and drink 2 to 3 bowls of soup at each meal, calculated based on the salt content of 1%, it is equivalent to consuming 8 grams more salt. If you eat processed starchy foods such as bread and biscuits instead of rice, the amount of sodium you consume will be unimaginable.

Excessive salt intake can cause edema. For people who want to lose weight, it will also stimulate gastric acid secretion and increase appetite. When sodium intake is too high, the body will try to excrete sodium, but at the same time it will increase urinary calcium excretion, causing increased calcium loss and leading to osteoporosis.

So, how do you avoid the problem of excessive dietary sodium intake? First of all, use less salt when cooking. Don’t add salt after adding chicken essence, fermented black beans, oyster sauce and other seasoning sauces. Secondly, use less snacks to replace rice. It is best to choose coarse grains as the staple food, which not only has high nutritional value, but also is high in potassium and low in sodium, which is helpful in controlling edema. Replacing the soup with original multi-grain porridge can not only provide a sense of fullness and reduce food intake, but also increase vitamins and potassium, and help people reduce salt intake. If you drink more barley rice water, it will help you say goodbye to obesity and swelling.

Blind dieting is harmful:

1. Hair loss

For people who are too thin, their bodies are insufficiently supplied with fat and protein, so their hair keeps falling out and their hair color gradually loses its luster. If you diet too much, your hair will lack adequate nutrition, including iron, and it will become dull and yellow, eventually leading to massive hair loss.

2. Osteoporosis

The incidence of hip fracture in thin women is more than 1 times higher than that in women of standard body weight. This is because people who are too thin have insufficient estrogen levels in their bodies, which affects the binding of calcium to bones and makes it impossible to maintain normal bone density. Therefore, they are prone to osteoporosis and fractures.

3. Anemia

Unbalanced nutritional intake leads to insufficient intake of hematopoietic substances such as iron, folic acid, and vitamin B12; eating less means the basal metabolic rate is lower than that of normal people, so gastrointestinal motility is slower and gastric acid secretion is less, which affects the absorption of nutrients. These are the main causes of anemia.