The low-salt diet is now a more recommended way of life. The so-called low-salt diet means that each person consumes no more than 2 grams of salt per day or 10 milliliters of soy sauce, which is also known as sodium chloride. Salt diet also refers to a low-sodium diet, but it does not include sodium, which is naturally present in natural foods.
Why advocate a low-salt diet?
In the World Health Organization, it is recommended that the amount of salt eaten by each person should not exceed 5 grams per day. However, in China, the daily salt intake recommended by each person is no more than 6 grams, and if the daily intake of salt exceeds this recommendation Or excessive intake of sodium may lead to a decrease in the body's defensive power, increase in blood pressure, edema, and loss of calcium.
The high concentration of salt has a strong osmotic pressure, and this osmotic pressure can inhibit the growth of bacteria and even kill bacteria. It will also affect the defensive ability of our body cells while killing bacteria, so it is recommended to do it daily. Low salt diet.
So how do you do a low-salt diet in your daily diet?
1. When cooking food in daily life, choose cooking methods such as steaming, boiling, stewing, which can maintain the taste of the food itself, and minimize the use of salted, smoked, sauce, and salty seasonings.
2, natural food itself has its own taste, so when cooking food in daily life can choose natural food to increase the taste of the dishes, like can be used: lemon, pineapple, tomato, apple, kiwi, citrus, etc. The finished dishes such as pineapples, tomato burdock, lemon fish, etc.; can also be used: celery, green pepper, onion, chives, green onions, ginger, garlic, etc. to remove the smell in the food and enhance the food In addition to food, in addition to food, you can add some foods that are both medicinal and edible: wolfberry, red dates, angelica, Codonopsis, Chuanxiong, cinnamon, cinnamon, star anise, spiced, etc. to increase the taste of food.
3, we usually used to eat dinner to drink soup, but the general salt content in the soup will be relatively high, so if you want to drink soup in daily life, then when the soup should be less put or try not to put salt, especially eat Those who take food out or eat out, it is best not to drink soup, because the outside of the restaurant may add more oil and salt in order to pursue the taste to increase the taste. It is also important to emphasize here that when you eat hot pot, you must not drink soup base, because not only the purine content is high in the soup base of the hot pot, but also the content of salt may be relatively high.
4, as we usually eat some processed foods, like bacon, sausage and the like by adding a lot of salt to reduce the growth of bacteria, and these processed foods are best to eat less or not eat, occasionally want to eat when it is necessary Soak in boiling water for a while and soak the salt in the processed food before eating.
5. Those who often take delivery or who have long-term meals outside may all know that there is a kind of soup called soup. After you open the soup bag and remove the contents, you can turn it into a bowl of delicious soup with boiling water. But before the bubble, you can actually see the seasoning with salt, MSG, etc., so if you have conditions, you can consider using your own food to cook soup, especially vegetable soup, put some tomatoes, and cabbage. The soup made from corn and other foods will be more delicious, and if it is not such a condition for self-cooking, then when eating soup or similar fast-food, it is better to put in half of the seasoning package. lesser.
6, when you eat hot pot, in addition to not drink soup, there is also refers to the dipping sauce, in their own modulation dip sauce when you can choose more with onions, ginger, garlic, parsley, Japanese-style sauce, thin salt sauce, lemon For juice, use as little or no processed sauce as possible, such as sand sauce, bean paste, sesame paste, fermented bean curd, peanut butter, and so on.
7. In our human body, sodium and potassium are substances that promote each other and excrete each other. When there is more sodium in the body, potassium can help excrete excess sodium. When the body has more potassium, sodium can also help to excrete sodium. Excess potassium, so in order to avoid the symptoms of high sodium, you can eat some foods with high potassium content, and fruits and vegetables are rich in potassium, can help the body discharge excess sodium, so you can usually eat some fresh fruits and vegetables.
8. When purchasing packaged food, you can look at the nutrition label of the food. In the nutrition label, the content of sodium in every 100 grams of the food will be generally noted. Try to pick some low-sodium foods, such as thin salt soy sauce, low sodium salt, low sodium foods and so on.
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