盐”多必失，看看平时吃的食物里藏了多少“盐”值
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你肯定觉得
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没错，盐在我们的食物中发挥了多重作用<br style="box-sizing: border-box;"/>
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可以提味<br style="box-sizing: border-box;"/>
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可以保鲜
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改善食物结构和外观
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<strong style="box-sizing: border-box;">盐的主要成分是钠</strong>
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日常钠的摄入量主要来源于：
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食盐，约占72%
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酱油中的钠约占8%
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还有约10%的钠是食品本身含有的
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<span style="font-size: 18px;"><strong style="box-sizing: border-box;">为什么要关注钠</strong></span>
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<span style="color: #900a0a;box-sizing: border-box;"><strong style="box-sizing: border-box;">增加钠的摄入会导致血压升高</strong></span>，而高血压是心脏病和中风的主要病因。摄入过量钠会造成血压上升，增加患心脏病、中风及其它心血管疾病的风险。
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高钠摄入是我国普遍存在的严重问题。2016年中国居民膳食指南建议：健康成年人<strong style="box-sizing: border-box;"><span style="color: #900A0A;box-sizing: border-box;">每天食盐摄入量</span></strong><span style="color: #900A0A;box-sizing: border-box;"><strong style="box-sizing: border-box;">不应超过6克</strong></span>，相当于钠2.3克。2012年中国居民营养与健康状况监测结果显示，我国每人每日盐的平均摄入量为10.5克，相当于钠4.0克。
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65%中国成年人食用盐超出了推荐量。确切了解膳食中钠的来源有助于控制钠的摄入。<br style="box-sizing: border-box;"/>
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<span style="font-size: 18px;"><strong style="box-sizing: border-box;">“藏起来”的钠</strong></span>
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大量包装和加工食品的钠含量都非常高，但大多数产品<strong style="box-sizing: border-box;">口感并不咸</strong>。如：
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一包375克的牛奶饼干，含有1500毫克钠（相当于3.75克盐）。
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咸菜（榨菜、酱菜等）、加工肉类也是钠的重要来源。
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一袋80克的榨菜含钠1500毫克。一份或者4-6片午餐肉，通常含有750毫克或更多的钠。
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藏在食物中的盐可能<strong style="box-sizing: border-box;">隐藏在你感觉不咸的食品中</strong>。有些食物看起来一样，实际上钠含量差异很大。学会看营养成分表，比较钠含量。
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<span style="font-size: 18px;"><strong style="box-sizing: border-box;">生活中怎样减少盐的摄入呢？</strong></span>
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<strong style="box-sizing: border-box;"><span style="text-shadow: #AEFFEC 2px 0px 2px;box-sizing: border-box;">明智购物</span></strong>
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多吃新鲜水果和蔬菜。研究显示低钠、高钾的食物有助于降低血压，减少患心脑血管疾病的风险。低钠、高钾食物有香蕉、杏子、菠菜、南瓜以及低脂或无脂酸奶、豆类、土豆等。
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选择低钠或不加盐的面包、饼干和谷物。
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购买预包装食品时，认真阅读营养成份标签，选择含钠较低的产品。
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注意每份食品钠的含量，以及整个包装食品所含有钠的总量。
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如果每100克或100毫升食品中钠的含量小于或等于120毫克，该食品可以称为“低钠”或“低盐”。不过，即使吃低钠盐也仍旧要严格限盐。
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仔细查看包装的肉类和禽类，这些产品通常会添加盐水或盐卤。
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当食用冷冻或罐装食品时，选择不加盐的低钠产品，或者选择不含酱汁的食品。
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<strong style="box-sizing: border-box;"><span style="text-shadow: #AEFFEC 2px 0px 2px;box-sizing: border-box;">做个巧妇</span></strong>
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煮妇在做饭时，可使用一些小诀窍来减少家庭中钠的摄入。
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使用无盐香料如大蒜、辣椒等为食物提味，不要使用酱汁和预包装的调味料。
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烹调时控制盐量，可应用盐勺控制盐量，或应用低钠盐减少钠的摄入量。
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习惯过咸食物者为满足口感的需要，可在烹制菜肴时放少许醋、葱、姜等来提高菜肴的鲜香。
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少放酱油，可以使用低钠酱油。
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<p style="box-sizing: border-box;">
<strong style="box-sizing: border-box;"><span style="text-shadow: #AEFFEC 2px 0px 2px;box-sizing: border-box;">快餐有度</span></strong>
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快餐通常是高油、高盐食品，要尽量少吃。
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最好减少在外就餐，如果不能避免就选择口味偏淡的菜系或小吃，如浙菜、徽菜、粤菜等。
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在外就餐时，要求餐厅少放盐或有些食物可以不放盐。
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来源：微信公众号“广东疾控”
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