The ultimate solution of hypertensive diet jingling: how to achieve "less salt and less sugar"

You can't have too many comments about the jingle of high blood pressure diet:

Eating coarse grains is better than polished rice.

Drink more milk and eat less salt and sugar.

Don't forget fruits and vegetables.

Less oil and more fish are healthier.

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Fruits and vegetables are recommended today.

Pumpkin, green pepper, lettuce, rape, carrot

Banana, strawberry, cherry, loquat, lemon

Tall duckling

Finally, talk about the problem of "less salt and less sugar"! Xiaokang, let's talk about why first!

Friends with high blood pressure should be familiar with it: eat light and low-salt food, and the daily salt intake should not exceed 6 grams. But at the same time, I feel lucky to think that only people with diabetic complications need to control their sugar intake.

Kangxiaokang

salt

In short: the main component of salt is sodium chloride, which is extremely important for the maintenance of human life activities.

Benefits: It plays an important role in helping human metabolism, maintaining osmotic pressure of body fluids and regulating acid-base balance.

Disadvantages: When taking too much salt, too many sodium ions remain in the body. In order to maintain the osmotic pressure of body fluids, more water will also enter the blood, resulting in an increase in blood volume and an increase in blood pressure.

sugar

Brief introduction: One of the three nutrients in human body is the main source of heat energy. After digestion, it is mainly absorbed and utilized in the form of glucose.

Benefits: Glucose can be rapidly oxidized to release energy. Among them, the brain and red blood cells must rely on blood sugar for energy supply. Sugar is also closely related to fat and protein metabolism.

Disadvantages 1: The intake of sugar increases the insulin level in the body, activates the sympathetic nervous system, causes the heart rate to increase, blood pressure to increase, and increases myocardial oxygen consumption and blood pressure fluctuation.

Disadvantage 2: If sugar is not fully utilized, it will be converted into lipids through the liver. The deposition of lipids on the blood vessel wall will aggravate the degree of vascular sclerosis and increase the peripheral resistance. Long-term intake of high-sugar food will also hinder the degradation of collagen fibers, cause myocardial hypertrophy, and lead to the decline of myocardial contraction and relaxation function.

Tall duckling

Well-off, according to your introduction, the "bad element" of hypertension is not salt!

Yes! Xiao Ya, the "bad molecule" that causes high blood pressure is actually sodium. In China alone, 70% of sodium intake comes from seasonings added in cooking, so experts suggest adjusting eating habits by adding edible salt.

Kangxiaokang

Tall duckling

What about other seasonings? Will chicken essence be more nutritious?

Just say "pot calling the kettle black". Chicken essence contains monosodium glutamate (mainly sodium glutamate and a little salt), salt, meat paste, umami nucleotide, spices, essence and starch. Its main function is to increase the delicacy of food and stimulate appetite. Don't expect to get much nutrition from it, but sodium is more worthy of vigilance. There are many places to avoid high blood pressure, and the following foods are also dangerous!

Kangxiaokang

refuse

attract

Friends with high blood pressure should also be careful about these foods:

1

pickled vegetables

Salted duck eggs, pickled mustard tuber, pickles, canned pickles, etc. In addition to a lot of salt to keep these foods fresh, some foods will also put some additives containing sodium.

kimchi

2

Flour products

Alkaline steamed bread, bread, cake, etc. Because salt can stabilize the structure of food, adding salt to this kind of food will increase the strength of gluten and make it more elastic. When buying, you must look at the nutrient composition table on the package and try to choose the one with lower sodium content.

three

Preserved fruits and preserves

Preserved fruit, candied fruit, preserved plum, etc. It doesn't feel salty to eat, mainly because a lot of sugar will be added to this kind of food during processing, and the sweet, sour and salty taste will be offset and weakened.

preserved plum

four

Potato chips and biscuits

Potato chips, biscuits, etc. Although some of them are not salty, salt is also needed to support gluten strength and offset sweetness during processing.

science

prescribe a diet

Here are some suggestions about eating salt and sugar:

1

Eat less salt ≠ don't eat salt

Too little salt can cause headache, burnout, nausea, vomiting, loss of appetite, general weakness and other symptoms. The Guide to Prevention and Treatment of Hypertension points out that taking 6 grams of salt every day can meet the human body's demand for sodium.

2

Gradually reduce salt

Many people are not used to reducing their salt intake at once, so they can make a short-term plan for themselves or their families. On a weekly basis, the daily salt consumption this week decreased by 65,438+0 grams compared with last week, until it reached 6 grams.

three

Restrain or avoid.

When eating out, you should know how to exercise restraint when you encounter food with too much oil and salt. For friends with poor self-control, it is best to reduce eating out and eat at home, and ask relatives to help you and supervise you.

four

Sugar also needs to be controlled.

China people take polished rice and white flour with high sugar content as the staple food, and the intake of other sugary foods should be controlled at 30-40g. Friends with high blood pressure need to reduce the intake of sugar, biscuits, drinks and brewed drinks (such as cereal and sesame paste).

five

Increase coarse grains in staple food

Simply put, you can replace the 1/3 refined rice flour you eat every day with coarse grains. People who are not suitable for eating a lot of coarse grains should appropriately reduce the proportion of coarse grains. The average person should consume 30-60 grams of coarse grains every day.

About "coarse grains"

Looking back at the past at the end of the article

You can check it in detail

So, the question is:

How much is 6 grams of salt?

There are several ways to measure 6 grams of salt:

1. There is a special salt control spoon, 6 grams of salt, 6 grams of full spoon, which can be purchased in shops and Taobao;

2. It can be roughly estimated by the lid of a beer bottle, and a full bottle cap can be regarded as 6 grams (excluding rubber pads);

You can weigh it with a food scale.

Have you learned?

Note 1: All pictures are from the Internet.

Today's sharing is over. I am rich. See you next week.