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        長江云客戶端

        長江云公眾號

        注意!!!“重口味”在慢慢毀掉中國人

        如果這么一桌子放在你面前

        你的第一反應是不是“重口味”

        但其實

        我們的生活早已被“重口味”所占據

        甚至一天不吃“重口味”

        就會渾身難受

        重口味--非常不健康的飲食方式

        過甜

        傷心臟、易肥胖、壞牙齒

        研究發現:兒童每周少喝1份含糖飲料就能改善心臟健康狀況,降低今后患上心臟病的風險。兒童所喝的含糖飲料份數越多,他們血液中的甘油三酯含量就越高。

        糖攝入過多,會增加超重和肥胖的發生風險。高糖飲食是直接造成糖尿病和心血管疾病的危險因素。

        飲用含糖飲料后,口腔里的細菌可以使糖和食物殘渣發酵形成牙菌斑。含糖的碳酸飲料有一定酸度,長期飲用會酸蝕牙齒,增加患齲齒風險。

        過咸

        傷血管、傷腦、傷腎、傷骨骼

        高鹽膳食所致攝鹽量過高,是誘發高血壓的一個重要因素。長期吃太咸,過多的鈉離子就會進入到血液里,使血管內滲透壓增高,過高的滲透壓引起更多的水分進入血管從而引起高血壓。

        攝鹽量過高可使腦卒中的發生率增加。雖然食鹽與腦卒中的這種關聯機制目前尚不十分明了,但降低攝鹽量,不僅使血壓下降,而且可減輕動脈硬化的程度,從而有效地降低腦卒中的發生率。

        膳食攝鹽量高會加重腎臟的負擔,影響腎臟功能,可加速腎臟病人腎功能的減退。因此,腎臟病患者一定要控制鈉鹽的攝入量。

        膳食鹽量是排鈣的主要決定因素,攝鹽量越高,尿鈣也就越高。研究表明,低鈣攝量以及高鹽攝量所致高尿鈣,是導致骨骼中的鈣減少,引起骨質疏松的重要原因。

        過辣

        傷腸、傷胃、膽囊炎

        辣雖然能增進食欲,但是不宜多食。過食可引起頭昏、眼干,口腔、腹部或肛門灼熱,疼痛,腹瀉。還會誘發潰瘍、傷及腸胃,間接導致高血壓、高血脂、糖尿病等慢性疾病。

        吃得太辣不僅使循環血量劇增,心跳加快,心動過速,也可能妨礙原有的心腦血管病及肺內病變的康復。

        另外,過辣會刺激膽囊,尤其慢性膽囊炎、膽石癥的人。對于慢性胰腺炎的病人,貪辣容易使病情發作。人到中年,咽炎、慢性氣管炎、口腔問題等,因辣椒素的刺激,更是使病情遷延不愈。辣椒素的刺激,使胃腸黏膜充血水腫,胃腸蠕動劇增,影響消化功能的恢復。

        過油

        三高、肥胖、傷心腦

        吃油多,攝入過多的飽和脂肪,熱量高,容易導致血液里膽固醇增加,加速血管變窄,再加上肥胖一來,過多的營養脂類、糖類滯留在體內,時間一長就容易引發高血脂、高血糖、高血壓。

        除了造成肥胖,還會導致血液中脂肪酸過多。脂肪酸過剩時主要以甘油三酯形式貯存,沉積在血管里造成動脈硬化,形成血栓,引發心腦血管疾病。

        溫馨提示:很多人喜歡吃動物內臟、燒烤等多油脂、高膽固醇的食物。再加上久坐不動,體內脂肪堆積,三高無形中飆升。這樣的生活習慣,很可能導致腦梗塞、腦出血、中風等腦血管疾病,從而誘發血管性癡呆。

        如何改善?

        減鹽

        很多人平時做飯只是憑感覺或者口味來添加食鹽,即使知道每日食鹽攝入量,做飯時也不可能用天平或者秤稱量。為了防止吃太多鹽,建議大家做飯時使用定量鹽勺,使用2克定量鹽勺時,每一平勺食鹽量為2克,每人每天不超過6克。

        除了控制鹽量外,還建議大家選擇低鹽醬油,減少味精、雞精、豆瓣醬、沙拉醬和調料包的用量。嘗試用辣椒、大蒜、醋和胡椒等為食物提味。其實,少放5%-10%的鹽并不會影響菜肴的口味。

        另外,大家要少吃榨菜、咸菜和醬制、高鹽的包裝食品,比如香腸和罐頭食品等。建議大家選擇食用新鮮的肉類、海鮮和蛋類。

        一些方便食品和零食雖然嘗起來感覺不到咸味,但都含有較多的不可見鹽,建議大家少吃這類“藏鹽”的加工食品。

        在減少吃鹽量的過程中,味覺對咸味的需求會隨著時間的推移逐漸降低,慢慢的你就會習慣清淡口味。

        減油

        《中國居民膳食指南》推薦,健康成年人每人每天烹調用油量不超過25-30克。一家三口,大約每天是75-90克油,把全家每天應食用的烹調油倒入帶刻度的控油壺,炒菜用油均從控油壺中取用,堅持家庭定量用油,便能輕松和準確地控制用油總量。

        大家在平時外出就餐時,要少吃或不吃炸雞腿、炸薯條、油條油餅等油炸食品。

        值得注意的是,烹飪菜品時一部分油脂會留在菜湯里,因此建議大家吃飯時不要喝菜湯或吃湯泡飯。在超市購買食品時,要選擇含油脂低,不含反式脂肪酸的食物。

        減糖

        平時我們應減少添加糖的攝入(不包括天然水果中的糖和主食中的天然碳水化合物)。

        添加糖是指人工加入到食品中的糖類,常見的有蔗糖、果糖、葡萄糖等。而我們日常生活中的白砂糖、冰糖、紅糖都屬于蔗糖。

        《中國居民膳食指南》推薦成年人每人每天添加糖攝入量不超過50g,最好控制在25g以下,糖攝入量控制在攝入總能量的10%以下。

        含糖飲料是兒童青少年攝入添加糖的主要來源,建議孩子們平時不喝或少喝含糖飲料,用白開水替代飲料最好。嬰幼兒建議以喝白開水為主,制作輔食時,也應避免人為添加糖。

        大家平時也應減少食用高糖類包裝食品,建議少吃餅干、冰淇淋、巧克力、糖果、糕點、蜜餞、果醬等食品。

        大家可以嘗試用辣椒、大蒜、醋和胡椒等調料為食物提味,減少味蕾對甜味的關注。在外就餐時盡量少選擇糖醋排骨、魚香肉絲、紅燒肉、拔絲地瓜、甜湯等含糖量較多的菜品。

        好身體離不開健康飲食

        很多疾病

        都與高油高鹽高糖的飲食習慣

        息息相關

        希望大家

        都能從現在開始清淡飲食

        由內而外的

        為身體健康打好基礎

        來源:長江云

        (編輯:郭小涵 審核:蔣艷)

        違法和不良信息舉報電話

        鄂公網安備 42010602000216號

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