People with high blood pressure, kidney disease,
高血壓,腎病
diabetes, African Americans and middle aged
糖尿病患者,非裔美國人,中老年人
or older adults should limit their sodium intake
應(yīng)該控制自己的鈉攝入量
because they are at higher risk for
因為他們患與高鈉攝入量
developing conditions associated with
相關(guān)的疾病
high sodium intake.
的風險很大
So what are some life style changes
說到這兒,你應(yīng)該如何改變自己的生活方式
that you could make to reduce your sodium intake?
來降低你的鈉攝入量呢?
These are some examples of ways to
這里有一些降低
reduce sodium intake.
鈉攝入量的方法
Choose food items without added salts, unsalted nuts,
選擇不多添加鹽的食品,無鹽堅果
seeds and beans, limit salty snacks,
豆子,限鹽小吃
avoid adding salt and canned vegetables
在家做飯時不要多加鹽,不吃罐裝蔬菜
to homemade dishes, unsalted and sodium,
不多加鹽和鈉
fat-free broths and soups, skim or 1% milk,
選擇脫脂肉湯,脫脂牛奶
low sodium, low fat cheeses, add spice and herbs
低鈉,低脂奶酪,用植物香料
to enhance taste, add fresh lemon juice
改善口味,在新鮮蔬菜中
instead of salt to fresh vegetables.
加檸檬汁,不加鹽
Sodium enhances the flavor of foods
鈉通過掩蓋苦和酸味
by masking bitterness and acidity
來改善食物的口味
and has the ability to make sweets taste sweeter.
并且可以使甜味更甜
Salt regulates the fermentation of yeast
鹽可以調(diào)節(jié)烘培食品和酒精飲料中的
in baked goods and alcoholic beverages.
酵母菌的發(fā)酵
It is useful in the manipulation of aroma,
它也有助于改善食物的口味
color and texture of food.
顏色和質(zhì)地
The most important function of salt is
鹽最重要的作用是儲藏食品
to preserve food and slow microbial growth
減緩微生物的生長速度
which extends the shelf-life of perishable items.
以此延長食品的保質(zhì)期
The 2005 dietary guidelines for healthy adults
2005年公布的健康成人膳食指南中推薦
is 2300 mg per day while the populations
每天的鈉攝入量為2300毫克
that are at high risk should only consume 1500 mg.
而高危人群僅為1500毫克
In order to understand if you are meeting
為了了解你的鈉攝入量是否合適
the recommended intake levels you should be sure
你應(yīng)該了解自己所吃的食品
to be the food labels of food you eat.
包裝標簽上的內(nèi)容
And finally high sodium intake has been linked to
最后,高鈉攝入量與高血壓,心臟病
high blood pressure, heart disease and stroke.
和中風都有直接聯(lián)系
So a reduced sodium diet is recommended
所以,低鈉食品幾乎適用于
for most everyone.
所有人