Salt, once too much to eat, is now a health hazard

Potato chips, bread, cake, brine and other delicious food are the favorite of many people when they are cooking dramas or watching movies. And once the delicious food enters your mouth, the dopamine secreted by your brain will make you feel happy and can’t stop. Although reason tells you, “don’t eat the heat explosion”, emotion wins in the end.


Although the mouth got a moment of happiness, but in the long run is not friendly to the body. How many people know how many grams of salt an adult should consume every day? According to the recommendation of the World Health Organization, we adults should control the daily salt intake within 5g, while the dietary guidelines for Chinese residents (2016) recommends that the daily salt intake of adults should not exceed 6G.


It is not to say that we should not put a grain of salt in every day’s boiled vegetables. It is impossible for anyone to do so for a long time, and it does not meet the health requirements. Too little salt intake will lead to low sodium content in the body, break the osmotic pressure balance inside and outside the cell, and lead to anorexia, weakness of limbs, dizziness, fatigue and other phenomena. In severe cases, it will also lead to anorexia, nausea, vomiting, accelerated heart rate, weak pulse, muscle spasm and other symptoms.


An article in the lancet in 2016 also showed that excessive salt control increases the risk of heart disease, stroke and death. The “high salt” diet is certainly harmful. When the body’s sodium ion exceeds the upper limit of kidney metabolism, it will accumulate in the blood, lock up the water in the blood, lead to the increase of blood volume, the imbalance of plasma osmotic pressure, and eventually lead to hypertension. In addition, it is easy to induce high salt and fat loss in diet for a long time. Most people have a basic understanding of the hazards of excessive salt intake, but they have little or no understanding of the appropriate intake and how to control it.


In daily diet, a seemingly healthy meal may be a “high salt value” meal. Takeout has become a necessity for many people in modern society. However, in order to retain customers, businesses must work hard on taste. Salt can provide salty taste and stimulate fresh taste. In particular, meat dishes need salt to avoid fishy taste, and the sugar added in braised dishes will cover up salty taste. In order to highlight salty taste, it is bound to add more salt. Today’s young people also love hot pot when eating out, especially in the cold winter when they are all warm. The soup base itself is full of saltiness. The dipping materials of hot pot, such as sesame sauce and Shacha sauce, contain extremely high salt, so when you eat a meal, the temperature goes up and the blood pressure goes up.


In fact, we don’t have to control the salt content of soy sauce and soy sauce when cooking. There are a variety of side dishes, such as pickles, salted duck eggs and so on, are highly salty food. The older you are, the less sensitive you are to taste. Once you get used to a certain taste for a long time, it’s not easy to change it suddenly. In addition, you don’t have a strong sense of salt control when cooking at home, so you accidentally take in extra salt.


A variety of snacks are also essential for relieving cravings and reducing stress in daily life, such as stewed duck neck, stewed chicken feet, bread, nuts, preserves, biscuits, Spiced melon seeds and so on, which are common choices for most snack lovers. Snacks let us focus on the pleasure of taste buds, and temporarily give up the troubles of life. We can’t quit snacks, but we can choose healthier snacks when we buy them.


For example, we should not buy Nuts marked with “XX flavor”, but choose the original flavor to taste fresh and healthy. When choosing snacks, look at the nutrition table on the package. If the sodium content in the package is multiplied by 2.5, the salt content can be easily estimated, and it is necessary to see whether it is the sodium content per 100g. For example, a bag of spiced bean curd (100g) contains four small portions (25g each), and each small portion contains 300mg of sodium. If you regard it as the sodium content per 100g, and then eat the whole bag of dried bean curd with confidence, you have already consumed about 3G of salt, more than half of the recommended amount.