How to eat more healthy by raising the "salt limit" standard?

Originally born from water, dare not walk in water, three meals are inseparable, and the taste is always related to love

Not long ago, the "Dietary Guidelines for Chinese Residents (2022)" raised the "salt limit" standard, suggesting that Chinese residents over the age of 11 should consume no more than 5 grams of salt per person per day

Why do the new dietary guidelines raise the "salt limit" standard?

Yang Yuexin, chairman of the Chinese Nutrition Society: In fact, the most basic need of the human body is 3.

What are the harms of "high salt"? What are the benefits of "limiting salt"?

What are the harms of a high-salt diet? Poke the video to learn through a set of data

Sodium salt can increase the water content in the blood, resulting in an increase in the total blood volume.

If reducing 2.

A large number of studies by the World Health Organization have shown that although every 1 gram of salt reduction is beneficial to blood pressure, the benefits of salt on blood pressure will only be apparent when the intake of salt is controlled below 5 grams per day

What other "invisible salts" are there in life?

Some people say that since the recommended amount of salt per day is less than 5 grams, it is enough to take out less than 5 grams of salt every day and not exceed the standard when cooking? In fact, the recommended amount in the dietary guidelines includes the salt in all the foods we consume daily, such as condiments, snacks, staple foods, beverages, etc.

Wang Yingyao, deputy secretary general of the Chinese Nutrition Society: Half a small salted duck egg basically contains 1 gram of salt, and a third of a ham sausage also contains 1 gram of salt

Some foods are not very salty, but salt is added during processing, such as dried noodles, bread, biscuits, dumpling wrappers, and some sweet beverages, in which a small amount of salt is added to increase the taste

Is less salt intake the better?

Nutrition experts remind that in addition to reducing the amount of salt, soy sauce and other condiments in daily cooking, it is also necessary to reduce the consumption of high-salt foods such as mustard, plum, and beef jerky

Yang Yuexin, President of the Chinese Nutrition Society: Sodium is also an essential nutrient, too much or too little is not acceptable

How to reduce salt reasonably in daily life?

It seems that eating too much salt is not good, and eating too little is not good.

Experts suggest that you must first know how much salt you eat.

Yang Yuexin, chairman of the Chinese Nutrition Society: The second word is the substitution method, using some natural flavors, natural seasonings or other flavors to replace

How can I estimate the salt content from the sodium content in the ingredient list?

Nowadays, the sodium content is marked in the ingredient list of many foods.

1 gram of sodium is roughly equivalent to 2.
5 grams of salt
.
For example, the sodium content of a piece of beef jerky is 2000 mg, then the salt content of this beef jerky is about 2 grams multiplied by 2.
5, which is equivalent to eating 5 grams of salt after eating this package of beef jerky
.
When choosing food, we can also pay attention to the ingredient list.
If the sodium content of every 100 grams of food is greater than or equal to 800 mg, it is a high-salt food, so try to eat less
.

　　How do ordinary people choose a variety of salts such as iodized salt and low-sodium salt?

　　Now the most common ones in our lives are iodized salt and low-sodium salt.
How to choose? It is understood that the iodization of table salt in my country is because most areas are not high iodine areas, and iodine needs to be supplemented, and adding table salt is the most economical and effective measure.
Therefore, ordinary people can still consume iodized salt.
Low-sodium salt is used Potassium salt instead of sodium salt, what kind of people should choose low sodium salt?

　　Yang Yuexin, chairman of the Chinese Nutrition Society: The iodine supplementation guidelines for Chinese residents also call on everyone to consume iodized salt, especially when pregnant women are pregnant, and during lactation, infants, children, and adolescents should pay attention to iodine.
Because iodine is actually very easy to lack
.
Iodine is not readily available in most areas except in coastal cities
.
For people with high blood pressure, it should be said that low sodium salt is also a good choice
.

　　Is there a scientific basis for infants and toddlers not to eat salt?

　　Now parents generally know that infants and young children, especially infants and young children under the age of 1, cannot eat salt.
Is there any scientific basis for doing so?

　　According to nutrition experts, there is a scientific basis for doing so
.

　　Because the regulating ability of the infant's kidney is not like adults, it has not yet fully developed, and the sodium contained in breast milk is enough for his body's needs
.
In addition, do not add salt to infants and young children too early, it is also conducive to maintaining the light taste of children and helping to develop good eating habits
.

　　Here to remind you: reasonable salt limit, less sweet and less salty, five-point light, very healthy
.