「淡」而有味:讓健康選擇成為終生習慣






成長總會伴隨著改變。養成清淡口味,感受食物最本真的味道,是龔蓓苾成年後的健康轉變。在她口裡,「淡」反而才是最有滋有味的。

減鹽飲食的養成

從小長在漁村,習慣了鹹魚幹和醃制食品入飯的龔蓓苾從前並沒有太多健康飲食的意識,只知道吃鹹了會口渴。但如今,因為對自己和家人健康多了一分考慮,低鹽飲食成了新習慣。檸檬和辣椒是屢試不爽的「調味料」,代替鹽進行食物調味;蒸和水煮則是最常用的烹飪方式。當不斷嘗試之後,她發現其實減鹽並沒有想像那麼難,少鹽入菜、品嘗食物的原滋味也可以是家庭餐桌的樂趣。

而自從做了媽媽,培養孩子的健康飲食習慣也成了每日「工作」的一部分。除了選擇像原味堅果、原味酸奶等天然健康的食品,以身作則也是她一直踐行的。低鹽飲食、不吃零食、不吃垃圾食品,既是她的一種自律,也是樹立榜樣,影響著孩子的飲食選擇。

「淡」而有味:讓健康選擇成為終生習慣

減鹽常識大考驗

都說鹽吃多了會導致高血壓,《中國居民膳食指南》也建議成人每日鹽攝入量不超過6克。但減鹽除了少放少吃,其實也是一個技術活。而當面對「重口味形成就難改變」、「食物嘗起來不鹹就不鹹」等對鹽的錯誤認知時,我們更需要保持清醒頭腦,用科學知識武裝自己,讓「低鹽飲食」切切實實地成為健康生活的一部分。

睜大眼睛,小心隱形鹽

日常生活中,人們往往無法準確判斷自己每天吃了多少鹽。如今,生活節奏加快,加工食品越來越多地出現在我們的飲食中。但值得注意的是,加工食品中往往含有的大量鹽分,吃進肚裡就會變成身體負擔,導致血壓升高。所以,購買食品時,鹽量需要你的特別關注。而在面對琳瑯滿目的食品時,如何快準狠地選擇更健康,就需要點小技巧了。

預包裝食品需要在其包裝上明確標註「營養標籤」,向消費者提供食品營養成分信息和特性的說明。其中鈉作為四種核心營養素之一,以每100克或每份食品中的毫克量標註在營養成分表中。1克鹽中約含400毫克鈉,用營養成分表中的鈉含量做一個簡單的「除以0.4」的數學換算,就可以得出每份食品的鹽含量。同種食品,含鹽量也是大有不同。所以,購買食品前,一定要仔細閱讀標籤,挑選更健康的那一種哦!

「淡」而有味:讓健康選擇成為終生習慣

讓健康選擇成為終生習慣

健康是一種態度,也是一種選擇。2018年已走入尾聲,而在即將跨入新一年之時,我們希望所有關於健康的美好祝願和努力能為大家帶來不一樣的改變。今年七月,我們攜手《時尚健康》發起了「鹽不過6」減鹽活動。得益於知名明星和營養師的支持,我們得以傳達這一重要信息:讓味蕾轉向更清淡、更健康的食物並非不可能。而在即將到來的2019年,讓我們和所有的你們繼續一起,選擇健康,「鹽不過6」!

「淡」而有味:讓健康選擇成為終生習慣

Tastes Just Right: Make healthy choices a lifelong habit

We all change as we grow up. Adapting to a lighter taste and enjoying the original, unsalted flavour of food are healthy changes Ms. Gong Beibi adopted in her adulthood. To her, a lighter, low-sodium flavour is the tastiest.

「淡」而有味:讓健康選擇成為終生習慣

(Please refer to the first video in above)

Fall in love with a low sodium diet

Growing up in a village by the seaside, Ms. Gong Beibi often had salt-dried fish and pickled foods for meals. She didn’t know much about healthy diets and only knew if she ate too much salty foods, she often felt thirsty. But as an adult and to improve her health, she changed to a low-sodium diet. Lemon and chili are the two substitutes she and her family use the most as alternatives for salt; steam and boiling are the cooking style for her family. In fact, after trying for a while, she found reducing salt in meals was actually not that difficult. Less salt and tasting the original flavour of foods can be fun for the family dining table.

In addition, as a mum of a 6-year-old boy, nurturing her son to form a healthy diet also becomes one of Ms. Gong Beibi’s daily 「priorities.」 Choosing natural and healthy foods like unsalted nuts and homemade yogurt is only part of it. 「Walking the talk」 to follow a low sodium diet and to avoid snacks and junk foods is also her way to show self-discipline, which sets an example for her son on his food choice.

「淡」而有味:讓健康選擇成為終生習慣

Salt reduction common sense challenge

Too much salt intake is a risk factor for hypertension. And according to the Chinese Nutrition Guidelines, adults are recommended to consume no more than 6 grams of salt every day. However, in addition to making the effort to add less salt, we need to be informed about the salt content in our diet. There are many myths about salt, like 「once a strong taste is formed, it cannot be changed」 and 「if it doesn’t taste salty, it must not have high sodium content,」 we need to be clear about the science. By doing so, we can truly adopt a low sodium diet as part of our healthy life.

「淡」而有味:讓健康選擇成為終生習慣

(Please refer to the second video in above)

Watch out for the hidden salt

People may not realize how much salt they consume in their daily lives. Nowadays, processed foods comprise a bigger and bigger percentage of our daily food intake. However, most processed foods contain too much salt, which can raise blood pressure. Therefore you need to pay a special attention to the amount of salt in each product when shopping. How you can quickly assess the healthier option when buying different kinds of packaged foods? You need some tips.

Processed foods are required to include nutrition labels on its package, to provide consumers with the nutrient content and properties. As one of the four core nutrients, sodium is labelled in milligrams per 100 grams or per serving of food. One gram of salt contains about 400 mg of sodium. So to get the salt content in a serving of food, a simple mathematic calculation of dividing the amount of sodium by 0.4 would apply. Please read the label when you buy foods and pick the healthier option!

「淡」而有味:讓健康選擇成為終生習慣

Make healthy choices a lifelong habit

Health is an attitude, but also a choice. As we are approaching the end of 2018, we hope we have been able to provide you with the information and tips you need to stay healthy. In July of this past year, we joined up with Trends Health for the 「Yanbuguo6」 (salt no more than 6) campaign for salt reduction efforts. And the support from well-known celebrities and nutritionists further enabled us to share with you our core message that switching to lighter and healthier foods is not impossible! In the coming year of 2019, join us in choosing health and practicing 「Yanbuguo6」!

「淡」而有味:讓健康選擇成為終生習慣