Salt occupies a very important position on the Chinese menu.
However, on another list of Chinese diseases and even the list of causes of death, there is a long list of words related to excessive salt.
Such as calcium deficiency, osteoporosis, hypertension, heart disease, stroke, gastric cancer…
For the Chinese who are accustomed to eating excessive salt, anyone can encounter these situations.
High salt diet makes people lack calcium.
The salty taste of salt comes from sodium, which is closely related to calcium excreted from urine. For every 2,300 milligrams of sodium (equivalent to 6 grams of salt) excreted by the kidney, 40-60 milligrams of calcium will be lost.
The simple understanding is that the more salt you eat, the more calcium you lose.
The key is that the Chinese may have a more serious and common situation.
Monitoring of Nutrition and Health Status of Chinese Residents in 2012 Shows:
- The salt intake of Chinese residents is 10.5 g per day, far exceeding the 5 g per day recommended by the World Health Organization. However, China’s per capita calcium intake is only close to 400 mg, only half of the recommended value of 800 mg.
As a result, the loss of calcium is probably not a fraction.
High Salt Diet, Sad, Kidney Injury
In life, hypertension is the word that will be bound to [high salt value].
Nowadays, a large number of studies have confirmed that a long-term high sodium (salt) diet is closely related to the increase of blood pressure.
After the sodium is increased, the human body’s demand for water increases. The water exists in the blood, resulting in an increase in the blood circulation of the whole body. As a result, the blood vessels are under strong pressure and the blood pressure rises. In addition, when the sodium (ions) in the body increase, the peripheral resistance of the blood vessels will also increase, resulting in an increase in blood pressure.
You can imagine, in a pipeline, more and more water is flowing, how can the pressure be not great?
In fact, many people with hypertension do not have particularly prominent discomfort symptoms and do not care much. In fact, this idea is very dangerous.
The harm of hypertension lies not in the symptoms it causes, but in the fact that it tests every blood vessel in your body with strong pressure.
It can be said that no organ can escape the damage caused by long-term hypertension. Organs such as the heart, kidney and vascular function, which are most closely related, are often the most vulnerable to damage.
It is only a matter of minutes to eat high-salt food willfully, to be sad, to hurt the kidney, and even to endanger one day’s life.
High Salt Diet Is a Clear Pushing Hand for Gastric Cancer
Eat salty, taste heavy, every country with high incidence of gastric cancer has this characteristic.
Salty eating is a very clear factor of gastric cancer. Chinese salted fish has even become a famous carcinogen and has been blacklisted by IARC.
China, with 18.5% of the world’s population, claims nearly 50% of the world’s gastric cancer cases every year.
After getting gastric cancer, it is accompanied by severe pain that cannot enjoy any delicious food, is getting thinner but powerless, and will not stop.
Stomach is an important link in food digestion and absorption, without which it is very difficult for the human body to operate normally. Because of this, many people die of gastric cancer every year.
In 2015 alone, 679,000 people were newly infected with gastric cancer, and the death toll from gastric cancer reached 498,000, accounting for 18% of the total death toll from cancer.
No matter the number of cases or deaths, gastric cancer is firmly ranked 2nd on the list of malignant tumor killers.
Our neighbor South Korea also has a very high incidence of gastric cancer. Considering their high-salt diet of kimchi, this result is not difficult to understand.
However, in China, which also eats too salty at ordinary times, the vast majority of people have not realized this.
Eating less salt is the first step, and more importantly…
Eat less sodium.
In fact, many people are doing the salt restriction.
After all, everyone’s health awareness is improving on the whole and they will not always eat salty and spicy food. However, the results often do not work.
According to the data from the 2012 Nutrition and Health Monitoring of Chinese Residents, 65% of adult residents’ salt intake exceeded the daily limit of 6g.
In other words, for more than half of the Chinese people, they still eat too much salt.
Where is the excess salt more likely to come from, except for the part where the mouth is not properly handled?
The answer is, from sodium.
Sodium, which we mentioned many times in the previous article, is the main component of salt, and the core of salt restriction is to limit the intake of sodium. The 2015 edition of the U.S. Dietary Guidelines recommend that the daily intake of sodium per capita should not exceed 1,500 milligrams.
Is 1500 milligrams a what concept? To give a few examples, you can feel it.
100 grams of pretzels contain about 1715 milligrams of sodium.
A 5-gram soup/sauce package containing about 1200 milligrams of sodium.
104 grams of potato chips with 636 milligrams of sodium, which is still the smallest package.
The sodium content of 80 grams of beef jerky is about 1600 milligrams.
Ordinary 22 (100g) egg flour contains 3 grams of salt, about 1200 milligrams of sodium, accounting for 60% of the total amount of salt used throughout the day.
That is to say, a bowl of noodles without any seasoning is equivalent to the amount of salt used for two meals.
Having said so much salty food, we don’t count those foods that don’t taste salty but also contain salt (sodium), such as cola, egg yolk pie, yogurt…
In a word, we may have more than 100 ways to eat excessive salt (sodium).
According to the World Health Organization (WHO), 1.65 million people die of heart diseases every year if the daily salt intake exceeds the limit of 2 grams.
According to a new study published in the world famous medical journal (BMJ), as long as people around the world eat 10% less salt, millions of lives can be avoided every year.
In terms of China, 10% only requires each person to eat 1.5 grams less salt per day.
Eat less salty, spicy and heavy food, look at the labels before eating snacks, and add less seasonings…
Add less sauce, eat less potato chips, drink less coke… … …
In fact, it is not difficult.
Can you do it for the health of yourself and your family?