Scientific research shows that people's mouths can be changed slowly. When cooking, add 5%~ 10% less salt, which will not affect the taste of the dish. If the amount of salt is reduced in the daily diet, the demand for salty taste by taste buds and the body will gradually decrease, and the food itself will be tasted.
● Use a salt-limiting spoon to limit salt.
Usage of salt-limiting spoon: the capacity of salt-limiting spoon is subject to flat spoon. At present, there are two specifications on the market: 1g and 2g. A family of three, cooking with 2g salt spoon. On average, only two and a half spoonfuls of salt are enough for each meal. If you use high-salt condiments at the same time, you should reduce the amount of salt. Usage of salt-limiting jar: Calculate the total amount of salt used by the whole family for three meals a day according to the recommended intake per person.
● Use less high-salt condiments.
If soy sauce or sauce is added to dishes, the amount of salt should be reduced appropriately. In addition, you can choose low-salt soy sauce and sauces to reduce salt intake.
● Eat less pickled food and processed meat products.
Preserved foods such as fermented bean curd and pickles, and processed meat products such as cooked meat, sausage and canned food are typical high-salt foods. In order to preserve them for a long time, a lot of salt and preservatives (also containing sodium) are often added. It is suggested to buy fresh meat, seafood and eggs as much as possible, and eat less pickled or processed food.
● Choose low sodium salt.
The World Health Organization recommends that the optimal ratio of sodium ion to potassium ion in human body is 1: 1, while the ratio of sodium and potassium in Chinese residents is mostly above 5: 1. Low sodium salt is based on common iodized salt, which uses potassium chloride to replace part (about 30%) of sodium chloride, and is characterized by high potassium and low sodium. Using low sodium salt can reduce sodium intake, increase potassium intake, improve the balance of sodium and potassium in human body, and help prevent hypertension and cardiovascular and cerebrovascular diseases. But for the sick people, whether to choose low sodium salt needs to consult a doctor. Even low sodium salt should be eaten as little as possible.
● Put salt before cooking.
When cooking, salt is put in early, which is easy to make salt run into the dish and drive out the water in the dish, which makes the dish lose its crisp and delicious taste, and at the same time, the salt content of the dish is greatly increased. Putting salt before cooking can make people easily feel the salty taste on the surface of the dish, thus reducing the amount of salt. Cold salad can be eaten with salt first.
● Use natural spices and condiments
Use less salt when cooking, and use natural spices such as onion, ginger, garlic, pepper and pepper to improve the taste of food to make up for the lack of salty taste.