1, how much is three MINUS?
Three reductions refer to "reducing salt, oil and sugar", which is the principle of healthy eating that we need to follow in our daily life. With the improvement of living standards, the diet structure of China residents has changed greatly. Eating habits high in salt, oil and sugar have led to many chronic diseases, such as hypertension and diabetes. Therefore, it is of great significance for our health to implement the principle of three reductions in diet.
2. The importance of three reductions
Reducing salt: Eating too much salt can lead to high blood pressure and increase the risk of heart disease, stroke and other diseases. In addition, excessive salt intake will increase the burden on the kidneys and induce symptoms such as edema and osteoporosis.
Reduce fat: A high-fat diet can easily lead to chronic diseases such as obesity, hyperlipidemia and hypertension. Moderate reduction of oil intake is helpful to control weight and reduce the risk of illness.
Reducing sugar: too much sugar intake can easily lead to blood sugar fluctuation and induce diseases such as diabetes. At the same time, too much sugar intake can also lead to obesity, tooth damage and other problems.
3. How to achieve three reductions?
Salt reduction:
Buy low-sodium salt: When buying salt in the supermarket, you can choose low-sodium salt to reduce salt intake.
Reduce condiments: Avoid excessive use of high-salt condiments such as soy sauce and bean paste, and try to use substitutes such as spices and vinegar.
Reduce eating out: Eating out often has a high salt content, and cooking at home can better control the salt intake.
Oil reduction:
Choose healthy cooking methods: try to reduce high-fat cooking methods such as frying and barbecue, and switch to low-fat cooking methods such as steaming and stewing.
Control oil intake: when eating out, reduce oil intake appropriately, such as not ordering fried food.
Learn to check food labels: When buying food, pay attention to the fat content on food labels and choose low-fat products.
Reduce sugar:
Reduce the intake of sweets: avoid eating too much high-sugar foods such as candy and cakes, and taste sweets in moderation.
Control sugar intake: reduce sugar in your diet, such as reducing the amount of sugar when cooking at home.
Avoid invisible sugar: Beware of invisible sugar in food, such as carbonated drinks and fruit juice.
4. Summary
The principle of reducing diet helps us to develop good eating habits, reduce the risk of illness and improve the quality of life. Let's start from now on, implement three reductions and eat healthily!