Do you know the "five sins" of heavy flavors?

 

In the Chinese menu, saltiness plays a very important role
.

 

It is said that Ham was "savoring the first」
.

 

There is a saying: seven things to open the door, firewood, rice, oil, salt, sauce, vinegar, tea
.
This sauce and vinegar are also based on salty and fresh food
.

 

With the integration of food culture, many places that were originally referred to as "light food" have become more and more heavier in taste
.
Regardless of region, people are more and more fond of "delicious taste .
" However, in the pursuit of taste stimulation, do you know that salt may cause you to change various diseases? Today I will count down the "five sins" of salt for everyone
.

 

Do you know the "five sins" of heavy flavors?

 

Charge 1: Hypertension, cardiovascular disease and stroke

 

At present, many studies have confirmed that salt intake is related to blood pressure
.
In the earliest animal experiments, it was found that high salt intake would raise blood pressure
.
Later, in many population epidemiological surveys, it was also found that if the salt intake in the diet increases, it will increase blood pressure; but after reducing the salt intake, blood pressure will have a tendency to decrease [3]
.
The main ingredient of table salt is sodium chloride
.
Excessive intake of sodium ions will cause the adrenal glands and brain tissue to release a factor, which will increase the excitability of cells and become more prone to "agitated", resulting in arterial contraction and increased blood pressure [4]
.

 

Elevated blood pressure is the main cause of cardiovascular disease.
About 62% of strokes and 49% of coronary heart disease are caused by hypertension [5]
.
A study in the "Stroke" magazine surveyed 2657 people in their 60s in the United States and found that the daily salt intake exceeds 4 grams (calculated as sodium), and the risk of stroke is significantly higher than eating less salt per day.
People with less than 1.
5 grams, and every 0.
5 grams of daily salt intake increases the risk of stroke by 17% [7]
.
Similarly, a prospective study analyzed the relationship between salt intake and cardiovascular disease.
The researchers measured the sodium content of 2436 Finns and found that when their daily salt intake increased by 6 grams, they died of coronary heart disease.
The number of patients has increased by 56%, and the number of deaths from heart disease has increased by 36%[6]
.
Long-term high-salt diets increase the risk of hypertension, which in turn makes people more susceptible to cardiovascular diseases such as stroke and coronary heart disease
.

 

Charge two: liver and kidney disease

 

The kidney is an important metabolic organ of the human body.
Many of the metabolic wastes of the human body are passed through the kidney and eventually excreted in urine
.
Increased protein content in urine is a danger signal of kidney damage and kidney disease [8]
.

 

Salt is also excreted through the kidneys through urine
.
In animal experiments, it was found that high salt intake would increase the amount of protein in urine; later, continued research in the human body also found that high salt intake would also increase the protein content in urine.
And this is precisely the danger signal of kidney function problems [8]
.
A comprehensive analysis of the population research evidence on salt and kidney disease published between 1966 and 2004 suggests that a high-salt diet will increase the burden on the kidneys, cause kidney damage, and may increase the risk of kidney disease [9]
.
The British “Consensus Action on Salt and Health” organization (CASH) also suggested that too much salt can increase the risk of kidney disease, and it is necessary to be more cautious for people with poor kidney function[8]
.

 

Do you know the "five sins" of heavy flavors?

Three counts: osteoporosis and kidney stones

 

Although epidemiological investigations and studies have long found that people who have a long-term high-salt diet are more likely to suffer from diseases such as kidney stones and osteoporosis, the reasons have not been understood for a long time
.
Recently, medical researchers at the University of Alberta have discovered through animal experiments and cell experiments that it may be caused by sodium ion metabolism [10]
.

 

Table salt contains sodium ions.
Studies have found that the metabolism of sodium and calcium in the human body is related, and they are regulated by the same molecule
.
When sodium ions are excreted from the human body, they also carry a part of calcium ions, so the excretion of calcium will increase
.
If the usual dietary salt intake is too much, the increase in sodium excretion will also increase the excretion of calcium, and the level of urinary calcium will increase [10], which may lead to bone thinning and osteoporosis, and also increase the risk of fractures
.
In addition, the increase of calcium ions in urine will also increase the risk of kidney stones[4][10]
.

 

Charge four: stomach cancer

 

In 1996, the European Cancer Prevention Center conducted a survey on the relationship between dietary salt intake and the incidence of gastric cancer in more than 5,700 people in 24 European countries.
The ages of these people under the survey were all between 20-49 years old.
The results It was found that the incidence and mortality of gastric cancer were higher in people with long-term high-salt diet [11]
.
Beginning in 1999, the Japanese Cancer Society conducted an 11-year dietary survey on more than 40,000 middle-aged people aged 40-59 to explore the relationship between salt intake and gastric cancer.
The results found that excessive dietary salt intake was also accompanied by excessive dietary salt intake.
Higher incidence of gastric cancer [12]
.
The University of London survey found that in 2010, there were more than 7,000 gastric cancer patients in the UK, of which about a quarter (1694 patients) were related to excessive salt intake [13]
.
Eating too much salt for a long time may indeed increase the risk of stomach cancer
.

 

Five counts: obesity

 

Everyone should have had this experience: after eating salty things, they feel very thirsty and want to drink water
.
Studies have shown that if your daily salt intake is 10 grams, when you reduce it by half (to 5 grams), the amount of water you drink will be reduced by approximately 350 ml [13]
.
Therefore, the amount of salt intake will affect how much water you want to drink.
Generally speaking, if you eat more salt, you will drink more water
.

 

Excessive salt intake is no longer healthy.
What's more unhealthy is that after studying the eating habits of more than 1,600 adolescents in the British National Diet and Nutrition Survey, they found that salt intake and sweet drink intake are significantly positive.
Related, the more salt you eat, the more sweet drinks you drink
.
Drinking a lot of sweet drinks will increase sugar intake, and without increasing physical activity, it will lead to obesity, which will increase the risk of cardiovascular disease and diabetes [14]
.
If everyone usually drinks boiled water and eats a moderate amount, they are not worried about obesity
.
But I still want to remind everyone that eating salty and drinking plain water only dilutes the concentration of salt, but there is no change in salt intake
.

 

Salt can’t be uninhibited

 

Eating more salt is not good for health, it is better to eat less
.
Salt will increase the risk of various chronic diseases, which in turn will increase mortality
.
As mentioned earlier, the average salt intake in the United States exceeds 10 grams
.
In response to this situation, studies have analyzed the relationship between dietary salt intake and health in the United States.
It is believed that if the average salt intake in the United States is reduced to 3 grams per day, it will reduce 60,000-120,000 patients with coronary heart disease and reduce 32,000– The emergence of 66,000 stroke patients can reduce the deaths of 44,000-92,000 patients and reduce the mortality rate [15]
.

 

Researchers from Queen Mary's College, University of London, UK, summarized recent research on salt and health and believed that excessive salt intake would indeed increase the risk of various chronic diseases mentioned above.
It is recommended to reduce salt intake and call on the world to "reduce salt"[ 16]
.
The health crime of long-term high salt intake is not inevitable.
On the one hand, the salt content in processed food remains high.
On the other hand, the consumption of processed food is also increasing.
The health crime of salt cannot be ignored
.
It is recommended that the daily diet should not be too focused on the taste, and should not pay too much attention to the "tasting", and try to eat as little salt as possible
.

 

How much salt should I eat every day?

 

In the latest version of the American Dietary Guidelines, the amount of salt used per day is about 3.
8 grams, which is about a little less than a beer cap
.

 

But it is worth noting that there are some foods that hide some "hidden salt.
" Excessive consumption is equivalent to "excess salt
.
"

 

Okay, here comes the question, what do you think of these foods?