Salt is an essential seasoning in our diet. Without it, dishes are tasteless and tasteless.
There are more varieties of salt on supermarket shelves these days. , non-iodized salt, low sodium salt, rose salt, calcium salt… So many edible salts, how to choose?
Normal Table salt
Iodized, non-iodized, low sodium span>
Common salt currently on the marketusually iodized salt, in Jiangsu and Zhejiang areas, the iodine content of every 100 grams of ordinary salt is 2250 micrograms. The iodine content of iodized salt may vary slightly from region to region. iodized salt has a significant effect on reducing goiter, cretinism, cognitive impairment and iodine deficiency.
In addition to residents and special groups living in water-derived high iodine areas (Patients with abnormal thyroid function) do not consume iodized salt, other residents are recommended to consume iodized salt.
General population, the recommended iodine intake is 120 mcg/day.
non-iodized salt< /span>
means that no additional potassium iodide is added to table salt. Generally, you can find “No iodine on the package. span>” keyword.
Most people are not suitable for eating non-iodized salt,< strong>Coastal areas are rich in seafood and not deficient in iodine, so non-iodized salt can be consumed in moderation.
Hyperthyroidism, thyroiditis, autoimmune thyroid Diseases and other patients, due to treatment needs follow the doctor’s advice to consume non-iodized salt, and it is also recommended to eat less food with high iodine such as kelp , seaweed and other seaweed and marine fish, scallops and other seafood.
low sodium< /span>
Low sodium salt is based on iodized table salt, added a certain amount of potassium chloride(content about 30%). Compared with ordinary sodium salt, it contains low sodium (about 70% sodium chloride) and rich potassium (about 30% potassium chloride).
From the perspective of reducing salt intake, low-sodium salt is more suitable for most people than iodized salt.
But due to the high potassium content of low sodium salts, so Not suitable for patients with acute/chronic nephritis, hyperkalemia, heart disease, inPeople who take potassium-sparing drugs, high temperature workers, heavy manual workers, etc..
High-grade edible salt
rose salt, calcium salt, bamboo salt etc.
rose salt< /span>
“Himalayan Rose Salt” is a rock salt, mainly from salt mines in Pakistan. This salt mine contains a lot of iron and other minerals, which gives it a special pink color, hence the name “rose salt” “.
Nowadays, many high-end restaurants will be equipped with some Himalayan rose salt.
such as Add calcium salt, add selenium salt, add iron salt, etc. Named for the additional minerals or trace elements added to iodized salt.
According to whether carbon is added, nutrients can be divided into is organic and inorganic salts. Those containing carbon are organic salts, and those without carbon are inorganic salts.
flavored salt span>
Such as bamboo salt, mushroom salt, etc. Flavor-type salt is not easy to agglomerate and can be quickly dissolved in water. There are mainly lemon-flavored salt, spicy salt, sesame-flavored salt and mushroom-flavored salt. It can be directly sprinkled on food to taste, and can be used to make special dishes such as flavored salt-baked chicken, easy to use.
[Tips] span>Bamboo salt is made by putting natural sea salt into fresh bamboo and roasting at high temperature for many times. It has a unique flavor.
Ordinary table salt and high-grade Table salt
What’s the difference?
Flavor and Appearance , is the biggest difference between high-grade salt and ordinary salt.
Premium salt generally has a slightly lower purity sodium chloride, More “impurities”. The so-called “impurities” contain minerals, such as sodium, magnesium, potassium, calcium, iron, zinc, etc., may also have undesirable pollutants, such as lead, arsenic, cadmium, mercury.
High-grade salt of different brands and origins, “impurities” Different types and contents will produce different flavors and colors.
Different minerals give salt different flavors, such as salt with higher magnesium, will be a little bitter.
Premium salts are less abrasive, generally coarser and larger in size, < span>Salt tastes stronger and lasts longer on the tongue. In addition, different salts have different flavors. Sprinkle directly on the food to taste, more richer flavor than ordinary salt sprinkled on the food.
But if high-grade salt is used as ordinary salt,< strong>Just put it when stir-frying, let the salt dissolve in the dish before eating. Then there is no discernible taste difference between it and regular salt.
Nutrition, not much difference
The trace minerals in high-grade salt just change the flavor, because the content is too small to rely on daily minerals Substances and Micronutrients.
Therefore, in terms of nutritional value, All kinds of salt are similar.
[Tips] In addition, sea salt, lake salt, well salt, rock salt, etc., It’s just that the source of the salt is different. There is no difference between these salts. The salt we eat every day can come from any of the above.
How Science to reduce salt?
The World Health Organization recommends that healthy adults should consume no more than 5 grams of salt per person per dayper day. However, studies have found that a daily diet containing 1500 mg of sodium (equivalent to 3.75 grams of salt) can meet the needs of the human body and will also benefit Prevent high blood pressure without the problem of sodium deficiency.
But the less salt, the better , because in addition to providing a salty taste, the main component of salt is sodium chloride, sodium is an essential nutrient. Once deficient, it may cause potential the threat of hyponatremia, causing fatigue, nausea, vomiting, muscle spasms, and homeostasis disorders.
Therefore, we must learn to reduce salt scientifically in our daily life.
Cultivate salt reduction behavior
You can prepare a salt-limited spoon in the kitchen. There are 1 salt-limited spoon grams, 2 grams, 6 grams are optional, according toBuy for your own needs. In this way, the amount of salt in each dish in the three meals can be controlled according to the number of people dining.
adults salt intake is 5g; Adolescents salt intake 4g per day; Children under 6 years of age should limit their daily salt intake to 3g or less; one year oldPreviously no more than 1g per day.
Watch out for hidden salty foods
To avoid excessive salt intake, in addition to controlling the amount of salt, you should also pay attention to “hide Big Salt Household”:
❂Condiments: soy sauce, cooking wine, tomato sauce, hoisin sauce, bean paste, oyster sauce, monosodium glutamate, chicken essence, soybean paste, etc.;
❂Marinated products: cured meat, bacon, sauerkraut, pickles, salted duck eggs, etc.;< /p>
❂Desserts: various ice creams, breads, cakes, cookies, etc.; p>
❂Other: fried chicken, burgers, french fries, as well as instant noodles, potato chips, sausages, melon seeds, Plums, peanuts, etc.
Remove excess salt from the body in time
Keeping enough water and increasing exercise, can increase sodium excretion in the body. Eat morevegetables and fruits that are rich in dietary fiber and low in sodium.
Flavour with whole foods
Cook with tomato, lemon, green pepper, onion and other flavorful ingredients , so as to enhance the taste of the dish and reduce the amount of salt. In addition, in terms of cooking methods, try to avoid frying, use more steaming, etc., and avoid developing a “heavy taste” eating habit.
Source: Shantou Food Safety, CCTV Home for Dinner
Editor: Zhuhai Market The supervision team
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