So keep the number 1500 mg of sodium in your mind
記住1500毫克鈉這個數字
because if you're over 40
超過40歲的人
If you have hypertension
有高血壓的人
If you're African American which
或非裔美國人
in the end encompasses most people
大部分人都在此列
you should be targeting this lower number
這些人需要遵循這個較低標準
How are we doing?
實際情況是如何呢
The current salt intake in the US for adult men is 10.4 g a day
美國成年男性的鹽攝取量是10.4克/天
and for adult women is 7.3 g a day
成年女性是7.3克/天
So let's look at women
我們著重關注女性
So if most women should be targeting this lower number
大多數女性都應該遵循這個較低標準
we're about double. so pretty high
實際幾乎超過了一倍。非常高
We have a lot of room to go
需要大幅降低才行
How come we're doing so poorly on our salt intake?
為何鹽攝取情況這么糟糕呢
Well, first of all, let's ask, who's eating the recommended amount of salt?
首先,誰按建議量攝取食鹽
Turns out nobody is
幾乎沒人
So the dotted line on the top of 5.8 is the recommendation
上方虛線5.8,
If you're between in your early 20s and 30s
表示二三十歲人群的推薦攝取量
The bottom line 3.8 is if you're over 40
下方3.8則是40歲以上人群的推薦量
Or if you're a child, you should also be targeting the lower numbers
孩子們也應該按照這個較低量來
And you can see here, both for men and women, we're well above the recommended levels
如圖所示,男性和女性都遠遠超標
Why are we eating so much salt? Where is it?
我們從哪里吃了這么多鹽呢
Well, 80% of the salt that we eat is already in the foods that we eat
80%的鹽在進食時就已經在食物中了
It's in processed foods. It's in restaurant foods when we go out. It's in packaged foods
包括加工食物,餐館食物,包裝食物
Very little of the salt that we eat comes from salt shakers that we use on the table
很少食鹽是吃東西或做菜時我們自己加的
or salt that we add when we're cooking
很少食鹽是吃東西或做菜時我們自己加的
You can see on this graph, it's estimated that encompasses about 11% of our salt intake
如圖所示,這只占大概11%總鹽攝取量
More than 80% is already added and is really
80%以上都是提前加入食品的
Because it's already added to the food, it's very different to control
正因為提前添加,所以很難控制
So we know some of the culprits
這里有一些罪魁禍首
And usually people can name these culprits, the sources of salt intake
這些東西你們肯定都認識
And certainly, these represent foods with low nutritional value
顯然,這些食品的營養價值都很低
And added salt and this makes them not the best choices
而且加了很多鹽,所以不是很好的選擇
But these are probably not the biggest culprits in most people's diet for where salt is coming from
但很多人的鹽攝取也不一定來自這些食物
I got interested in this, because I had a patient who proudly told me that
這樣說是因為,之前有個病人很自豪地跟我說
they were taking my recommendations of eating vegetables to heart
自己遵循了我的建議,吃蔬菜
And were eating a bowl of vegetable soup every single day
每天都喝一碗蔬菜湯
So I started to look at the sodium content in the vegetable soup that they were consuming
于是我看了下此人食用的蔬菜湯的成分
and those of you who follow salt, you'll know
食鹽的成分顯示
It's not surprising that can soups have really extraordinary high levels of salt or sodium
這些灌裝食物的含鹽量或含鈉量很高
So these numbers are sodium numbers
這些數字是鈉含量數字
And you can see across the major labels
這里沒有給出正面
We've tried to protect you from the particular brands
不想特定指明是什么品牌
We're talking pretty high levels of salt, 900, 800, 670
這里的鈉含量很高 900 800 670
And if our target goal for the whole day is 1500
如果說攝入量每天1500為宜
These are already getting us well over half of our recommendations there
這些就已經超過建議量的一半了
The percentage numbers are what's written on the label
百分比數字在標簽上也有
And the percentage numbers are percentage of the higher target, the 2300 mg
不過這僅僅是較高標準2300毫克的百分比
which for most people is misleading
對大多數人這很誤導
Because most people should even be having a lower target
因為大多數人都應該遵循較低標準