How much salt is appropriate to eat every day? How to eat salt correctly

usually, I always listen to doctors that eating too much salt will cause a variety of diseases such as hypertension and damage to the heart, brain, kidney and other major life organs. How much salt should I eat every day?


how much salt is appropriate to eat every day? How to eat salt correctly

first of all, we can’t do without salt.

because sodium ions and chloride ions, the components of salt, participate in almost all human activities, sodium ions transmit information to human nerve cells, and chloride ions can play an antibacterial role in human tears and sweat, so the human body is inseparable from salt. At the same time, it must be recognized that the occurrence of some diseases is related to eating too much salt. Data showed that residents in northern Japan had 26 grams of salt per day and the incidence rate of hypertension was 40%. In some parts of Africa, only 10 grams of salt are consumed each day, with a incidence rate of 8.6%. Eskimos eat less than 4 grams of salt a day, and no hypertension is found in the population.

how much salt should we eat every day?

the recommendation of the World Health Organization is: the daily salt consumption of the general population is 6 & mdash; 8 grams. The dietary guidelines for Chinese residents advocate that the daily amount of salt per person should be less than 6 grams. For people with mild hypertension, the United States Committee on nutrition and human needs recommends that it should be controlled at 4G, which is also suitable for people with cardiovascular and cerebrovascular diseases in China. The daily salt intake can be roughly calculated: after buying 500g of salt, write down the purchase date, see how many days you can eat, and then divide it by the number of people eating at home.

it should be noted that when calculating the amount of salt, the amount of salt ingested through soy sauce should also be added. The salt content in soy sauce is about 18%.

precautions for edible salt

1 and buy less and eat in time.

buy a small amount and buy after eating, in order to prevent the volatilization of iodine. Because potassium iodate will decompose and volatilize under heat, light, wind and humidity.

2 and avoid high temperature

avoid putting iodized salt at high temperature when cooking vegetables and soup. When frying and frying, the consumption rate of iodized salt was only 10%, and the consumption rate of iodized salt in the middle was 60%; The consumption rate of iodized salt was 90%; The consumption rate of iodized salt in cold dishes can reach 100%.

3 and should not be stored in open containers for a long time.

iodized salt is easy to volatilize if it is in contact with sunlight and air for a long time. It is best to put it in a colored glass bottle. After use, cover it tightly and seal it for storage. Do not add vinegar to

4 and .

iodine will be destroyed after it is combined with acidic substances. According to the test, if vinegar is added during cooking, the consumption rate of iodine will drop by 40% ~ 60%. In addition, when iodized salt meets acidic vegetables (such as pickled vegetables), the consumption rate will also decline.

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