The living conditions have become better, and restaurants have gradually become commonplace in people’s lives. However, behind the delicious, there are some hidden health problems, such as oil, salt intake often exceed the standard, over time lead to obesity, high blood pressure, but also induce diabetes, stroke, and even tumors. In response, the governments of the United States, Britain, and other countries have proposed to the people to go out for dinner. Our residents also face the same problems, but lack the relevant scientific research support. Recently, Wang Zhu, a researcher at the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention, conducted a survey on the dietary nutritional consumption of Beijing restaurant diners, which disclosed the nutritional status of domestic restaurants.
The old eats chronic diseases
Wang Zhu told reporters that a total of 2,204 visitors to the restaurant were investigated in this study, involving 998 kinds of dishes, including 167 kinds of staple foods, 240 kinds of cold dishes, 557 types of cooking dishes, and 34 kinds of soups. The results of the survey showed that the intake of fat and sodium per person for one meal at the next restaurant exceeds the recommended intake throughout the day and must be taken seriously.
The survey results show that there are three major problems when people go out to eat.
First of all, the oil has more salt. The Chinese Nutrition Society recommends that the daily salt intake should not exceed 6 grams (2,200 milligrams sodium), and the number of sodium that is eaten by the people in the next restaurant is 2902 milligrams. The amount of meal eaten is more than one day after the recommendation.
Second, there are too many livestock and poultry meats. China's resident dietary guidelines recommend that daily intake of livestock and poultry meat should be controlled between 50 and 75 grams for adults, and 120 grams for meat from outside meals, plus 50 grams of fish and eggs. The total food intake is high.
Third, staple foods are relatively few and overly refined. People tend to prefer finely-made snacks and pasta to make restaurants less energy-efficient than carbohydrates. Experts advise that if you eat this way for a long time, it will inevitably lead to high rates of chronic diseases.
1. Staple food: noodles dumplings are the most salty
The survey found that pastas have a high salt content and are generally higher than rice. The noodles are the most salty, and a small bowl of noodles (50 grams) just contains noodles containing 350 milligrams of sodium, plus a higher salt content of the seasoning. Other high-salt staple foods were dumplings, homemade cakes, and steamed buns. In our impression, the fried rice with salty taste was ranked behind.
Wang Zhu suggested that when dining out, try to choose a simple staple food, such as white rice, white steamed bread, cooked coarse grains and so on. If you want to drink porridge, try to choose porridge with meat, such as preserved egg porridge, boat porridge, may wish to choose red bean porridge, mung bean porridge, corn porridge and so on.
2. Cold dishes: Small dishes are also heavy flavors
People often think that light dishes can serve as appetizers, seasonings, and serve as a main dish. Surprisingly, this survey found that cold dishes in restaurants are often “heavyâ€. 100 grams of aquatic cold dishes (such as cold jellyfish, salted fish, etc.), soy sauce and other sodium content up to 500 mg, followed by eggs, meat, bacteria and algae, soy products category. The sodium content of cold vegetables is relatively low, 280 mg.
Wang Zhu suggested that sauces, pickles, and other cold dishes have a lot of salt, so it's best to eat less. Cold vegetables are light and can be eaten properly. It is recommended to choose lettuce sauce when ordering cold dish and try to eat less salt.
3. Hot dishes: Four kinds of practices are very salty
The hot dishes cooked are high-salt "hard-hit areas," and are cooked in various ways such as frying, stewing, boiling, deep-frying, simmering, etc. The salt content is not low. Judging from the variety of vegetables, the average sodium content of fish and meat dishes (including broth) is 440 mg/100 g or more, the cooking type is about 250 mg/100 g, and one dish (eight-inch dish) with meat is used for cooking. The sodium intake has far exceeded the recommended one-day intake. In terms of cuisine, Sichuan cuisine is often high in oil and salt, such as boiled pork, etc. Northeastern cuisine is good stew, and salt is added to the soup. In terms of cooking methods, casseroles, griddles, brines, and musks are often salty.
Wang Zhu suggested that in order to control salt, it is necessary not only to control salty but also to control "fresh" taste. Because many flavorings such as salt, soy sauce, monosodium glutamate, chicken essence, etc. are the main sources of sodium, and salt control is to control sodium. When ordering, we must not only pay attention to meat and vegetarian dishes, color matching, but also pay attention to the mix of cooking methods, try to eat less salt foods. Finally, Wang Zhu called on consumers to take the initiative to require restaurants to reduce salt, and the entire community to call for and create a low-salt dining environment. The restaurant should also gradually improve the savory grading and divide the salty taste of the dishes into different grades to meet the needs of different groups of people.
When you are hungry for a hot meal, you have a lot of people's choices. Convenient food, meals, and delicious food are all values, but from the perspective of nutrition and health, there are a lot of rice bowls. Excessive oil and salt problems exist. If you eat this type of rice dumpling for a long period of time, you may run a risk of high blood fat.
4. More salty vegetables
Dark soy sauce, while shining bright oil, everywhere. Although this type of rice topped with rice is delicious and eaten appetizing, it may also cause excessive salt and fat intake, especially for people with obesity and high blood pressure. For healthy people, it should also reduce the consumption of such food. The number of meals.
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