Source: Healthy China 2023-07-16 20:06:14
Stay away from "heavy tastes"
Each of us is inseparable from salt, once the body lacks salt, it will cause the sodium content in the body to be too low, there will be low appetite, weakness of limbs, and vertigo; In severe cases, nausea, anorexia, and accelerated heart rate will occur. But in excess of it, this essential and delicious thing becomes a highly lethal health "killer".
Raise blood pressure.
Impaired kidney function.
Damage stomach health, resulting in stomach diseases, and even induce stomach cancer.
Affects calcium absorption, leading to osteoporosis.
Salt reduction diet is skillful: healthy adults should not eat more than 5 grams of salt per day, and the elderly and children should reduce the amount of salt used in cooking as appropriate.
There are three principles for salt reduction: eat less salt, eat less high-salt foods, and reduce the amount of food. You can pay attention to the following points in ordinary times.
PART01
Use salt reduction tools
Use a quantitative salt spoon. Quantitative salt spoons are generally divided into 2 grams of salt spoons and 5 grams of salt spoons, and a level spoon is 2 grams of salt or 5 grams of salt, respectively. The average adult should not exceed 2 grams of salt in a meal.
Image source: People's Medical Publishing House "Promote Health and Enjoy Old Age"
PART02
Good eating habits
Choose more fresh ingredients than pickles, salted meat, kimchi and other easy-to-store ingredients with high salt content.
Choose healthier cooking methods, such as steaming, boiling, quick stir-frying, etc., to preserve the original taste of the dish.
When cooking dishes, you can put salt before cooking, try to avoid using other salty condiments to repeat seasoning, if you want to add flavor, you can use natural condiments such as chili pepper and pepper instead.
Choose low-salt condiments, such as low-sodium salt, reduced-salt soy sauce, etc.
PART03
Learn to read the food nutrition facts table
Sodium (Na) on food nutrition labels indicates the level of salt. When buying food, you should be wary of foods with high salt content, such as:
(1) Condiments: monosodium glutamate, soy sauce, tomato paste, sweet noodle sauce, yellow sauce, hot sauce, curd, etc.;
(2) Pickled products: pickles, pickles, salted eggs, etc.;
(3) Cooked meat products: sausages, lunch meat, sauce beef, ham, roast chicken, dried fish, etc.;
(4) Convenience food, quick-frozen food, canned food, etc.;
(5) Snacks: desserts, ice cream, drinks, plums, preserved fruits, jerky, etc., although they are mainly sweet, they also contain a lot of salt.
Myths about salt
Myth 1: If you don't eat salt, you will be bored
"Don't eat salt is boring", is in the past lack of salt, a few days can not eat salt days, especially manual workers, the body lost sodium can not be supplemented, electrolyte disorders, physical fatigue, so there is a "no salt is boring" saying.
Currently, our average salt intake far exceeds our physiological needs and there is no need to add additional salt to food. In contrast, reducing salt intake can lead to benefits such as lower blood pressure.
Myth 2: Without salt, meals are not fragrant
This is a sensation for the taste buds. It takes 2~6 weeks for our taste buds to adapt to this change, and when we adapt to this lighter taste, our taste buds can feel the deliciousness of the food itself.
Myth 3: Replace salt with reduced salt soy sauce, so you don't have to worry about eating too much salt
Reduced salt soy sauce refers to soybeans and/or defatted soybeans (edible soybean meal), wheat and/or wheat flour and/or wheat bran as the main raw materials, which are made by salt reduction technology after microbial fermentation, and the salt content is reduced by more than 1/4 compared with daily soy sauce. However, it is still necessary to use it quantitatively according to the requirements of salt intake.
Refuse to repeat the taste and be a salt reduction health expert!
Responsible editor: Ren Shuxian