The main reasons for reducing salt, oil and sugar are to control the increase of chronic diseases, as follows:

1. Too much salt intake is one of the three major risk factors of hypertension. At the same time, eating too much salt can also increase the risk of stomach diseases, osteoporosis, obesity and other diseases. Adults should not exceed 6 grams per day.

2. Salt is a food that the human body must ingest, but it will do harm to the human body if it is too much. First, there is a lot of scientific evidence to prove that high salt is a risk factor for hypertension, which can cause stroke, coronary heart disease and so on.

3. Reduce oil: The problem of reducing oil is that the fat intake is too much, which is easy to consume, resulting in hyperlipidemia and obesity, followed by diabetes and hypertension. High-fat diet is also the main cause of obesity, and obesity is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.

4. A high-fat and high-cholesterol diet (including excessive intake of cooking oil and animal fat) is a risk factor for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.

5. To reduce sugar, we must reduce the consumption of sugary drinks among teenagers. Sugar in diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases.

6. Intake of added sugar, especially by drinking sugary drinks, will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain, and aggravate the risk of chronic diseases.

2. Why should we reduce salt, oil and sugar?

"Three reductions and three healths" is a special action of national 636F7079E79FA5E9819331333431343662 to realize "health" by reducing salt, oil and sugar.

1. Reducing salt 1 and taking too much salt is one of the three major risk factors of hypertension. At the same time, eating too much salt can also increase the risk of stomach diseases such as osteoporosis and obesity, which is less than 6 grams per adult per day. Reduce oil: Do not exceed 30 grams per day. High oil, fat and cholesterol are risk factors for hyperlipidemia.

Long-term dyslipidemia can cause fatty liver and atherosclerosis. 2, high-salt diet is easy to induce diseases, such as hypertension, atherosclerosis, kidney disease, upper respiratory tract infection, stomach and osteoporosis.

High-salt diet refers to a diet that can use more than 6 grams of salt per day (about a beer bottle cap, removing the soft rubber pad), including the amount of salt intake through various channels such as soy sauce, pickles, monosodium glutamate and other condiments. Second, reducing oil 1 and excessive oil intake are the risk factors for hyperlipidemia.

Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases. High-fat diet is also the main cause of obesity, and obesity is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.

2. Oil Intake Standard The dietary guidelines for China residents recommend that healthy adults use no more than 25-30 grams of oil per person per day for cooking. 3. Sugar reduction 1, added sugar refers to monosaccharides and disaccharides added in food by manufacturers, chefs or consumers, as well as sugar naturally existing in honey, syrup, fruit juice and concentrated fruit juice.

2, the harm of adding sugar Sugar in the diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases. Intake of added sugar, especially by drinking sugary drinks, will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and aggravate the risk of chronic diseases.

Expand the information, reduce salt and sugar tips 1, and train the taste: from once a week to once a day, the taste will fade after a few months. 2, look at the ingredient list: choose "sodium-free" food, "low sodium" food is also a lot of salt.

3. Washing food: Washing canned tuna, salmon and cheese with tap water can reduce sodium by 30%. 4, spices instead of salt: use lemon juice, orange peel, vinegar, cumin, pepper, coriander, etc., instead of salt to bring out the flavor of food.

5. Choose sweet food with certain nutrition: When you want to eat sweet food, choose fruit, low-fat chocolate milk, low-sugar cereal or yogurt with fresh fruit. Even so, a can of low-fat yogurt still contains 28 grams of sugar.

6. Replace candy with healthy snacks: such as nuts, popcorn and roasted corn. 7. Homemade dessert: Adding cinnamon when making dessert can bring special sweetness and fragrance and reduce the sugar consumption of 1/4.

Jam can also be made from fruit juice and honey, so the sugar content can be reduced by half. References:

People's Network-Multi-agency initiative to reduce salt, oil and sugar.

3. Reduce salt, oil and sugar. How to reduce the "three reductions"

Excessive salt intake is one of the three major risk factors of hypertension. At the same time, eating too much salt can also increase the risk of diseases such as stomach disease, osteoporosis and obesity, and the adult should not exceed 6 grams per day.

Reduce oil: Do not exceed 30 grams per day. High oil, fat and cholesterol are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.

Sugar reduction: The total starch intake should be controlled. Excessive sugar intake is related to poor diet quality, obesity and chronic disease risk. Especially, drinking sugary drinks will increase the total energy intake, reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and aggravate the risk of chronic diseases. It is best to control it below 25 grams.

4. Why should we control oil and sugar with low salt?

Controlling oil and sugar with low salt is an effective way to prevent "three highs".

Three highs is the general term for hyperlipidemia, hypertension and hyperglycemia.

Hypertension means that the blood pressure in the circulatory system is higher than normal, usually refers to the increase of blood pressure in systemic arteries, which is a common clinical syndrome. Usually, it is normal to take the mercury below140/90mm, and hypertension above160/95mm. Because it happened unconsciously, it is called a "silent killer".

Hyperlipidemia refers to high cholesterol or triglyceride in blood or low high density lipoprotein cholesterol, which is called dyslipidemia in modern medicine. It is the main factor leading to atherosclerosis and a risk factor for the occurrence and development of cardiovascular and cerebrovascular diseases. Its onset is hidden, and most of them have no clinical symptoms, so it is called "invisible killer".

Hyperglycemia means that the glucose content in the body's blood is higher than normal. It is an independent pathological change in the body. The lesion is located in the blood, and the nature of the lesion is disorder of blood glucose metabolism. The clinical manifestations of hyperglycemia can have obvious symptoms, such as thirsty mouth, drinking too much water, urinating too much and wasting away; It can be a recessive symptom without obvious subjective discomfort.

5. Manuscript information about reducing sugar

Sugar is a grinding goblin, and much less makes people sad.

Sugar is an important condiment in our life, and the food added with sugar is superior to ordinary food in taste and flavor, which brings us pleasant enjoyment, so it is more likely to be favored by children and adolescents. Besides, a bottle of sugary drink after exercise can quickly replenish our energy. However, eating too much sugary food or drink will have adverse effects on health, and the most direct thing is to lead to obesity and dental caries.

How to solve the problem, only health can reduce sugar.

China's diet is gradually westernized, especially for young people, and the pursuit of adding sugar is getting worse. Now, let's provide some tips to help people who are addicted to sweet sugar stars:

(1) Eat less sweets. Sweets contain more added sugar, and if you are not careful, you will fall into the sweet trap;

(2) Sugary drinks are not basic foods, so drink less sugary drinks or replace them with sugarless drinks, such as boiled water;

(3) Learn to read food labels. If there are sucrose, white sugar, maltose, fructose syrup, concentrated juice, glucose and honey on the ingredient list, it will indicate that sugar has been added;

(4) When cooking food at home, we should use quantitative measuring tools to control the amount of sugar we eat every day, and put less sugar in homemade fruit juice and cakes, tea and coffee, and gradually get rid of the temptation of sugar;

(5) Use scientific and correct educational methods to guide children, start with dolls, and establish healthy eating behaviors and lifestyles.

6. Weight loss tips

Tips for preventing bulimia

1. Diet should be moderate.

It is inevitable to control your diet in order to lose weight, but you should be moderate in dieting, and don't cut down on a lot of food at once, leaving yourself in extreme hunger. It is suggested to go on a diet by eating less and more meals. Divide a day's diet into 5~6 meals, reduce the amount of food for each meal, and then eat the next meal when you feel hungry. In this way, you can lose weight without going hungry, and you can avoid overeating because you are angry with hunger.

2. Give yourself rewards other than "eating" if you lose weight successfully.

Some people will suffer from bulimia after losing weight, which may be because they have been suppressed for too long, or because they are in an idea of rewarding themselves. If you lose weight or do other successful things, instead of eating, reward yourself with something else. For example, a trip, a new dress or something.

3. Vent negative emotions in time

Negative emotions such as depression, anger and sadness are often the fuse of bulimia. When you control or vent these negative emotions, you are far away from bulimia. There are many ways to vent negative emotions, such as watching a movie and crying, taking a comfortable bath, and running on the playground. When venting negative emotions, it is best to have a friend around, which will be of great benefit to your mood recovery.

4. Reflect on your eating behavior

Reflect on your eating behavior every day, on the one hand, you can prevent yourself from gaining weight because of overeating; On the other hand, you can look for clues about whether you have bulimia. If you find clues, it is recommended to find a doctor for diagnosis, and don't blindly speculate. Once diagnosed, we should actively demand methods of treatment.