Eating more salt hurts your health, and there are clever ways to reduce salt.

Adults should not consume more than 6 grams of salt per person per day, and this 6 grams is not only the salt added in the cooking process, but also the salt in all ingredients and the salt contained in seasonings and accessories.

The report on nutrition and chronic diseases of residents in China (20 15) shows that the salt consumption of residents in China is 10.5g/ day, and the per capita salt intake in Beijing is 9.7g/ day, which is almost twice the recommended healthy intake (6g) according to the report on health and population health in Beijing.

Eating too much salt will raise blood pressure and increase the risk of stomach diseases, osteoporosis, obesity and other diseases. In fact, adding 5% to 10% less salt will not affect the taste of dishes, but can help us prevent many chronic diseases.

Small coup to reduce salt

So, what can be done to reduce salt intake?

First, put as little salt as possible when cooking, and use less condiments with high salt content such as soy sauce, monosodium glutamate, chicken essence and bean paste. You can try to improve the taste of food with pepper, garlic, vinegar and pepper.

Second, put salt after cooking, let the salt adhere to the surface of the ingredients, and it tastes salty. In fact, there is not much salt absorbed into the ingredients, which reduces the salt and does not reduce the taste.

Third, eat less salty foods such as pickles, processed cooked meat and canned food, and choose more fresh vegetables and meat.

Fourth, be wary of "hiding" salt. Although some convenience foods and snacks are not salty, they all contain more invisible salt. It is suggested that when you buy food in the supermarket, you should read the nutrient composition table carefully and choose foods with low sodium content as much as possible.

Fifth, reduce eating out or ordering takeout, actively ask restaurants to put less salt and actively choose low-salt dishes.

In addition, please remember that salt reduction is a gradual process, and the demand for salty taste will gradually decrease with the gradual decrease.

Correct use of salt spoon

When cooking, there is a small tool that can help us control the amount of salt, so as to achieve the purpose of reducing salt. This is a salt spoon. The specification of our commonly used salt spoon is 2 grams of salt. Note that it is a flat spoon, not a sharp one. Calculated, a person's daily salt consumption is 3 tablespoons, but since other foods and condiments also contain salt, in real life, the salt consumption should be less than 3 tablespoons. With this gadget, you can master the amount of salt, and you won't seriously overdo it because it doesn't look much.

Salt intake

The recommended daily intake of salt is different for people of different ages: children under 7 years old and elderly people over 65 years old have less recommended intake of salt; Especially for young children, it is recommended to consume less. In fact, the salt content in the food eaten every day can meet the physical needs of young children. Moreover, the physiological function of children is not fully developed, and too much salt will increase the burden on the kidneys, which is not conducive to health. Therefore, cooking for children can be done without adding salt, monosodium glutamate, soy sauce and other seasonings, which will not only enable children to better taste the taste of natural ingredients, but also help them develop the habit of low-salt diet and light taste from childhood.

"Small salt spoon is great health"

Hold a popular science activity of dietary nutrition into the community.

As we all know, eating too much salt will do great harm to your health. But unconsciously, people still eat too much salt. This morning, the launching ceremony of "Healthy China Action" was held. As one of the four sub-venues of this activity, Beijing Municipal Health and Wellness Commission, Chaoyang District Government, China Salt Industry Group Co., Ltd., together with Beijing CDC, Chaoyang District Health and Wellness Commission, Chaoyang District CDC, Asian Games Village Sub-district Office and Asian Games Village Community Health Service Center, entered the Asian Games Village community to carry out the popularization activities of "small salt spoon and big health" dietary nutrition into the community.

There are various forms of on-site activities. The indoor lecture hall invited experts to give a special lecture on "Looking for hidden salt and taking you to cook skillfully", which popularized the tips for people to cultivate and establish the habit of eating less salt since childhood and answered questions from the public. Hold outdoor activities, distribute salt-limited spoons and consult experts. More than a dozen experts provide professional consulting services to the people in the capital on topics such as salt reduction, reasonable diet and healthy prescriptions.

In recent years, Beijing has organized and carried out a number of health knowledge popularization activities, selected and publicized a group of outstanding health science popularization workers and teams in Beijing, and better exerted and enhanced the authority and influence of health science popularization experts. At the same time, diversified health science popularization, consultation, free clinic and other activities have further improved the health level of community residents and improved public health literacy.