改变盐分饮食习惯——从现在开始

标签：改变盐分 饮食习惯 | 发表时间：2011-09-29 16:55 | 作者：tedniuniu qlzzy

出处：http://www.yeeyan.org

Sodium: How to tame your salt habit now

改变盐分饮食习惯——从现在开始

Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding salt or sodium.

　　探寻每日真正所需钠量，避免高钠食品，以及如何低盐、低钠地准备美食。

By Mayo Clinic staff

梅奥医学中心员工　著

You've been trying to eat less sodium — just a pinch of table salt on your baked potato and a dash on your scrambled eggs. But a pinch here and a dash there can quickly add up to unhealthy levels of sodium. Consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium. And it's not just table salt you have to worry about. Many processed and prepared foods already contain lots of sodium — and it's these foods that contribute the most sodium to your diet.

　　一直以来，你都在想尽办法减少钠的摄入——只敢在烤土豆里放一小撮盐，炒蛋里加一小把盐。然而，这里一小撮，那里一小把会让你体内的钠快速升高，对身体不利。试想仅一勺食盐中钠的含量就为2325毫克, 更何况你要担心的还远不止食盐。许多加工好的食品和预制食品本身就含有大量的钠——而且这些食物才是你饮食中摄取的大部分钠的来源。

If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems. See how sodium sneaks into your diet and ways you can shake the habit.

　　如果你也跟多数人一样，钠摄取量远远地超过标准，这将给你带来严重的健康问题。让我们看下钠是如何在不知不觉中进入你的饮食以及如何才能改变你的盐分饮食习惯吧。

Sodium: Essential in small amounts

　　微量的钠对身体极为重要

Your body needs some sodium to function properly because it:

　　机体需要钠才能正常运转，因为它：

Helps maintain the right balance of fluids in your body

　　维持人体的体液平衡　　

Helps transmit nerve impulses

　　辅助神经冲动传递

Influences the contraction and relaxation of muscles

　　影响肌肉收缩与放松

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.

　　人体内的肾脏自动调节钠平衡，保证身体健康。当钠含量偏低时，它保持体内的钠；否则，它将多余的钠通过尿液排出体外。

But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

　　然而，假如由于某些原因你的肾脏无法将多余的钠彻底排出，钠将在血液中积累。由于钠具有吸水性，体内的血量因此开始增加。血量的增加将加重心脏负担，血管内的血量也会随之上升，进而加大动脉的压力。诸如充血性心力衰竭、肝硬化和慢性肾病一类疾病也会使肾脏难以保持钠平衡。

Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

　　有些人对钠尤其的反应敏感。如果你属于这类人，钠更容易在你体内聚积，引发液体潴留和升高血压。长此以往将演变为心脏病、中风、肾病和充血性心力衰竭。

Sodium: How much do you need?

　　多少钠就足够了呢？

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

　　2010年美国膳食指南建议将钠摄入量控制在2300毫克/日以内，如果你年满51岁、是黑色人种、患有高血压、糖尿病或慢性肾病，则将其限制在1500毫克以内。

Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor.

　　切记：以上数据为上限，将盐分摄取量控制在该范围以内为佳，如果你对钠反应敏感，尤其应当如此。当你不确定饮食中吃进多少盐分合适时，请咨询医生的意见。

Sodium: Main dietary sources

　　饮食中钠的主要来源

The average American gets about 3,400 mg of sodium a day — much more than recommended. To help keep your sodium consumption in check, you need to know where the sodium comes from. Here are the main sources of sodium in a typical diet:

　　美国人平均每天钠的摄入量约为3400毫克——远远超过健康标准。要控制钠的摄入，你就得知道钠的来源。如下是日常饮食当中钠的一些主要来源：

Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt, which is a combination of sodium and chloride, and in additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.

　　加工后的食品和预制食品。美国人日常饮食中摄入的绝大多数钠来自加工后的和预制食品。这类食品通常含有大量的盐，以氯化钠和其它含钠的添加剂出现。加工后的食品有面包，预制类食品有面块、肉类和蛋、比萨饼、冷盘食品和熏猪肉、奶酪、汤类及其它快餐。　　　　

Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products such as milk, meat and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall sodium intake. For example, 1 cup (237 milliliters) of low-fat milk has about 107 mg of sodium.

　　自带钠食物。有些食物本身就含有钠，如所有蔬菜类食物及包含牛奶在内的乳制品、肉类及贝类食物。即便这些食物钠的含量不高，当你吃下它们时，你摄入钠总量就增加了。例如，１杯（237毫升）低脂牛奶中含有约107毫克钠。

　　厨房和餐桌上的钠。多数菜谱都离不开盐，而且很多人还在餐桌上给食物加盐。调味品也可能含有钠，如1勺酱油（15毫升）就有近1000毫克钠。

Sodium: Be a savvy shopper

购物时留意钠源

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch (10-centimeter) oat-bran bagel has about 532 mg of sodium, and even a slice of whole-wheat bread contains 132 mg of sodium.

　　光靠味觉你无法判断哪些食物的钠含量高。例如百吉饼或许尝起来不咸，但一块普普通通的4英寸（10厘米）大的燕麦百吉饼却含将近532毫克的钠，而且即便一小块全麦面包也有132毫克钠。

So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:

　　那么，如何判断哪些食物的钠含量高呢？阅读食品标签。大多数包装或经加工后的食品的营养明细表中都会标明单位食品的钠含量。此外，它还注明配料中是否包含盐或其它含钠的化合物，这些含钠化合物包括：

Monosodium glutamate (MSG)

　　味精　　

Baking soda

　　碳酸氢钠

Baking powder

　　发酵粉

Disodium phosphate

　　磷酸氢二钠

Sodium alginate

　　海藻酸钠

Sodium nitrate or nitrite

　　硝酸钠或亚硝酸钠

Know your labels

　　熟悉食品包装

Many food packages include sodium-related terms. Here's what they mean:

　　不少食品包装上都有一些与钠相关的术语，以下是其中一些术语及其含义：

Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.

　　不含钠或不含盐：单位本食品中钠的含量不超过5毫克。

Very low sodium. Each serving contains 35 mg of sodium or less.

　　钠含量极低：单位本食品中钠的含量不超过35毫克。

Low sodium. Each serving contains 140 mg of sodium or less.

　　钠含量低：单位本食品中钠的含量不超过140毫克。

Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version. You should check the label to see how much sodium is in a serving.

　　钠含量较少：食品中钠含量较正常的该食品少了至少25%，你可以检查标签确定具体的单位钠含量。

Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version. You should check the label to see how much sodium is in a serving.

　　含少量钠：食品中钠含量较正常的该食品减少了至少50%，你可以检查标签确定具体的单位钠含量。

Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

　　未添加盐：一些本身带盐的食品加工过程中未添加盐。但是，有些标有此标签的食物也可能钠含量高，因为其中的配料可能有大量的钠。

But watch out — foods labeled "reduced sodium" or "light in sodium" may still contain a lot of salt. For example, regular canned chicken noodle soup contains about 1,100 mg of sodium per cup, so a product with 25 percent less sodium still has a whopping 820 mg of sodium per cup. The same holds true for "lite" or "light in sodium" varieties.

　　但是请注意，一些标注为“钠含量较少”或“含少量钠”的食物仍可能是高盐食品。例如，一杯普通的罐装鸡面汤内钠的含量约为1100毫克，因此，一杯较正常食品减少了25%的钠的该食品中钠的含量仍可能高达820毫克。同理，一些标明“含少量钠”的食物也可能含钠量高。

Try to avoid products with more than 200 mg of sodium per serving. And check the Nutrition Facts label closely for the serving size — and consider how many servings you actually eat.

　　不吃单位钠含量超过200毫克的食品，并仔细检查营养明细表中单位食品的含量再考虑你到底该吃多少。

Sodium: More tips to cut back

　　减少钠摄入的方法

Virtually all Americans can benefit from reducing the sodium in their diet. Here are more ways you can cut back on sodium:

　　通过控制饮食中钠的摄取，几乎所有美国人都可从中获益。下面再介绍一些其它减少钠摄入的妙招：

Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh and frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher. Buy plain whole-grain rice and pasta instead of ones that have added seasonings. Make your own soups from scratch.

　　多吃新鲜食品。大多数新鲜蔬菜瓜果的钠含量较低，此外，新鲜肉类中的钠也比午餐肉、熏肉、热狗、香肠和火腿中的低。购买新鲜或者未注射过含钠溶剂的肉类；购买肉类时记得看标签或询问屠夫；购买全粮米饭和面块，不买添加了调味品的米饭和面块，并从头到尾自己煮汤。

Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium."

　　选择低钠产品。如果你确实需要购买加工好的食物，选择那些标有“低钠”的食品。

Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes that you cook. Baked goods are generally an exception since leaving out the salt could affect the quality and taste. Use cookbooks that focus on lowering risks of high blood pressure and heart disease to help guide you to sparing the salt without spoiling taste or quality.

　　尽量将盐从你的菜谱中剔除。食谱中许多菜品中的盐都可以避免，如砂锅菜、炖菜及其它主要菜肴。不过烘烤类菜通常是一例外，因为缺少盐将影响这类菜的质量和口感。选用一些有助于降低血压和心脏病的菜谱，这样，你既能少吃盐又能保证菜的口感和质量。

Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.

　　限制含钠调味品的使用。酱油、色拉味调料、多种酱汁、蘸水、蕃茄酱、芥菜酱和调味酱汁都含有钠。

Use herbs, spices and other flavorings to enhance foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. And remember that sea salt has about the same amount of sodium as table salt.

　　使用香草、植物香料或其它调味品调节食物口感。使用新鲜或晒干的香草、植物香料、橙皮和果汁给你的食物增色。切记：海盐中的钠与食盐的相差不大。

Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

　　谨慎地利用增咸剂。一些增咸剂和低盐产品是食盐和其它化合物的混合物。为了达到相同的咸味，你可能会添加大量的增咸剂，进而摄入过多的钠。此外，不少增咸剂含有氯化钾。尽管钾可以缓解体内钠过量导致的一些问题，但过多的钾对于患有肾病，或正在通过服药控制充血性心力衰竭或高血压病人造成伤害，因为这些疾病不利于钾的排放。

Sodium: Cut back gradually

　　逐渐缩减钠的摄取

Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily — at the table and in cooking. Then throw away the salt shaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

　　如果你已习惯于高盐饮食，你可以尝试着牺牲部分味觉上的享受。随着逐渐地减少饮食中的盐分，你的味蕾也行进行相应的调整。这样坚持几周，你可能不会再怀念以前的饮食，甚至还觉得它们太咸了。开始时，将餐桌上和烹饪时用盐每天控制在1/4勺以内，然后再脱离盐瓶。你盐用得少了，你对其依赖性就小了，此时你便可以在体验食物本身的美味的同时，享受低盐给心脏带来的健康。

改变盐分饮食习惯——从现在开始

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