视频加载中...

各位朋友：

大家好，现在是“每天健康三分钟”时间，我是道简-心血管康复医生集团的医生/护士喻昕炀。今天我给大家讲讲如何做到低盐饮食？

首先低盐饮食是高血压营养治疗的重要手段，其实质就是低钠饮食。中国居民膳食指南推荐正常人盐摄入量不超过6g/d，WHO推荐不超过5g/d，高血压2~4g/d，高血压糖尿病患者不超过1.5g/d。5g盐大概是多少？盐平铺一个啤酒瓶盖子的容量，就是5g。

每人每天摄盐量小于5g，不仅指食盐，还包括味精、酱油、蚝油、豆豉、腐乳等含盐调料及腌制品中的含盐量。

1g食盐约等于5ml酱油，3g食盐约等于10ml黄酱。加工食品（海鲜，榨菜，罐头食品，猪肉干，牛肉干，熏肉，腊肠）普遍含盐量较高，一根广味肠大约含有3g盐，一个咸鸭蛋大约含有4g盐。另外防腐剂（苯甲酸钠）、甜味剂（糖精钠）和着色剂（硝酸钠），加入小苏打或发酵粉制成的面食也增加了钠的含量。拒绝食用腌制食品和加工食品是高血压低盐饮食所提倡的。

人每天生理需盐量是2g，过度嗜盐是后天养成的不良习惯。很多人饮食都偏重口味。那么如何突破重口味呢？

1. 借助外力，提高口感

利用葱、姜、蒜等自身香味，来增加食物口感，从而减少食盐用量。

2. 利用食物自身，鲜香四溢

多利用食物本身的独特风味。例如青椒、番茄、香菜、蘑菇、虾米、洋葱、香菇等，和味道清淡的食物一起烹炒。

3. 吃醋减盐，酸酸甜甜

烹调时可增添甜酸的口味，丰富食物味道，既满足了重口味，又减少食盐的摄入。

最后祝大家身体健康，生活愉快。想要了解更多心血管科普小知识，请关注我们，咱们下期见。

【英文版】

How to achieve a low-salt diet?

Dear friends, nice to meet you!Now it is time for “Health talk for three minutes every day,My name is Yu Xinyang, a doctor/nurse of Daojian Doctor Group of Cardiovascular Rehabilitation.Today I will mainly introduce how to achieve a low-salt diet?

First of all, low-salt diet is an important way of nutritional therapy of hypertension,and its essence is low sodium diet.The Dietary Guidelines for Chinese Residents recommend that the salt intake of normal people should not exceed 6g/d,WHO recommends that the salt intake of normal people should not exceed 5g/d，the salt intake of hypertensive patients should not exceed 2-4g /d，and the salt intake of hypertensive patients with diabetes should not exceed 1.5g/d.What about five grams of salt?A flat beer bottle cap of salt is five grams.

The daily salt intake per person should be less than five grams,which not only refers to table salt, but also includes the salt content of monosodium glutamate, soy sauce, oyster sauce, fermented soya beans, fermented bean curd and other salty seasoning and pickled products.

One gram of salt is approximately equal to the salt content of 5 ml soy sauce,and 3 g salt is approximately equal to the salt content of 10 ml yellow soybean paste. Processed foods such as seafood, seafood, pickle, canned food, dried pork, beef jerky, bacon, sausage are generally high in salt,a wide-flavored sausage contains about 3g salt,and a salted duck egg contains about 4g salt.In addition, preservatives (sodium benzoate), sweeteners (sodium saccharin) and colorants (sodium nitrate)as well as pasta made with baking soda or baking powder also increase the sodium content.Avoid eating preserved and processed foods is advocated by the low-salt diet of hypertension.

A person needs 2 g salt per day, excessive salt consumption is a acquired bad habit.Many people like a heavy taste diet. So how do they break through heavy taste?

First, improve the taste with the help of external forces.

Use onion, ginger and garlic flavor to increase the taste of food, thereby reducing salt consumption.

Second, use the flavor of the food itself to make the meal delicious.

You should take advantage of the unique flavor of food，for example, you can cook green peppers, tomatoes, coriander, mushrooms, shrimp, onions, mushrooms,etc. with light foods.

Third, add vinegar and reduce salt to make the food sour and sweet.

When cooking, you can add sweet and sour flavor to enrich the taste of food,and it will not only satisfies the heavy taste, but also reduces the intake of salt.

Finally, I wish you all a happy life and good health!To learn more knowledge about Coronary heart disease, please pay attention to us.See you next time.