O Mito Do Sal – Quanto Cloreto De Sódio Podemos Consumir Por Dia?


O mito de que consumir sal faz mal à saúde está aí, no senso comum. Todos dizem que se o consumimos, sofreremos grandes males, como alta pressão arterial e riscos de desenvolver cardiopatias ou acidentes vasculares cerebrais (1).

Há quem afirme que o cloreto de sódio, nome científico do sal, é tão insalubre para o organismo quanto a gordura saturada. Mas será que isso tudo é verdade ou não?

Este artigo vai falar sobre o mito do sal e o risco que o consumo de cloreto de sódio pode apresentar, a partir das quantidades que consumimos dele. Confira!

O que as organizações de saúde dizem sobre o sal?

De modo geral, as organizações de saúde de todo o mundo indicam que devemos consumir até 1500 mg de sal por dia. O máximo recomendado seria de 2300 mg, que equivale a uma colher de chá (2). Pode parecer pouco, mas para o nosso organismo definitivamente é o suficiente.

Ainda assim, sabe-se que a maior parte das pessoas consome muito mais cloreto de sódio do que isso no dia a dia. Pesquisas indicam que o consumo diário de sal pode chegar a 3400 mg. O pior, no entanto, é que todo esse sal é ingerido através de alimentos processados.

A questão é que muita gente entende que as afirmações dessas organizações fazem parte do mito do sal, que é visto como o vilão. Hoje, porém, sabemos que as orientações dietéticas para reduzirmos o seu consumo não poderiam estar mais equivocadas.

Será que tirar o sal do nosso dia a dia é a melhor resposta? Será que os benefícios oferecidos por uma dieta com menos cloreto de sódio justificam as perdas que isso significaria?

O que é o sódio e por que ele é tão importante?

Sódio é um eletrólito fundamental para o organismo. Alguns alimentos contêm sódio na composição. Porém, a maioria do que consumimos vem do cloreto de sódio, que é formado de 40% de sódio e de 60% de cloreto.

Quando entra no corpo, o sódio se liga à água, afim de manter os fluídos que estão entre as células e fora delas devidamente equilibrados.

Por ser uma molécula carregada eletricamente, ela é capaz de se unir ao potássio e manter os impulsos elétricos nas células. Isso facilita o cumprimento de funções corporais, como a contração muscular e a transmissão de estímulos nervosos.

Nosso corpo não sobrevive de sódio. Por isso, quanto maior a sua quantidade no organismo, mais água será necessária por conta de suas ligações. É por isso que ele aumenta a pressão arterial que, uma vez elevada, faz com que o coração tenha que se esforçar mais para bombear sangue pelas artérias, para todos os órgãos.

A hipertensão é um perigo para a sobrevivência. Pessoas hipertensas correm riscos sérios, como de desenvolver cardiopatias e de ter acidentes vasculares cerebrais.

Por isso, este não é mais um dos mitos do sal. Afinal, se consumimos menos sal, nossa pressão arterial realmente tende a ser mais baixa. Diversos estudos comprovam este fato (3).

A restrição de sódio funciona?

Muitos especialistas de saúde nos indicam a redução de sal da dieta, pelo bem da saúde. Isso normalmente se relaciona à elevação da pressão arterial. Porém ninguém morre diretamente por estar com a pressão alta, vale dizer.

Estudos não mostram efeitos significativos da redução de sal sobre a pressão arterial das pessoas. De acordo com pesquisas, não dá para associar o consumo do sal a um aumento significativo da pressão, de modo que levasse a óbito (4, 56).

O sódio não pode causar tantos danos

As autoridades de saúde volta e meia cometem erros. Diziam para não consumirmos gordura, para confiarmos nos carboidratos e deu no que deu (7). Talvez elas também estejam enganadas sobre o sal, especialmente se considerarmos que estudos apontam que sua restrição pode trazer efeitos adversos sobre a saúde.

Veja quais efeitos seriam esses:

  • aumento do colesterol LDL;
  • aumento dos triglicerídeos;
  • resistência à insulina;
  • probabilidade maior de desenvolver diabetes do tipo 2;
  • deficiência de sódio no organismo, que pode ser muito perigosa para atletas (8, 9, 10, 11).

A importância de outros cuidados na alimentação

Outras características do seu estilo de vida podem ser mais relevantes para o organismo do que apenas restringir o sal.

Um consumo maior de magnésio e de potássio está entre esses fatores a se considerar (1213). Além disso, apostar no consumo de chocolate meio amargo também é positivo (14). Outro ponto interessante é ter uma dieta com poucos carboidratos. Isso vai ajudar a equilibrar a pressão arterial e a melhorar a saúde (15161718).

Praticar exercícios físicos também é fundamental para diminuir a pressão arterial (1920).

Se preocupar com as quantidades consumidas também faz parte do mito do sal?

Caso seu médico tenha dito que você deve comer menos sal, é melhor você ouvi-lo, porque ele deve ter motivos para isso. Agora, se você é saudável, não existe razão para restringir o consumo.

Sendo assim, as quantidades consumidas são irrelevantes. O que você deve fazer é tentar consumir sal refinado porque são melhores para a saúde, como o sal rosa do Himalaia.

Além disso, tente sempre consumir comida com mais qualidade e evite alimentos processados.

 

382 Comentários

  • Verdades agosto 18, 2018

    Apagaram os posts ? o sal refinado e um veneno !!

  • Thamires Santos setembro 24, 2018

    De modo geral, as organizações de saúde de todo o mundo indicam que devemos consumir até 1500 mg de sal por dia. O máximo recomendado seria de 2300 mg, que equivale a uma colher de chá. Pode parecer pouco, mas para o nosso organismo definitivamente é o suficiente.
    Muitos especialistas de saúde nos indicam a redução de sal da dieta, pelo bem da saúde. Isso normalmente se relaciona à elevação da pressão arterial. Porém ninguém morre diretamente por estar com a pressão alta, vale dizer.
    Estudos não mostram efeitos significativos da redução de sal sobre a pressão arterial das pessoas. De acordo com pesquisas, não dá para associar o consumo do sal a um aumento significativo da pressão, de modo que levasse a óbito.Caso seu médico tenha dito que você deve comer menos sal, é melhor você ouvi-lo, porque ele deve ter motivos para isso. Agora, se você é saudável, não existe razão para restringir o consumo.

  • Sérgio dezembro 10, 2018

    Muito bom

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    Para mim foi muito esclarecedor.

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    Ótimo gostei

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