5 'signals' to remind you that you have eaten too much salt-瞭望新时代网

5 'signals' to remind you that you have eaten too much salt

2023-09-19

The third week on September 15th every year is the "9.15" China Salt Reduction Week. The dietary structure of Chinese residents is generally high in sodium and low in potassium, leading to an imbalance in the ratio of sodium to potassium, which has become one of the important triggers of hypertension and cardiovascular and cerebrovascular sclerosis. Diet is closely related to our physical health. Among many unhealthy dietary habits (such as low whole grain diet, low fruit diet, and low vegetable diet), the first dietary risk factor leading to life loss for Chinese residents is a high sodium (salt) diet. The third week on September 15th every year is the "9.15" China Salt Reduction Week. Recently, the Beijing Municipal Center for Disease Control and Prevention published an article on its official official account, pointing out that reducing "salt" is actually reducing "sodium", and the imbalance of sodium and potassium in the human body caused by excessive intake of sodium has been proved to be one of the important incentives for hypertension and cardiovascular and cerebrovascular sclerosis. The dietary structure of Chinese residents is characterized by a high sodium to low potassium ratio, with a sodium to potassium ratio of up to 5, far exceeding the sodium to potassium ratio of 0.1 in natural or unprocessed foods and exceeding the normal human body's sodium excretion capacity. This leads to an increase in blood pressure and increases the risk of cardiovascular, cerebrovascular, and kidney diseases. In modern diets, the sources of sodium are mainly divided into three categories, including natural foods: most natural foods contain sodium; Seasonings used in cooking: In addition to salt, soy sauce, oyster sauce, monosodium glutamate, etc. all contain a high amount of sodium; Processed foods, such as cooked meat and pickled foods, have a high sodium content. The Beijing Center for Disease Control and Prevention reminds everyone to learn to read the nutrition ingredient table when purchasing pre packaged food. The sodium (Na) on the nutrition label indicates the high or low salt content. The salt content can be calculated using the following method: table salt (mg)=sodium (mg) × 2.54. When purchasing, it is important to choose foods with low sodium content as much as possible. To reduce sodium, try low sodium salts. Low sodium salt is based on iodized table salt. Compared with ordinary sodium salt, it has low sodium content (about 70% sodium chloride) and is rich in potassium (about 30% potassium chloride), which helps to balance sodium and potassium in the body and reduce the risk of hypertension and cardiovascular disease. Moreover, low sodium salt reduces salt without reducing salt, making it suitable for long-term consumption by middle-aged and elderly people and hypertensive patients. But it should also be noted that due to the low sodium and potassium content, it is not suitable for use by high potassium drug users, people with heart disease, and people with renal dysfunction. In addition, in terms of food selection, for people with normal kidney function, it is advisable to increase potassium rich foods and use potassium intake to combat the increase in blood pressure and vascular damage caused by sodium. These foods include potatoes, bamboo shoots, poultry meat, amaranth, rapeseed, bananas, oranges, etc. You can also choose foods rich in calcium, which relaxes vascular smooth muscle and can resist vascular damage caused by sodium. Milk, fish, shrimp, soybeans, and soy products all contain higher levels of calcium. The Dietary Guidelines for Chinese Residents (2022) recommend that adults consume no more than 5 grams of salt per day. In fact, many of the foods we usually eat are "invisible salt" foods, such as ham, melon seeds, Salted duck egg, pickles, dried noodles, sweet moon cakes, white cut bread, etc. Some of them even taste not salty, and they will eat too much salt if we are not careful. If you eat too much salt, your body will emit some

Edit：GuoGuo Responsible editor：FangZhiYou

Source：gmw.cn

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