"Healthy China acts " put forward " reasonable and prandial special operation " , little salt of food of key guidance family, little candy, little oil, in the family promotion is used be restricted saline spoon, be restricted the reasonable and prandial healthy small tool such as sauce boat.
According to introducing, investigation showed 2012, daily salt intake is average per capita of our country dweller 10.5 grams, the 5 grams that exceed World Health Organization to recommend far are numeric. World Health Organization recommends average per capita daily add candy to absorb should 10% under total energy, encourage control to arrive 5% perhaps do not exceed 25 grams below, but our country average per capita is at present daily the intake that adds candy is 30 grams about, problem of children, teenage intake is worth to pay close attention to highly, bring from this overweight fat issue is outstanding with each passing day also.
Consider to make clear, unreasonable prandial behavior, especially the main and critical factor that tall salt, tall oil, high in syrup is absorbed is influence crowd health, unreasonable prandial behavior can bring about soldier of fat, diabetic, hypertensive, head the happening of the disease such as medium, coronary heart disease develops.
The truth understands, but be not done namely, oily to saline sugar, decrease a quantity not to decrease the method of flavour? Fasten anxious, small make up have a few court, you might as well go trying.
Reduce salt 5 action
A lot of people decrease salt to decrease no less than coming, because be decreased suddenly at a draught,be, hold to hard, actually, decrease salt to need successive, everyday a bit less. As time passes, you discover surprizingly, taste becomes weak really!
1, study is quantified, decrease successively gradually
Buy small salt spoon, know fairly well is accomplished when the fried dish adds salt.
Everyday drop off dosage. With 3 are exemple, everyday saline intake does not exceed 18g/d, the salt of a bag of 400g can use 23 days.
2, substitution method
The food with insufficient saline taste can add and so on of garlic of ginger of bit of chili, Chinese prickly ash, green sweet laborious makings undertakes replacing, can make food becomes goluptious.
Be worth what carry is, after a lot of people like to put Xian Zhi in dish, add candy, although can counteract saline taste really, but the intake of salt and candy the rise of loiter loiter. Recommending a way is the dilute that add water, perhaps join a few feed material to inhale smell, for instance potato, beans doing, dried vegetable.
3, salt is put before the change adds saline order to give boiler
Salt is put too early, be in harmony went in dish, you can feel to do not have flavour, imperceptible in join a lot of salt again. The juice that still can make vegetable medium is poured out of overmuch, cause vitamin and mineral many loss. If on one is scattered before giving boiler thin thin salt, a lot of.
4, careful and invisible salt
Gallinaceous essence, gourmet powder, all sorts of sauce such as juice of fabaceous Chi, seafood kind dressing is the large family that contain salt. 3g salt is contained in general 20ml soy, 10g salted and fermented soya paste contains saline 1.5g. If want edible, answer to reduce among them salt dosage in proportion.
5, reduce the provision that contain salt
Eat flesh of Xin of dish of bacon of pickles of pickles, bacon, pickles, bubble, thick broad-bean sauce, fermented bean curd, sauce, Xin, salt less to bloat pignut of food, salty duck's egg, salty cashew, the five spices, saliferous is thin housing walnut these contain saline provision.
Decrease oil 4 action
1, use accuse sauce boat, accomplish the know exactly about sth that use oil
Suggest to answer the family everyday the oil of edible is entered accuse sauce boat, is not one-time full, when the fried dish more know fairly well.
2, cooking means is diversiform
Use steam more, boil, stew wait for healthy cook means, put oil and salt less, enjoy the taste with natural food, take fat, sootiness and souse flesh product less.
3, reject to eat oily soup meal
Oily soup meal the redundant grease inside meeting general meal is adsorptive, those who cause oily amount is overmuch absorb, although delicious, but had better eat less or do not eat.
4, eat grease food less, and contain " crisp, fragile " food, little absorb the food with deepfry food and fast content of the fatty acid that return form.
Decrease candy 4 action
1, reduce snacks of edible tall saccharide
The model of tall saccharide snacks is represented even if biscuit, ice-cream, chocolate, candied, cake, confiture, conserve.
To other snacks, we think whether judgement is snacks of high in syrup, the burden that can see it is expressed, the platoon of candy before leaning quite, explain content is higher.
Take this kind of sock less, want to eat really, the proposal chooses what Xiaobao installs to buy.
2, be not drunk or drink the beverage that contain sugar less
3, go out repast orders dishes opportunely
Sweet shredded meat of flesh of of sweet and sour spareribs, cluck, boiler bag flesh, fish is the dish with the higher volume that contain sugar, be nodded less as far as possible or do not nod.
4, use opportunely have sweet feed material to replace add candy
Chinese dweller recommends adult to add candy intake not to exceed 50g everyday each south board forefinger, best control is under 25g, candy intake control is in total energy pilot 10% the following. Exceed bid for guarantee against, mouthfeel is good, can choose have sweet feed material to replace add candy, for instance big jujube, yam, honey, carrot, pumpkin, potato.
