"Salt must be more infatuated", the harm of heavy taste is not only hypertension

It is said that "salt" is the head of the five flavors. Without "salt", many dishes will taste tasteless. Although salt can satisfy our appetite, excessive consumption can cause damage to the body.

In the "Chinese Resident Dietary Guide (2022)", it is recommended that adults need to exceed 5 grams of salt per day, which is consistent with the recommended intake of the World Health Organization.

In the "Report on the Scientific Research Report of Chinese Resident Dietary Guidelines (2021)", in 2002, 2012, and 2015, the average intake of cooked salt in Chinese families was 12.0 grams/day, 10.4 grams/day per day, respectively. In the sky, 9.3 grams/day, although the salt intake has a significant decline, it is still 86%higher than the 5 grams of the highest recommended intake. Therefore, Chinese residents need to work hard on the way to control.

Excessive intake of salt damage to the body is not limited to the hypertension that people know, but also increase the risk of fractures, and even affect the cognitive function of the elderly.

Next, let's talk about the dangers of excessive salt intake and the question of how to control salt.

Not conducive to cardiovascular health

At present, the number of hypertension people in my country is rising. "Report on Nutrition and Chronic Diseases of Chinese Residents (2020)" shows that the prevalence of hypertension of residents over 18 years of age is 27.5%, but don't underestimate hypertension. Severe hypertension will cause a series of physical problems, such as damage, such as damage Heart, brain, kidney; malignant hypertension patients may cause renal failure or even death in a short time.

At present, many studies have proved that high -salt diet will increase sodium intake, which will increase blood pressure and accelerate vascular aging. Studies have shown that if the amount of salt intake daily from 9.4 grams to 4.4 grams, the shrinkage pressure will be reduced by 4.18mmHg, and the diastolic pressure can be reduced by 2.06mmHg. In addition, the high -salt diet will increase the risk of stroke. Each salt intake will increase by 1.15 grams per day, and the risk of onset of stroke will increase by 6%.

Therefore, if you want cardiovascular health, you must control the amount of salt.

Some surveys have shown that the bone health index of over 30 % of the residents in my country does not meet the standards, and the problem of bone loosening of women over 50 years old is even more serious. This means that many people have the risk of osteoporosis, and people are more likely to cause fractures. For the elderly with reduced physical function, severe fractures can also endanger life.

The factors that lead to a decrease in the bone index are not only well known "insufficient calcium intake", but also high sodium will further increase its risk.

High -salt diet can cause high sodium intake, while high sodium will inhibit the differentiation and function of osteosocytes, and the osteoblast can specifically secrete a variety of biological active substances, regulate the formation of bones, and promote bone growth. Animal experiments show that high -sodium diet will reduce the density and bone strength of rats and increase the risk of fracture.

Increase gastritis risk

The occurrence of gastritis is closely related to high -salt diet. Excessive salt intake can stimulate the gastric mucosa, which may cause gastric wall cells to fall off. Wall cells are a barrier to protect the health of the stomach. Once it is destroyed, it will increase the risk of gastritis. In severe cases, it may also lead to gastric cancer.

Affect cognitive ability

According to the latest research, a high -salt diet may damage some cognitive functions of the brain. Long -term intake of high salt will cause the oxidation stress of hippocampus tissue and the inflammatory response from the intestine to increase accordingly, and the memory is damaged, especially for the elderly people with greater impact.

In addition, even if blood pressure is not abnormal at present, if it is always in a state of high -salt diet, it will damage the cognitive function.

Salt control is not difficult, it is recommended for these 6 points

Since the high salt diet is so much harmful, you can find a way to control salt! Many people find it difficult to control the salt below 5G per day, but in fact you just do not have a good way. The following 6 points are controlled by salt, I believe everyone can easily control it.

Use salt spoon: have a scaled salt control spoon, clear and intuitive, and different specifications. For example, 0.5 grams, 1 grams, 2 grams, 5 grams can be purchased according to your own needs. If there are two people eating, the salt is at most 10 grams per day, and the average of about 3 grams per meal can be controlled by 2 grams or 1 gram.

Put salt in the pan: Don't put salt during the fried process, so that some of the salt will enter the inside of the ingredients, and the taste may be lighter, resulting in more salt. Putting salt when it is out of the pan can make salt evenly attached to the surface of the ingredients, which is easier to make the tongue feel the salty taste and reduce the amount of salt.

Properly seasoned with vinegar: The salty taste can be strengthened by a small amount of acetic acid, but it should not pour too much vinegar.

Use natural seasonings: cooking or stewing soup must be good at using star anise, fragrant leaves, thirteen incense, pepper, pepper, green onion ginger and garlic, etc., which can reduce the amount of salt.

Pay attention to invisible salt: if you season with soy sauce and decoction, put less or not salt. 10 ml of soy sauce contains about 1.6 grams of salt, and 20 grams of bean curd contains about 1.5 grams of salt.

Look at nutrition labels: When buying packaging food, pay attention to the sodium content on the nutrition label. Select the lowest sodium content in the same food, and refuse high -salt food (food with sodium content ≥800 mg/100 grams). It can be converted into salt to measure your salt intake, and use the sodium content on the label to remove it by 400 before multiplied by the corresponding specifications.

In addition, you should also pay attention to processing foods such as pickles, kimchi, ham, instant noodles, bacon and other processing foods.

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