Be aware of the hidden salt in your life


We deal with salt every day, but salt isn’t just in table salt. There are many hidden salts that we ignore.What are the hidden high-salt foods in your life?How can we achieve a low-salt diet?The main component of salt is sodium chloride, sodium ion in sodium chloride is good for human body, sodium is the basic material to maintain human nervous system conduction, muscle contraction and heart beating.But when the intake of excessive salt, sodium ions into the human blood too much, will lead to increased osmotic pressure of blood vessels, resulting in high blood pressure, increase the risk of stroke, coronary heart disease and other diseases.According to the Dietary Guidelines for Chinese residents, reduce the amount of cooking oil, eat a light diet with less salt, and healthy adults should limit their salt intake to less than 6 grams per day.Wang Zhaoxia, a science popularization expert in Henan province and luoyang Central Hospital, said that many people think they do not eat a lot of salt, but they do not know that there are many foods in life that contain hidden salt, including soy sauce, sauces, pickles and other salty foods.In general, there is 1.6-1.7g salt in 10ml soy sauce, 1.5g salt in 10g broad bean paste, 1.6g salt in 15g pickled mustard, pickled turnips or winter vegetables, and 1.5g salt in a 20g piece of fermented bean curd.In addition, some sweet and sour flavors of processed foods are also high in salt, but the saltiness is not obvious because of other flavors, such as prunes, preserves, biscuits and so on.How to eat a low-salt diet?Wang Zhaoxia put forward the following suggestions: 1, with salt quantification: family use limit salt spoon, limit salt pot, gradually reduce the amount of salt, cultivate light taste.2, food material substitution: when cooking, use vinegar, lemon juice, spices, Onions, ginger, garlic and other seasonings, replace part of salt and soy sauce.You can also increase potassium levels by eating low sodium, which is a good choice for the average healthy person.3, appropriate amount of meat: vegetables are not easy to absorb salt, meat cooking with more salt, appropriate consumption of meat can reduce salt intake.4, cooking variety: use steaming, baking, boiling and other cooking methods, enjoy the natural taste of food, not every dish needs to add salt.When cooking food, salt should be added before it comes out of the pan so that the saltiness can stick to the surface as much as possible.5, eat less snacks: snacks are mostly high-salt food, learn to read the food label “sodium” content, reject high-salt food.6, dining out should be careful: conditions allow the case can take the initiative to ask the restaurant to put less salt, but also can be in a cup of boiled water before the meal, rinse off the food surface after eating salt.Healthy eating Tips: In addition to salt intake, pay attention to eating hygiene to avoid foodborne illnesses.Do not buy too much food, pay attention to kitchen hygiene, cutting boards and knives should be raw and cooked separately, leftovers should be boiled and heated thoroughly, do not eat moldy food.When dining out, choose catering units with good health and reputation, advocate separate meals and minimize dining at tables. If dining together, use public spoons and chopsticks.Author: Yang Lu Supervisor: Publicity Department of Henan Provincial Health Commission

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