改变盐分饮食习惯.docVIP

改变盐分饮食习惯——从现在开始 Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding salt or sodium. 　　探寻每日真正所需钠量，避免高钠食品，以及如何低盐、低钠地准备美食。 By Mayo Clinic staff 梅奥医学中心员工　著 Youve been trying to eat less sodium — just a pinch of table salt on your baked potato and a dash on your scrambled eggs. But a pinch here and a dash there can quickly add up to unhealthy levels of sodium. Consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium. And its not just table salt you have to worry about. Many processed and prepared foods already contain lots of sodium — and its these foods that contribute the most sodium to your diet. 　　一直以来，你都在想尽办法减少钠的摄入——只敢在烤土豆里放一小撮盐，炒蛋里加一小把盐。然而，这里一小撮，那里一小把会让你体内的钠快速升高，对身体不利。试想仅一勺食盐中钠的含量就为2325毫克, ?更何况你要担心的还远不止食盐。许多加工好的食品和预制食品本身就含有大量的钠——而且这些食物才是你饮食中摄取的大部分钠的来源。 If youre like many people, youre getting far more sodium than is recommended, and that could lead to serious health problems. See how sodium sneaks into your diet and ways you can shake the habit. 　　如果你也跟多数人一样，钠摄取量远远地超过标准，这将给你带来严重的健康问题。让我们看下钠是如何在不知不觉中进入你的饮食以及如何才能改变你的盐分饮食习惯吧。 Sodium: Essential in small amounts 　　微量的钠对身体极为重要 Your body needs some sodium to function properly because it: 　　机体需要钠才能正常运转，因为它： Helps maintain the right balance of fluids in your body 　　维持人体的体液平衡　　 Helps transmit nerve impulses 　　辅助神经冲动传递 Influences the contraction and relaxation of muscles 　　影响肌肉收缩与放松 Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine. 　　人体内的肾脏自动调节钠平衡，保证身体健康。当钠含量偏低时，它保持体内的钠；否则，它将多余的钠通过尿液排出体外。 But if for some reason your kidneys cant eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood