POR ASCOM/ALLURE PRESS
O dia 17 de maio é conhecido por ser o Dia Mundial da Hipertensão, e uma alternativa ao sal tradicional vem chamando atenção e cativando o gosto das pessoas que são hipertensas ou querem reduzir o consumo do condimento: o sal verde. Ele pode ser utilizado no lugar do sal comum em diversas preparações e pratos, substitui muito bem e pode ser utilizado em sopas, saladas, arroz, massas, carnes, vegetais. O sal é bem aromático e costuma agradar a todos. Aqui apresentaremos os benefícios do sal verde e uma receita de como prepará-lo, confira:
A nutricionista Nathália Guimarães, nutricionista do Instituto Nutrindo Ideais (@NutrindoIdeais) e especialista em nutrição clínica integrativa e funcional, diz que a diferença entre o sal comum para o verde é que ele contém em sua base 4 ervas poderosas que auxiliam pessoas com hipertensão por terem propriedades anti-inflamatórias, antioxidantes, além de auxiliar na digestão.
O alecrim é uma erva antioxidante e combate o estresse oxidativo bastante presente em indivíduos portadores de hipertensão. O manjericão ajuda a combater processos inflamatórios no organismo, assim como o orégano. A salsinha, além de também ser anti-inflamatória que nem o manjericão, ela tem propriedades digestivas e diuréticas.
Somado a isso, temos o gergelim que contêm naturalmente cálcio, magnésio, manganês, zinco e vitamina E. O zinco, o manganês e a vitamina E também atuam reduzindo o estresse oxidativo e os minerais cálcio e magnésio têm a capacidade de auxiliar na redução da pressão arterial.
“Entenda que a maioria das pessoas que são mais susceptíveis aos efeitos do sal, em termos de aumento de pressão arterial, normalmente apresentam deficiências de minerais, como, magnésio e, às vezes, cálcio. Mas a principal deficiência costuma ser o magnésio. O magnésio tem um efeito direto sobre o volume de sangue ou influência na capacidade dos vasos sanguíneos para relaxar. Quando os vasos se relaxam, a pressão arterial tende a cair”, diz Nathália.
Os benefícios são diversos, no organismo, pode auxiliar no combate do estresse oxidativo, no combate aos radicais livres, auxiliar na inflamação sistêmica, muito comum em pacientes hipertensos e auxiliar na homeostase de minerais no corpo. Além da redução do teor de sódio por gramatura, a pessoa também estará introduzindo em seu corpo outros minerais importantes que ajudam na redução da pressão arterial.
- Receita de Sal Verde
INGREDIENTES:
10 g de alecrim desidratado
25 g de manjericão desidratado
15 g de orégano desidratado
10 g de salsinha desidratado
45 gramas de gergelim tostado
100 g de sal grosso marinho ou sal grosso rosa ou flor de sal.
MODO DE PREPARO:
Tostar o gergelim em temperatura baixa por 10 a 15 minutos no forno ou forninho elétrico. Esperar esfriar;
Coloque o sal e o gergelim no processador com a lâmina S e bata por apenas alguns segundos;
Adicione todas as ervas e processe novamente por alguns segundos;
Coloque em um pote de vidro com tampa hermética;
Não necessita ser armazenada na geladeira. Essa mistura tem validade de 3 meses.
Número de calorias do sal verde
Cada 5 gramas de sal verde (1 colher de chá) têm 8 calorias.
- Por que o sal comum é o grande vilão dos hipertensos?
O sal é indispensável para o funcionamento das células, devendo ser ingerido mesmo por quem sofre de pressão alta. Mas é preciso cuidado, porque cerca de 60% das pessoas apresentam sensibilidade exagerada a ele. Organismos que acumulam sódio com mais facilidade retêm líquido em excesso e podem apresentar tendência à hipertensão.
“Entenda que o sal controla o volume de líquido fora da célula, ou seja, ele faz o controle da chamada pressão osmótica. No nosso organismo, o sódio que compõe o sal pode ser encontrado, principalmente, fora de nossas células. Se há pouco sódio, mais líquido entra nas células. Se há muita concentração de sódio, mais líquido sai das células. Esse líquido vai para os vasos sanguíneos, onde circula a maior parte da água de nosso corpo. É esse volume fora das células que gera o inchaço e o aumento da tensão arterial. O efeito direto de ter mais sódio no corpo é o aumento da pressão arterial; quanto mais água nos vasos, mais tensão eles apresentam”, explica a nutricionista.
Embora o sal seja conhecido por aumentar a pressão, o açúcar também desempenha um papel crucial. Comer muito açúcar (ter uma quantidade alta de açúcar no sangue) pode inibir a produção de óxido nítrico nos vasos sanguíneos. O óxido nítrico normalmente ajuda na vasodilatação (expansão dos vasos sanguíneos). Sem o óxido nítrico a vasoconstrição (estreitamento dos vasos sanguíneos) pode resultar, levando à pressão alta. Cerca de metade dos adultos hipertensos têm resistência insulínica e consequentemente uma glicemia alta (quantidade maior de açúcar no sangue).
- Na prática, como o sal verde pode ajudar os hipertensos e na prevenção da pressão alta?
“Como mencionei, esse sal verde contém 4 ervas que auxiliam pessoas com hipertensão, o alecrim, o manjericão, a salsinha e o orégano. O alecrim é uma erva antioxidante e combate o estresse oxidativo bastante presente em indivíduos portadores de hipertensão. O manjericão ajuda a combater processos inflamatórios no organismo, assim como o orégano. A salsinha, além de também ser anti-inflamatória que nem o manjericão, ela tem propriedades digestivas e diuréticas”, aponta Nathália.
Somado a isso, temos nesse sal verde o gergelim, que contêm naturalmente cálcio, magnésio, manganês, zinco e vitamina E. O zinco, o manganês e a vitamina E também atuam reduzindo o estresse oxidativo e os minerais cálcio e magnésio têm a capacidade de auxiliar na redução da pressão arterial. A maioria das pessoas que são mais susceptíveis aos efeitos do sal, em termos de aumento de pressão arterial, normalmente apresentam deficiências de minerais, como, magnésio e, às vezes, cálcio. Mas a principal deficiência costuma ser o magnésio. O magnésio tem um efeito direto sobre o volume de sangue ou influência na capacidade dos vasos sanguíneos para relaxar. Quando os vasos se relaxam, a pressão arterial tende a cair.
- Existem outras alternativas como essa para a rotina dos hipertensos?
Sim, adotar uma dieta mais rica em magnésio e potássio pode ajudar bastante no controle da pressão arterial. Esses minerais são facilmente encontrados em alimentos saudáveis, por exemplo, magnésio pode ser encontrado nos folhosos verdes escuros, gergelim, aveia, amêndoas, sementes de abóbora e sementes de linhaça. Enquanto o potássio pode ser encontrado no abacate, nas castanhas do pará, nas amêndoas, nas nozes, na banana, no kiwi e no gérmen de trigo por exemplo.
Além disso, evitar bebidas alcoólicas pois elas podem causar aumento de pressão arterial, mesmo em pessoas que têm a pressão dentro dos valores normais. O álcool causa estreitamento dos vasos sanguíneos, fazendo com que o coração trabalhe mais para fornecer sangue e oxigênio para os tecidos, consequentemente aumentando a pressão arterial.
O consumo diário do ômega 3 também pode ajudar, essa gordura essencial tem potente ação anti-inflamatória, promovendo a liberação de óxido nítrico, uma substância que aumenta a dilatação dos vasos sanguíneos, melhorando o fluxo sanguíneo e ajudando a baixar a pressão naturalmente.
Foto: Divulgação
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