Eating too much salt is bad for your health, so eating salty food has no effect on your health.

Rumors:

From all angles of the city, you can see the figure of the takeaway brother and the endless queue at the entrance of the restaurant. With the accelerated pace of people's life, eating out has gradually become the most common way of eating in our daily life. However, this way of eating brings us convenience, but also brings potential health risks.

People in China generally have a strong taste and prefer all kinds of food with strong flavor. In order to improve the taste of restaurant food, the content of oil, salt and sugar often exceeds that of home cooking.

Salt is the main seasoning for cooking food, which is used to adjust the taste of food. Excessive intake will have adverse effects on human health, such as increasing the risk of hypertension, stroke and gastric cancer.

The Report on Nutrition and Chronic Diseases of China Residents (20 15) shows that the average salt intake of China residents in 20 12 years is 10.5g, which far exceeds the recommendation that the daily salt intake should not exceed 6g recommended by Dietary Guidelines for China Residents, so the salt intake should be reduced. Most of the salt in the diet comes from cooking and processed food.

Common "hidden salt" is soy sauce, pickles, bean curd with soy sauce, monosodium glutamate and so on. Sodium-containing food additives used in food processing, such as sodium glutamate (monosodium glutamate), sodium bicarbonate (baking soda), sodium carbonate, sodium benzoate and so on. , will increase the sodium content in food.

But it's after seven o'clock after work, and sometimes I have to go out to eat. How to order food if you want to reduce your salt intake?

(1) emphasize less salt and less monosodium glutamate when ordering;

(2) Avoid choosing dishes with meat products, pickles and canned products as raw materials;

(3) Choose less dishes with the words "pickled", "smoked" and "marinated";

(4) If you can, ask yourself to add seasoning;

(5) When necessary, rinse the excess salt in the dish with clear water;

(6) Choose more fresh vegetables and fruits.

As a representative of "economical" group meals, canteens should not only pay attention to the consumption of oil, salt and sugar, but also pay attention to the variety and nutritional balance. How to choose the food in the canteen?

(1) There are many kinds of food, so choose different kinds of food every day.

(2) Don't refuse the staple food because you want to lose weight;

(3) Less refined rice flour and proper amount of potatoes and coarse grains;

(4) Choose vegetables with different colors, especially dark vegetables, and do not use fruits instead of vegetables;

(5) Eat more soy products;

(6) Choose lean meat and eat more fish.

When eating out, you should pay attention to nutrition and health while choosing convenience!

The development of catering industry has an important influence on the change of consumption pattern, and the action of reducing salt in catering industry is imperative. So how to reduce salt?

(1) Provide training for the catering industry, and strengthen the awareness of chefs and related personnel on the health hazards caused by excessive salt intake;

(2) Control the dosage of seasonings such as salt, soy sauce, fermented soybean and hot sauce;

(3) Try to use raw materials with low sodium content: replace pickled vegetables with fresh and refrigerated vegetables, replace pickled meat and processed meat with fresh meat, and replace high-salt seasonings or sauces with spices such as pepper and star anise.

(4) Use nutrition labels to compare the sodium content of similar raw materials, choose to buy low-sodium products, consult the ingredient list and pay attention to "salt storage";

(5) Developing new recipes to provide consumers with new low-salt dishes;

(6) Use a separate container to hold seasoning or gravy for consumers to add according to their tastes;

(7) Small-mouth bottles for seasoning on the dining table;

(8) Provide consumers with the choice of "half salt", "less salt" or "half dish" or "side dish".

Rumor expert: Institute of Nutrition and Health, Center for Disease Control and Prevention, China City, Zhao Jia

Expert: Institute of Nutrition and Health, China Center for Disease Control and Prevention.

Contributed by China Nutrition Society.