Eating too much salt is harmful, low sodium salt is healthier! Huaxi doctors: But this type of people should not eat

Smoked bacon, air-dried sausages, a jar of pickled vegetables for each family, and no matter what dish they cook, they always add two scoops of fermented bean paste;

If you want to maintain your health, you can eat pig's trotter soup. The deliciousness is judged by the dipping sauce next to it. If you don't have an appetite, you can eat porridge and pickled mustard, or two taels of cold noodles are enough...

You can see that today's protagonist is not hot pot, maocai, skewers, barbecue, or Bobo chicken!

But it is a household dietary ingredient that is present in every household, known to everyone of all ages, and seen/eaten every day - salt !

Eat salty food

Not a good thing

Sichuan people's dining table is never lacking in richness! "Salty and flavorful" is not only a compliment to the food, but also a compliment to life~

There is nothing that can’t be solved by eating. If one meal doesn’t work, try two. After three meals, still nothing works.

Having said that, it’s really not good to eat too much salt!

The main component of table salt is sodium chloride . The so-called "don't eat too much salt" not only wastes a lot of boiled water, but actually means: limit sodium intake.

A large number of studies have shown that a high-sodium diet increases the risk of high blood pressure , which in turn leads to diseases such as stroke and myocardial infarction, and in severe cases even death.

China is a country with a high incidence of hypertension , with nearly 300 million hypertensive patients.

The incidence of stroke is extremely high among middle-aged and elderly people. In addition to accidental falls and external stimuli, the most important influencing factor is: failure to control salt intake in the diet!

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The Dietary Guidelines for Chinese Residents (2022) recommends that adults consume no more than 5g of salt per day (less than a beer cap).

You may not have noticed that the salt content was too high

What can I say? Sichuan people eat salt and rice, and they value emotion and reason.

You can hear it everywhere: Let’s have dinner together some other day! People who are closer to you will say: Come to my house for dinner!

To be honest, 60% of the sodium in the human body comes from table salt. Medically proven, salt is essential for maintaining the physiological balance of the human body.

So, eating less salt does not mean you should not eat salt at all. Anyone who does not take dosage (see above ⬆) as a premise is just talking nonsense!

According to a survey, the average cooking salt intake of adult residents in China is 10.5g , which is more than twice the amount recommended by the Dietary Guidelines!

Many times, you think you just sprinkled a little bit, but you don’t know that salt (sodium) is everywhere and has long learned to hide. More harm comes from these invisible salts !

A simple comparison:

Two slices of white bread, which contains more than 600 mg of sodium;

One small jelly contains about 200 mg;

A biscuit has 700 mg of sodium per 100 grams;

Sports drinks, a 600 ml can contains about 252 mg of sodium;

Cold noodles (added baking soda has a higher sodium content), with over 1,000 mg of sodium in one bowl;

A box of instant noodles contains 1,990 mg of sodium, which is the total sodium intake for a day.

Not to mention those pickled snacks, whether they are plums or dried meat, braised food or fried dry mixed food, I dare say that none of them escapes excessive salt!

If you often experience dry mouth , slow reaction , edema , headache , and constant urge to urinate in your daily life, it may be reminding you that you are eating too much salt!

Special circumstances for salt supplementation:

People with severe vomiting and diarrhea need to replenish saline to avoid electrolyte imbalance. Workers/athletes who sweat a lot in summer need to replenish salt. The specific situation depends on the individual!

How to control salt intake in daily life and cooking at home?

Having said that, you should eat less salty and flavorful food outside! As for how to eat at home, Dr. Huaxi recommends:

Avoid "hidden salt" intake

For example, processed meat products such as pickled foods, ham, and canned foods; snacks such as plums, tangerine peels, and preserved fruits (check the nutritional ingredient table when buying snacks, and it is best not to choose foods with a sodium content of more than 100% of the recommended amount); and kimchi, sauerkraut, fermented tofu, salted duck eggs, etc., which are also high-sodium foods that go well with rice.

Reduce the amount of salt and condiments high in sodium in cooking

Such as MSG, soy sauce, oyster sauce, bean paste, sweet noodle sauce, etc.

Use a salt limiting spoon and salt limiting shaker

Intuitively and accurately know how much salt is added;

Choosing salt

Choose [low sodium salt] or [low sodium soy sauce] to replace part of the ordinary table salt.

Low sodium salt tips:

Since the proportion of sodium chloride is reduced and the proportion of potassium chloride is increased, it can reduce salt without reducing saltiness. It not only maintains the taste but also helps the human body to achieve sodium-potassium balance. However, it is not recommended for patients with chronic kidney disease to consume it.

People who have a picky mouth can also choose to eat like this

Seeing this, the editor can guess what you are going to say!

Doctors at West China Hospital say every day that we can’t drink alcohol, we can’t smoke, and we should eat less meat. So even normal eating habits need to be controlled!

Really a guy from the salt field - nosy 🙄

It is true that salt has a variety of flavors! But it is more interesting to have a different flavor!

Healthy food doesn’t necessarily have to taste bad, maybe you just don’t know how to cook it in other ways! Today, I will teach you some other ways to enjoy your food~

Let food return to its original taste

Choose fresh ingredients and use steaming to preserve the original flavor, which will give you a fresh, fragrant, delicate, and refreshing taste.

Learn to mix various dips

For example, vinegar, lemon juice, spices, etc. can be used as an alternative to salt. You can choose hot and sour, sweet and sour, and eat it as a dip in small amounts;

Choose other ingredients with special aromas

For example, celery, onions, mushrooms, bell peppers, tomatoes, etc., each of them has its own characteristics and deliciousness, and they can all be eaten with three bowls of rice!

Too much salt makes it bitter, too much talk is useless

Let’s go eat~~

Comment in the comment section: Is your home overdosed on salt?