Traditional Chinese Medicine Health Science
In life, the vast majority of peoplehave quite a pursuit in what they eat, not only eating Satisfied, it has to taste good.
In fact, too much pursuit of taste is not a good thing.
Because the taste of food is mostly made from seasonings, and eating too much of some seasonings will be bad for your health.
Especially the intake of salt, once it is too much, there will be endless troubles, let’s look at a set of data:
Global Nearly 10% of deaths from cardiovascular diseases such as heart disease and stroke can be attributed to excessive salt intake, which is about 1.65 million deaths each year.
Eat an extra gram of salt, it will hurt your body
The World Health Organization has confirmed that: If you eat more than 15-20 grams of salt every day, 84% of adults have a systolic blood pressure of more than 140mmHg, and there are many strokes.
If people reduced their salt intake to below the recommended level of 5 grams per day, 1.7 million deaths could be avoided each year.
China has a large number of cardiovascular and cerebrovascular diseases and hypertension Patients, high-salt diet is an important reason. It is estimated that reducing the average Chinese salt intake by 1 gram per day would save 125,000 lives each year.
According to the monitoring results of nutrition and health status of Chinese residents in 2012, the average daily salt intake per person in my country is 10.5 grams, which is far It is higher than the recommended amount of salt for adults in the Dietary Guidelines for Chinese Residents (2016), which is less than 6 grams per day (about as much as filling a beer cap).
It can be said that eating too salty is a common phenomenon.
Some people may say that if you eat salty, just drink a few more sips of water. scary?
Too naive! Drinking water just relieves your salty taste, it doesn’t reduce your body’s intake of salt.
Every gram of salt you eat has already planted a curse in your body.
1Hypertension< /span>
There are so many people with high blood pressure around us today, and it can be said that all of them have something to do with eating too much salt!
Excessive intake of sodium ions in table salt can cause the adrenal glands and brain tissue to release a factor that increases blood pressure.
Elevated blood pressure is the leading cause of cardiovascular disease, and about 49% of heart disease is caused by high blood pressure.
2Stroke span>
Studies found that people who ate more than 4 grams of salt per day (calculated in terms of sodium) had a significantly higher risk of stroke than those who ate less than 1.5 grams of salt per day , and every 0.5 gram increase in daily salt intake was associated with a 17% increased risk of stroke.
3Coronary Heart Disease< /span>
Similarly, there is a strong relationship between salt intake and coronary heart disease. The researchers measured the sodium content of 2436 Finns and found that when the daily salt intake increased by 6 grams, the number of deaths from coronary heart disease increased by 56%, and the patients who died of heart disease increased by 36%.
4Stomach cancer span>
Beginning in 1999, the American Cancer Society conducted an 11-year dietary survey on more than 40,000 middle-aged people aged 40-59 and found that salt intake, with a higher incidence of gastric cancer.
This is because foods that are too salty will reduce the viscosity of the protective mucus in the stomach, making it less protective of the stomach lining. A variety of harmful factors are more likely to act on the stomach wall, which will promote the occurrence of gastric cancer.
5vascular thinning and brittleness
< p>As mentioned above, eating too much salt can cause high blood pressure, and at the same time, it will increase plasma cholesterol, which will make our blood vessels thin and brittle, which is very scary – atherosclerosis.
If the arteries of the heart are hardened, it will lead to myocardial infarction and coronary heart disease. If the cerebral blood vessels become brittle and thin, there will be cerebral hemorrhage, cerebral infarction, etc.
6bone brittle
Eating too much salt will lead to a large loss of calcium in our body, which will lead to “brittle bones”, that is, osteoporosis.
This is because the sodium ions in table salt are related to the calcium metabolism in the human body. carry some calcium ions. As a result, calcium is lost and bones become brittle.
7heart failure< /span>
Eating too much salt for a long time can also lead to heart failure. A recent study published in the American Journal of Heart Failure found that salt is a risk factor for heart failure.
So if you want to keep your heart young, you must control your salt intake reasonably.
8damage to kidneys< /span>
When we eat too much salt, the osmotic pressure in the body will increase, so the excess sodium will be excreted from the kidneys, increasing the burden on the kidneys and damaging the kidneys.
At the same time, salt will take away calcium in the process of excretion, which will increase the level of urinary calcium and increase the risk of kidney stones.
How to reduce salt?
You might say that I don’t put so much salt in my cooking every time. In fact, in addition to vegetables, there is a lot of salt hidden in these foods, you just don’t know it.
Unconsciously, you are eating far more salt every day!
Everyone must tighten the string of salt reduction, it is best to buy a salt-limiting spoon at home,< strong>Don’t put salt by feel.
For those who are accustomed to heavy tastes, salt reduction is not a one-off job, but a gradual and gradual adaptation. Light taste.
However, reducing your salt intake at any time can pay off. In the case of blood pressure, the blood pressure will drop within a week to a few weeks of lowering the amount of salt.
Chen Qizhong, director of the Department of Nutrition at the General Hospital of Ningxia Medical University, also gave you some tips for reducing salt.
1Vinegar instead of salty
For some heavy tasters, the uniqueness of the sense of taste can be used to suppress the intake of salt.
Sour taste is the “enhancer” of salty taste, so just add a few drops of vinegar to a small spoonful of salt to make the salty taste more obvious , thereby reducing the amount of salt.
2Less Soup
Try not to drink vegetable soup, salt is soluble in water, and vegetable soup has high salt content.
3salt before serving
Put a small amount of salt or soy sauce before serving. The salt has not penetrated deep into the food, but the tongue still feels salty. This allows you to use less salt for the same saltiness.
Determination of vitamin C in dishes found that adding salt later can also reduce the loss of vitamin C, which can be said to kill two birds with one stone.
4Dipping to reduce salt
Mixing the seasonings into a small amount of sauce or seasoning sauce for dipping and eating, it can also make the surface of the food fully contact the salt, and the inside will not penetrate the salt, Also good for salt reduction.
5Glazed dishes
When making salad dishesHowever, salt tends to be confined to the surface of the dish and to the sauce underneath. If you eat it as soon as possible, so that the salt does not have time to penetrate into the interior, you can leave a part of the salt in the vegetable soup.
6Multi-Spice< /span>
If you add some spices such as chili, pepper, onion, ginger, and garlic, it can increase the flavor of the dish, and it can be delicious with less salt. You can also use natural flavors such as matsutake mushrooms and shiitake mushrooms instead of salty when cooking.
Be wary of invisible salts
In addition to the commonly known In addition to foods with high salt content such as pickled vegetables, salted eggs, preserved eggs, ham, sausages, bacon, dried noodles, etc., there are also some foods that wear less oil and salt or even no oil and salt, but the food with high oil and salt content should also cause people’s attention. of attention.
Two and a half slices of white bread contain more than 600 mg of sodium, and The more cream, the higher the sodium content.
Sport Drink A 600ml can of sports drink may contain 252 mg of sodium.
Fruit and vegetable juice Some fruit and vegetable juices will add salt during processing in order to increase the flavor. One bottle may contain 162 mg sodium.
In addition, pizza, processed and unprocessed poultry, cheeseburgers and sandwiches, cheese, meat dishes , snacks (including potato chips, salty biscuits, plum, preserved fruit and popcorn) also have a salt content that should not be underestimated.
Eat less, eat more, and eat more will ruin your health. Every year, 1.7 million people die because of eating too much salt. We cherish life and we must eat less salt~
Click “Read the original text” at the end of the article to enter the World Medical Hall Micro Store
See Chinese Medicine and use the good medicine to go to World Medical Hall< /p>
height
World Medical Follow” Church” WeChat to get first-hand expert consultation, health care, medical information, etc.
Expert Qingdao for consultation appointment:
< span>0532-85707878
Expert Jinan for consultation appointment:< /strong>
0531-87508500
Qingdao Shiyitang Shinan Traditional Chinese Medicine Clinic: No. 2, Laiwu 1st Road, Shinan District, take bus 1, 221, 225 and get off at Guanxiang Road Station. .
Qingdao Shiyitang Shibei Traditional Chinese Medicine Clinic: No. 87 Changchun Road, Shibei District, take No. 219, 206, 322, 229, 211, 212, 307, 314, 32 and get off at Hexing Road Station.
Qingdao Shiyitang Dunhua Road Traditional Chinese Medicine Clinic: No. 23 Dunhua Road, Shibei District, take the bus Bus 19, 119, 211, 314, 322, 368 get off at Dunhua Road Primary School and go straight.
Jinan Shiyitang Huaiyin Traditional Chinese Medicine Clinic: Jingqi Road, Huaiyin District, Jinan City No. 631-8 (intersection of Jingqi Road and Weijiu Road), take bus No. 102, 104, 125, 19, 205, 29, 76, K96, K92 to Jingqi Road and Wei12 Get off at Road Station and get off at Road North.
Jinan Shiyitang Traditional Chinese Medicine Clinic: 34-23, Jingyi Road, Shizhong District, Jinan City No. (opposite the south gate of Shandong Expressway Arena) , take bus 32, 34, 42, 75, K54; get off at the South Gate of Provincial Gymnasium Station in the west, and get off at New World Mall in the east.