In addition to fish and meat, I sincerely advise you to eat less of these things during the Chinese New Year.

The New Year is coming soon. After being busy outside for a year, what do you miss most?

There may be many answers, such as relatives, friends, scenery, climate in hometown...

There are also many people who miss the sauerkraut pickled by their mother and the bacon and sausages made by their father the most... The taste of home can never be replaced.

Of course you should eat this delicious dish filled with love from your family.

But how can we have a healthy reunion dinner? In addition to vegetables and meat, the most important thing is to have a balanced nutrition.

Don’t exceed the sodium limit!

Yes, but not entirely

The main source of sodium in our diet is indeed table salt.

Therefore, in the national standard, "low sodium" can also be said to be "low salt".

But if we break it down, the main component of table salt is sodium chloride. Sodium is just a component of salt. 1 gram of salt contains about 400 mg of sodium.

In addition to table salt, MSG is monosodium glutamate and baking soda is sodium bicarbonate, but they are often overlooked by us because we don't eat as much salt as we do.

Not only salty things have high sodium content. For example, chicken essence used to enhance the flavor of dishes is not very salty, but 1 gram contains about 200 mg of sodium, which is equivalent to half a gram of salt.

According to the "Dietary Guidelines for Chinese Residents (2016)", adults should consume no more than 6 grams of salt per day, which is approximately equivalent to 2,300 mg of sodium, less than 1 mineral water bottle cap.

The "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2015)" pointed out that the average daily salt intake of Chinese residents is 10.5 g.

So, is it really harmful to eat too much salt?

Young people who like strong flavors often think that saltier food tastes better! Apart from feeling a little thirsty after eating, I drink more water and nothing seems to be a problem...

The elders in my family are getting older, their taste buds are not as sensitive, so they add more salt...

Studies have shown that excessive salt intake may cause increased blood pressure and plasma cholesterol, promote atherosclerosis, and increase the burden on the kidneys.

High concentrations of salt may also damage the gastric mucosa and induce gastric cancer.

For middle-aged and elderly people, excessive salt intake may lead to accelerated loss of bone calcium and make them more susceptible to osteoporosis.

A little trick for getting kicked out of the house during the Chinese New Year: When facing those who say "I eat more salt than you eat rice", you can easily retort with the dangers of excessive sodium intake.

During the Chinese New Year, people visit relatives and friends, and snacks and meals are indispensable. When eating, be careful of some high-salt foods.

When the family sits together to watch the Spring Festival Gala and chat, they always eat some dry food like melon seeds, or snacks like potato chips.

When asked about her academic performance, whether she had a partner, and when she would have children, she had to use eating to cover up her embarrassment.

However, the common snacks on the coffee table may have a lot of salt added to them (the following sodium content and salt content are calculated per 100 grams of food) -

Data source: Nutritional composition table of physical products

You must eat! However, you can consider preparing more fruits. Tangerines, oranges, apples, and strawberries are all good choices.

You should also eat oranges in moderation, otherwise, be careful about turning into a Minion!

I don’t know whether you have become the chef for the New Year’s Eve dinner at home, or whether you will be driven out of the kitchen by the elders who will say, “Don’t make trouble, go out and watch TV.”

Friends who cook are more likely to feel that if they eat too much of the New Year’s Eve dinner, they are more likely to exceed the sodium limit.

The dark soy sauce in the braised pork, the fermented bean curd juice in the fermented bean curd spareribs, the oyster sauce in the lettuce with oyster sauce...which one is not high in salt?

Data source: China Food Composition Table 2019, China Food Composition Table 2018

And the actual nutritional information

Remember to tell the chef at home to use less salt if adding these to the dishes.

How to eat less salt during the Chinese New Year and in daily life to make life healthier, the thoughtful Dad Review has prepared some tips for everyone to reduce salt, save them quickly!

I wish you all eat healthily and don’t gain weight during the New Year!

Share to "A Loving Family" and spend a healthy and reunion year with your family!

Editor | Tang Tang

Design | Damao

References:

[1] Jiang Qi, Ji Guiyuan, Hong Xiaomin, Chen Zihui. Salt and health[J]. South China Journal of Preventive Medicine, 2018, 44(01): 79-82. DOI: 10.13217/j.scjpm.2018.0079.

[2]WHO.sodium intake guideline for adults and children[R].

Geneva:WHO, 2012

[3] Chinese Nutrition Society. Food and Health - Consensus on Scientific Evidence [M]. Beijing: People's Medical Publishing House, 2015: 314-330

[4] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016) Professional Edition [M]. Beijing: People’s Medical Publishing House, 2016: 11

[5] The Paper. “Do you really understand the ‘low-salt, low-fat diet’ that we talk about every day?”

Source: Dad Review