How to use salt effectively?
According to the Dietary Guidelines for China Residents, the daily salt intake per person is less than 6g, of which 2g is the salt content in the food people eat every day. The amount of salt actually used for cooking in a day should be 4 grams, which is the daily intake. The amount of salt (6 grams) is equivalent to the amount of a flat ordinary beer bottle cap.
1. When cooking, use sour taste such as vinegar and lemon juice instead of salt and soy sauce. At the same time, it can also improve the taste of food and achieve delicious taste.
2. Low-temperature cooking, such as cooking more and frying less; Enjoy the natural taste of food.
3, eat more flavor dishes, such as pumpkins, tomatoes, green peppers and so on. Use the taste of the food itself to add flavor.
4. When using seasonings such as soy sauce, don't put all the soy sauce into the plate at once, use some soup, etc.
5. Choose low sodium salt. The main component of salt is sodium chloride. Low sodium salt contains about 70% sodium chloride and about 30% potassium chloride. If you choose to use low sodium salt equivalent, it will actually be reduced by about 30%. Photo of sodium ion. Most importantly, there is little difference between the salty taste of low sodium salt and ordinary refined salt, so the effect of reducing sodium and potassium can be achieved without reducing the salty taste.
Step 6 find food. Natural fruits and vegetables have their own special aroma and taste. In the process of processing, the addition of salt can be completely reduced to achieve the effect of finding flavor.
7. Put the salt in front of the pot. Salt is placed in front of the pot, because salt will not penetrate into the food, and the tongue will feel salty when eating, which reduces the "slight" feeling and reduces the salt intake.
8. Reject invisible salt. In addition to salt, there are many "invisible salts" in life, such as salted fish, salted eggs, pickles and instant noodles. However, apart from these familiar high-salt foods, many people ignore them. Including "sweet drinks, dried noodles, biscuits" and other high-salt foods. There is a conversion coefficient: 1 g salt =400 mg sodium, so when the sodium intake in food is too high, it will also affect our blood pressure. Therefore, when eating these foods, we must convert them into calculated salt to reduce the salt intake of three meals in order to achieve better salt reduction effect.
However, long-term consumption of large amounts of salt will not affect health, but mainly these hazards:
1, too much salt will easily lead to the increase of blood volume and the pressure on the wall of blood vessels, which will lead to the increase of blood pressure and arteriosclerosis.
2, causing edema, too much salt, people feel thirsty, need to drink a lot of water to alleviate, long-term intake of a lot of salt will lead to edema in the body, but also increase the burden on the kidneys.
3. Many people can obviously feel the increase of mucus in their throats and unclear throats after eating high salinity food.
4, damage the skin, eat more salt, because of the role of osmotic pressure, human tissue will reduce water, the human body will increase water, which is not conducive to skin moisturizing.
5, promote gastric cancer, salt is less than food, food with too much salt will reduce the viscosity of protective mucus in the stomach, so that its protective effect on the stomach wall will decrease, and various harmful factors in food are more likely to affect the stomach wall, so it will promote the occurrence of various stomach diseases.
6. When the intake of calcium and sodium is too high, the human body will try to excrete sodium, but it will increase the excretion of urinary calcium. The situation is even worse for people who are seriously deficient in calcium intake. Therefore, it is best to abide by the sentence that osteoporosis therapists often say, "Eating less salt equals supplementing more calcium".
So, taste your friends in your mouth and remember not to continue eating high salt!
How do we use salt reasonably?
According to the Dietary Guidelines for China Residents, the daily salt intake per person is less than 6g, of which 2g is the salt content in the food people eat every day. The amount of salt actually used for cooking is 4 grams a day, and the amount of salt consumed in one day is 6 grams, which is equivalent to the flattening amount of ordinary beer lids. Usually pay attention to what can effectively reduce salt:
1. When using seasonings such as soy sauce, please use spots, oysters, etc. Instead of putting soy sauce on the plate at one time.
2. Choose low sodium salt. The main component of salt is sodium chloride. Low sodium salt contains about 70% sodium chloride and about 30% potassium chloride. If you choose to use the same weight of low sodium salt, it will actually be reduced by about 30%. Sodium ion intake. Most importantly, there is little difference between the salty taste of low sodium salt and ordinary refined salt, so the effect of reducing sodium and potassium can be achieved without reducing the salty taste.
Step 3 look for food. Natural fruits and vegetables have their own special aroma and taste. In the process of processing, the addition of salt can be completely reduced to achieve the effect of finding flavor.
4. Put salt in front of the pot. Put the salt in front of the pot, because it won't penetrate the food surface. When used, the tongue will also feel salty, reducing the "slight" feeling, thus reducing salt intake.
5. Reject invisible salt. If you want to control salt, you should not only put less salt in cooking, but also chicken, soybeans, oyster sauce, salty sauce and so on. , but also eat less fast food (containing more sodium) and snacks (potato chips, hard skin, candied fruit containing more sodium), avoid eating instant noodles and biscuits (in fact, many biscuits contain sodium), and drink more sweet drinks (often containing sodium, much lower in a large number of bottles). There are also many "invisible salts", such as salted fish, salted eggs, pickles, instant noodles and so on.