如何在你的飲食中發(fā)現(xiàn)隱藏的鈉

Sodium may be an essential element to our survival, but most of us consume way too much. According to the Dietary Guidelines for Americans 2020-2025, Americans consume on average 3,393 milligrams of sodium a day, though the daily recommended sodium intake is just 2,300 milligrams, or about one teaspoon of table salt.

鈉可能是我們生存的基本元素，但我們大多數(shù)人攝入太多。根據(jù) 《美國(guó)人飲食指南2020-2025》，美國(guó)人平均每天攝入鈉3393毫克，盡管每天推薦的鈉攝入量只有2300毫克，也就是一茶匙食鹽。

Consuming too much sodium has been linked to a number of serious health issues, including high blood pressure and an increased risk of heart disease and stroke (via CDC), not to mention uncomfortable and unsightly bloating from water retention (via Healthline). But before you decide to throw out all your shakers of table salt, sea salt, and pink Himalayan salt, you should be aware that around 75% of most dietary sodium consumption actually comes from processed foods and eating out (via Food Network). Only about 15% of sodium typically occurs naturally in food, with the remainder added during cooking and eating (via American Heart Association).

攝入過(guò)多的鈉與一系列嚴(yán)重的健康問(wèn)題有關(guān)，包括高血壓、心臟病和中風(fēng)的風(fēng)險(xiǎn)增加 ，更不用說(shuō)由于水潴留而引起的不舒服和難看的腫脹。但是，在你決定扔掉你所有的餐桌鹽、海鹽和喜馬拉雅粉紅色鹽瓶之前，你應(yīng)該知道，大約75% 的膳食鈉攝取實(shí)際上來(lái)自加工食品和外出就餐。通常只有大約15% 的鈉天然存在于食物中，其余的10%在烹飪和食用過(guò)程中獲取。

So how do we cut down on our sodium intake?

那么我們?nèi)绾螠p少鈉的攝入量呢?

First, be aware that a lot of foods contain sodium, including ones you may not suspect. In fact, the American Heart Association's "salty six" list of the top sodium sources in the American diet includes, in order, breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, burritos and tacos. That slice of bread might not taste salty, but it can pack in quite a lot of sodium, which adds up over time.

首先，要知道很多食物都含有鈉，包括那些你可能不會(huì)懷疑的食物。事實(shí)上，美國(guó)心臟協(xié)會(huì)列出的美國(guó)飲食中最主要的鈉源“咸六條”依次包括面包和面包卷、比薩餅、三明治、冷切和腌肉、湯、玉米煎餅和玉米卷。那片面包可能嘗起來(lái)不咸，但是它含有大量的鈉，這些鈉會(huì)隨著時(shí)間的推移而累積起來(lái)。

It's also important to pay attention to nutritional labels and ingredient lists, especially since the same food products from different manufacturers can contain wildly different levels of sodium. Look for labels indicating "unsalted" (no sodium added, though there may still be naturally occurring sodium), "reduced sodium" (more than 25% reduction in sodium than naturally occurring), "low sodium" (140 milligrams per serving), "very low sodium" (35 milligrams per serving), or "sodium free (less than 5 milligrams a serving) (via University of Michigan Medicine). Also look for hidden sources of sodium in the ingredient list. A good clue is that they all contain the word sodium in their name, though they are often items that you may not associate with sodium, such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium benzoate, and disodium phosphate.

同樣重要的是要注意營(yíng)養(yǎng)標(biāo)簽和配料表，特別是因?yàn)閬?lái)自不同制造商的同一種食品可能含有不同含量的鈉。尋找標(biāo)明“無(wú)鹽”(不添加鈉，盡管可能還有天然鈉)、“少鈉”(鈉含量比天然鈉含量減少25% 以上)、“低鈉”(每份140毫克)、“微量鈉”(每份35毫克)或“不含鈉(每份少于5毫克)”的標(biāo)簽。還要在成分表中尋找鈉的隱藏來(lái)源，一個(gè)很好的方式是，尋找名字中都含有鈉這個(gè)詞的成分，盡管它們通常是一些你可能不會(huì)聯(lián)想到鈉的物品，比如味精、碳酸氫鈉、苯甲酸鈉和磷酸一氫鈉。