“淡”而有味:让健康选择成为终生习惯

作者:见文 来源:北京市疾病预防控制中心 2019-01-11 10:25:15 0 0

原标题:“淡”而有味:让健康选择成为终生习惯

成长总会伴随着改变。养成清淡口味,感受食物最本真的味道,是龚蓓苾成年后的健康转变。在她口里,“淡”反而才是最有滋有味的。

减盐饮食的养成

从小长在渔村,习惯了咸鱼干和腌制食品入饭的龚蓓苾从前并没有太多健康饮食的意识,只知道吃咸了会口渴。但如今,因为对自己和家人健康多了一分考虑,低盐饮食成了新习惯。柠檬和辣椒是屡试不爽的“调味料”,代替盐进行食物调味;蒸和水煮则是最常用的烹饪方式。当不断尝试之后,她发现其实减盐并没有想象那么难,少盐入菜、品尝食物的原滋味也可以是家庭餐桌的乐趣。

而自从做了妈妈,培养孩子的健康饮食习惯也成了每日“工作”的一部分。除了选择像原味坚果、原味酸奶等天然健康的食品,以身作则也是她一直践行的。低盐饮食、不吃零食、不吃垃圾食品,既是她的一种自律,也是树立榜样,影响着孩子的饮食选择。

减盐常识大考验

都说盐吃多了会导致高血压,《中国居民膳食指南》也建议成人每日盐摄入量不超过6克。但减盐除了少放少吃,其实也是一个技术活。而当面对“重口味形成就难改变”、“食物尝起来不咸就不咸”等对盐的错误认知时,我们更需要保持清醒头脑,用科学知识武装自己,让“低盐饮食”切切实实地成为健康生活的一部分。

睁大眼睛,小心隐形盐

日常生活中,人们往往无法准确判断自己每天吃了多少盐。如今,生活节奏加快,加工食品越来越多地出现在我们的饮食中。但值得注意的是,加工食品中往往含有的大量盐分,吃进肚里就会变成身体负担,导致血压升高。所以,购买食品时,盐量需要你的特别关注。而在面对琳琅满目的食品时,如何快准狠地选择更健康,就需要点小技巧了。

预包装食品需要在其包装上明确标注“营养标签”,向消费者提供食品营养成分信息和特性的说明。其中钠作为四种核心营养素之一,以每100克或每份食品中的毫克量标注在营养成分表中。1克盐中约含400毫克钠,用营养成分表中的钠含量做一个简单的“除以0.4”的数学换算,就可以得出每份食品的盐含量。同种食品,含盐量也是大有不同。所以,购买食品前,一定要仔细阅读标签,挑选更健康的那一种哦!

让健康选择成为终生习惯

健康是一种态度,也是一种选择。2018年已走入尾声,而在即将跨入新一年之时,我们希望所有关于健康的美好祝愿和努力能为大家带来不一样的改变。今年七月,我们携手《时尚健康》发起了“盐不过6”减盐活动。得益于知名明星和营养师的支持,我们得以传达这一重要信息:让味蕾转向更清淡、更健康的食物并非不可能。而在即将到来的2019年,让我们和所有的你们继续一起,选择健康,“盐不过6”!

Tastes Just Right: Make healthy choices a lifelong habit

We all change as we grow up. Adapting to a lighter taste and enjoying the original, unsalted flavour of food are healthy changes Ms. Gong Beibi adopted in her adulthood. To her, a lighter, low-sodium flavour is the tastiest.

(Please refer to the first video in above)

Fall in love with a low sodium diet

Growing up in a village by the seaside, Ms. Gong Beibi often had salt-dried fish and pickled foods for meals. She didn’t know much about healthy diets and only knew if she ate too much salty foods, she often felt thirsty. But as an adult and to improve her health, she changed to a low-sodium diet. Lemon and chili are the two substitutes she and her family use the most as alternatives for salt; steam and boiling are the cooking style for her family. In fact, after trying for a while, she found reducing salt in meals was actually not that difficult. Less salt and tasting the original flavour of foods can be fun for the family dining table.

In addition, as a mum of a 6-year-old boy, nurturing her son to form a healthy diet also becomes one of Ms. Gong Beibi’s daily “priorities.” Choosing natural and healthy foods like unsalted nuts and homemade yogurt is only part of it. “Walking the talk” to follow a low sodium diet and to avoid snacks and junk foods is also her way to show self-discipline, which sets an example for her son on his food choice.

Salt reduction common sense challenge

Too much salt intake is a risk factor for hypertension. And according to the Chinese Nutrition Guidelines, adults are recommended to consume no more than 6 grams of salt every day. However, in addition to making the effort to add less salt, we need to be informed about the salt content in our diet. There are many myths about salt, like “once a strong taste is formed, it cannot be changed” and “if it doesn’t taste salty, it must not have high sodium content,” we need to be clear about the science. By doing so, we can truly adopt a low sodium diet as part of our healthy life.

(Please refer to the second video in above)

Watch out for the hidden salt

People may not realize how much salt they consume in their daily lives. Nowadays, processed foods comprise a bigger and bigger percentage of our daily food intake. However, most processed foods contain too much salt, which can raise blood pressure. Therefore you need to pay a special attention to the amount of salt in each product when shopping. How you can quickly assess the healthier option when buying different kinds of packaged foods? You need some tips.

Processed foods are required to include nutrition labels on its package, to provide consumers with the nutrient content and properties. As one of the four core nutrients, sodium is labelled in milligrams per 100 grams or per serving of food. One gram of salt contains about 400 mg of sodium. So to get the salt content in a serving of food, a simple mathematic calculation of dividing the amount of sodium by 0.4 would apply. Please read the label when you buy foods and pick the healthier option!

Make healthy choices a lifelong habit

Health is an attitude, but also a choice. As we are approaching the end of 2018, we hope we have been able to provide you with the information and tips you need to stay healthy. In July of this past year, we joined up with Trends Health for the “Yanbuguo6” (salt no more than 6) campaign for salt reduction efforts. And the support from well-known celebrities and nutritionists further enabled us to share with you our core message that switching to lighter and healthier foods is not impossible! In the coming year of 2019, join us in choosing health and practicing “Yanbuguo6”!

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