Daily diet, in addition to having dishes and meat balanced nutrition, the most important thing is - sodium do not exceed the standard!
Yes, but not quite.
The main source of sodium in our diet is indeed table salt.
Therefore, in the national standard, "low sodium" can also be said to be "low salt".
But if you break it open and knead it, the main component of table salt is sodium chloride, sodium is only the constituent element of salt, and 1 gram of salt contains about 400 mg of sodium.
In addition to table salt, MONOS glutamate is sodium glutamate, baking soda is sodium bicarbonate, but usually no salt to eat more, often we ignore.
For example, the chicken essence that is usually used for fresh cooking is not salty, but 1 gram contains about 200 mg of sodium, which is equivalent to half a gram of salt.
According to the Dietary Guidelines for Chinese Residents (2016), adults should not exceed 6 grams of salt per day, which is equivalent to about 2300 mg of sodium, and less than 1 mineral water bottle cap.
According to the Report on nutrition and chronic disease status of Chinese residents (2015), the average daily salt intake of mainland residents is 10.5 g.
So, is it really harmful to eat too much salt?
Young people who love heavy taste often think that salty is delicious! In addition to being a little thirsty after eating, I drink more water, it seems that there is nothing wrong...
The elders in the family are older, their sense of taste is less sensitive, and they put more salt...
Studies have shown that excessive salt intake may cause an increase in blood pressure and plasma cholesterol, promote atherosclerosis, and increase the burden on the kidneys.
High concentrations of table salt may also damage the gastric mucosa, which in turn can induce stomach cancer.
For middle-aged and elderly people, excessive salt intake may lead to accelerated loss of bone calcium and predisposing to osteoporosis.
In the face of people who say, "I eat more salt than you eat," you can easily recoil the dangers of excessive sodium intake.
There are also snacks that you usually eat, go out for a big meal from time to time, and also be careful of some high-salt foods.
Dry goods such as melon seeds, or snacks such as potato chips.
A common snack on the coffee table, which can add a lot of salt (the following sodium content and salt content are calculated per 100 grams of food) -
Source: Actual physical cultivation score table
Eating is a must!!" However, you can consider preparing more fruits, sugar oranges, oranges, apples, strawberries are all good choices.
By the way, oranges should also be eaten in moderation, otherwise, beware of becoming a minion!
Cooking friends should be more likely to feel, such as the old soy sauce in braised pork, the curd milk in the southern milk ribs, the oyster sauce in oyster sauce lettuce... Which is not a big salt household.
Data source: China Food Composition Table 2019, China Food Composition Table 2018 and Physical Nutrition Facts Table
Remember to tell the chef in charge of the spoon at home that if you add these to the dish, you should put less salt.
So how to eat less salt in daily life to make life healthier? Intimate dad review for everyone to prepare some salt reduction tips, hurry up to save!
Click "like", share to "love the family", and with the family, eat healthy and not gain weight!
Resources:
Jiang Qi,Ji Guiyuan,Hong Xiaomin,Chen Zihui. Salt and Health[J].South China Preventive Medicine,2018,44(01):79-82.DOI:10.13217/j.scjpm.2018.0079.
[2] WHO.sodium intake for adults and children guideline[R].
Geneva:WHO,2012
Chinese Nutrition Society. Food and Health - Consensus on Scientific Evidence[M].Beijing: People's Medical Publishing House, 2015:314-330
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016) Professional Edition[M].Beijing: People's Medical Publishing House, 2016:11
[5] The Paper." Do you really understand the "low-salt, low-fat diet" that you talk about every day? ”