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Original: Ruan Guangfeng
On December 23, 2020, the State Council Information Office held a press conference to introduce the "Report on Nutrition and Chronic Disease Status of Chinese Residents (2020)"
.
.
At the press conference, some prominent nutritional problems and unhealthy life>
.
The prevalence of hypercholesterolemia was 8.
2 out of 100 people, and the prevalence of COPD among 100 people over 40 was 13.
6.
This is an increase compared with the results released in 2015
.
.
The prevalence of hypercholesterolemia was 8.
2 out of 100 people, and the prevalence of COPD among 100 people over 40 was 13.
6.
This is an increase compared with the results released in 2015
.
One of the important reasons for this is that we have too much sugar, oil, and salt in our diet
.
The report shows that the average daily cooking salt and oil consumption per household is still much higher than the recommended value, and children and adolescents often drink sugary drinks
.
.
The report shows that the average daily cooking salt and oil consumption per household is still much higher than the recommended value, and children and adolescents often drink sugary drinks
.
Have you been recruited for these problems? What should we do for health?
1.
Reduce salt
Reduce salt
How much salt should I eat every day? How to eat it? Eating too much salt is harmful to health in many ways, but it mainly focuses on the cardiovascular and cerebrovascular aspects
.
A large number of studies have found that excessive sodium intake will increase the risk of obesity, high blood pressure, stroke and other cardiovascular and cerebrovascular diseases, as well as gastric cancer
.
.
A large number of studies have found that excessive sodium intake will increase the risk of obesity, high blood pressure, stroke and other cardiovascular and cerebrovascular diseases, as well as gastric cancer
.
Too much salt is not good for health, but if there is no salt or too little salt, the taste of the food is too bad.
How can we have both fish and bear paw? Taking into account the taste and many other factors, the Chinese Nutrition Society recommends that healthy adults consume 6g of salt per day
.
6 grams of salt is about the amount of a beer bottle cap
.
The spoons or teaspoons we use every day are filled with fine salt and weigh about 5-8 grams
.
The recommended amount of the World Health Organization is still slightly lower
.
In 2016, the World Health Organization announced that it is recommended that adults consume less than 5 grams (less than 1 teaspoon) of salt per day
.
World Health Organization data shows that if global salt consumption is reduced to the recommended level, 2.
5 million deaths can be prevented each year
.
How can we have both fish and bear paw? Taking into account the taste and many other factors, the Chinese Nutrition Society recommends that healthy adults consume 6g of salt per day
.
6 grams of salt is about the amount of a beer bottle cap
.
The spoons or teaspoons we use every day are filled with fine salt and weigh about 5-8 grams
.
The recommended amount of the World Health Organization is still slightly lower
.
In 2016, the World Health Organization announced that it is recommended that adults consume less than 5 grams (less than 1 teaspoon) of salt per day
.
World Health Organization data shows that if global salt consumption is reduced to the recommended level, 2.
5 million deaths can be prevented each year
.
According to the "Report on Nutrition and Chronic Disease Status of Chinese Residents (2020)", as of 2019, the average daily cooking salt per capita was 9.
3 grams
.
Although it has dropped by 1.
2 grams compared with 2015, it is still far behind the 6 grams recommended by the Chinese Nutrition Society
.
3 grams
.
Although it has dropped by 1.
2 grams compared with 2015, it is still far behind the 6 grams recommended by the Chinese Nutrition Society
.
How to reduce salt?
The main source of sodium in our daily diet is salt, but in addition, invisible sodium is a problem that people often overlook
.
The "hidden sodium" in condiments such as monosodium glutamate, chicken essence, soy sauce, fermented bean curd and processed foods such as plum and potato chips are also important sources of sodium
.
Some foods may contain high sodium even if they are not salty
.
Eating too much of these foods is actually equivalent to excessive intake of salt
.
Therefore, you must be careful of these invisible salts when you eat
.
.
The "hidden sodium" in condiments such as monosodium glutamate, chicken essence, soy sauce, fermented bean curd and processed foods such as plum and potato chips are also important sources of sodium
.
Some foods may contain high sodium even if they are not salty
.
Eating too much of these foods is actually equivalent to excessive intake of salt
.
Therefore, you must be careful of these invisible salts when you eat
.
Be careful of invisible sodium in snacks.
In daily life, it is recommended to start from the following aspects to reduce salt intake:
In daily life, it is recommended to start from the following aspects to reduce salt intake:
① Use a limited salt shaker or a limited salt spoon
.
.
② Use cooking skills skillfully to reduce the use of salt
.
Wait till the food comes out of the pan
.
Wait till the food comes out of the pan
Add salt to taste so that it tastes salty
.
.
③Using the taste of the food itself to enrich the taste
.
.
④ Limit salty snacks and fast food, and beware of invisible salt
.
.
⑤Learn to read nutrition labels and choose foods with low sodium content and low sodium salt
.
.
2.
Reduce oil
Reduce oil
How to choose oil? How much to eat? When choosing fat, the most important thing is to look at the fatty acid ratio of the fat
.
.
①Prefer vegetable oils to common animal oils, such as lard, tallow, butter, etc.
They are all high in saturated fat and should be eaten less
.
However, although they are not good for health, it does not mean that they cannot be eaten at all, nor does it mean that animal oils are necessarily bad
.
If you usually eat less meat, eggs, milk, etc.
, some animal oil is relatively reasonable; but if you always eat a lot of meat, and eat a lot of animal oil, it is very inappropriate
.
They are all high in saturated fat and should be eaten less
.
However, although they are not good for health, it does not mean that they cannot be eaten at all, nor does it mean that animal oils are necessarily bad
.
If you usually eat less meat, eggs, milk, etc.
, some animal oil is relatively reasonable; but if you always eat a lot of meat, and eat a lot of animal oil, it is very inappropriate
.
Common vegetable oils, such as rapeseed oil, corn oil, olive oil, soybean oil, peanut oil, and other saturated fatty acids have a relatively low proportion of saturated fatty acids and are relatively healthy
.
Of course, no one kind of vegetable oil has perfect fatty acids.
From a health point of view, it is recommended that you not only eat one kind of oil, and often change the type of oil to eat with a different oil
.
What needs to be reminded is that certain vegetable oils, such as palm oil and coconut oil, also have a high percentage of saturated fat, so eat less
.
.
Of course, no one kind of vegetable oil has perfect fatty acids.
From a health point of view, it is recommended that you not only eat one kind of oil, and often change the type of oil to eat with a different oil
.
What needs to be reminded is that certain vegetable oils, such as palm oil and coconut oil, also have a high percentage of saturated fat, so eat less
.
②Choosing animal oil or high oleic fat for high-temperature cooking will cause some adverse reactions at high temperatures.
These reactions will produce a lot of unhealthy substances, which may increase the risk of cardiovascular disease and cancer
.
Therefore, we must try our best to choose those fats that are not so afraid of heat
.
These reactions will produce a lot of unhealthy substances, which may increase the risk of cardiovascular disease and cancer
.
Therefore, we must try our best to choose those fats that are not so afraid of heat
.
When cooking at high temperatures, such as fried chicken and grilled fish, you should try to choose animal fats such as lard, tallow, and butter.
They have a higher proportion of saturated fatty acids and are more heat-resistant
.
Safflower oil, olive oil, and tea seed oil have a higher proportion of oleic acid and are relatively heat-resistant
.
The oleic acid content in olive oil is as high as 70% and can be used for stir-frying, frying and other foods
.
It’s just that we think it’s too wasteful of the antioxidants contained in it for high-temperature heating, so we generally use it as a cold dressing
.
They have a higher proportion of saturated fatty acids and are more heat-resistant
.
Safflower oil, olive oil, and tea seed oil have a higher proportion of oleic acid and are relatively heat-resistant
.
The oleic acid content in olive oil is as high as 70% and can be used for stir-frying, frying and other foods
.
It’s just that we think it’s too wasteful of the antioxidants contained in it for high-temperature heating, so we generally use it as a cold dressing
.
③Use olive oil, sesame oil, linseed oil and other unique oils for cold dressing
.
Extra virgin olive oil, linseed oil, sesame oil, etc.
have unique aromas and are rich in unsaturated fatty acids, making them more suitable for salads or salads .
.
Extra virgin olive oil, linseed oil, sesame oil, etc.
have unique aromas and are rich in unsaturated fatty acids, making them more suitable for salads or salads .
④ You can use rapeseed oil, peanut oil, soybean oil and other oils for cooking
.
These oils have middle heat resistance, and the ratio of fatty acids is relatively healthy.
They can be used for daily use, such as the most common cooking for home cooking .
Here is the most important point to remind everyone: no matter what kind of fat, even if it is olive oil, linseed oil, perilla oil, etc.
, which are popular nowadays, they are still fat and cannot be eaten more
.
Now we all advocate less oil, but what amount is "less" to be considered healthy?
.
These oils have middle heat resistance, and the ratio of fatty acids is relatively healthy.
They can be used for daily use, such as the most common cooking for home cooking .
Here is the most important point to remind everyone: no matter what kind of fat, even if it is olive oil, linseed oil, perilla oil, etc.
, which are popular nowadays, they are still fat and cannot be eaten more
.
Now we all advocate less oil, but what amount is "less" to be considered healthy?
How much oil is better to eat every day?
According to the recommendation of the Chinese Residents' Balanced Diet Pagoda: The average person uses 25-30 grams of cooking oil per day, which is roughly the shape of 2-3 spoons of white porcelain spoons
.
As long as you eat so much oil, there will be no "quota" for your other fried foods in one day, so you have to try not to eat them
.
.
As long as you eat so much oil, there will be no "quota" for your other fried foods in one day, so you have to try not to eat them
.
Of course, "less fuel" does not require you to do it in one go.
After all, you can't change your habits for many years
.
Some methods can be done step by step: instead of frying, such as fried; steaming, boiling, stewing, try not less oil stew; quantitative oiler like
.
After all, you can't change your habits for many years
.
Some methods can be done step by step: instead of frying, such as fried; steaming, boiling, stewing, try not less oil stew; quantitative oiler like
.
3.
Reduce sugar
Reduce sugar
How to reduce dangerous and fascinating sugar? After people eat sugar, sugar enters the body and acts on the brain, interfering with the effects of ghrelin and leptin
.
Hunger hormone can make people feel hungry, leptin can make people feel full, while sugar can interfere with the transport and transduction of hunger hormone and leptin, making you always feel full and feel full Hungry
.
In addition, sugar can also reduce the dopamine signal in the brain's reward center
.
Therefore, sugar will also weaken the pleasure brought by food, making people want to eat more, and there will be a feeling similar to "addiction"
.
However, it is a bit exaggerated to say that its harm is the same as tobacco, alcohol, and even drugs
.
In fact, the addictive nature of sugar is not so strong, and the impact of sugar on health is not as fast and direct as drugs
.
The biggest danger of eating too much sugar is that it will cause tooth decay and obesity, which is not as scary as drugs
.
.
Hunger hormone can make people feel hungry, leptin can make people feel full, while sugar can interfere with the transport and transduction of hunger hormone and leptin, making you always feel full and feel full Hungry
.
In addition, sugar can also reduce the dopamine signal in the brain's reward center
.
Therefore, sugar will also weaken the pleasure brought by food, making people want to eat more, and there will be a feeling similar to "addiction"
.
However, it is a bit exaggerated to say that its harm is the same as tobacco, alcohol, and even drugs
.
In fact, the addictive nature of sugar is not so strong, and the impact of sugar on health is not as fast and direct as drugs
.
The biggest danger of eating too much sugar is that it will cause tooth decay and obesity, which is not as scary as drugs
.
How to reduce sugar?
The World Health Organization's WHO guidelines for free sugar intake for adults and children issued in the past few years recommend that sugar intake should be controlled below 10% of total energy, and it is best to further control it below 5% of total energy
.
.
How to reduce sugar intake? It is recommended to start from the following aspects:
1.
Try not to drink sweet drinks every day.
If you want to drink, try to choose sugar-free drinks
.
Including a variety of sugary carbonated drinks, tea drinks, lactic acid bacteria drinks, fruit juice drinks, brown sugar water, honey water, etc.
, occasionally a party is nothing, you usually do not take the initiative to drink
.
If you want to drink, try to choose sugar-free drinks
.
Try not to drink sweet drinks every day.
If you want to drink, try to choose sugar-free drinks
.
Including a variety of sugary carbonated drinks, tea drinks, lactic acid bacteria drinks, fruit juice drinks, brown sugar water, honey water, etc.
, occasionally a party is nothing, you usually do not take the initiative to drink
.
If you want to drink, try to choose sugar-free drinks
.
2.
Even if it is pure fruit juice, drink less and try to eat fruit directly
.
Whole fruit is best; when squeezing fruit and vegetable juice, try to put more vegetables and less fruit
.
Even if it is pure fruit juice, drink less and try to eat fruit directly
.
Whole fruit is best; when squeezing fruit and vegetable juice, try to put more vegetables and less fruit
.
3.
Try to control the amount of baked goods.
If you want to eat, you can choose sugar-free ones
.
Try not to eat or eat less sweets such as bread, desserts, biscuits, cookies, and make your own bread and snacks with as little sugar as possible
.
Try to control the amount of baked goods.
If you want to eat, you can choose sugar-free ones
.
Try not to eat or eat less sweets such as bread, desserts, biscuits, cookies, and make your own bread and snacks with as little sugar as possible
.
4.
Usually, you should develop the habit of not adding sugar as much as possible when you eat or cook your own food
.
For example, you don’t add sugar when you drink porridge, you don’t add sugar when you make five-grain soy milk, you don’t add sugar when you drink coffee, and you should put less sugar when you cook
.
Usually, you should develop the habit of not adding sugar as much as possible when you eat or cook your own food
.
For example, you don’t add sugar when you drink porridge, you don’t add sugar when you make five-grain soy milk, you don’t add sugar when you drink coffee, and you should put less sugar when you cook
.
5.
When buying packaged food, pay attention to the nutrition label
.
Especially for those foods that are known as "zero fat", "low sugar" or "sugar free", we must pay attention to its ingredients and nutrient content
.
In addition, in food labels, there are many things that are actually sugar, such as corn syrup, maltodextrin, etc.
If these things exist, you should also pay attention to eating less
.
When buying packaged food, pay attention to the nutrition label
.
Especially for those foods that are known as "zero fat", "low sugar" or "sugar free", we must pay attention to its ingredients and nutrient content
.
In addition, in food labels, there are many things that are actually sugar, such as corn syrup, maltodextrin, etc.
If these things exist, you should also pay attention to eating less
.
