We all know that high-salt foods are very harmful, such as causing high blood pressure, osteoporosis, gastritis, gastric cancer, diabetes, heart disease and other diseases. It is one of the major factors threatening our health. .

The "Scientific Research Report on Dietary Guidelines for Chinese Residents" released by the Chinese Nutrition Society in 2021 shows that restrictions on salt intake are very common and necessary. 16 countries including Bangladesh and Spain It is recommended that the daily intake of salt should not exceed 5g, and 11 countries including China, Italy, and the United Kingdom recommend that the intake should not exceed 6g. The dietary pattern in the United States limits the daily sodium intake of people over 14 years old to less than 2300mg (5.85g sodium chloride). .

Although everyone talks about salt restriction, salt restriction alone is not enough, because salt is not only used in the field of seasoning, it is also widely used in pickles, baking, antiseptic and preservation, etc. Controlling these "invisible salts" that are most easily overlooked is the top priority.

So how to control salt intake? Here are a few points for reference.

Use condiments in moderation

We all know that soy sauce, various sauces and other condiments generally contain salt, especially some compound condiments. People often use them because of their unique taste. And ignore the salt content, leading to excessive salt intake.

Be careful with sweets and snacks

We all know that snacks such as spicy strips, jerky, and soy products contain high amounts of salt, as well as puffed snacks such as potato chips and shrimp crackers. The high salt content in food is also well known. What you may not know is that sweet foods may also be high in salt, such as cakes, biscuits, bread and other desserts, which are also high in sugar and oil.

Because salt can neutralize the sweetness of desserts, soften the taste, and strengthen gluten, making bread softer. Therefore, the additives commonly used in pastries also contain high amounts of salt. For another example, the salt content in some sweet and sour foods (such as candied fruits and plum cakes) may be alarmingly high.

Eat an appropriate amount of cooked food and pickles

For example, some meat products that are ready to eat out of the bag, such as braised pork, sausages, braised chicken, salted chicken, duck neck, canned fish, etc., they The best taste and extended shelf life are inseparable from the role of salt.

High salt has a certain preservative effect, which can promote the unique flavor of bacon, ham and other meat products during the long-term air-drying process without spoilage; the production of delicious foods such as salted duck eggs and pickles also benefits from it The role of salt is that salt can destroy the emulsification system of egg yolks and cause the fat to separate and decompose, which makes the salted duck eggs flow with oil; for pickles, in addition to being antibacterial, salt can also destroy the cells of vegetables, making them easier to eat. Delicious.

Therefore, you must exercise moderation when eating the above foods.

In fact, if you want to better control your salt intake in life, you can start from several aspects:

Reduce the intake of takeaways, snacks, and fast food, and try to choose natural foods. Most of the food and packaged foods have additives to ensure their shelf life, and inevitably contain high amounts of salt.

Try to cook at home, use low-sodium and low-salt soy sauce, and reduce the amount of condiments used. In restaurants outside, the food is high in oil, salt and seasonings for the taste. This means that although the food outside is delicious, its salt content is also very high.

When buying food, try to choose products with low sodium content. This also requires us to pay more attention to the nutrition labels of the food when buying food.

When eating food with too much salt content, you can do some simple processing, such as rinsing the salty food with boiling water; eating instant noodles instead of soup; when eating canned food, you can also filter it with cold boiled water. Wash it and wait.