According to a national authoritative survey, in 2020, my country’s per capita daily cooking salt is 9.3 grams, a decrease of 1.2 grams compared with 2015. Although the average cooking salt intake has declined, it is still higher than Chinese Nutrition Society_ Recommended level of span2span (6g/d of salt for adults 18 to 65 years old).
Long-term high sodium diet will increase the risk of hypertension. The survey showed that among the attributions related to the death of cardiovascular and metabolic diseases by Chinese adult residents from 1982 to 2012, the proportion of high sodium intake has been the highest for 30 years. In 2012, the proportion of high sodium intake was 17.3%. , Is still much higher than other factors, the salt reduction diet has a long way to go.
How to achieve salt reduction?
1. Learn to quantify, use a limited salt spoon jar, and gradually reduce the dosage.
Tips: 1 g table salt=400 mg sodium
1 g sodium=2.5 g table salt
2. Use alternative methods.
reduces the dependence on salty taste through the adjustment of different tastes. For example, adding a little vinegar when cooking dishes can improve the fresh aroma of dishes and help adapt to low-salt foods; you can also use natural seasonings such as pepper, star anise, chili, onion, ginger, garlic and other natural seasonings when cooking food to replace part of it. Salt and soy sauce.
3. Use cooking methods reasonably.
Choose fresh ingredients for cooking, steam, roast, boil and other cooking methods to enjoy the natural taste of the ingredients and gradually weaken the dependence on salt.When cooking dishes, you can wait for the salt to be added when it is out of the pot, which can reduce the amount of salt while maintaining the same saltiness.
4. Pay attention to hidden sodium problems and eat less high-salt (sodium) foods.
Snacks are mostly high-salt foods. Look at the nutrition label and reject high-salt foods. The recommended daily intake of sodium for adults in my country is 2000mg. In the nutrient composition table of a certain mustard tuber, the content of sodium per 100g is 2165mg, NRV%=108%, eat a small bag (15g), the sodium index is used up 16.2%, people with high blood pressure, high blood sugar, and high blood lipids must pay attention to them, don't be bulimia. Also note that noodles, breads, biscuits, etc. taste not salty, but salt is also added during processing.
5. Use high potassium and low sodium salt.
Old people have severe taste deterioration, heavy taste, and are more dependent on salt than young people. However, the elderly have a higher risk of hypertension and need to reduce salt. In order to take care of their taste and health, high-potassium and low-sodium salt can be used, which not only meets the saltiness requirement, but also reduces sodium intake.
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