I. Salt reduction
1, too much 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, the harm of excessive intake of oil
A 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. Oil feed standard
The Dietary Guidelines for China Residents suggest that healthy adults should not consume more than 25-30 grams of edible oil per person per day.
Third, reduce sugar.
1. Added sugar refers to monosaccharides and disaccharides added in food by producers, chefs or consumers, as well as sugars naturally found in honey, syrup, fruit juice and concentrated fruit juice.
2. The harm of adding sugar
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. 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 data
Tips for reducing salt and sugar
1, training taste: from once a week to once a day, the taste will be weak 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