The latest research from the Chinese Academy of Nutrition: Sodium, potassium and vitamin C are three nutrients in charge of health

Everyone wants to get sick less and not get sick. Ministry
2012
data show that China has confirmed more than
260 million
chronic diseases. It can be said that chronic diseases are becoming a major enemy in the face of health.
, may

15
, the Chinese Academy of Nutrition in

11th National Conference on Nutrition Sciencepublished some results show that if you can according to the standard intake of sodium, potassium, vitamin
C
three nutrients, including hypertension, coronary heart disease, stroke, cancer and other chronic diseases will be significantly reduced. How do I get these nutrients? The Life Times reporter interviewed Cheng Yiyong, president of the Chinese Nutrition Society, and Yang Yuxin, the new president of the Chinese Nutrition Society.Sodium Controlstudies have shown that reducing sodium intake can reduce blood pressure and the risk of chronic diseases associated with blood pressure without side effects on blood lipids and kidney function. China previously recommended
2.2
grams of sodium, and this time it is recommended that adults keep their daily sodium intake below
1.5
grams, or about
5
grams of salt.recommended measures: 1.
to improve cooking methods. When cooking with spices to highlight the fresh taste of food, such as ginger, garlic, fennel, etc. , with acid-flavored ingredients or spices to highlight salty, such as vinegar, tomatoes, lemons, etc. ;2.
use low sodium salts. Low sodium salts replace sodium ions with some potassium ions, but the saltiness remains the same.3.
be alert to salt in processed foods. There are many foods that are not salty to eat, but in fact add a lot of sodium or salt, such as white bread, cakes, biscuits, jelly and so on. Processed foods such as bacon, sausages and salted fish contain more salt. Therefore, when buying processed food should pay attention to the label, try to choose low sodium content.potassium canprevent stroke and help muscles contract normally. Potassium also has the effect of lowering blood pressure when high sodium intake leads to high blood pressure. Healthy people automatically excrete excess potassium, but patients with kidney disease need to control their potassium intake. Chinese not enough attention to potassium, the previous recommended amount of the Institute of Nutrition is adults daily intake of
2
grams of potassium, and many foreign countries recommended the amount of
3.6
to
4
grams, the new standard provides that to prevent chronic diseases, potassium intake should be more than
3.5
grams.recommended measures:the nature of potassium is relatively stable, not easy to lose from food, just eat more potassium-rich food can play a complementary role. Beans are potassium-containing

large households
"
, such as soybeans, black beans, green beans, red beans, etc., every
100
grams containing potassium up to

800

mg or more; Hot summer is coming, we may wish to drink more mung bean soup, porridge, not only can increase potassium intake, but also to replenish the water. In addition, eat some dried fruit, such as red dates, raisins, etc., they are

"
"
of potassium. However, when choosing dried fruit, to buy natural drying, did not add a lot of sugar, salt.vitamin
C
vitaminvitamin
C
is one of the essential antioxidant nutrients. Several studies have shown that high levels of vitamin
C
help prevent coronary heart disease, stroke, cancer, and death for different reasons. Previously, the Nutrition Society recommended vitamin
100
mg per day for adults, but now, in order to prevent chronic diseases, the Institute of Nutrition has set the recommended daily intake of
200
mg of vitamin
C
.recommended measures: 1.
eat more fruits and vegetables. Vitamin
C
rich foods are mainly fruits and vegetables. In general, vegetables contain more
C
than fruits. Common chili peppers, green peppers, radish, mustard and other vitamins
C
are very rich.2.
stir-fry or cold-fried vegetables. Vitamin
C
is very delicate, heat and water are easy to lose, in cooking should be washed and cut first, quickly fry, or can be hot, cold mix.3.
fruit raw. The high content of
C
fruits are sour dates, fresh dates, sea buckthorns, hawthorns, kiwis, citrus and so on. For example,


C
in 100 grams of fresh dates is
243
mg, and
100
g kiwi contains
C 62
mg. Some common tempered fruits, such as apples, pears, peaches, watermelons, etc.,
vitamin
C is very low.limit
vitamin
C intake is
1000
mg per day, if excessive there will be some safety risks. However, only through food intake is generally difficult to exceed the standard, on the other hand, many people do not eat enough, at this time can also choose to supplement with dietary supplements.