Know this! How much sodium, sugar, and fat should you eat per day?

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Know this! How much sodium, sugar, and fat should you eat per day?

Eating too much salt, sweet, and oily food is definitely a disease. So how much of each should we eat per day?

Dangerous diseases to ask about first It is kidney disease from eating too much salt. Later, there may be a risk of diabetes for people who are addicted to sweets. (including genetic risk) and cardiovascular disease from eating too much fat. And at risk for many other dangerous diseases, especially non-communicable diseases or NCDs such as high blood pressure that is the cause of other dangerous diseases in the future, leading to premature death

Therefore, eating foods that have a good amount of sodium, sugar, and fat that suits your daily needs. Not too much or too little. It will greatly reduce the risk of these dangerous diseases. Report from ยูฟ่าเบท

How much sodium should I consume?

Assoc. Prof. Dr. Surasak Kantchuvessiri President of the Network to Reduce Salt Consumption and lecturer in the kidney disease unit Department of Internal Medicine. The Faculty of Medicine Ramathibodi Hospital revealed. That 23 out of 25 single-dish dishes were found to have a sodium content higher than 0.6 grams per meal, as recommend by the Department of Health. The food with the highest amount of sodium is papaya salad with crab and fermented fish. There is an average sodium content of 5 grams per 1 dish, which is higher than the amount set by the World Health Organization at 2 grams per day. This means that 1 plate of Somtam with Crab and Pickled Fish has a high level of saltiness, almost 3 times the sodium intake for 1 day, or equivalent to The sodium content is very high, up to 8 times per serving. Moreover, sodium content is very high, more than 0.6 grams per serving, in iced coffee, minced pork buns. Pandan Chiffon and Patongko

Siriraj Diabetes Center Faculty of Medicine Siriraj Hospital Mahidol University states that the highest demand for sodium in the body received and does not cause harm, namely 2,300 milligrams per day

Or equivalent to about 6 grams (1 teaspoon) of salt, so you should reduce the amount of salt in every meal. So that the amount of sodium does not exceed the daily needs. You should reduce the consumption of foods that are high in sodium. or very salty taste Including various bakeries ready-made food, processed food, and frozen food as well

How much sugar should you eat?

Dr. Piyada Prasertsom, highly qualified dentist, Department of Health, Ministry of Public Health And the Thai Children’s Network, who doesn’t eat sweets, said that out of 10 sweet drinks, 8 items contained more than sugar. The amount set by the World Health Organization is 25 grams per day and there are only 2 menu items: Iced Americano and soy milk have an average sugar content of less than 16 grams. Honey-lemon tea has an average sugar content of 53.1 grams, which is more than 2 times the amount of sugar per day, or the equivalent of almost 13 teaspoons of sugar. If you think about it per meal, it should have the same amount. The average sugar is approximately 8 grams per meal, with all 10 items containing more than 8 grams of sugar per meal. The honey-lemon tea has almost 7 times the amount of sugar per meal. Which is consider to more than the amount of sugar that the body needs each day.

The World Health Organization recommends that Amount of sugar added to food It should not exceed 10 percent of the total amount of energy received each day. This can defined as the amount of sugar each day that should not exceed 4 teaspoons for those. Who need 1,600 kilocalories of energy, not more than 6 teaspoons for those who need 2,000 kilocalories of energy. Therefore, the amount should reduce. Adding sugar, sweetened condens milk, and other sweeteners In order not to excee the amount of sugar that should be received each day. Including reducing food, desserts, and extremely sweet drinks.

How much fat should you eat?

Assoc. Prof. Dr. Prapimphon Chatranukulchai Faculty of Medicine Ramathibodi Hospital said. That the World Health Organization recommends Fat should not consume more than 30% of the daily energy intake that the body should receive. Or think about the amount of fat per 1 meal. Which averages 25 grams and foods that are high in fat, such as fried pork belly. It has an average fat content of up to 67.1 grams.

Which is considered to have almost. Three times the amount of fat per meal. or 86 percent of the amount of energy the body should receive in one day. Grilled pork (55.6 grams) and grill

Therefore, the consumption of foods. That high in fat should reduce. Avoid fatty meats. Various animal skins Reduce cooking by frying or stir-frying. Then turn to eating more steamed, boiled, or grilled foods. In addition, changing the cooking oil to an oil that is good for the body, such as olive oil. It can add good fat to the body as well.