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Salt is one of the essential condiments in the kitchen , which can play a role in adjusting the flavor during the cooking process of foo.
With the continuous improvement of everyone's health awareness, the concept of healthy eating with less salt, less oil, and less sugar is deeply rooted in the hearts of the peop.
How can we truly reduce salt ?
With the continuous improvement of everyone's health awareness, the concept of healthy eating with less salt, less oil, and less sugar is deeply rooted in the hearts of the peop.
How can we truly reduce salt ?
01 What is salt and sodium
The main component of salt is sodium chlori.
Sodium is an essential nutrient for the human body, which has the functions of regulating the volume and osmotic pressure of extracellular fluid, maintaining the acid-base balance in the body, maintaining normal blood pressure and neuromuscular irritabili.
Sodium is an essential nutrient for the human body, which has the functions of regulating the volume and osmotic pressure of extracellular fluid, maintaining the acid-base balance in the body, maintaining normal blood pressure and neuromuscular irritabili.
Sodium is widely found in all kinds of daily foo.
In addition to salt, condiments such as soy sauce and some food additives also contain sodium, such as sodium glutamate, sodium bicarbonate,e.
In addition to salt, condiments such as soy sauce and some food additives also contain sodium, such as sodium glutamate, sodium bicarbonate,e.
Excessive intake of sodium can cause chronic diseases such as high blood pressu.
02 Does salt reduction mean less salt?
Reducing salt is more than just adding less sa.
In addition to salt, other condiments such as soy sauce and monosodium glutamate are also relatively high in sodi.
This also reminds us that if we just put less salt in cooking, it may not really achieve the purpose of reducing salt (reducing sodiu.
We also need to pay attention to reducing the use of seasonings with high sodium conte.
In addition to salt, other condiments such as soy sauce and monosodium glutamate are also relatively high in sodi.
This also reminds us that if we just put less salt in cooking, it may not really achieve the purpose of reducing salt (reducing sodiu.
We also need to pay attention to reducing the use of seasonings with high sodium conte.
In addition, many families also like to use foods such as cured bacon, pickled vegetables, fermented bean curd, and salted duck eggs as seasonings for a me.
When we eat these delicious foods, we should also pay more attention to the intake of sodi.
When we eat these delicious foods, we should also pay more attention to the intake of sodi.
03 Beware of invisible salt traps
Many people generally think that foods with a lot of salt must taste obviously salty, but the truth .
some foods with high salt content will be masked by sour, sweet, spicy taste, e.
, making it difficult for us to detect, this is the The "invisible salt" that is "hidde.
some foods with high salt content will be masked by sour, sweet, spicy taste, e.
, making it difficult for us to detect, this is the The "invisible salt" that is "hidde.
What are the specific ones? Take the usual sweet and sour candied fruit as an example, the sodium content is not l.
For example, the following brand of plum, the nutrient composition table shows that the sodium content per 100 grams is 2480 mg, and 1 gram of sodium is equivalent to 5 grams of salt, which is about 2 grams of sa.
For example, the following brand of plum, the nutrient composition table shows that the sodium content per 100 grams is 2480 mg, and 1 gram of sodium is equivalent to 5 grams of salt, which is about 2 grams of sa.
The Dietary Guidelines for Chinese Residents (2022) recommends that adults consume no more than 5 grams of salt per d.
in addition,
The sodium content in 100 grams of fried dough sticks is about 582 mg
The sodium content of 100 grams of cheese is about 586 mg
The sodium content in 100 grams of fried peanut kernels is about 441 mg
About 353 mg of sodium in 100 grams of French croissants
The sodium content in 100 grams of dried tofu is about 320 mg
The sodium content of 100 grams of soda crackers is about 312 mg
.
(The above data source: "China Food Composition Table Standard Edition 6th Edition")
If you don't want to fall into the trap of "invisible salt", you need to look carefully at the nutrition label
When shopping for food, you can't just choose the ones with high-value packaging, but also pay attention to the ones with high "salt" value on the nutrition lab.
When shopping for food, you can't just choose the ones with high-value packaging, but also pay attention to the ones with high "salt" value on the nutrition lab.
Of course, you can also choose some prepackaged foods that are marked with low sodi.
04 What are low sodium foods
Literally a food with a lower sodium content, so how low is it?
According to GB 28050-2011 "National Food Safety Standard Prepackaged Food Nutrition Labeling General Rules", the sodium content per 100 grams of solid food or per 100 ml of liquid food is less than or equal to 120 mg, it can be claimed to be low sodi.
05 Dine out and order takeout
When dining out or ordering takeaways, we cannot grasp the use of cooking sa.
We recommend that you choose a light diet as much as possible, or you can take the initiative to ask the restaurant for less sa.
We recommend that you choose a light diet as much as possible, or you can take the initiative to ask the restaurant for less sa.
In addition, our country is actively promoting the nutrition labeling of catering fo.
You can see the nutritional information of each dish on the menu of the nutrition restaura.
We can make full use of this nutritional information, choose foods with less salt, less oil and less sugar, and do To scientific and reasonable ord.
You can see the nutritional information of each dish on the menu of the nutrition restaura.
We can make full use of this nutritional information, choose foods with less salt, less oil and less sugar, and do To scientific and reasonable ord.
(Prepared by the National Nutrition Action Center)
