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"Science three weight loss in the kitchen" joint reminder

 Last Update: 2021-06-28
 Source: Internet
 Author: User

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"Science three weight loss in the kitchen" joint reminder

2021.
5

Joint Publishing Agency

Kexin Food and Health Information Exchange Center

Health Communication Branch of Chinese Preventive Medicine Association

Chronic Disease Prevention and Control Branch of Chinese Preventive Medicine Association

Food Hygiene Branch of Chinese Preventive Medicine Association

The "Report on Nutrition and Chronic Disease Status of Chinese Residents (2020)" shows that unhealthy life>
.

Long-term high-salt, high-oil, and high-sugar diets are important risk factors for diseases such as high blood pressure, high blood lipids, and obesity.
It also increases the risk of cardiovascular and cerebrovascular diseases, diabetes, and certain cancers
.
"Healthy China Action (2019-2030)" Adults' daily salt intake is not more than 5 grams, daily edible oil intake is not more than 25-30 grams, and daily added sugar intake is not more than 25 grams The goal of ①
.

It is estimated that most of the salt and oil in the diet of Chinese residents come from the kitchen, and cooking sugar is also one of the important sources of added sugar intake
.
Therefore, reducing the use of salt, oil and sugar in family kitchens, canteens and restaurants is essential to control the intake of salt, oil and sugar
.

In order to promote the "three reductions and three health" scientifically, and help the healthy China action, Kexin Food and Health Information Exchange Center, the Health Communication Branch of the Chinese Preventive Medicine Association, the Chronic Disease Prevention and Control Branch of the Chinese Preventive Medicine Association, and the Food Hygiene Branch of the Chinese Preventive Medicine Association, etc.
The four institutions jointly issued the "Science, Three Reductions, and the Key to the Kitchen" Joint Reminder
.

Kitchen salt reduction tips: less salt and control salt

• Sodium in salt is an indispensable element for regulating the physiological functions of the human body.
It plays an important role in maintaining normal physiological, biochemical activities and functions in the body.
Too little or lack of intake will cause fatigue, weakness, and fatigue, but long-term intake Too much intake will increase the risk of diseases such as high blood pressure and gastric cancer;

• Reducing the cooking salt by 5-10% usually does not have a significant impact on the taste of the dishes, and helps the people gradually adapt and develop a light and salt-less eating habit;

• The use of limited salt spoon ③, low sodium salt, reduced salt soy sauce, etc.
can also help the population control salt intake to a certain extent; however, it is recommended that patients with kidney disease consult their doctors, and it is not advisable to blindly choose low sodium salt;

• Cleverly choose natural ingredients and seasonings to enhance flavor and freshness, which will increase the diversity of food while helping to reduce the use of salt ④
.
For example, use onions, ginger, garlic, chili, pepper, etc.
to enhance the taste, and use lemon and vinegar to enhance the salty taste; seasonings such as chicken essence, monosodium glutamate, soy sauce, oyster sauce, and sauce contain high sodium, use them to increase freshness Appropriate and reasonable collocation should be used;

• Control the intake of salt, and also pay attention to reducing the intake of "invisible salt", such as noodles, bread, biscuits and other foods
.

Kitchen oil reduction tips: quantitative use of oil

• A graduated oil control pot can help people understand the amount of oil used in daily cooking.
It is recommended that residents plan the amount of oil reasonably according to the number and frequency of eating at home ⑥;

• Excessive intake of saturated fat is not good for health.
It is recommended to choose vegetable oils such as soybean oil, rapeseed oil, peanut oil, salad oil, etc.
for cooking, and avoid using animal oils;

• Although oil is the carrier of flavor and taste, it is recommended that you eat less heavy rapeseed products and focus on dishes with less or no oil;

• To control the intake of cooking oil, it is recommended to use more cooking methods such as steaming, boiling, boiled and cold, and less frying methods⑦;

• Vegetable soups or soup dishes are rich in flavor, but you need to be aware that there may be more slicks in them
.

Kitchen sugar reduction tips: control sugar

　　• Many traditional dishes contain a lot of sugar, such as sweet and sour pork ribs, braised pork, candied sweet potatoes, pot-wrapped pork, etc.
They should not be eaten frequently⑧;

　　• When cooking at home, you should consciously control the use of sugar, such as adding less or no sugar when cooking, cooking porridge or soy milk;

　　• Skillfully use fruits to bring sweet taste to dishes, for example, you can add sweet fruits when cooking dishes, thereby reducing the use of sugar in dishes;

　　• Pay attention to the "invisible sugar" in the kitchen, such as ketchup, salad dressing, sweet noodle sauce, jam and other sugary sauces;

　　• For those who need to reduce sugar, sweeteners such as xylitol and erythritol can be used instead of sugar when cooking
.

Tips for Dining Out: Smart Choice

　　• Order dishes reasonably according to the number of people dining together to promote health and reduce waste;

　　• Pay attention to the combination of meat and vegetables, mainly light-flavored dishes, supplemented by heavy-flavored dishes;

　　• Choose boiled water and tea as beverages.
If you drink beverages, it is recommended to choose small packages or low-sugar and sugar-free beverages.
Fresh fruits can be used instead of desserts;

　　• When ordering take-out, you can ask the merchant to put less salt, oil, and sugar
.

　　Everyone should be the first person responsible for their own health
.
Let us start from the kitchen, practice the "three reductions", control salt, oil and sugar, share a healthy life, and build a healthy life together.

Reference source:

　　① Healthy China Action (2019-2030)

　　② People's Health Network, "Do a good job of "three reductions and three health", and build a solid foundation for health"

　　③"Healthy China Action (2019-2030)", Action for Reasonable Diet

　　④ "Chinese Residents' Dietary Guidelines 2016 Popular Science Edition", 61 pages

　　⑤ "National Nutrition Plan (2017-2030)", eating dynamic balance action

　　⑥ "Chinese Residents' Dietary Guidelines 2016 Popular Science Edition", 61 pages

　　⑦"Chinese Residents Dietary Guidelines 2016", 111 pages

　　⑧ "Chinese Residents' Dietary Guidelines 2016 Popular Science Edition", 67 pages

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