[Will look at the label] Reasonably control your "salt value"

Salt is one of the essential condiments in the kitchen, which can play a role in adjusting the flavor during the cooking process of food

01 What is salt and sodium

The main component of salt is sodium chloride

Sodium is widely found in all kinds of daily foods.

Excessive intake of sodium can cause chronic diseases such as high blood pressure

02 Does salt reduction mean less salt?

Reducing salt is more than just adding less salt

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 meal

03 Beware of invisible salt traps

Many people generally think that foods with a lot of salt must taste obviously salty, but the truth is.

What are the specific ones? Take the usual sweet and sour candied fruit as an example, the sodium content is not low

The Dietary Guidelines for Chinese Residents (2022) recommends that adults consume no more than 5 grams of salt per day

in addition,

The sodium content in 100 grams of fried dough sticks is about 585.

The sodium content of 100 grams of cheese is about 584.

The sodium content in 100 grams of fried peanut kernels is about 445.

About 352.

The sodium content in 100 grams of dried tofu is about 329.

The sodium content of 100 grams of soda crackers is about 312.

.

(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 label
.

Of course, you can also choose some prepackaged foods that are marked with low sodium
.

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 sodium
.

05 Dine out and order takeout

When dining out or ordering takeaways, we cannot grasp the use of cooking salt.
We recommend that you choose a light diet as much as possible, or you can take the initiative to ask the restaurant for less salt
.

In addition, our country is actively promoting the nutrition labeling of catering food.
You can see the nutritional information of each dish on the menu of the nutrition restaurant.
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 order
.
(Editor Li Chuang)