What are the essential condiments for Chinese people to cook? It's nothing more than oil, salt, sauce and vinegar.
sauce vinegar may be omitted, but I believe that no one can cook without adding oil and salt.
salt is the key to the dish's "taste".
However, eating more salt will really reduce your life! Why is it harmful to eat too much salt?
1. Every 1 gram of salt eaten will increase blood pressure
Medical research suggests that the average daily sodium intake of salt differs by 1g, and the systolic blood pressure will increase by about 2mmHg.
A survey of 700 residents in seven prefectures in Japan found that the average daily intake of salt increased by 1g, and the average life expectancy will be shortened by half a year!
The main ingredient of salt is sodium chloride . The sodium ion that is eaten into the body needs to be "diluted" as long as it exceeds the average level in the blood.
In addition to drinking more water involuntarily, the water in the body will also gather in the blood.
The blood volume becomes more, and the blood pressure will naturally increase.
In addition, the excess sodium ions will promote the activation of the body's hormone system. Hormones such as aldosterone can also cause blood pressure to rise.
2.Osteoporosis , which is also related to salt intake
The prevalence of osteoporosis over the age of 40 in my country is about 10%, while after the age of 60, it is conservatively estimated to be 36%.
In other words, 1 osteoporosis in every 3 elderly people!
This is certainly related to the lack of calcium intake in our country, but calcium loss caused by high-salt diet is also one of the important factors. The additional sodium ions need not only dilution, but also excretion.
When the kidneys produce urine in order to excrete sodium, they have to excrete a little calcium. Generally speaking, every 2300 mg of sodium is discharged by the kidneys, they will lose 40 to 60 mg of calcium.
This is one of the reasons why osteoporosis occurs frequently in the elderly in my country.
3. High-salt foods can cause gastrointestinal cancer
Clarify that extra salt will not increase the probability of gastrointestinal cancer.
However, foods containing a lot of salt are an important pathogenic factor for gastric cancer and intestinal cancer.
Our common high-salt foods, such as salted fish, bacon, pickled cabbage, ham, etc., are traditional delicacies in many places.
However, these foods containing a lot of salt are mostly prepared by salting or smoke, which can easily produce nitrosamine , benzopyrene and other substances.
Among them, nitrosamines are very certain carcinogens for gastric cancer, benzopyrene for colorectal cancer, testicular cancer .
Don’t underestimate the power of this pickle. The gastric cancer mortality rate among residents of Changle County, Fujian Province is 4.8 times that of the national average! Such a high mortality rate is closely related to the local residents' love of pickled fish.
Again, salt itself will not cause gastrointestinal cancer, but high-salt foods may cause gastrointestinal cancer. How to control salt with
Let me first talk about the most important point! When controlling salt, you need to adapt to less "heavy" foods.
Especially for non-physical workers, they have less labor every day, and they cannot eat more salt.
WHO recommends that the amount of salt per person should not exceed 5g per day! How to do it
? You can refer to the following method:
1. Calculate how much salt you need to put in cooking every day
For example, 2 people eat 3 dishes in 2 meals, and only 3.3g of salt can be added for each dish.
2. Change to a smaller spoon
Generally, one teaspoon of salt is about 5g. For better control, you can consider replacing 1/2 or 1/4 teaspoons to add salt.
3. Add salt to cook later
Add salt to late, and the saltiness will become more prominent, reducing the total salt in the dish in disguise
4. Eat less high-salt foods and takeout
5. Use spices appropriately to enhance the flavor
0. It is not fragrant enough. Star anise, chili, onion, ginger, garlic, and other types of glutinous rice are also good.
But don’t put too much soy sauce, there is also a lot of salt in the soy sauce!
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Author: Silent Chuqiu people
