Less salt, less oil, and sugar control to set a small goal for yourself to exercise healthy

Source: Beijing Youth Daily

September 1 this year is the 16th National Healthy Life Day, and September is the monthly publicity month of the national health lifestyle. The theme of this year's publicity is "three minus and three health" and healthy. San minus salt reduction, oil reduction, and sugar; Sanjian is healthy oral, healthy weight, and healthy bones. The criteria for the five in the "Chinese Resident Dietary Guide (2022)" also clearly suggest: less salt and less oil, sugar controlled wine.

So, how can the goals of less salt, less oil, and sugar control be realized in daily life?

How to achieve less salt?

The light taste of a person can be gradually developed. The infantile period is a critical period for the formation of taste preferences. It is recommended that parents use it to make children like a light diet from an early age, which will help them form a healthy eating habit.

1. Use salt limit tools

When cooking dishes, add sugar to cover the salty taste, and taste the excessive amount of salt. It is recommended to use scaled salt spoons, salt tanks and other tools to effectively and accurately control the daily salt intake.

2. Putting less salt seasonings

It is recommended to put less sauce, sauce, monosodium glutamate, chicken essence and other salt -containing condiments during cooking. Use the rich flavor of natural food itself to add flavor. It is recommended to use spices such as green onions, ginger, garlic, pepper, shiitake mushrooms and other fragrances. Large food.

3. Select low sodium salt, iodized salt

Choosing a relatively low sodium -containing condiments such as low sodium salts can not only meet the requirements of salty taste, but also reduce the intake of sodium. In fact, except for high -water iodine areas, iodized salt should be recommended in all areas, especially families with children, children, pregnant women, and breasts.

4. Put salt before leaving the pan

Many people do not have this consciousness when cooking, and even put the steps of salt in a few steps before cooking. The correct way is to put salt before the dishes are out of the pan or turn off the heat. This method can reduce the amount of salt when maintaining the same salt, and the taste will not lose.

5. Read nutrition label

Sodium is a compulsory label in the pre -packaged food nutrition label. When purchasing, pay attention to the content of food sodium.

6. Pay attention to invisible salt and control the total amount

Some foods such as biscuits, bread, preserved fruit, ice cream, etc., are not salty, even a little sweet, in fact, a lot of salt is added. When cooking at home, it should not be calculated based on 5 grams per person per day, and the difference between adults, children, and elderly people should be considered. In addition to cooking salt, food, food, food and other foods and salt content in the meal should be included. To reduce dining outside, you should ask restaurants to put less salt when dining abroad.

7. Rinse high -salt food, choose more fresh ingredients

Rinse the pickles, fish in canned water, etc., can reduce the salt content. Most food adds salt during the processing process, try to buy fresh ingredients as much as possible, and choose less processed food.

How to achieve less oil?

1. Family oil recommendation is recommended to change the varieties that often change oil

The higher the level of edible oil, the better, the difference in fatty acid composition of different edible oils. It is recommended not to take only one oil for a long time. Purchasing edible oils at home often provide us with fat and nutritional balance guarantees. Fish oil, linen seed oil, and perilla oil are suitable for cold mixing; butter, butter, lard, coconut oil, palm oil, and cocoa butter are suitable for fried and fried; olive oil, tea oil, rapeseed oil are suitable for stewing, cooking, and fried.

2. In addition to the dishes, pay attention to calculating the oil content of other foods

The family uses a scaling oil control pot to make quantitative oil for cooking. When cooking at home, the difference between adults, children, and elderly people should be considered; in addition to the oil use of dishes, it should also include noodle oil, salad sauce, fried crispy food, etc. and the oil content of eating outside.

Therefore, use steaming, cooking, stewing, simmering, slippery, cricket, cold, etc.

3. Severe "oil -absorbing ingredients" and "no oil suction ingredients"

First, eat less fried foods, such as fried lotus root, fried eggplant boxes, etc., not only high fat and high energy, but also produce a lot of harmful substances.

Second, preferably not oil absorption ingredients, typical non -oil -absorbing foods include fungus, celery, etc.; While eggplant and other ingredients should be eaten less.

Third, it should be noted that most of the oil exists in the soup of the dishes. Do not drink soup or soup and mix.

Fourth, eat less animal oils, processing snacks and fried crispy foods such as biscuits, fries, processing meat products, etc. The intake of daily saturated fatty acids should be controlled below 10%of the total fat intake.

Fifth, be wary of high -temperature cooking and oil, which will produce trans fatty acids.

High -temperature cooking, plant cream, milk essence, butter, etc. may contain trans fatty acids. Anti -fatty acid intake does not exceed 2 grams per day.

How to control sugar?

1. Choose foods with sugar positions in the food label

Each population should reduce the intake of sugar, but does not include sugar in natural fruits and natural carbohydrates in the staple food.

Eat foods with less processing process, such as biscuits, ice cream, pastry, honey, jam, etc. Learn to look at the nutritional components and ingredients in the food label, choose drinks with low carbohydrate content, and foods that are not added with sugar or sugar.

2. Try to drink less sugary drinks to refer to drinks with sugar content more than 5%

For sugar -containing beverages, try to drink less or not, let alone drinking drinking water.

3. Put less sugar in three meals a day

First, try to use garlic, octagonal and peppercorns such as garlic, octagonal, and peppercorns when cooking dishes.

Second, when making supplementary food for infants and young children, no sugar is needed.

Third, try to choose as little sugar -containing dishes when dining abroad, such as sweet and sour pork ribs, shredded pork, saffron, freezing sweet potatoes, sweet soup, etc.Text/Gong Weiyan (Associate Researcher at the Institute of Nutrition and Health of the China Disease Control and Control Center)

(Edit Li Chuang)

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