Salt is the main condiment for food cooking or processed foods. At the same time, salt can provide nutrients sodium that the body needs. The recommended daily sodium intake for normal adults is 2000 mg, while the majority of residents in China have much more salt intake than nutrient needs. Excessive sodium intake is associated with elevated blood pressure and is detrimental to health. Therefore, the daily diet should limit the amount of salt used in cooking, eat less high-salt foods, it is recommended that daily salt intake within 5g, cooking is best to use measurement tools.
Salt control should gradually develop:
1. Cultivate light taste and gradually quantify salt
The taste of people is gradually developed. Those with heavy tastes need to continuously strengthen their health concepts, change their cooking and eating habits, reduce the amount of salt by metering methods (quantitative salt scoops), cultivate light tastes, and gradually control the amount of salt within 5g. In particular, it is necessary to focus on cultivating children’s light diets and develop healthy eating habits from childhood.
2. How to ensure daily intake of salt within 5g
(1) Limit cooking salt
First of all, we must consciously correct the bad habits of overdosing and excessive addition of salt and soy sauce, take total control of daily salt intake, use quantitative salt spoons, or measure the dosage out, and place meal at the amount of each meal.
For those who are accustomed to salty food, in order to satisfy the taste, you can put a little vinegar when cooking dishes, improve the fresh flavor of the dishes, and help yourself adapt to less salt food.
Do not add salt prematurely when cooking dishes, and add salt as soon as you leave the pot. This will reduce salt consumption while maintaining the same saltiness. For stewing, cooking, and other dishes, try to keep the soup light and have a higher salt content in the soup. In addition, 5g of salt per person per day refers to the total amount of three meals. If only one meal is consumed at home, the amount of salt should be calculated according to the proportion of the food distribution. If lunch accounts for 40% of three meals, then one meal per person of salt The dosage is 5g x 40% = 2g; instead of taking several meals at home, each meal is 5 g of salt per person. Because many meals or ready-to-eat foods contain salt, they should be calculated in one day's consumption.
In addition to cooking salt, other seasonings also contain salt, especially soy sauce and sauces. Generally 10g of soy sauce contains 1.5g of salt and 10g of yellow sauce contains salt 1.5g. If the dishes require soy sauce and sauces, the amount of salt used in cooking should be reduced proportionately. The concept of salt control must be gradually established, and long-term adherence will benefit the whole life.
(2) Eat less high salt food
High-salt foods are mainly preserved foods and pre-packaged foods. In order to control the intake of salt, on the one hand, pickled foods should be eaten as little or as little as possible; on the other hand, they should learn to read the nutrition label of prepackaged foods to understand the sodium content, and calculate the sodium content of the packaged foods in daily sodium. The recommended amount (2000mg) is a percentage to facilitate selection. The best way is to avoid buying high-salt foods and not making pickles on your own.
The conversion of salt and sodium is: 1g salt = 0.393g sodium 1g sodium = 2.54g salt
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