1, 3 grams of salt a day is enough.
Recently, the Journal of American Medical Association (JAMA) published an epidemiological investigation report on the salt and sodium intake of China people in 2009-20 12. The results show that the average salt intake of China people is 9. 1g, and the laboratory analysis shows that the sodium intake is 5.4g, which is still far from the current recommended sodium intake (2g/ day, no more than 2.3g), especially in Hubei.
Three grams of salt a day is enough.
In recent years, everyone has realized that high-salt diet has a great relationship with the occurrence of hypertension, and everyone is deliberately controlling salt intake. Compared with 2000, China people's salt intake did decrease (22.2%), but it was still higher than the recommended amount.
Dietary Guidelines for China Residents (2007) mentioned that the daily sodium requirement of normal adults is 2200mg, while the daily food intake of adults in China generally contains about 1000mg, and the sodium intake from salt is about 1200mg. Therefore, on the basis of daily food, taking 3g of salt can basically meet the human body's demand for sodium. However, due to the needs of people, especially the elderly, the taste is not as sensitive as that of young people, and it is easier to put more salt in cooking. It is not enough to control the amount of salt just by reducing the amount of salt, because there are a lot of salt and sodium that we can't taste. In the 5~6 grams of salt we consume every day, we must also count "invisible salt".
2. Salt is not salty.
Soy sauce, pickles, fermented bean curd, etc. It tastes salty, and the salt content is definitely high. Eating these will reduce salt intake. However, although some foods are not so salty, the salt content is not low.
Ham, bacon, cheese and other processed meat products need to add a lot of salt and sodium-containing food additives due to the needs of production technology. For example, most of the candied fruit that we usually eat is also salted in the early stage of production, as well as chicken essence, which has a delicate flavor and contains a lot of sodium nucleotide, sodium glutamate and sodium chloride. Even the white sliced bread we eat contains a lot of salt. Two and a half to three slices of bread contain nearly 1 g of salt.
This is because some tastes, such as sour taste and sweet taste, will mask the salty taste, so it is better to control it with a salt-limiting spoon instead of just tasting it. Dietary Guide for China Residents (2007) also suggests that those who are used to salty food should put a little vinegar in their cooking to improve the umami taste of dishes and help themselves adapt to salty food. Of course, if you go to the supermarket to buy packaged food, you need to look at the sodium content in the nutrient composition table, which can be converted. Intake of 1g sodium is equivalent to eating 1/0.393 = 2.54g sodium chloride.
3. Will eating salt make you fat?
The main component of salt is sodium chloride, and sodium ions will hinder the excretion of excess water in the body. Excessive salt intake will cause thirst and increase the water consumption of the body. If excess water is discharged, it will easily cause edema, and the symptom is obesity. However, the prerequisite for this is excessive intake of salt, and eating no more than 6 grams of salt every day will not cause edema.