How much salt is appropriate to eat per day? How much salt is appropriate to eat in a day? What is t

The World Health Organization recommends that the daily salt intake of normal people should not exceed 5 grams per person, and Chinese nutritionists recommend no more than 6 grams.

In China, the average daily salt consumption of northerners is 15 20 grams, and the prevalence of hypertension is 10%; The average daily salt intake of southerners is 12 13 grams, and the prevalence is about 5% to 7%.

How much salt do people eat a day nowadays? According to the 2002 Survey on the Nutrition and Health Status of Chinese Residents, the average intake of salt per capita in China is 12 grams, with grams in urban areas and grams in rural areas. What is the best amount of salt to eat?

The Chinese Nutrition Society recommends that adults consume 6 grams of salt per day (including soy sauce and other foods). What foods are included in 6 grams of salt? Many people think that 6 grams is the amount of 3 spoons of 2 grams of salt, but in fact, this is the biggest misunderstanding.

The 6 grams mentioned here include salt, including the sodium content of the food itself, as well as the salt contained in some soy sauces, pickles, etc. Therefore, the actual amount of refined salt used is the amount of a flat cap after removing the rubber ring on the inside of the beer bottle cap, about 4 grams, if the person has high blood pressure, it will be a little less, if there is high blood pressure, accompanied by high blood sugar, accompanied by kidney disease, it is very little, and finally it is estimated that there are 2 grams of salt left. Some people say that they are not used to it, but in fact, they are getting used to it slowly, and the taste of the food itself is also very good and fragrant.

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Nowadays, people like heavy flavors, even if you take a little salt temporarily, the taste will gradually increase over time, but this may cause a burden on the body. So, how much salt is appropriate to eat in a day? What is the harm of eating too much salt

How much salt is appropriate to eat in a day?

Many people like heavy taste, if you give less salt in stir-frying, you will feel tasteless, but the safe intake of sodium for everyone is 1000-2500 mg, and the intake of salt should not exceed 6g.

Flatten the lid of a beer bottle with the rubber pad removed, which is equivalent to 5-6g of salt intake.

There are about 18g of salt in a porcelain spoon, which means that the total salt intake per person per day should not exceed 1 3 spoons.

Use a salt spoon at home to hold about 3g, which means that each person cannot exceed two spoonfuls of salt per day.

Although salt can improve the taste of vegetables and supplement the sodium required by the human body, excessive salt will bring a burden to the human body, and even the amount of salt consumed by some groups needs to be effectively controlled.

What is the harm of eating too much salt

1. For people with high blood pressure, clinicians will generally tell them to pay attention to controlling heavy food, eating lightly, less oil and less salt. However, many people are accustomed to eating heavy tastes and can't change them, but they don't know that it is precisely because heavy tastes will cause excessive sodium intake to cause adrenaline and brain tissue to release a factor, causing cell excitement to increase, people will be excited, blood pressure will increase when the arteries constrict, and there may be blushing, and even some people with high blood pressure have been blushing.

2. Excessive sodium ion intake, and salt is also excreted in urine after passing through the kidneys, high salt intake will increase the burden of the kidneys, which may increase the condition of some patients with kidney disease.

3. In the metabolic process of the human body, the sodium ions of table salt will carry a part of the calcium ions when they are excluded from the body, and when too much sodium ion intake will lead to an increase in the excretion of calcium, and the calcium in the urine will also be high, resulting in osteoporosis due to calcium deficiency in human bones, and even with the excretion of calcium ions, it will increase the burden of kidney capacity and cause kidney stones.

How to choose the right one to buy salt.

Nowadays, there are many edible salts on the market, including iodized salt, low-sodium salt, and even some sea salt, and so on, and people can't tell what kind of salt they are suitable for eating and what kind of salt they can't eat.

After all, there is too much edible salt, and people's understanding of salt still stays on the sodium ions required by the human body.

Generally, low-sodium salt is used for some people with kidney disease, high blood pressure and heart disease. In addition, people with renal insufficiency should not eat low-sodium salt.

When the body lacks iodine, it can lead to thyroid gland and is often referred to as Great Neck Disease, while if a pregnant woman is deficient in iodine, it may lead to poor fetal growth and cretinism.

In short, when buying salt, you need to choose edible salt based on what your body lacks and your own condition, after all, salt is an important condiment in life, which can be said to be indispensable, so pay attention to health and safety when eating.

Salt is recommended to be no more than 6 grams per person per day(roughly filled with a regular beer bottle cap, which includes salt from other foods);

Cooking oil 25-30 g per person per dayFor a low-fat diet, it is best to eat less than 20 grams (roughly 2 scoops of ordinary white porcelain spoons).

Less salt and less oil But ways to keep the taste:Use vinegar more to taste;

Make more use of seasonings such as onions, ginger, garlic, etc.;

Make more use of chili peppers, spices, etc.

Studies have shown that switching to low-sodium salt can reduce about 450,000 deaths per year!

A normal person's salt intake should be less than 5g a day.

The Chinese Nutrition Society recommends that healthy people should not consume more than 10 grams of salt a day. Health advice from the World Health Organization is not to consume more than 5 grams of salt per person per day.

Salt is not only an indispensable condiment in people's diet, but also an indispensable material component in the human body. Its main ingredient is sodium chloride, which is a neutral inorganic salt that shows a taste. Its taste is salty, cold, enters the stomach, kidney, large and small intestines, and has the functions of clearing heat and detoxifying, cooling blood and moistening dryness, nourishing kidney laxative, killing insects and reducing inflammation, inducing vomiting and stopping diarrhea.

However, too much salt is not good for the human body, and can cause diseases such as high blood pressure, edema, colds, heart disease, stomach cancer, and cataracts.

There are about 60 grains of 5 grams of salt12 grains of rice is about one gram, so 5 grams is about 60 grains. It can also be used to measure the WHO-mandated salt limit spoon, which is marked 3 grams at the right end and 1 gram at the left end – this when it is flat.

If you count the full part, then the left side is a little more than 3 grams. A little more than 1 gram on the right, added up, is the maximum amount of salt to eat per day recommended by the WHO – 5 grams. It can also be estimated with a beer bottle cap, which is four grams for flat and five grams for small tips.

Notes on table salt

1. Buy less and eat in time.

Buy in small quantities and buy again after eating, the purpose is to prevent the sublimation of iodine. Because potassium iodate will decompose and volatilize under heat, light, wind and humidity conditions.

2. Avoid high temperatures.

When stir-frying vegetables and making soup, avoid putting iodized salt at high temperatures. When stir-frying and stir-frying, iodized salt is put in the pot, the consumption rate of iodine is only 10%, and the consumption rate of iodized salt in the middle is 60%; When out of the pot, the consumption rate of iodized salt is 90%; The consumption rate of iodized salt can reach 100% when cold dishes.

The most appropriate amount of salt to eat in a day

Proper intake of edible salt every day has a very high health care value for the body, not eating salt will not only lead to the occurrence of some diseases, but also make the body have no strength, but eating too much salt every day will also lead to some health problems, how much salt to eat on that day is the most appropriate.

The most appropriate amount of salt to eat in a day

Generally speaking, it is best not to eat more than six grams of salt per day, the amount of pure salt used in six grams of food is relatively small, and it is appropriate to eat some stir-fried vegetables at the time of eating every day, then this edible salt will exceed the amount of six grams, but there are no too strict regulations, as long as you maintain a low-salt diet.

If you consume a lot of salt every day, your heart, liver, and kidneys will be under great pressure, causing certain troubles, and many diseases will occur, such as high blood pressure, coronary heart disease, etc., so you must maintain a low-salt, low-fat, and low-oil diet in your life.

People with heavy tastes have a high chance of suffering from esophageal diseases, or high blood pressure, coronary heart disease, and arteriosclerosis, especially in the middle-aged and elderly, this symptom is more obvious, so middle-aged and elderly people should reduce the amount of salt they eat every day to ensure their own health.

Many people think that eating only a little salt food every day has no taste and reduces appetite, but in fact, everyone can adjust it according to their physical fitness, but it is still as low as possible to ensure low-salt nutritious food.

WSAT recommendations; The daily intake of salt should be kept below grams; Some domestic nutrition experts suggest that the recent intake of Chinese people should be controlled below grams; It is generally believed that an adult weighing kilograms should consume less than grams per day; It is generally accepted that an adult weighing kilograms should consume grams per day. Epidemiological investigations have shown that there is a significant relationship between the level of salt intake and the incidence of hypertension, for example, the average daily salt intake in Beijing is grams, and the incidence of hypertension is10,000 people; The average daily salt intake of people in Guangdong is grams, and the incidence of hypertension is

10,000 people; We surveyed households in Yangzhou, Jiangsu Province, and showed that their salt intake was as high as one gram per day on average. Of these, only one (of the surveyed households.)

) meets World Health Organization recommended standards. The rest of the households that met the standards of domestic nutrition experts exceeded the recommended standard of grams per person per day. As salt intake increases, so does the prevalence of hypertension.

The salt intake is within a certain range (grams), and the incidence of hypertension increases about every gram of salt intake. In people with high blood pressure, blood pressure drops when sodium is restricted. Strict restriction of sodium, less than one gram per day, will result in a significant drop in blood pressure.

The amount of salt intake, in general, is related to eating habits. There is a saying among the people of our country that "eating salty is vigorous". Historically, our country has been very poor, and the mode of labor is mainly manual work.

Sodium is excreted more with sweat, and more salt needs to be supplemented physiologically. In the population, in general, it is related to eating habits. There is a saying among the people of our country that "eating salty is vigorous".

Although it is difficult to show with certainty that salt intake causes high blood pressure in humans, it has been easily seen in animal experiments. Increasing potassium salt in the diet of experimental rats can prevent the hypertensive effect of sodium salt. The people of the primitive tribes did not eat sodium salt and did not have high blood pressure, which may be related to the fact that they consumed a lot of potassium salt.

Salt is a condiment that the human body needs to control and control, and salt addiction is related to the occurrence of hypertension, which needs to be paid enough attention. Vigorously advocate a flat diet, reasonable nutrition, limit salt intake, and increase protein to control the occurrence and development of hypertension.