[Henan Science Popularization] "Dietary Guidelines" easy to read: develop the habit of quantifying salt oil

To cultivate a light taste, control the intake of salt and oil, one thing to learn is to gradually achieve quantitative salt oil.

Human taste is gradually developed. It is necessary to continuously strengthen the concept of health, change cooking and eating habits, and use dosage to control the amount of seasonings such as salt and oil in dosage, such as quantitative salt spoons, scaling oil pots, etc. taste.

In accordance with the current personal amount of salt and cooking oil, set the target of salt reduction and oil control, and gradually reduce the intake. Finally, the daily salt dosage of each person does not exceed 5 grams, and the cooking oil is controlled within 30 grams.

In particular, we must focus on cultivating children's light eating habits. When cooking at home, it is recommended to use quantitative salt spoons, and each meal is put in the dishes.

There are six small tricks to reduce salt, so everyone may wish to try it.

First, learn quantification. Use salt -limited tanks to gradually reduce dosage.

Second, replacement method. During cooking, use vinegar, lemon juice, spices, shallots, ginger and other condiments instead of some soy sauce and salt.

Third, eat meat in moderation. Pork cooking is more salt during cooking, and eats in moderation to reduce salt intake.

Fourth, there are various cooking methods. Use steaming, cooking, stewing and other cooking methods to enjoy the natural taste of food. Not every dish requires salt.

Fifth, eat less high -salt snacks. When buying snacks, check the nutrition label carefully and refuse high -salt food.

Sixth, beware of "invisible salt".

"Invisible salt" refers to the invisible salt in soy sauce, sauce, pickles, and high -salt food.

Some foods have a small amount of consumption, but account for 1/3 of the sodium intake of adults throughout the day, such as 10 ml of soy sauce (equivalent to 1.6 to 1.7 grams of salt), 10 grams of bean paste (equivalent to 1.5 grams of salt). A small bag of 15 grams of mustard, sauce big dishes, winter vegetables (about 1.6 grams of salt), 20 grams of milk (equivalent to 1.5 grams of salt), etc.

Finally, because the salt that is consumed in most parts of the country is dominated by iodized salt, let's talk about the storage problem of iodized salt.

Iodine is easy to volatilize when it is high -temperature, humid environment or when encountering acidic substances such as vinegar, so when home purchase, preservation and consumption of iodized salt should be paid attention:

Buy iodized salt sold by iodized salt logos sold by regular stores;

Don't store too long, buy it with food;

Put in a lid container, stored in a cool, avoiding light, and drying place;

Stir -fried, make soup and wait for the salt when the pot is cooked and cooked;

Do not fry iodized salt with oil.

(Author: Book Xiaoyan Editor: Yang Hua)

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