How to achieve the goal of controlling sugar with less salt and oil in daily life?

People's light taste can be cultivated step by step, and infancy is the key period for the formation of taste preference. Parents are advised to set an example and let their children like light diet from an early age, which will help to form lifelong healthy eating habits. Recently, China CDC issued the document "Trends of Disease Control in China" to guide families to achieve the healthy eating goal of "less salt, less oil and less sugar".

The "Dietary Guidelines for China Residents (2022)" promulgated in April this year (hereinafter referred to as the "Dietary Guidelines") gives specific restrictions on the amount of condiments that are indispensable to families such as oil, salt and sugar: adults should not consume more than 5 grams of salt every day; 25-30g of edible oil; Control the intake of added sugar, not more than 50 grams per day, preferably less than 25 grams. It is interesting to note that compared with the 20 16 edition of Dietary Pagoda, the recommended daily dosage of "salt" is less. 3-5 grams of salt per person per day can meet the demand. Please do 9 things to control salt in your home.

Salt can be said to be the most important condiment in China's kitchen. Dr. Fan Zhihong, director of the Nutrition Society of China and associate professor of the Department of Nutrition and Food Safety in the College of Food Science of China Agricultural University, pointed out in his new book "Fan Zhihong: Choice of Eating" that nine times out of ten those particularly attractive foods are very salty. In addition to salty and spicy, there are salty umami and salty sweetness, all of which are the same, and a lot of salt is used to enhance the taste. However, a large number of studies have proved that eating too much salt will not only increase hypertension, but also damage the body's immunity. In his new book, Fan Zhihong pointed out that 3-5 grams of salt a day can meet the needs of the human body without much sweating, and too much salt may be harmful to health. A recent study in Germany found that when the salt intake exceeds the body's needs, the body needs to establish a mechanism to improve the osmotic gradient so as to discharge salt from urine, which will increase the amount of urea in the kidney, and too much urea will reduce the antibacterial ability of neutrophils. In other words, eating too much salt will worsen the antibacterial ability of neutrophils and make them prone to nephritis.

In addition to salt, China's family cooking is inseparable from "oil", and almost every dish needs oil. According to the survey, the average daily edible oil intake of Chinese families is 42. 1g, far exceeding the recommended daily amount of 25-30g in Dietary Guidelines, and about 80% of the domestic edible oil consumption exceeds the standard. Wang Xifeng, chief physician of the Department of Geriatrics, xuanwu hospital, Capital Medical University, pointed out that eating too much oil will lead to obesity, which is an important risk factor for many cardiovascular and cerebrovascular diseases such as hypertension, diabetes, coronary heart disease and stroke. Obesity will also increase the burden on bones and lead to arthritis; Childhood obesity will also affect children's growth and development. In addition, excessive intake of fatty foods will promote fat deposition in the liver to form fatty liver. Short-term intake of a large amount of fat will stimulate the gallbladder and pancreas to induce pancreatitis and cholecystitis, and eating too much oil will increase the risk of colon cancer, breast cancer and prostate cancer.