First, we must fully recognize the dangers of eating more salt, establish awareness of eating less salt, and always manage our mouths.
This is an important prerequisite to prevent eating more salt. Never ignore it.
Second, we must clarify the "quantity" of scientifically reasonable salt intake, and do a good job of controlling the total amount of food each month.
The World Health Organization recommends that normal people's daily salt intake should not exceed 5 grams, and Chinese nutritionists recommend no more than 6 grams. Hypertensive patients should control salt intake to 3 to 4 grams per day.
In fact, each person eats 3 to 4 grams of salt a day, and the sodium content is sufficient to ensure the normal human needs. If the amount of salt intake per person per day can be controlled at 6-8 grams, that means a family of three for one month. 500 g or a little more salt is more appropriate. This will not only affect health, but will not affect the deliciousness of the dish.
The China Salt Culture Research Center introduced a rough estimate of the calculation method.
When you buy 500 grams of salt, note the date you purchased the salt. When the 500 grams of salt are eaten, write down the date. Then you know how many days the 500 grams of salt will be eaten. Divide the amount of salt eaten by the amount of salt you eat. The number of days of salt, divided by the number of people eating in the home, can lead to a rough intake of salt per person.
It should be noted that when you calculate the amount of daily use, you should count the seasonings such as soy sauce and shrimps.
Third, limit the amount of salt used every day
Wang Yi, director of dietetic nutrition department of Guang'anmen Hospital of China Academy of Chinese Medical Sciences, said that in addition to using limited salt spoons, everyone can also grasp the “two-cover salt†rule. Just start eating beer bottle cap salt (not more than 10 grams) every day. After adapting, replace it with a toothpaste cover salt every day, about 4.5 grams. There are so many rations in a day, and I don’t want to eat more.
Fourth, rational use of flavoured alternatives
When cooking, season with soy sauce, bean paste, sesame, or flavor with onions, ginger, garlic, and other spices. The salt content in 5 grams of soy sauce and 20 grams of soy sauce is equivalent to 1 gram of salt, and the dish made has a better taste than salt.
Northerners eat salty aromas for their daily diet, and they can properly improve their taste and replace saltiness with sweet, sour and spicy flavors. For example, the use of sucrose to cook sweet and sour flavor dishes, or vinegar with cold dishes, can make up for the lack of salty taste, but also promote appetite. Lemons, oranges, tomatoes, etc. with natural sourness can be used.
You can use the strong flavor of the vegetable itself, such as tomatoes, onions, mushrooms, etc., and cook with a light taste of food, such as tomato scrambled eggs.
Fifth, find ways to change cooking methods
Try to change the cooking method of green vegetables, can eat raw and raw, can not be eaten raw salad, it is not enough to fry, not only fuel, smoke control, but also adjust the amount of salt.
Sixth, adjust the time for salt release
Put salt in the pan when cooking, so that the salt will not infiltrate into the dish, but evenly scattered on the surface, can reduce the amount of salt intake. Or sprinkle the salt directly on the dish, the tongue taste buds are strongly stimulated, can evoke appetite.
Seventh, try to eat as little salt as possible
Such as sauce, sausages, roast chicken, bacon and other cooked food salt content 1-2 times higher than the general dishes. A pack of chili sauce has more than 6 grams of salt (marked with 2500 milligrams of sodium). The salt content of a day can easily exceed the standard. Not only that, when eating eggs, salted duck eggs, or even some snacks, you need to reduce salt while eating.
Eighth, pay attention to the amount of salt when purchasing spices
When buying seasonings (sauce), such as monosodium glutamate, tomato sauce, garlic salt, sand tea sauce, oyster sauce, bean paste, sweet noodles, soybean meal, shrimp oil, etc., you must first look at the signs outside the jar, and pay attention to the sodium content. If possible, buy low-sodium and low-salt soy sauce.
Ninth, the "community family" should take effective salt restriction measures
For example, when ordering, choose less processed foods such as salted fish, bacon, ham, sausages, pickles and other processed foods; when trapped vegetables trapped soup, you can reduce the intake of fat and salt; staple food on the table When light porridge, noodles, white rice is appropriate, reduce the fried rice, cakes and other staple foods, but also conducive to the control of salt and oil.
Tenth, eat more fruits and vegetables that are good for salt
For example, oranges, bean sprouts, etc., they can exclude the sodium in the salt out of the body.
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