內容目錄
Recently, the “Dietary Guidelines for Chinese Residents (2022)” has been updated, raising the “salt limit” standard. It is recommended that Chinese residents over the age of 11 consume no more than 5 grams of salt per person per day. It is 1 gram less than the 6 grams of the previous version.
Data image courtesy of Xinhua News Agency
Why limit salt?
Liu Jing, Chief Physician of the Department of Hypertension, Peking University People’s Hospital, introduced: A lot of research has been done in medicine, and it is found that with the increase of salt intake, the incidence of hypertension greatly increases, and the heart The risk of cerebrovascular events is also greatly increased. “This is an important reason why we advocate reducing salt intake.”
In recent years, more and more studies have shown that when people limit salt intake to 5 grams, a more stringent Standard time, the occurrence of cardiovascular and cerebrovascular events will also be reduced.
In addition to limiting salt intake, moderate exercise, weight control, smoking cessation, and alcohol restriction are all effective measures to avoid or delay the occurrence and development of hypertension.
How to easily measure salt?
5 grams, how much is it? Wang Boshi, deputy chief physician of the Clinical Nutrition Department of the People’s Hospital, suggested that you should always keep a quantitative salt spoon at home, which can be bought in the market.
Without a salt spoon, you can use the beverage bottles you see everywhere in your life. “This bottle cap is usually filled with 5 grams to 6 grams. The total daily salt intake does not exceed this bottle cap, and the requirements of the guidelines can be met.” Liu Jing said.
Healthy way to eat salt
Wang Boshi gives advice to people who love salt:
Try as much as possible Replace salt and soy sauce with condiments such as onion, ginger, garlic, vinegar, and lemon juice.
In the choice of cooking methods, use steaming, boiling, boiling and other clear cooking methods, avoid frying, frying, braised, etc., reduce salt, soy sauce, soy sauce, etc. Use of seasonings.
In terms of choosing snacks, you should learn to read the labels of the food packaging when you buy them, and try to choose the ones with low sodium content among similar products, which is healthier.
Source: Beijing Daily Client | Reporter Sun Leqi Correspondent Zhong Yanyu
Process Editor: u099