when cooking by oneself, the amount of salt and salty seasoning can be controlled. However, many packaged foods purchased directly from supermarkets are also important sources of salt intake, which can not be ignored. Sometimes, these foods are not added with salt, but with & lt; Sodium salt;. When buying supermarket food, how to control the sodium hidden in all kinds of food to achieve the goal of limiting salt? You can master the following four points.
Salt, produced in coastal areas, some areas of salt produced by adding potassium chloride to reduce the content of sodium chloride to reduce the incidence of hypertension. At the same time, most of the world’s salt through the addition of iodine to prevent iodine deficiency disorders, salt added iodine is called iodized salt. Salt can maintain osmotic pressure and acid-base balance.
osmotic pressure
Na and CL are the main ions to maintain the osmotic pressure of extracellular fluid; K and HPO4 are the main ions to maintain the osmotic pressure of intracellular fluid. Na accounted for more than 90% of the total cations in the extracellular fluid, and Cl accounted for about 70% of the total anions. Therefore, salt plays an important role in maintaining osmotic pressure, affecting the movement of water in human body. It also plays a role in maintaining normal excitability of nerves and muscles.
cleaning up stomach fire
when fasting in the morning, drink a cup of light salt soup, which can not only clean up stomach fire, clear halitosis and bitter and tasteless phenomenon in the mouth, but also enhance digestive function, increase appetite and clean up intestinal heat.
sterilization and anti-inflammatory
table salt has the function of sterilization and anti-inflammatory. When taking a bath, you can directly wipe salt under your armpit. On weekdays, you can use cotton to soak in salt water which is slightly lighter than the sea water. You can take it with you and use it to remove sweat at any time.
hemostasis
after epistaxis, can use cotton salt soup into the nostril, at the same time drink a cup of salt soup, can play a hemostatic effect. If small bleeding occurs in oral cavity (such as gingival bleeding, fishbone stabbing throat bleeding), gargling with salt soup can promote blood coagulation and play the role of natural hemostasis.
To achieve the goal of salt limit 4 key points
key points 1 recognize the category of high sodium food
some foods belong to & lt; Naturally high in sodium;, Some foods belong to & lt; It must be high in sodium;.
ready to eat seafood because the sea water is salty, drying in the sun and baking will make the salt concentrate, so all kinds of dried seafood belong to & lt; Naturally high in sodium; Food. Some seafood may be processed with salt and monosodium glutamate to make snacks and side dishes. For example, instant seaweed, grilled fish slices, etc. In addition, all kinds of pickled food, such as pickled octopus, pickled dried fish, pickled Undaria pinnatifida, etc., belong to & lt; It must be high in sodium;.
cooked meat and fish products Chinese ham, sausage, western ham, ham sausage, bacon, bacon, bacon and other meat processing products.
salty snacks: Spicy strips, pickled pepper and chicken feet, beef jerky, Yanjin plum, etc.
flavoring, soup and seasoning, all kinds of soup seasoning, chicken powder, seafood soup powder, mushroom sauce, spicy sauce, Shacha sauce, tomato sauce, oyster sauce, shrimp sauce and other seasonings, as well as pickles, pickles, Sufu and so on.
points 2 food with not salty taste but a lot of sodium content
many foods taste not salty, but there is not a lot of sodium content in them.
biscuit, bread biscuit production, in order to loose porous, should add sodium bicarbonate (baking soda), its sodium content is not lower than salt (sodium chloride). When making bread, in order to control the growth rate of yeast, salt should be added, even for sweet bread.
in order to taste delicious, salt is added to noodles, ramen, dumpling skin and wonton skin, and even sodium carbonate (soda) is added to many products.
sodium containing beverages some sweet drinks contain sodium because of the addition of small amounts of salt, sodium bicarbonate (used to create bubbles) or sodium phosphate (used to increase taste).
Key 3 read the ingredients list and choose the original food
how to know if salt is added to the food? The simplest way is to look at the ingredients list on the food label and try to choose products without sodium ingredients.
for example, when purchasing nuts, some product ingredients list only contains nut raw materials, and there is no other ingredients, that is, original nuts, whose sodium content is usually very low, and the content per 100 grams will not exceed 100 mg (natural food will also contain trace sodium). If there is & lt; Salt & quot; In this case, there are other sodium containing food additives, namely, flavored nuts.
for those who need to control salt, they can directly choose the original products without adding salt.
key points 4 read nutrition table choose low sodium food
are also added salt, which add more, which add less? Take a closer look at the & lt; Nutrient composition table;.
sodium and salt are converted as follows: 1 g salt = 1000 mg sodium chloride = 393.2 mg sodium; 1000 mg sodium = 2543 mg sodium chloride = 2.54 g salt.
no matter from salt (sodium chloride), bicarbonate (sodium bicarbonate), soda (sodium carbonate), caustic soda (sodium hydroxide), all sodium can be converted together.
although it’s a bit troublesome to convert sodium into salt, in fact, when choosing food, it’s very simple: directly see who has high sodium content. Among the similar products, products with high sodium content can be replaced by products with low sodium content.
of course, it doesn’t mean that you can’t buy any food with salt and sodium. Instead, low sodium products should be preferred.