2. Little knowledge about reducing salt and oil
Knowledge of reducing oil, salt and sugar 1. Reduce knowledge of oil, salt and sugar.
Healthy adults should eat no more than 5 grams of salt every day.
Many people are vague about the amount of salt. When cooking, they only add salt by feeling or taste. Even if they know the daily salt intake, it is impossible to weigh it with a balance or scale when cooking. In order to prevent eating too much salt, it has been suggested to use a salt control spoon. When using 2 grams of quantitative salt spoons, the salt content of each flat spoon is 2 grams.
In addition to reducing the use of salt, it is also suggested to choose low-salt soy sauce to reduce the consumption of monosodium glutamate, chicken essence, bean paste, salad dressing and seasoning packets. Try to taste food with pepper, garlic, vinegar and pepper. In fact, adding 5%- 10% less salt will not affect the taste of the dish.
In addition, you should also eat less pickled mustard tuber, pickles and sauced foods, as well as high-salt packaged foods, such as cooked meat or luncheon meat, sausages, canned foods and other foods with high salt content. It is recommended to choose fresh meat, seafood and eggs. Although some convenience foods and snacks are not salty, they all contain more invisible salt. It is suggested to eat less processed food with "hidden salt".
In the process of eating less, the demand for salty taste will gradually decrease over time, which means that you will gradually get used to the light taste.
02
The oil for the whole family is only taken from the oil control pan.
Do not eat vegetable soup or rice soup.
Oil is an important source of essential fatty acids and vitamin E, which contributes to the absorption and utilization of fat-soluble vitamins in food, but excessive intake will affect health.
Excessive intake of vegetable oil and animal oil will lead to obesity and increase the risk of chronic diseases such as diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
It is suggested that healthy adults should not eat more than 25 grams of edible oil every day.
Cooking often uses steaming, boiling, stewing, stewing and cold salad. Non-stick cookware such as pan, oven and electric baking pan can reduce oil consumption.
Household graduated oil control kettle, quantitative oil consumption, total amount control.
When eating out at ordinary times, eat little or no fried food such as fried chicken legs, French fries, fried chicken wings, fried dough sticks and oil cakes. It is worth noting that some oil will stay in vegetable soup when cooking, so it is also recommended not to drink vegetable soup or soak rice. When buying food in the supermarket, choose foods with low fat and no trans fatty acids.
03
Sugar is controlled below 25g per day.
Boiling water instead of sugary drinks
Sugar in the diet is the most important risk factor for dental caries. Excessive intake will cause dietary imbalance and increase the risk of chronic diseases such as overweight, obesity and diabetes.
The Dietary Guidelines for Residents in China suggest that the added sugar intake per adult per day should not exceed 50g, and it is better to control it below 25g, and the sugar intake should be controlled below 65,438+00% of the total energy intake.
Sugary drinks are the main source of added sugar for children and adolescents, so it is recommended not to drink or drink less sugary drinks. Use boiled water instead of drinks. It is suggested that infants should mainly drink boiled water, and artificial addition of sugar should also be avoided when making complementary food. The best way for human body to replenish water is to drink boiled water. In a mild climate, adult men should drink at least 1700mL (about 8.5 cups) of water every day, and women should drink at least 1500mL (about 7.5 cups) of water.
To reduce the intake of high-sugar packaged foods, it is suggested to reduce the intake frequency of packaged foods such as biscuits, ice cream, chocolate, candy, cakes, preserves and jam. Sugar is added during the processing.
2. Reduce knowledge of oil, salt and sugar.
Healthy adults should eat no more than 5 grams of salt every day.
Many people are vague about the amount of salt. When cooking, they only add salt by feeling or taste. Even if they know the daily salt intake, it is impossible to weigh it with a balance or scale when cooking. In order to prevent eating too much salt, it has been suggested to use a salt control spoon. When using 2 grams of quantitative salt spoons, the salt content of each flat spoon is 2 grams.
In addition to reducing the use of salt, it is also suggested to choose low-salt soy sauce to reduce the consumption of monosodium glutamate, chicken essence, bean paste, salad dressing and seasoning packets. Try to taste food with pepper, garlic, vinegar and pepper.
In fact, adding 5%- 10% less salt will not affect the taste of the dish. In addition, you should also eat less pickled mustard tuber, pickles and sauced foods, as well as high-salt packaged foods, such as cooked meat or luncheon meat, sausages, canned foods and other foods with high salt content. It is recommended to choose fresh meat, seafood and eggs.
Although some convenience foods and snacks are not salty, they all contain more invisible salt. It is suggested to eat less processed food with "hidden salt". In the process of eating less, the demand for salty taste will gradually decrease over time, which means that you will gradually get used to the light taste.
The oil for the whole family is only taken from the oil control pan. Eating vegetable soup or rice oil soaked in soup is an important source of essential fatty acids and vitamin E, which is helpful for the absorption and utilization of fat-soluble vitamins in food, but excessive intake will affect health. Excessive intake of vegetable oil and animal oil will lead to obesity and increase the risk of chronic diseases such as diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
It is suggested that healthy adults should not eat more than 25 grams of edible oil every day. Cooking often uses steaming, boiling, stewing, stewing and cold salad. Non-stick cookware such as pan, oven and electric baking pan can reduce oil consumption.
Household graduated oil control kettle, quantitative oil consumption, total amount control. When eating out at ordinary times, eat little or no fried food such as fried chicken legs, French fries, fried chicken wings, fried dough sticks and oil cakes.
It is worth noting that some oil will stay in vegetable soup when cooking, so it is also recommended not to drink vegetable soup or soak rice. When buying food in the supermarket, choose foods with low fat and no trans fatty acids.
It is the most important risk factor for dental caries to control the sugar in boiled water below 25 grams per day, rather than the sugar in sugary drinks. Excessive intake will cause dietary imbalance and increase the risk of chronic diseases such as overweight, obesity and diabetes. The Dietary Guidelines for Residents in China suggest that the added sugar intake per adult per day should not exceed 50g, and it is better to control it below 25g, and the sugar intake should be controlled below 65,438+00% of the total energy intake.
Sugary drinks are the main source of added sugar for children and adolescents, so it is recommended not to drink or drink less sugary drinks. Use boiled water instead of drinks.
It is suggested that infants should mainly drink boiled water, and artificial addition of sugar should also be avoided when making complementary food. The best way for human body to replenish water is to drink boiled water.
In a mild climate, adult men should drink at least 1700mL (about 8.5 cups) of water every day, and women should drink at least 1500mL (about 7.5 cups) of water. To reduce the intake of high-sugar packaged foods, it is suggested to reduce the intake frequency of packaged foods such as biscuits, ice cream, chocolate, candy, cakes, preserves and jam. Sugar is added during the processing.
3. Knowledge of salt reduction
Cooking can be seasoned with soy sauce, bean paste and sesame paste, and can also be flavored with onions, ginger and garlic.
The salt content of soy sauce and bean paste is much lower than that of salt alone, and the dishes made are better than those made directly with salt. The daily diet of northerners is mostly salty, so we can improve the taste appropriately and change the salty taste into sweet, sour and spicy taste. For example, the flexible use of sucrose to cook sweet and sour dishes, or vinegar mixed with cold dishes, can not only make up for the lack of salty taste, but also promote appetite.
At the same time, lemon, orange and tomato with natural sour taste can be used; You can take advantage of the strong taste of vegetables, such as tomatoes, onions, mushrooms and so on. Cook with light food, such as scrambled eggs with tomatoes. Put less salt in vegetables, otherwise it will be easy to make soup, leading to the loss of water-soluble vitamins; Add salt when cooking, so that the salt will not penetrate into the dish, but spread evenly on the surface, which can reduce the salt intake; Or directly sprinkle salt on the dish, the taste buds on the tongue will be strongly affected, which can arouse appetite; Fresh fish can be steamed and soaked in oil with less oil and more salt. Meat can also be made into dishes such as garlic paste white meat and spicy white meat, which can not only improve the flavor but also reduce the salt intake; When cooking, most people add salt and monosodium glutamate first, and then add soy sauce and sauce. This cooking habit often leads to excessive intake of sodium and salt.
It is suggested that chicken essence and chicken powder be used for home cooking, which not only tastes more delicious, but also can replace the seasoning effect of some sodium salts with the natural salty taste of raw materials, and use less sodium salts appropriately to improve the nutritional level of dishes.
4. Common sense of salt reduction
Tips for preventing bulimia bai 1. Dieting to lose weight in moderation is inevitable, but dieting should be moderate. Don't cut a lot of food at once and leave yourself in a state of extreme hunger.
It is recommended to go on a diet and eat less and more meals. Divide the day's diet into 5~6 meals, reduce the amount of food per meal, and wait until you feel hungry before eating the next meal.
In this way, you can lose weight without being hungry, and you can also avoid overeating because you are hungry and angry. 2. Give yourself rewards other than "eating" after losing weight. Some people will suffer from bulimia after losing weight. This may be because they have been suppressed for too long, or they are in an idea of rewarding themselves.
If you lose weight or do other successful things, don't eat and reward yourself with something else. Like a trip, a new dress or something.
3. Venting negative emotions in time, such as depression, anger and sadness, is often the fuse of bulimia. When you control or vent these negative emotions, you stay away from bulimia.
There are many ways to vent negative emotions, such as watching a movie and crying, taking a comfortable bath and running on the playground. When venting negative emotions, it is best to have a friend around, which is of great benefit to your emotional recovery. 4. Reflect on your eating behavior. Reflect on your eating behavior every day. On the one hand, it can prevent yourself from getting fat because of overeating; On the other hand, you can look for clues about whether you have bulimia.
If you find clues, it is recommended to find a doctor for diagnosis, and don't speculate blindly. Once diagnosed, we should actively ask for treatment.
5. Why should we reduce salt, oil and sugar?
The main reason for reducing salt, oil and sugar is to control the increase of chronic diseases, as follows:
1. Excessive salt intake is one of the three major risk factors of hypertension. At the same time, eating too much salt will also increase the risk of stomach diseases, osteoporosis, obesity and other diseases. Adults should not exceed 6 grams a day.
2. Salt is a necessary food for human body, but eating too much will do harm to human body. First, there is a lot of scientific evidence that high salt is a risk factor for hypertension, which can cause stroke, coronary heart disease and so on.
3. Reducing oil: The problem of reducing oil is that fat intake is too high and easy to consume, leading to hyperlipidemia and obesity, followed by diabetes and hypertension. High-fat diet is also the main cause of obesity, which is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
4. High-fat and high-cholesterol diet (including excessive intake of edible oil and animal fat) are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.
In order to reduce sugar, we must reduce the consumption of sugary drinks by teenagers. Sugar in diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases.
6. Intake of added sugar, especially by drinking sugary drinks, will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and increase the risk of chronic diseases.
6. How should dieters reduce their salt intake?
Dieters should pay attention to reducing the intake of salt in their diet, on the one hand, because too much salt may raise blood pressure; On the other hand, it tastes salty, easy to have an appetite and can't control the diet.
According to physiological knowledge, normal people only need 0. 5 ~ 2 grams of salt maintains normal physiological functions, but without salt, some dishes have no taste, so most people consume more than 2 grams of salt every day.
According to the recommendation of the World Health Organization, normal people can eat 6~ 8 grams of salt every day, and this amount of salt will not have adverse effects on the body. According to statistics, the average daily salt intake of Chinese residents is 10 ~ 15g, and the northern residents are more satisfied with the southern residents, so the "heavy mouth" people eat more salt.
Some people may say that before liberation, the poor in old Beijing had no food, but they just ate pickles and pickled radishes. Not so much blood pressure, coronary heart disease and stroke. But at that time, people had not eaten so many high-calorie foods such as oil and meat.
So in a way, this is also a different situation. According to the current pace of life and eating habits, eating more salt is definitely bad for your health.
Therefore, we advise dieters to reduce the amount of salt in their diet appropriately. It is best to prepare a specific spoon and know exactly how much salt there is in the dish.
While reducing cooking salt, we should also reduce some foods with high salt content. For example, all pickled products, smoked products, salted fish, fish fillets and so on. ; All canned products, including canned meat, fish, vegetables and fruits. , have added a lot of salt, easy to preserve; Soup powder for thick soup and instant noodles; Take-away fried food, such as pizza, French fries, fried chicken, etc. Some sausages, ham and seafood contain a lot of sodium salt.
It is worth noting that soy sauce can't bring too many people. About 6 ml of soy sauce is equivalent to 1 g of salt. Therefore, limiting salt should reduce all kinds of salt.
If the tasteless food seriously affects the quality of life, potassium salt can be used instead of sodium salt. Potassium salt has little effect on the body. But we still suggest that you exercise yourself as much as possible to adapt to the taste of less salt.
You can also use condiments such as onion, ginger, garlic and chicken essence to make dishes with various flavors, so that life will not be too "boring" and diet therapy can be carried out smoothly.
7. Why should we reduce salt, oil and sugar?
The main reason for reducing salt, oil and sugar is to control the rise of chronic diseases, as follows: too much salt intake is one of the three major risk factors of hypertension, and eating too much salt will increase the risk of stomach diseases, osteoporosis, obesity and other diseases, and adults should not exceed 6 grams a day.
Salt is a necessary food for human body, but eating too much will do harm to human body. First, there is a lot of scientific evidence that high salt is a risk factor of hypertension, which can cause stroke, coronary heart disease and so on. Reducing oil: the problem of reducing oil is that it is easy to consume too much fat, leading to hyperlipidemia and obesity, followed by diabetes and hypertension.
High-fat diet is also the main cause of obesity, which is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease. A high-fat and high-cholesterol diet (including excessive intake of edible oil and animal fat) is a risk factor for hyperlipidemia.
Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases. In order to reduce sugar, we must reduce the consumption of sugary drinks by teenagers.
Sugar in diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases. Intake of added sugar, especially by drinking sugary drinks, will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and aggravate the risk of chronic diseases.
Little knowledge about reducing salt and oil 1. Knowledge of salt reduction.
Cooking can be seasoned with soy sauce, bean paste and sesame paste, and can also be flavored with onions, ginger and garlic.
The salt content of soy sauce and bean paste is much lower than that of salt alone, and the dishes made are better than those made directly with salt. The daily diet of northerners is mostly salty, so we can improve the taste appropriately and change the salty taste into sweet, sour and spicy taste. For example, the flexible use of sucrose to cook sweet and sour dishes, or vinegar mixed with cold dishes, can not only make up for the lack of salty taste, but also promote appetite.
At the same time, lemon, orange and tomato with natural sour taste can be used; You can take advantage of the strong taste of vegetables, such as tomatoes, onions, mushrooms and so on. Cook with light food, such as scrambled eggs with tomatoes. Put less salt in vegetables, otherwise it will be easy to make soup, leading to the loss of water-soluble vitamins; Add salt when cooking, so that the salt will not penetrate into the dish, but spread evenly on the surface, which can reduce the salt intake; Or directly sprinkle salt on the dish, the taste buds on the tongue will be strongly affected, which can arouse appetite; Fresh fish can be steamed and soaked in oil with less oil and more salt. Meat can also be made into dishes such as garlic paste white meat and spicy white meat, which can not only improve the flavor but also reduce the salt intake; When cooking, most people add salt and monosodium glutamate first, and then add soy sauce and sauce. This cooking habit often leads to excessive intake of sodium and salt.
It is suggested that chicken essence and chicken powder be used for home cooking, which not only tastes more delicious, but also can replace the seasoning effect of some sodium salts with the natural salty taste of raw materials, and use less sodium salts appropriately to improve the nutritional level of dishes.
2. Why should we reduce salt, oil and sugar?
1, too much salt intake is one of the three major risk factors of hypertension. At the same time, eating too much salt will also increase the risk of stomach diseases such as osteoporosis and obesity. Adults should not exceed 6 grams per person per day. Reduce oil: do not exceed 30 grams per day. High oil, fat and cholesterol are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver and atherosclerosis.
2. A high-salt diet can easily induce diseases, such as hypertension, atherosclerosis, nephropathy, upper respiratory tract infection, stomach trouble and osteoporosis. High-salt diet refers to a diet that can use more than 6 grams of salt every day (about a beer bottle cap, removing the soft rubber pad), including the amount of salt ingested through various channels such as soy sauce, pickles and monosodium glutamate.
Extended data
Benefits:
1, reducing salt intake can lower blood pressure.
2, reduce left ventricular hypertrophy: because the thicker the left ventricle, the greater the chance of sudden death.
3. Reduce urinary protein elimination: The kidney is a filtering organ, filtering out metabolic wastes and recycling nutrients. However, there are many times when the sieve eye of the kidney is damaged, which leads to the loss of nutrients such as protein. Reducing the intake of salt can reduce the loss of protein.
4. Reduce urinary calcium loss and reduce the incidence of urinary calculi.