Lower incidence of chronic diseases

Everyone wants to get sick less, not sick. Ministry of Health, 2012 data show that China has been diagnosed with chronic diseases more than 260 million people. It can be said, is becoming a chronic disease stand in front of a big health of an enemy. May 15, Chinese Nutrition Society in the "Eleventh National Nutrition Science Conference," published some results show that if you can according to the standard intake of sodium, potassium, vitamin C three major nutrients, including hypertension, coronary heart disease, stroke, cancer and other chronic diseases, including a variety will be significantly reduced. How intake of these nutrients? Take a look:

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st, the control of sodium

Studies have shown that reducing sodium intake can lower blood pressure, and blood pressure-related chronic disease risk, and will not have cholesterol, kidney function side effects. China previously recommended amount of sodium is 2.2 g, and the adults the daily recommended intake of sodium of 1.5 grams, which is about 5 grams of salt.

Proposed measures:

1. Improved cooking methods. More prominent when cooking food flavor with spices such as ginger, garlic, cumin, etc.; prominent with sour salty ingredients or spices, such as vinegar, tomato, lemon, etc.; eat sweet and savory flavors of the dish, make salty sweetness flavor fades, increase the use of salt, so Sweet and Sour Pork, Pork, etc. to eat; vegetables to the pot until salt can reduce the dosage; eat dips dishes, but also can reduce the use of salt.

2. Use low sodium salt. Low sodium salt is potassium instead of sodium ions part, but the same salty.

3. Wary of salt in processed foods. There are not many food tastes salty, in fact, it added a lot of sodium or salt, such as white bread, cakes, biscuits, jelly and so on. Bacon, sausage, salted fish and other processed foods, salt more. So buy processed foods should pay attention to look at the label, try to choose low sodium content.

Second, make up potassium.

Potassium can prevent stroke, and to assist normal muscle contraction. In the result of high sodium intake causes high blood pressure, potassium also have lower blood pressure. Healthy people will automatically excess potassium excreted, but kidney patients need to control potassium intake. Chinese people's attention to potassium level is not enough, the amount previously Nutrition Society recommended adult daily intake of 2 g of potassium, and many foreign countries, the recommended amount is 3.6 to 4 grams, the new standard, to prevent chronic diseases and potassium intake should be 3.5 g or more.

Proposed measures:

Potassium is relatively stable and not easily lost from food, just eat more potassium-rich foods can play a complementary role. Potassium beans are "big", such as soybeans, black beans, mung beans, red beans, potassium per 100 grams up to 800 mg or more; potatoes, sweet potatoes, bananas, leafy green vegetables, also rich in potassium, a medium-sized potatoes to contain nearly 1 g of potassium. Hot summer is coming, you may wish to drink plenty of bean soup, mixed bean porridge, not only can increase potassium intake, but also to add moisture. In addition, proper eating dried fruit, such as dried red dates, raisins, etc., they are "enrichment" source of potassium. But when you choose dried fruit, buy natural dried, not adding a lot of sugar and salt.

Third, the vitamin C in moderation.

Vitamin C is an important antioxidant essential nutrients. Many studies show that high levels of vitamin C in the body can help prevent coronary heart disease, stroke, cancer and death for different reasons. Previously, Nutrition Society recommended adult daily intake of vitamin C 100 mg; Now, in order to achieve the effect of prevention of chronic diseases, Nutrition Society recommended amount would be for an adult daily intake of 200 mg of vitamin C.

Proposed measures:

1. Eat more fruits and vegetables. Vitamin C-rich foods to fruits and vegetables mainly. In general, the content of vitamin C in vegetables than fruit. Common peppers, green peppers, radish, mustard and other vitamin C content is very rich.

2. Fruit eaten raw. Higher levels of vitamin C in fruits is jujube, jujube, sea buckthorn, hawthorn, kiwi, citrus. For example, 100 grams of vitamin C content of fresh dates reached 243 mg, 100 g kiwi fruit contains vitamin C 62 mg. Some common temperate fruits such as apples, pears, peaches, watermelon, vitamin C content is very low.

Limit intake of vitamin C is 1,000 milligrams a day, if excess will be some security risks. However, just by excessive bag factory food intake is generally difficult, but rather a lot of people eat enough amount, then also choose to use dietary supplements supplement.