The "Dietary Guidelines for Chinese Residents (2022)" clearly states that in the daily diet, it is necessary to achieve "less salt and less oil, control sugar and limit alcohol".
Some people may wonder, oil, salt and sugar is a condiment in the end, no matter how much you eat every day, you can't go anywhere, and wine is only occasionally drunk when you have fun, why do you need to impose such strict restrictions?
01 "Salt" will be lost
Research evidence suggests that excessive salt intake increases the risk of high blood pressure, stroke, stomach cancer and other diseases, and reducing salt intake can effectively reduce blood pressure levels. Among the causes of cardiovascular disease death in mainland adults, high salt intake is the first of all dietary factors.
In recent years, the intake of edible salt by mainland residents has shown a downward trend. However, recent data show that the average intake of salt in mainland household cooking is 9.3 g per person per day, and the salt intake of most residents is still much higher than the recommended amount.
The Dietary Guidelines for Chinese Residents (2022) recommend cultivating a light diet, with adults not exceeding 5 grams of salt per day, including not only salt added to three meals, but also the salt content in daily snacks, ready-to-eat foods, soy sauce, etc.
02 Greasy damage to health
Cooking oils, including vegetable oils and animal oils, are the main source of oil intake for mainland residents, providing not only energy, but also essential fatty acids and nutrients such as vitamin E for the human body.
But too much fat intake can lead to excess energy, increasing the risk of obesity. Excessive intake of trans fats can also lead to an increased risk of death from cardiovascular disease.
The survey results show that mainland residents have a higher intake of cooking oil, averaging 43.2 grams per day. From the 1980s to the present, the intake of cooking oil by mainland residents has shown a continuous upward trend, especially in rural areas.
In recent years, as eating out and takeaway ordering have become common eating behaviors, the intake of oil and fat in residents' daily lives has also increased.
The Dietary Guidelines for Chinese Residents (2022) recommend reducing the amount of cooking oil and animal fat, and recommend a daily intake of 25 to 30 grams of cooking oil. For adults, fat should provide less than 30% of total energy.
03 Attention to the "Sweet Trap"
Added sugar refers to sugars added to foods during food production and preparation, including white sugar, brown sugar, corn syrup, etc. added to food processing such as beverages, desserts and candies.
Mainland residents' sugar intake comes mainly from processed foods, and for children, sugar-sweetened drinks are the main source of added sugar. Excessive intake of added sugars or sugary beverages can lead to an increased risk of dental caries, overweight obesity, type 2 diabetes, and dyslipidemia.
Nationwide survey results show that the average daily intake of sugar for urban residents aged 3 and over on the mainland is 9.1 grams. However, the proportion of sugary beverage consumers and their consumption in mainland China showed a rapid upward trend.
High sugar intake has become a major risk factor for the high incidence of obesity and diabetes in children. Controlling children's sugar intake is key to promoting their healthy growth.
The Dietary Guidelines for Chinese Residents (2022) recommend controlling the intake of added sugars of less than 25 grams and not drinking or drinking less sugary drinks.
04 It is better to hurt feelings than to hurt the body
Mainland drinking culture has a long history, and drinking has become an important custom.
Research evidence suggests that alcohol intake increases the risk of liver damage, fetal alcohol syndrome, gout, colorectal cancer, and breast cancer. In addition, alcohol intake had a J-shaped relationship with cardiovascular disease risk, and excessive alcohol consumption significantly increased cardiovascular disease risk.
Alcohol consumption rates and alcohol intake among mainland residents remain high.
According to the results of nutrition and health monitoring of Chinese residents from 2015 to 2017, the alcohol consumption rate of adult male residents in mainland China was 64.5%, and that of females was 23.1%.
The average daily alcohol intake is 30.0 grams for male drinkers and 12.3 grams for women. Among them, the proportion of male and female drinkers who drank excessively was 56.8% and 27.8%, respectively.
The Dietary Guidelines for Chinese Residents (2022) recommend that special groups such as children, adolescents, pregnant women, and nursing mothers should not drink alcohol, and adults should drink no more than 15 grams of alcohol a day.
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Author | Dr. Ma Health Group Lu Junbo and Wang Xing are master's students
Edit | Dr. Ma Health Group Feng Qi
Image | Self-image network and network
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