[National Healthy Life Day] "Three Reduction and Three Health" Health Companion- "Three Reduction" articles

September 1, 2022 is the 16th "National Healthy Life Day Day". This year's publicity theme is "'Three Reduction and Three Health" Health Companion. " At the same time, from September 1st to 30th, the health lifestyle month in 2022.

At present, with the acceleration of the rhythm of life, chronic non -infectious diseases such as hypertension, hyperglycemia, and hyperlipidemia have gradually become the number one public enemy that threatens human health. Studies have shown that the healthy lifestyle of three reductions and three health is an effective measure to prevent a variety of chronic diseases. Below, let's first understand the core information of "three reductions".

1. What is "three reductions"

The third minus is "reduced salt, sugar reduction, and oil reduction."

Second, "salt reduction" core information

1. Knowing the hazards of high -salt diet: Excessive salt intake can increase blood pressure, which can increase the risk of stomach disease, osteoporosis, obesity and other diseases.

2. Recommended salt intake: It is recommended that adults per person per day of salt intake does not exceed 6 grams, children aged 2 to 3 years old do not exceed 2 grams, 4 to 6 years old children do not exceed 3 grams, 7 to 10 years old children children, 7 to 10 years old children 7 to 10 years old No more than 4 grams, no more than 5 grams of elderly people over 65 years old.

3. Use quantitative salt spoons: Putting 5%-10%of salt does not affect the taste of the dishes. Use quantitative salt spoons to try to taste with food with pepper, garlic, vinegar and pepper.

4. Eat less pickles and eat more fruits and vegetables: eat less mustard, pickles and sauce foods. It is recommended to have fresh fruits and vegetables every meal.

5. Eat less high -salt packaging food: eat less cooked meat or lunch meat, sausage and canned food. It is recommended to choose fresh meat, seafood and eggs.

6. Gradually reduce sodium salt intake: salt reduction needs to be stepped step by step, and the taste of salty taste will gradually decrease with time.

7. Read the nutritional composition table: When buying food in the supermarket, choose the packaging food with low sodium salt content as low as possible, and food with "low salt", "less salt", or "no salt" logo.

8. Choose low -salt dishes for meals: minimize meals as much as possible, actively ask the restaurant to put less salt, and try to choose low salt dishes.

9. Pay attention to condiments: It is recommended to choose low sodium salt and low -salt soy sauce to reduce the amount of MSG, chicken essence, bean paste, salad sauce and seasoning.

10. Be wary of salt "hiding up": Although some convenient foods and snacks do not taste salty, they all contain more invisible salt. It is recommended to eat less processed foods for "hiding salt".

3. "Oil reduction" core information

1. Scientific understanding of cooking oil: cooking oil helps the absorption and utilization of fat -soluble vitamins in food. It is an important source of essential fatty acids and vitamin E. However, excessive fat intake will increase the risk of chronic diseases such as diabetes, hypertension, hyperlipidemia, atherosclerosis, and coronary heart disease.

2. Learn to use oil control pots: Chinese residents' dietary guidelines recommend that healthy adults do not exceed 25-30 grams per day.

3. Control cooking oil intake: Pour the cooking oil that the family should eat every day into the oil -controlled pot with scale, and use the oil -controlling pot to use the oil control pot. Persist in the quantitative oil of the family and control the total amount.

4. Use less oil to cook: When cooking foods, choose methods that do not use or use a small amount of oil, such as steaming, cooking, stewing, simmering, water sliding, cold mixing, quick -fire and so on.

5. Use less oil cooking method: It is recommended to use less fried method to cook food, or use fried method instead of frying, which can also reduce the intake of cooking oil.

6. Eat less fried foods: eat less or do not eat fried foods such as fried chicken legs, fries, fried chicken wings, fritter oil cakes, etc. During the meal, you actively ask the restaurant to put less oil and less fried dishes.

7. Use less animal fat: It is recommended to reduce the number and frequency of animal fat, or replace it with plant oil. It is recommended to alternate different types of plant oil.

8. Restricting trans fatty acid intake: It is recommended that daily trans fatty acid intake does not exceed 2g.

9. Do not drink vegetable soup: When cooking dishes, part of the oil will stay in the vegetable soup. It is recommended not to drink vegetable soup or soup for rice.

10. Pay attention to the food nutritional composition table: Learn to read the nutritional composition table. When buying food in the supermarket, choose foods with low oil containing and excluding trans fatty acids.

Fourth, the core information of "reduced sugar"

1. Reduced sugar to reduce sugar: All people should reduce the intake of sugar (or tours), but excluding sugar in natural fruits and natural carbohydrates in the staple food.

2. Knowing add sugar: Add sugar refers to the manual added to the food, which has sweet taste characteristics, including monosaccharides and bicosecons. Common ones are sucrose, fructose, glucose, etc. White sugar, sugar, rock sugar, and brown sugar are sucrose of daily life.

3. Sugar hazards: sugar in diet is the most important risk factor for dental caries. Too many intakes will cause imbalances in diet, increasing the risk of chronic diseases such as overweight, obesity, and diabetes.

4. Control the addition of sugar intake: Chinese residents' dietary guidelines recommend adults per person to add sugar intake per day of not more than 50g. It is best to control below 25g. The sugar intake is controlled below 10%of the total energy intake.

5. Children and adolescents do not drink or drink less sugary drinks: Sugar -containing drinks are the main sources of children and adolescents to add sugar. It is recommended not to drink or drink less sugar drinks.

6. Infant foods do not need to add sugar: infants and young children are advised to drink boiled water. When making supplementary food, it should also avoid adding sugar to adding sugar.

7. Reduce food high -sugar packaging food: It is recommended to reduce biscuits, ice cream, chocolate, candy, pastry, honey, jam, etc. to add sugar food intake in processing process.8. Add less sugar in the cooking process: Put less sugar in the family cooking process. Try to use chili, garlic, vinegar and pepper to taste the taste of food to replace sugar, reducing the attention of taste buds to sweetness.

9. Cute food for meals: When dining outside, choose the right amount of sweet and sour pork ribs, shredded pork, red -roasted meat, shredded sweet potatoes, sweet soup and other sugary dishes.

10. Use boiled water to replace drinks: The best way to supplement water for the human body is to drink boiled water.Under mild climatic conditions, adult men drink at least 1700ml (about 8.5 cups) of water per day, and women drink at least 1500ml (about 7.5 cups) of water.

Author: Wang Dong

Source: Shenyang Disease Prevention and Control Center

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