salt is the first of all flavors. Since ancient times, it has been an important strategic material of the country, which is monopolized by the state. Salt has a vital impact on human health. When the intake of salt is too low, it will lead to the weakening of neuromuscular excitability, that is, many elderly people often say that it is not strong to eat salt, which is serious and even life-threatening. If the salt intake is too much, it will bring a lot of harm to the body. In recent years, many chronic diseases, such as hypertension, are directly related to the excessive salt intake. Now follow to understand it!
With the promotion of popular science of nutrition, the nutrition and health literacy of Chinese residents has been gradually improved, and they have an understanding of salt intake control. However, in the specific practice process, there are still many difficulties and misunderstandings. According to the dietary guidelines for Chinese residents 2016, the daily salt intake should be less than 6G. However, at present, the per capita salt intake in China is more than 10g, and even more than 14-16g in some areas. There is a common problem of excessive salt intake.
the main reason is that too much salt is used in the cooking process, which gradually leads to the spread of the whole people; Heavy taste & quot; Now it’s time to turn to acceptance; Weak taste & quot; The food is very difficult. In addition, for various reasons (mainly taste reasons), food enterprises will also add excessive edible salt to their food, but these invisible salts have a subtle impact on the health of residents.
In the market, the most common sources of invisible salt are many, such as the total amount of sodium in instant noodles + seasoning bag has already met the daily sodium demand. For example, most ham sausages contain a lot of sodium in food additives such as sodium glutamate (monosodium glutamate), sodium pyrophosphate, sodium alginate and sodium benzoate in addition to edible salt. These ham sausage products with an average of 100 g of sodium often account for 58% or more of a person’s daily sodium requirement. How do you do it in & lt; Low salt & quot; And & lt; Taste & quot; Find a good balance between them?
“ No salt & quot; It’s hard to swallow your food, so how do you eat it; Low salt & quot; And & lt; Taste & quot; How to find a good balance between them?
experts suggest that you should learn to check nutrition labels when shopping in supermarkets. All prepackaged foods should have a nutrition table on the outer package, including energy, protein, fat, carbohydrate and sodium. The sodium in the nutrition table represents salt. 1 gram of sodium is equivalent to 2.54 grams of salt. The label on the package is & lt; NRV%” It refers to the percentage of sodium intake after eating 100 grams of the food in the recommended amount of sodium per person per day.
when choosing table salt, low sodium salt can be selected. Low sodium salt is based on ordinary iodized salt, using potassium chloride instead of part (about 30%) of sodium oxide. Because potassium has the function of reducing blood pressure and protecting vascular wall, eating low sodium salt can improve the balance of sodium and potassium in human body, which is conducive to the prevention of hypertension. But there are also some tips to control salt when cooking. When the condiments with salt (such as soy sauce, soy sauce, bean paste, etc.) are added to the dishes, you can choose not to add salt or less. It should be noted that MSG and other condiments are not salty, but its main component sodium glutamate contains sodium, so eating MSG is equivalent to eating salt (each gram of MSG contains 82 mg of sodium, equivalent to 0.2 g of salt). For long-term heavy taste people, when frying vegetables, use onion, ginger, garlic, vinegar to increase the flavor of the dishes, or when making cold dishes and salads, use vinegar, lemon juice, tomato sauce and other seasonings to reduce the amount of salt and add a flavor.
the time of salt in cooking is also particular. When you fry vegetables, salt is put in early. Salt is easy to run into the vegetables, driving out the water in the vegetables, making the vegetables lose their crisp and delicious taste. At the same time, the salt content of the vegetables also increases greatly. Put salt before the pot, people can easily feel the saltiness on the surface of the dish, so as to reduce the use of salt. If possible, try to use fresh food as much as possible. Try steaming, baking, boiling and other cooking methods to enjoy the natural taste of food. You can also use Lentinus edodes, sea rice, laver and other ingredients, using its own fresh flavor, you can add less salt or even no salt. As for the way of stewing and boiling, more attention should be paid when adding salt due to more soup.
experts remind that reducing eating out is also one of the ways to control salt. Some restaurants will add too many condiments in pursuit of food taste to attract customers; Spicy and fresh & quot; It often means more oil and salt. When eating in a restaurant, you can take the initiative to ask for less salt, or try to choose low salt dishes.
scientific research shows that people’s taste can be changed slowly, gradually reducing the use of salt in the daily diet, people’s demand for saltiness will gradually decrease, and they can taste the natural delicious food. In fact, 5% – 10% less salt will not affect the taste of food.