Salt is the first of all flavors
The saltiness of food
is the key to determining whether the daily diet is delicious
More and more people are aware of the dangers of excessive salt
In order to excessively pursue a low-salt diet
they even choose not to eat salt
Is it really good?
What are the benefits of salt to the human body?
How can you cook with less salt and still be delicious?
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01 Is excessively low-salt really a good thing?
For patients with severe hypertension and sodium-sensitive hypertensive patients, moderate salt control is indeed necessary. Adults' daily salt intake of no more than 5 grams can help reduce blood pressure and the risk of cardiovascular disease, stroke and coronary heart disease .
In traditional habits, many people consume an average of 9 to 12 grams of salt per day, or twice the recommended maximum intake. As modern people's health awareness increases, more and more people are beginning to change their traditional views and advocate a salt-reduced diet. However, an excessively low-salt diet or even a salt-free diet will be counterproductive and harmful to health. The body has a self-regulatory function, and basically all the salt ingested can be excreted through urine.
Excessive salt intake will have a series of effects on the body, such as increasing the risk of high blood pressure, stroke, coronary heart disease, and brittle bones. On the contrary, if you eat an excessively low-salt diet, there is a risk of hyponatremia. The importance and irreplaceability of sodium ions and in the body will cause the occurrence of related metabolic disorders, further damaging your health, and ultimately the gain outweighs the gain.
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02 What are the benefits of salt to the human body?
There is a lot of water in the human body, accounting for about 70%, and this 70% of water contains salts of different concentrations. These saltwaters are closely involved in our life activities. The chemical composition of salt consumed on daily basis is sodium chloride. After absorption, it will appear in the body in the form of sodium ions and chlorine ions.
Maintain life
Sodium element is an important element for maintaining life. The process of shuttling through the cell membrane driven by energy is the basis for cells to perform various functions. In the environment around cells, the concentration of sodium needs to be maintained at an appropriate level. If it is too high or too low, it will affect normal human body functions. For example, after strenuous exercise, drinking a lot of water may cause dizziness, vomiting or even coma, or fatigue caused by long-term insufficient salt intake, which are all related to the concentration of sodium in the human body.
regulates the acid-base balance in the body
Chloride ions often complement sodium ions and participate in life activities together. Among them, chlorine is an important component of gastric acid. The daily intake of protein can be better digested and absorbed under the action of gastric acid, and gastric acid can also kill bacteria that enter the stomach. At the same time, chloride ion is also an important anion in the human body, participating in the regulation and maintenance of acid-base balance in the body.
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03 How much salt should be consumed every day?
The World Health Organization "Sodium Intake for Adults and Children" recommends that healthy adults consume less than 5 grams of salt per day. If you are not sure about the number of grams, you can use beer bottle caps as a reference. You can fill a beer bottle cap with enough salt to prevent the top from falling off, which is about 5 grams. The amount of salt in the diet can include salt added when cooking, soy sauce, chicken essence, hot pot dipping sauce, bean paste, processed foods (such as convenience foods, processed meats such as bacon, ham and sausages, cheese, salty snacks and instant noodles) etc.) and the total amount of salt in various foods.
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04 How to cook delicious food with less salt?
Adding acid can reduce salt
Acidity is the "enhancer" of salty taste. Add half a teaspoon of salt, and only a few drops of vinegar can make the salty taste more obvious and reduce the amount of salt. Which sour seasonings are healthier?
1. Vinegar can lower fat and blood pressure
Studies have proven that black vinegar can inhibit fat absorption in the intestines, promote the decomposition of fat, reduce the degree of fatty liver, and help reduce weight. At the same time, the role of vinegar in helping to control and blood lipids has been widely recognized.Vinegar can enhance the elasticity and permeability of blood vessels, and act as a diuretic to excrete sodium, thereby indirectly lowering blood pressure.
2. Lemon juice plus vitamin C can supplement iron
Lemon juice has an aroma and can remove the fishy smell of meat and aquatic products, making the meat more tender. At the same time, lemons are rich in vitamin C, which not only increases people’s intake of vitamin C, but also facilitates the absorption and utilization of minerals such as calcium and iron. When making cold dishes or fish and seafood, it is better to use some lemon juice.
Adding sugar will increase salt
Salty taste has its "enhancer" and "weakener", which is sweetness. In many salty and sweet dishes, the concentration of salt is higher than perceived levels. Therefore, if you want to reduce salt, you should eat less dishes such as sweet and sour pork ribs and fish-flavored shredded pork . Many people like to add some sugar to their dishes to enhance the freshness, which is also detrimental to controlling salt intake.
In addition to eating less salty and sweet dishes, you should also eat less very sweet foods. Because such foods also contain a certain amount of salt, which is also the result of the interaction between tastes. Because adding a small amount of salt to the sweetness can make the sweetness more prominent and make the sweetness stronger. Therefore, salt is added to very sweet preserves, and there is also a lot of salt in sweet bread . If you want to reduce your salt intake, you should also eat less foods that are too sweet.
Cooking tips to help control salt
① Don’t add salt when the soup is too hot
When the temperature is too high, the sensitivity of the human tongue to salty taste will decrease. Therefore, when adding salt to season the soup, let it cool to room temperature before adding it, rather than adding it while the soup is still very hot. Because if it tastes right at this time, it will be salty when it is brought to room temperature.
② Add salt before serving
Add a small amount of salt or soy sauce before serving. The salt has not yet penetrated deep into the food, but the salty taste will still be felt on the tongue. This allows you to use less salt at the same saltiness. Measuring the vitamin C in dishes found that adding salt later can also reduce the loss of vitamin C. It can be said to kill two birds with one stone.
③ Dipping food can reduce salt
Using seasonings to make a small amount of sauce or sauce for dipping can also make the surface of the food fully contact with the salt, but the inside will not seep into the salt, which is also beneficial to reducing salt.
④ Cold dishes, ready to mix and eat
When preparing cold dishes, the salt is often limited to the surface of the dish and the sauce below. If you eat it as soon as possible, so that the salt does not have time to penetrate deep inside, you can leave part of the salt in the vegetable soup.
⑤ Use more spices
If you add some peppers, peppers, onions, ginger, garlic and other spices to the pot, it can increase the aroma of the dishes, and it will taste better if you add less salt.
Health Tips
1. Excessive low-salt diet or even no-salt diet will be harmful to health and may lead to the risk of hyponatremia
2. The sodium contained in salt is an important element for maintaining life, and chloride ions help regulate acidity in the body. Alkali balance
3. The daily salt intake of healthy adults should not exceed 5 grams
4. Cooking tips to help control salt: don't add salt when the soup is too hot, add salt before cooking, dipping food can reduce salt, mix cold dishes and eat immediately, use more spices to increase the saltiness
Information: CCTV Life Circle
Editor: Wang Yusi
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