Old people's taste is getting worse, so they should put more salt than young people, which is conducive to promoting appetite.
Rumors:
The prevalence rate of hypertension among adults in China has reached 25.2%, and 1 person in every four adults is hypertensive. Heart disease and stroke caused by hypertension have become the main causes of premature death and disability, which bring extremely heavy mental and economic burden to society, families and individuals!
The top of the kitchen has become a healthy "invisible killer", and every family has become the main battlefield of this salt reduction operation!
How much salt should we eat?
The World Health Organization recommends that adults should not consume more than 5 grams of salt per person per day.
The daily salt intake of adults in China exceeds 10g, which is one of the countries with the highest salt intake in the world, far exceeding the recommended intake!
What harm does eating too much salt have?
High salt diet is an important risk factor for hypertension, stroke, gastric cancer, osteoporosis and other diseases. Reducing salt intake can reduce the risk of blood pressure and related chronic diseases, which has been proved to be the most cost-effective public health strategy to prevent hypertension.
Excessive salt intake increases disease risk-evidence analysis
Consistent observation on the relationship between salt (sodium) and diseases: The comprehensive evaluation of the population shows that high-grade salt (sodium) will increase the risk of hypertension. Reducing salt (sodium) can lower blood pressure. Good research population includes 163 743 adults from Asia, Europe, Africa, Australia and other countries. High salt (sodium) will increase the risk of stroke. Good research population includes 655 04 1 adults in Asia, Europe, Africa, the United States, Australia and other countries. B High salt (sodium) will increase the risk of gastric cancer.
Source: Evidence Knowledge of Food and Health Science, People's Health Publishing House, 20 16.
Salt reduction, action!
Small coup of reducing salt in family
1. Learn to quantify salt with a small salt spoon. When cooking food, put less salt, and less 10% will not affect the taste of food.
2. Use other condiments instead of salt. When cooking, use vinegar, lemon juice, spices, ginger, garlic and pepper instead of some salt and soy sauce.
3. It is suggested to choose low-salt soy sauce to reduce the consumption of salt-containing compound seasoning such as monosodium glutamate, chicken essence, oil consumption, fish sauce, bean paste and salad dressing.
4. Diversified cooking methods. More cooking methods such as steaming and boiling are used to enjoy the natural taste of food. Not every dish needs salt, and "a salt-free dish every day" is also a good choice ~
5. Eat meat in moderation. Experienced housewives know that salt is generally used in meat cooking, and salt intake can be reasonably controlled by balancing diet and eating meat in moderation.
6. Eat less high-salt foods such as pickles, pickles, pickled mustard tuber and fermented bean curd.
7. Special people should pay attention, and children, the elderly, patients with hypertension and cardiovascular diseases should pay more attention to a reasonable low-salt diet.
Wisdom chooses prepackaged foods.
Generally speaking, if the sodium content per 100g food is more than or equal to ≥500mg, it is a high-salt food. Pay attention to buy less and eat less ~
Salted meat, lunch meat, salted duck, sausage, salted duck eggs, preserved eggs and other foods have high sodium content, so fresh meat, seafood and eggs should be selected. Some convenience foods and snacks are also high in salt content, such as puffed food, soda biscuits, instant noodles, preserved plum and so on. And the intake should be reduced.
Still silly, I can't tell what to do if the high-salt food is swollen. Don't worry, I'll give you a device to identify all the "open guns" and "hidden arrows" of high-salt foods!
Dear friends, the horn of salt reduction has sounded. The family is the main battlefield of the salt reduction movement, and the "cook" at home is the commander of this campaign. For the sake of health, let's work together to realize the new trend of low-salt healthy diet!
Expert: Institute of Nutrition and Health, China Center for Disease Control and Prevention.
Expert: Nutrition Society of China, Yang Yuexin.
Contributed by China Nutrition Society.