1
Choose fresh ingredients and use different methods skillfully.
When cooking, try to keep the natural taste of the ingredients, and do not need to add too much seasoning such as salt to increase the taste of the food. In addition, the dependence on salty taste can be reduced by adjusting different tastes. For example, when cooking, put a little vinegar to improve the umami taste of the dish and help to adapt to the food with less salt; It can also be seasoned with natural seasonings such as pepper, star anise, pepper, onion, ginger and garlic. High-potassium and low-sodium salt can also be used in high-risk groups of hypertension, which not only meets the requirements of salty taste, but also reduces sodium intake.
Tip: 5 tips to reduce salt
Learn to quantify. Use salt-limiting spoons and cans, and gradually reduce the dosage.
Substitution method. When cooking, vinegar, lemon juice, spices, ginger, etc. Used to replace some salt and soy sauce.
Moderate meat. Meat cooking uses more salt, and moderate consumption can reduce salt intake. On the contrary, vegetables do not absorb salt easily.
There are various cooking methods. Use more cooking methods such as steaming, roasting and boiling to enjoy the natural taste of food. Not every dish needs salt.
Eat less snacks. Snacks are mostly high-salt foods. Look at the label and refuse high-salt food.
2
Rational use of cooking methods
Cooking can wait until the pot is ready to add salt, which can reduce the amount of salt while keeping the salty taste unchanged. Stewed dishes, because there is more soup, so reduce the amount of salt. Adding sugar to cooking will cover up the salty taste. You can't judge whether there is too much salt just by tasting it. You should use a measuring tool. When pickles are used as cooking ingredients, they can be washed or soaked in water to reduce the salt content.
three
Do a good job in total control
The amount of salt used for cooking at home cannot be calculated as 6g per person per day, and the differences between adults and children, as well as the salt content of daily snacks, ready-to-eat food, yellow sauce and soy sauce should be considered. If you cook only one meal at home, you should calculate the amount of salt according to the proportion of food distributed in each meal. If lunch accounts for 40% of three meals, the salt content of one meal per person should not exceed 2.4g(6g*40%).
four
Pay attention to the problem of invisible sodium and eat less high-salt (sodium) food.
Some processed foods are not salty, but salt is added during processing, such as bread, noodles and biscuits. Chicken essence and monosodium glutamate are high in content, so special attention should be paid.
Some pickled foods and prepackaged foods are high in salt (sodium). In order to control the salt intake, the best way is to buy less high-salt foods and eat less pickled foods.
Sodium is a compulsory item in the nutrition label of prepackaged foods, and attention should be paid to the sodium content of food when purchasing. Generally speaking, foods with sodium exceeding 30%NRV (nutritional reference value) need to pay attention to buying less and eating less.
Invisible salts include soy sauce, sauces, pickles and high-salt foods. The consumption of some foods is very small, accounting for 1/3 of the total sodium intake of adults.
For example:
◆ 10ml soy sauce (1.6~ 1.7g salt)
◆ 10/0g bean paste (1.5g salt)
◆ One small bag 15g mustard tuber, pickled kohlrabi and winter vegetables (about 1.6g salt).
◆ 20g of sufu (1.5g of salt)
five
Choose iodized salt.
In addition to areas with high iodine content, it is recommended to eat iodized salt, especially in families with children and adolescents, pregnant women and wet nurses, to prevent iodine deficiency. In China, the environmental iodine content is low in most areas except some areas with high iodine content. In order to prevent the harm of iodine deficiency to health, China implemented salt iodization measures in 1990s, which effectively controlled the prevalence of iodine deficiency disorders.
skill
Iodine is easy to volatilize in high temperature, humid environment or acidic substances such as vinegar, so families should pay attention to the following points when purchasing, storing and using iodized salt:
Buy iodized salt sold in regular stores and labeled with iodized salt;
Don't store it for too long, buy it while eating;
Put it in a covered container and store it in a cool, dark and dry place;
Put salt in cooking, and it is effective to put salt in soup when it is ready to cook.