When it comes to healthy diet, reducing oil and salt, many people think it's a clich é. A little more people care about fuel reduction. As for eating more salt, many people don't care much. Some people will feel that "eating more salt makes people thirsty. If their blood pressure is normal, they will be fine". But in fact, even if the calories from three meals a day don't increase and you eat more salt, you will gain weight and actually fatten up - this is really not a rumor! Salt will pass through the action of osmotic pressure Rapid weight gain Many girls who care about their figure are very moderate in their daily diet and pay attention to controlling the calories of three meals. However, as long as you eat heavy food in one day, you will gain two or three kilograms of weight the next day, and you also feel that your body becomes bloated and not fresh. This is because as long as the salt (sodium chloride) is dissolved in water, it will attract water molecules super strongly. If there is more salt in the blood and the blood osmotic pressure is high, the water in the tissue will be attracted to the blood vessels. On the one hand, it promotes hypertension, on the other hand, it makes the tissue lack of water, and the skin and mucous membrane lose moisture. Then the body feels thirsty and wants to drink water. However, the water drunk is not as easy to discharge as before, because the water is "bound" by salt, and the salt discharge speed of the kidney is very slow. Therefore, in a day or two or even a few days, the body will accumulate excessive water, resulting in mild edema. Therefore, after the salt content in the body increases, the increase of water will lead to weight gain. For people who don't eat too much salt every day, if they eat more salt the night before, their weight will rise significantly the next day, and the effect can be seen on the scale. Of course, eating more salt is reversible in the short term. If you eat too much in one day, you can return to normal as long as you eat less salty food in the next two or three days. Some weight loss methods that only eat vegetables and fruits use the "no salt" method to reduce the salt content in your body, so more water is discharged. Although only a few days, the body fat did not decrease much, but people looked light for several kilograms. Now the daily source of sodium salt It is far from limited to dishes Epidemiological investigations have repeatedly found that there is an unspeakable link between eating salty and getting fat, and it is not just as simple as increasing water. But the principle is not clear enough. A research report published in 2018 (lanaspa Ma, PNAs, 2018) explored the mechanism of salty food promoting fertilizer with mouse experiments. In animal experiments, researchers found that high salt can promote the metabolic pathway of aldehyde reductase fructose kinase, increase the production of endogenous fructose in the liver and hypothalamus, enhance appetite, and promote obesity, fatty liver and insulin resistance. If the gene of endogenous fructose synthesis pathway is knocked out, mice are not easy to gain weight after eating a high salt diet. In fact, compared with the past, the daily source of sodium salt is far from limited to dishes. For example, salty potato chips, crisps, puffed food, soda biscuits, snacks such as beef jerky, spicy chips, strange flavor beans and plum, such as all kinds of fried melon seeds and peanuts... Which is not a large sodium producer? Instant noodles, vermicelli, ramen, Wudong noodles, dumpling skin and wonton skin mostly contain a lot of sodium chloride and sodium carbonate. Even baking foods such as bread, dessert and date cake need to add a small amount of sodium chloride or sodium bicarbonate. In the past poor life, I couldn't afford snacks. I only ate cakes during the Spring Festival. There were not so many sources of food sodium. Foods high in salt and sodium Often particularly promote appetite Just add a lot of salt, will the food really taste good? I'm afraid we have to add a lot of oil to increase the flavor, which increases the fat content and caloric value of food. In many cases, MSG, chicken essence and meat flavor are added. These fresh and fragrant ingredients are conducive to promoting appetite, at least this short-term effect. Thick food often needs to be seasoned with sugar, because sugar cooking can not only promote Maillard reaction and increase aroma, but also make the salty taste "rich and mellow" and less salty. But sugar is also a source of heat! The aroma produced by Maillard reaction will also strongly promote appetite. When these methods are used, diners will feel that the taste of strong flavor dishes is particularly enjoyable. Especially those restaurants with poor quality of their own ingredients may use such heavy taste to cover up the problem of low cost and low quality of raw materials. However, the heavy taste, high calorie, more sugar, more salt and more monosodium glutamate, will greatly increase your appetite and can't stop eating. It's strange if you don't fatten up. Seven ways to control salt easily So, in the face of the cruel fact of heavy mouth fattening, what should we do? How to live in harmony with all kinds of salty food? Here are some suggestions for salt control: 1. Try not to eat other salty food except dishes Give up salty snacks first, or try to eat less. Only when the food is very light, do you occasionally eat snacks with more sodium. Minimize salty staples. Try not to drink salty soup and replace it with white water, tea, black coffee, lemonade, barley tea and rice soup. The above three points can be achieved. If the limited amount of salt is used to enjoy dishes as much as possible, at least one third of the salt has been reduced. 2. Use light flavor food to match strong flavor food, and control the total amount When dining out and making family banquets, light dishes are used to match strong dishes. For example, a shredded pork with Beijing sauce is already very salty (sweet and salty dishes usually contain more salt than non sweet dishes), so use a large non salty mixed dish to match it. If you want to eat salty sauces, pickles, dried plum vegetables, pickled mustard, use the original dishes without salt. For example, if family members like to eat mushroom sauce and chili sauce for dinner, then make a braised green vegetable leaf in water and oil without salt. Let them dip in the sauce themselves to avoid being too salty. When eating meat, try not to choose sausage and ham. Because they are particularly salty, much more sodium than the stew at home. If you must eat, use lettuce without salt or salad dressing. 3. Reduce saltiness with freshness, aroma and acidity If you think there is no taste in less salt, add more vinegar, pepper, pepper powder and pepper powder to make it taste better. Nutritionists are against heavy taste. They do not include vinegar and spices, but only too much oil, salt and sugar. If you want to add fresh condiments, add them first, and then halve the amount of salt, or only one third. You will find that with the help of monosodium glutamate and chicken essence, dishes with less salt are delicious enough. 4. When buying food, carefully look at the sodium content data and choose the one with low sodium There are sodium content data on the nutritional composition table on the food package. Remember that 1000 mg sodium ≈ 2.5 g salt is not very troublesome. Even if you don't want to calculate, you can directly compare the data. If the sodium content of similar products is the highest, you must not choose it. 5. Reduction of salty seasoning Don't use too much dipping when eating hot pot. No matter when eating instant noodles, salad, or pot rice, only half or even one-third of the seasoning is used. 6. After salting, give yourself a holiday with a light meal Once in a while, I had a big meal with strong salt. The second meal, even the next day and the third day, I had to take a holiday for my tongue and kidney, eat less salt and light food, and let it rest. Especially for breakfast, you can completely eat food without saltiness. Do not eat heavy meals continuously, so that the body has the opportunity to eliminate too much sodium salt in time. This will not cause an increase in fat synthesis. 7. Exercise regularly, sweat and reduce salt I don't have to explain this. As long as you do these, you can live in harmony with heavy taste food. It's also one of the joys of life to eat an enjoyable dish occasionally. Healthy life and preventing obesity don't have to be as bitter as boiling cabbage with clear water. (outlook new era)