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Strictly control "salt, oil and sugar" to add points for health

release time:2022-02-08|reading:

Salt, oil and sugar, the three most indispensable condiments in daily diet, are an important risk factor threatening health.

严控“盐油糖”,为健康加分

The latest research data shows that the death toll from chronic diseases accounts for 86.6% of the total death toll in China, and 8 out of every 10 deaths from chronic diseases!


The unhealthy lifestyle is an important reason for the high incidence of chronic diseases. Among them, the habits of using high salt, high oil and high sugar occupy the most important position of unhealthy diet for Chinese residents.


We have paid extensive attention to the "three reductions and three improvements" health campaign, advocated a national healthy lifestyle, and improved the quality of national health. Its chronic diseases, such as hypertension, hyperglycemia, hyperlipidemia, and cancer, are the top public enemies threatening human health.


"Three reductions and three reductions" means reducing salt, sugar and oil intake, and advocating healthy mouth, weight and bone.


Long term high salt, high oil, high sugar diet is easy to lead to hypertension, hyperlipidemia, obesity and other problems, increasing the risk of cardiovascular and cerebrovascular diseases and diabetes.


If long-term dyslipidemia also causes fatty liver, atherosclerosis, coronary heart disease, stroke and stroke, renal arteriosclerosis, renal hypertension, pancreatitis, cholecystitis and other diseases.


Diet should "reduce oil"


The dietary guidelines suggest that adults should not consume more than 30 grams of edible oil every day, while the data in the Monitoring Report on the Nutrition and Health of Chinese Residents (2010-2013) shows that Chinese residents consume more than 40 grams of edible oil every day on average.


At present, it has become a common habit to drain more oil in family cooking.


One gram of fat can provide 9 kilocalories, which is much higher than 4 kilocalories per gram of protein and carbohydrate. Therefore, it is very important to control the amount of cooking oil.


Healthy adults should not consume more than 25g of cooking oil every day. It is better for families to use oil control kettles with scales, use oil quantitatively and manage and control the total amount.


It will be beneficial for children to develop healthy eating habits that are light but not greasy.


Nowadays, many people like to eat takeout. How to judge whether the takeout is rich in oil?


When ordering a meal, if it is vegetable food, the cooking method is "blanching, steaming, cold dressing" rather than "frying", it is less oil; If it is meat, the cooking method of "steaming, stewing, boiling and roasting" is better than "frying".


You should know how much oil you should eat.


Here are some tips on how to reduce oil for your family:


1.Cook well with the technology of reducing oil. You can change frying into frying, oil frying into stewing, and make more mixed dishes.


2. Reduce fried, crispy and processed snacks.


Deep fried meat, such as fried chicken legs, fried chicken wings, fried fish, bread meat, biscuits, cakes, potato chips, potato chips and other high oil should be eaten as little or as little as possible; Fried dough sticks, oil cakes and instant noodles should not be eaten frequently.


3. Learn to order meals reasonably when eating out.


When ordering, do not fill the table with fried dishes, but match with meat and vegetables, various cooking methods, and take the initiative to ask for less oil.


4. Drink or not eat vegetable soup. This not only helps to reduce oil, but also helps to reduce salt.


5. Learn to read the label before buying food.


When purchasing, first look at the nutrition list on the food label, and try to choose the food with less oil.


Resist the temptation of "sugar" and control your mouth


Research shows that sweet food can make the brain produce more serotonin (serotonin), a neurotransmitter that makes people feel happy.


However, eating sweets often, although you may be in a good mood, is very bad for your health.


A lot of scientific research shows that eating too much added sugar is easy to get dental caries, and the teeth are easy to fall off prematurely.


In addition, eating too much added sugar will increase the risk of chronic diseases such as overweight and obesity, type 2 diabetes, abnormal blood lipid levels and hypertension.


Sweets, drinks, cakes, etc. will be made by adding a lot of sugar, that is, because we often say soft white sugar, white granulated sugar, brown sugar, square sugar, rock sugar, and some fructose syrup, corn syrup, etc.


Adding sugar is not a basic food. Besides providing certain energy, it basically does not contain other nutrients.


Therefore, balanced diet or food is more diversified, excluding added sugar.


In daily life, you should eat less sugar, not more than 50 grams per day, and the best control is below 25 grams.


To control sugar, you should also know what sugar is in food.


The average sugar content of 100g cake is 20g; Most drinks contain about 8% to 11%, while 500mL of drinks contain about 40 to 55 grams.


In addition, ice cream, candy, candied fruits and preserved fruits are also sources of added sugar; Such as cold dishes, braised pork chops, sweet and sour pork tenderloin and rock sugar white fungus soup and other dishes, the sugar content is not low.


"Sugar reduction" must be controlled and shut up. Processed foods, including sugary drinks, cakes and sweets, should be eaten less; Ordinary dishes should also be less sugar.


On the basis of clarifying the health hazards of excessive intake of sweets, actively control the intake frequency and intake of sugary drinks, cakes, cakes, desserts and other foods, and consciously resist the temptation of sweets.


"Reducing salt" is not a trivial matter. It can significantly prevent hypertension and stroke


Among the "three reductions", the "reduction of salt" (reduction of sodium intake) bears the brunt.


Statistics show that in 2017, high salt diet caused 3 million deaths worldwide; High salt diet is the first diet related factor leading to death in China, and the number of deaths per year is up to 1.65 million.


According to an investigation and analysis published by the medical journal The Lancet, stroke is the number one killer of diseases leading to death in China's social population. Hypertension and high sodium diet are the two major risk environmental factors of disability and death caused by stroke.


A large number of data studies have found that "salt reduction" has a significant impact on blood pressure reduction and stroke prevention.


The per capita daily salt intake is not more than 5g, while the nutrition survey of Chinese residents shows that the actual daily salt intake is about 12g, which is one of the countries with the highest salt intake in the world.


In addition, the salt people usually eat is more "hidden" in processed food, restaurants and takeout food, and the content is very high, so it is not easy to control.


”Spicy and delicious "usually means more oil and salt. Research shows that you usually eat nearly twice as much oil and salt in restaurants as you cook at home.


When ordering, pay attention to whether there are sauces and sauces. Place them separately. Don't mix them with rice. How much you eat is up to you.


It is recommended that you eat some snacks, such as milk, yogurt, unadded nuts (not fried) and fruits, which are healthy and delicious.


It is suggested to eat more at home and eat less outside, learn salt cooking knowledge and skills, cultivate light taste and healthy eating habits for the whole family, and reflect wisdom in daily diet "salt control".


1.Read the nutrition label. When shopping in the supermarket, you should learn to read the nutrition label and control the sodium content below 30%, the lower the better.


2. Purchase low sodium salt. Use low sodium salt instead of common salt, and suggest using a salt spoon to control the dosage.


3. Use less salt when cooking. When salt is added to condiments (such as soy sauce, soy sauce, chicken essence, monosodium glutamate, chili sauce, bean paste, etc.), no salt or less salt can be added.


4. Stir fry with salt before leaving the pot. Salt should be put in when the food is about to leave the pot. The salty taste here is obvious.


5. Season with onion, ginger and garlic. When cooking, learn to use onions, ginger, garlic, vinegar and other vegetables to increase the flavor and reduce the use of salt.


6. Avoid salty snacks. Try to choose fresh and healthy snacks instead of processed foods.


7. Don't put salt and salty condiments on the table. Avoid the habit of adding salt condiments.


Taste buds will quickly adapt to low salt food and enjoy more flavor.


Shandong Zhushi Pharmaceutical Group Co., Ltd., founded in 2003, has more than 5000 registered employees. After years of development, it has developed into a diversified industrial cluster integrating medical devices, polymers, cosmetics, health food, daily necessities and biological reagent production, enterprise management consulting and training, real estate economy, pharmaceutical transportation, pharmaceutical printing, etc.


Adhering to the concept of life, health and happiness, the Group provides you with full chain health services.






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