Salt is a kind of condiment that can't be separated from everyday life. It has no salt and taste. Many of the delicious dishes are made by salt. Salt also plays an indispensable role in maintaining physiological functions. Our previous generations were poor and need to eat salt to maintain electrolyte balance in the body, so the older generation said that they would not have the strength to eat salt. However, some data show that the Chinese people's salt content exceeds 75%, and the salt is much more harmful. The following small series will tell you about the hazards of salt consumption and how to control salt intake.
The danger of eating too much salt
Damage the brain, become stupid
A study in Canada found that eating too much salt can make the brain's cognitive ability decline rapidly. The Cornell Medical School research team also published a paper in Nature-Neuroscience to unravel the mystery of the brain with high-salt diet damage. The researchers found that a high-salt diet can cause insufficient blood supply to the brain, without blood supply. Not enough nutrients enter the brain, causing the brain to become stupid.
hypertension
The main component of salt is sodium chloride. Excessive sodium enters the body and causes an increase in extracellular fluid, which increases blood pressure. Clinical trials have shown that blood intake in the diet increases blood pressure significantly.
Injured kidney
Many of the body's metabolites are excreted through the kidneys. Studies have found that excessive salt intake can increase the protein content in the urine, thereby increasing the burden on the kidneys, causing damage to the kidneys and even causing kidney disease.
Osteoporosis
Sodium and calcium are regulated by the same molecule in the body. The excretion of sodium ions also carries a part of calcium. If the salt intake in the diet is excessive, the calcium output will increase, causing osteoporosis and increasing fractures. risk.
Stomach
High-salt diet can cause damage to the gastric mucosa, leading to symptoms such as congestion, edema, erosion, etc. of the gastric mucosa, increasing the risk of stomach cancer.
Edema
Excessive salt intake may cause renal dysfunction, causing excess sodium and water to be excreted normally, causing edema.
Scorpion
Excessive salt will reduce the secretion of saliva. After eating high-salt foods, many people will feel the dryness of the throat and the increase of mucus in the throat.
Long wrinkles
When the salt is eaten more, the increase of sodium ions in the body will cause the facial cells to lose water, which will cause the skin to dry and aging. In the long run, it will wrinkle and grow old.
Easy to catch a cold
Sodium ions have a strong osmotic effect. Excessive salt intake inhibits the defense function of epithelial cells, making human cells lose their ability to resist disease, and viruses can easily invade the human body and cause upper respiratory diseases such as colds, tonsillitis, and pharyngitis.
How to reduce salt intake?
The Chinese Dietary Guidelines 2016 recommends that the average salt intake of ordinary healthy adults should not exceed 6g, and the salt below 5g can meet the needs of the body. So how do we control salt intake in our daily lives?
1. Use a quantitative salt spoon;
2. Add salt when the dishes are out of the pan, so that the salt adheres to the surface of the food, and you can feel salty when you eat it.
3, eat high-salt foods, such as mustard, pickled food, bacon, ham, potato chips, etc.;
4, replace the salt with acid, can use lemon juice, tomato, vinegar and other sour foods to reduce the addition of salt, but also make the food taste more delicious;
5. Use low-salt seasonings such as soy sauce, monosodium glutamate and chicken essence;
6, change the cooking method, less frying, and more cooking.
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