罐裝蔬菜鈉超標(biāo)，食用一定要注意

Salt is crucial for our overall health. Sodium balances fluids in the body and is crucial for nerve function (via Harvard Health). It also controls blood pressure and blood volume. However, although sodium is vital for the human body, it doesn't take much to perform these functions. Too much sodium is a much bigger issue for most people than too little, especially in the United States.

鹽對我們的整體健康至關(guān)重要。鈉平衡體內(nèi)液體，對神經(jīng)功能至關(guān)重要。它能還控制血壓和血容量。然而，盡管鈉對人體至關(guān)重要，但執(zhí)行這些功能并不需要太多。對大多數(shù)人來說，鈉過多比鈉過少要嚴(yán)重得多，尤其是在美國。

Sodium is a common ingredient in many packaged foods. It acts as a preservative and adds flavor, so food manufacturers have many reasons to add it to their products. Unfortunately, so much sodium is added to these products that just a few servings can take up your entire daily allotment. According to Healthline, one cup of canned peas contains 620 milligrams of sodium, which is 26% of the recommended daily intake for an adult. You can significantly reduce the amount of sodium you eat when consuming canned vegetables by rinsing them before you prepare them.

鈉是許多包裝食品中的常見成分。它可以作為防腐劑并增加風(fēng)味，因此食品制造商有很多理由將其添加到產(chǎn)品中。不幸的是，這些產(chǎn)品中添加了太多的鈉，只有幾口就可以占據(jù)你每天的全部配給量。據(jù)Healthline網(wǎng)站報道，一杯罐裝豌豆含有620毫克鈉，是成年人每日推薦鈉攝入量的26%。當(dāng)你食用罐裝蔬菜時，你可以通過在準(zhǔn)備階段多次清洗來顯著減少鈉的攝入量。

Canned soup is another place to watch out for sodium. According to Eat This, Not That!, one can of soup contains about 1,200 to 1,400 milligrams of sodium on average. That is over half the daily recommended intake for most adults.

罐頭湯是另一個要注意鈉含量的地方。根據(jù)Eat This, Not That!!介紹，一罐湯平均含有1200到1400毫克的鈉。這是大多數(shù)成年人每日推薦攝入量的一半以上。

Side effects of too much sodium

鈉過量的副作用

According to the FDA, adults should consume no more than 2,300 milligrams of sodium per day. However, most adults consume an average of 3,400 milligrams per day. There are many negative side effects of eating too much sodium. According to Healthline, a high sodium intake can cause water retention and increased thirst. It can also lead to high blood pressure, heart disease, and an increased risk of developing certain types of cancer.

根據(jù)FDA的規(guī)定，成年人每天攝入的鈉不得超過2300毫克。然而，大多數(shù)成年人平均每天攝入3400毫克。吃太多的鈉有很多負(fù)面的副作用。據(jù)Healthline報道，高鈉攝入會導(dǎo)致水潴留和口渴加劇。它還可能導(dǎo)致高血壓、心臟病，并增加患某些類型癌癥的風(fēng)險。

You can reduce your sodium consumption by limiting processed and canned foods in your diet. Prepare your own foods when possible and opt for fresh or frozen vegetables and meats instead of canned. Limit the amount of salt you add to foods and choose to flavor your food with other sodium-free seasonings instead. Finally, be sure to read the nutrition labels of all packaged foods. Sodium is hidden in everything from soup to bread to cereal these days. Avoid foods with added salt as much as possible.

你可以通過限制飲食中的加工食品和罐裝食品來減少鈉的攝入。如果可能的話，自己準(zhǔn)備食物，選擇新鮮或冷凍的蔬菜和肉類，而不是罐裝的。限制食物中添加的鹽量，并選擇用其他無鈉調(diào)味品來調(diào)味。最后，一定要閱讀所有包裝食品的營養(yǎng)標(biāo)簽。如今，從湯到面包再到谷類食品，鈉都隱藏在所有東西中。盡量避免添加鹽的食物。