The main reason for reducing salt, oil and sugar is to control the increase of chronic diseases, as follows:
1. Excessive salt intake is one of the three major risk factors of hypertension. At the same time, eating too much salt will also increase the risk of stomach diseases, osteoporosis, obesity and other diseases. Adults should not exceed 6 grams a day.
2. Salt is a necessary food for human body, but eating too much will do harm to human body. First, there is a lot of scientific evidence that high salt is a risk factor for hypertension, which can cause stroke, coronary heart disease and so on.
3. Reducing oil: The problem of reducing oil is that fat intake is too high and easy to consume, leading to hyperlipidemia and obesity, followed by diabetes and hypertension. High-fat diet is also the main cause of obesity, which is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
4. High-fat and high-cholesterol diet (including excessive intake of edible oil and animal fat) are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.
In order to reduce sugar, we must reduce the consumption of sugary drinks by teenagers. Sugar in diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases.
6. Intake of added sugar, especially by drinking sugary drinks, will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and increase the risk of chronic diseases.
2. Why should we reduce salt, oil and sugar?
"Three reductions and three healths" is a special action of the State 636f7079E79FA5E981933133431343662, which is to achieve "oral health, weight health and sugar health".
1. Reduced salt 1. Excessive salt intake is one of the three major risk factors of hypertension. At the same time, eating too much salt will also increase the risk of stomach diseases such as osteoporosis and obesity. Adults should not exceed 6 grams per person per day. Reduce oil: do not exceed 30 grams per day. High oil, fat and cholesterol are risk factors for hyperlipidemia.
Long-term dyslipidemia can cause fatty liver and atherosclerosis. 2. A high-salt diet can easily induce diseases, such as hypertension, atherosclerosis, nephropathy, upper respiratory tract infection, stomach trouble and osteoporosis.
High-salt diet refers to a diet that can use more than 6 grams of salt every day (about a beer bottle cap, removing the soft rubber pad), including the amount of salt ingested through various channels such as soy sauce, pickles and monosodium glutamate. Second, reduce oil 1. Excessive oil intake is harmful to high-fat and high-cholesterol diet (including excessive intake of edible oil and animal fat) is a risk factor for hyperlipidemia.
Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases. High-fat diet is also the main cause of obesity, which is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
2. The Dietary Guide for China Residents recommends that healthy adults use no more than 25-30 grams of cooking oil per person per day. 3. Reduce sugar 1. Added sugar refers to monosaccharide and disaccharide added in food by producers, chefs or consumers, as well as sugar naturally existing in honey, syrup, fruit juice and concentrated fruit juice.
2. Harmfulness of adding sugar to the diet Sugar is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases. Intake of added sugar, especially by drinking sugary drinks, will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and aggravate the risk of chronic diseases.
Extended information tips on reducing salt and sugar 1. Training taste: from once a week to once a day, the taste will fade after a few months. 2, look at the ingredients list: choose "sodium-free" food, "low sodium" food is also a lot of salt.
3. Washing food: Washing canned tuna, salmon and cheese with tap water can reduce sodium by 30%. 4, spices instead of salt: use lemon juice, orange peel, vinegar, cumin, pepper, coriander and so on. Instead of salt to bring out the taste of food.
5. Choose a nutritious dessert: When you want to eat sweets, choose fruit, low-fat chocolate milk, low-sugar cereal or fresh fruit yogurt. Even so, a can of low-fat yogurt still contains 28 grams of sugar.
6. Replace candy with healthy snacks: such as nuts, popcorn and roasted corn. 7. Homemade dessert: Adding cinnamon when making dessert can bring special sweetness and fragrance and reduce the sugar consumption of 1/4.
Jam can also be made of fruit juice and honey, so the sugar content can be reduced by half. References:
People's Network-Multi-agency initiative to reduce salt, oil and sugar.
3. Reduce salt, oil and sugar. How to reduce "three reductions"
Excessive salt intake is one of the three major risk factors for hypertension. At the same time, eating too much salt will also increase the risk of stomach diseases, osteoporosis and obesity, and adults should not exceed 6 grams per day.
Reduce oil: do not exceed 30 grams per day. High oil, fat and cholesterol are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.
Sugar reduction: the total amount of starch intake should be controlled. Excessive sugar intake is related to poor diet quality, obesity and the risk of chronic diseases. Especially drinking sugary drinks will increase the total energy intake, reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and increase the risk of chronic diseases. It is best to control it below 25 grams.
4. Why should we control oil and sugar with low salt?
Controlling oil and sugar with low salt is an effective method to prevent "three highs".
Three highs is the general term for hyperlipidemia, hypertension and hyperglycemia.
Hypertension means that the blood pressure in the circulatory system is higher than normal, usually refers to the increase of systemic arterial blood pressure, which is a common clinical syndrome. Under normal circumstances, it is normal to take mercury below 140/90mm, and hypertension above160/95 mm. Because it happened unconsciously, it was called "silent killer".
Hyperlipidemia refers to high cholesterol or triglyceride in blood or low high density lipoprotein cholesterol, which is called dyslipidemia in modern medicine. It is the main factor leading to atherosclerosis, and it is also a risk factor for the occurrence and development of cardiovascular and cerebrovascular diseases. Its onset is hidden, and most of them have no clinical symptoms, so it is called "invisible killer".
Hyperglycemia means that the glucose content in human blood is higher than the normal level. It is an independent pathological change in the body. The lesion is located in the blood, and the nature of the lesion is disorder of blood glucose metabolism. The clinical manifestations of hyperglycemia can have obvious symptoms, such as dry mouth, excessive water, excessive urine and emaciation; It can be a recessive symptom without obvious subjective discomfort.
5. Information about the manuscript of reducing sugar
Sugar is a grinding demon, and it's sad to lose a lot.
Sugar is an important condiment in our life. The food added with sugar is superior to ordinary food in taste and flavor, which brings us pleasant enjoyment, so it is more likely to be favored by children and teenagers. In addition, a bottle of sugary drinks after exercise can quickly replenish our energy. However, eating too much sugary food or drink will have adverse effects on health, and the most direct cause is obesity and dental caries.
How to solve the problem, only health can reduce blood sugar.
China's diet is gradually westernized, especially for young people, whose pursuit of adding sugar is getting worse and worse. Now, let's provide some tips to help those who are addicted to sweet candy stars:
(1) Eat less sweets. There is more sugar added in candy, which will fall into the sweet trap if you are not careful;
(2) Sugary drinks are not basic foods, so drink less sugary drinks or replace them with sugar-free drinks, such as boiled water;
(3) Learn to read food labels. If there are sucrose, white sugar, maltose, fructose syrup, concentrated juice, glucose and honey on the ingredient list, it will mean that sugar has been added;
(4) When cooking at home, we should use quantitative measuring tools to control the amount of sugar we eat every day, and put less sugar in homemade juice, cakes, tea and coffee to gradually get rid of the temptation of sugar;
(5) Guide children with scientific and correct educational methods, start with dolls, and establish healthy eating behaviors and lifestyles.
Step 6 lose weight tips
Tips for preventing bulimia
1. Eat moderately.
In order to lose weight, it is inevitable to control diet, but diet should be moderate. Don't cut down a lot of food at once and leave yourself in a state of extreme hunger. It is recommended to go on a diet and eat less and more meals. Divide the day's diet into 5~6 meals, reduce the amount of food per meal, and wait until you feel hungry before eating the next meal. In this way, you can lose weight without being hungry, and you can also avoid overeating because you are hungry and angry.
2. Give yourself rewards other than "eating" if you lose weight successfully.
Some people will suffer from bulimia after losing weight, perhaps because they have been depressed for too long, or because they are in an idea of rewarding themselves. If you lose weight or do other successful things, don't eat and reward yourself with something else. Like a trip, a new dress or something.
3. Vent negative emotions in time
Negative emotions such as depression, anger and sadness are often the fuse of bulimia. When you control or vent these negative emotions, you stay away from bulimia. There are many ways to vent negative emotions, such as watching a movie and crying, taking a comfortable bath and running on the playground. When venting negative emotions, it is best to have a friend around, which is of great benefit to your emotional recovery.
4. Reflect on your eating behavior
Reflecting on your eating behavior every day can, on the one hand, prevent yourself from getting fat because of overeating; On the other hand, you can look for clues about whether you have bulimia. If you find clues, it is recommended to find a doctor for diagnosis, and don't speculate blindly. Once diagnosed, we should actively ask for treatment.