Master these salt control skills, no longer talk about "salt" color changes

There is a major change in the 2022 version of "Chinese Resident Dietary Guidelines" just released more than a month ago: it is recommended to decrease from 6 grams in 2016 to less than 5 grams in 2016. Although this change is small, the importance cannot be underestimated It shows that salt control is very necessary in our daily diet habits. What are the help of salt to the human body? Why does excessive salt intake cause health hazards to the human body? If you are worried about the scale of salt intake, today I recommend some good -operating salt control tips, so that everyone will stop talking about "salt" color changes.

High -salt dietary is one of the high -risk incentives of high blood pressure

Salt is an indispensable seasoning in daily life, and it is also an important substance to maintain the normal development of the human body. Its main ingredient is sodium chloride. When salt forms a solution in the human body, it will decompose into sodium ions and chloride ions, which play a different role. Sodium ions can maintain the blood capacity and cell penetration pressure of the human body, maintain the normal excitement and stress of the nerves and muscles, and activate the human muscle contraction and other functions; chloride ions can help regulate the acid -base balance of the human body, produce gastric acid and produce gastric acid and Activating amylase is extremely important for life activities.

However, long -term intake of excessive salt or excessive taste will increase the risk of hypertension. High -salt diets are one of the high -risk incentives of high blood pressure. The high -salt diet increased the amount of extracellular fluid and the increase in blood volume, causing the increase in the output volume of the heart, increasing the sodium and water in the blood vessels' smooth muscle cells, and swelling.

The food we take daily can be divided into high -salt food, medium -salt food and low -salt food according to the amount of salt content. High-salt food refers to foods with a salt content of ≥1.5 grams per 100 grams and ≥0.6 grams per 100 grams of sodium; medium-salt food refers to 0.3-1.5 grams per 100 grams of salt Foods of 0.1-0.6 grams; low-salt food refers to foods with a salt of <0.3 grams of salt and 0.1 grams per 100 grams per 100 grams.

According to this set of data, you can compare the food packaging, that is, the nutritional composition table in the pre -packaged food label.

Is the amount of salt containing common foods in life exceeded the standard?

It should be noted that there are two sources of salt: one of which comes from the salt added during cooking, accounting for about 80%of the total; the other part from the salt contained in the food itself, accounting for about 20%. Therefore, try to eat less high -salt food and seasonings, such as soy sauce, mustard, pickles, yellow sauce, monosodium glutamate, etc.

Here are some foods that we usually touch, and introduce how much their food contains salt: a spoonful of 15 ml of soy sauce is about 5 grams and 15 grams of bean paste with a spoonful of salt.

A small piece of tofu (10 grams) salt content is 1 gram, and a salt content of a salted egg is 2.5 grams; and like cooked meat products, such as a 100 gram of ham sausage, the salt content of 2.5 grams, 100 100, 100 100, 100 The salt content of the canned meat is 2 grams.

The above are more intuitive foods that will be added with salt, and you may not pay special attention to the "invisible salt" content in these foods. It consumed one -fifth of the recommended salt intake throughout the day; for example, processing soybean products, like 100 grams of dried tofu, 3 grams of salt content; 100 grams of noodles, generally 3 grams of salt content, 3 grams of salt content, 3 grams of salt content also 3 grams about.

Another type is the small snacks that everyone usually loves to eat. It may have been taken in a lot of salt in one bite. For example, 100 grams of salty biscuits, 2 grams of salt content; salty nuts such as 50 grams of salty melon seeds, 1.5 grams of salt content, and 100 grams of orchid beans can reach 3 grams of salt content; The salted water product of salt water reaches 4 grams per 30 grams.

Knowing the salt content of these common foods above, combined with the current "Chinese Resident Dietary Guide (2022)" recommended adults not exceeding 5g of salt per day, you can try to "count in your heart" when you eat. Essence

Daily control of salt control four techniques

After understanding the salt content of food, how do we control salt in daily life?

Salt control technique 1: Use salt spoons and salt cans to control family cooking and salt dosage

The capacity of the salt spoon is based on a flat spoon. If the family of 4 is three meals a day and use 2 grams of salt spoon, it must not exceed 12 spoons a day. If there are patients with high salt, medium -salt food or high blood pressure at the same time, you need to reduce the amount of salt on the basis of this.

If you can't remember how many spoons of salt are used for salt spoons every day, it is recommended to use salt limited tanks, that is, calculate the total amount of salt on the day according to the family's recommended intake every day before cooking. Make sure that the salt is added on the day without exceeding the level of salt tanks.

Salt control technique 2: Use less high -salt seasonings, eat less pickled food and (or) processing meat products

During the cooking process, put less soy sauce or sauce, etc., when adding soy sauce or sauce, you should reduce the addition of salt; eat less pickles, pickles, salted eggs and other pickled foods, less ham, canned fish, canned meat, etc. And meat products. Animal foods such as fresh animals, poultry, eggs, milk, etc. are used.

Salt control skills 3: Cooking and using low sodium salt

Low sodium salt is based on ordinary salt and contains about 30%potassium chloride.It is characterized by low sodium content and a lot of potassium content.The principle of the best ratio of sodium and potassium ions proposed by WHO is 1: 1.Low sodium salt can prevent cardiovascular and cerebrovascular diseases such as hypertension, stroke, coronary heart disease.It is worth noting that chronic renal failure, renal dysfunction or high potassium sepsis or potassium preservation diuretics must be cautious or obeyed by the doctor.At the same time, do not increase the intake of salt because of the use of low sodium salt, and controlling intake is the key to salt control.

Salt control techniques 4: Use natural seasonings or condiments

The cooking of ingredients reduces the addition of salt, and it is advisable to use green onions, ginger, garlic, pepper, pepper and other natural condiments to improve the color, aroma and taste of food, and make up for the defects of insufficient salty taste.

(Source: Beijing Youth Daily/Gaochunhai Tianjin Disease Prevention and Control Center physician, registered nutritionist)

【Edit: Jinxin】

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