2012 (184)
2013 (149)
2014 (83)
麵包。
一片麵包含鹽量高達50~250毫克。如果你經常吃西式早點或者漢堡，那麽麵包很可能成為你的供鹽大戶。因此，在購買前查看標簽，從源頭上判斷自己是否鹽量超標。此外，盡量選擇全麥麵包，或自己動手烤麵包。
冷切肉。
包括火腿、臘肉以及西式的培根、熏肉、醃肉等加工肉類，其含鹽量高到不可思議。90克冷切肉（約3片）中就含有450毫克~1克鈉鹽。因此，最好的辦法是避免購買加工肉類，自己在家做，鹽量才能更好地控製住。
披薩餅。
在麵餅、醬料和奶酪中，都含有相當數量的鹽分，常規大小的一角披薩含鹽量就可能達到600毫克。因此，艾克凱姆建議選擇蔬菜多的披薩餅，每餐別超過兩角，避免經常食用。
食鹽過多有損健康
1.限鹽可以降血壓
通過對群體調查結果進行分析，高鹽飲食的人群，其高血壓的發病率遠遠高於低鹽飲食的人群。我國高血壓患病率年均約7%，而且呈北高南低的明顯差異，這和地區間鹽分攝入量的高低分布變化呈現出明顯的相關關係。
2.鹽多導致鈣流失
食鹽量過大是導致骨質疏鬆的罪魁禍首。因為腎髒每天都會將過多的鈉隨尿液排出體外，每排泄1000毫克的鈉，同時損耗大約26毫克的鈣。人體需要排掉的鈉越多，鈣的消耗量也越大，最終必然會影響到骨骼的正常生長。
控鹽“六妙招”：
1.烹調時多用醋、檸檬汁等酸味調味汁，替代一部分鹽和醬油，同時也可以改善食物口感，味道鮮美。
2.多采用蒸、烤、煮等烹調方式，多享受食物天然的味道，少放鹽。對於放了鹽的湯菜，避免喝菜湯。
3.多吃有味道的菜，如洋蔥、番茄、青椒、胡蘿卜等食物，用食物本身的味道來提升菜的口感。
4.做涼拌菜的時候，最後放鹽，少撒上一點兒鹽再放些醋，味道就很好。
5.用醬油等調味品時，用點、蘸的方式，而不是一次性將醬油都倒進菜裏麵。每6毫升醬油所含鈉離子等價於1克鹽中鈉離子的量。
6.不需要在所有的菜裏都放鹽，最後一道湯可以不放鹽。因為人口腔裏的鹽味是可以累積的，人們在吃其他菜的時候，在口腔裏已經留下了鹽分，所以最後喝湯的時候，即使不放鹽，味道也很好。
生命時報
http://www.prevention.com/food/healthy-eating-tips/3-salt-bombs-watch-out
那裏說的一片Regular Pizza不是“含鹽”600mg，而是“含鈉”600mg，也就是等價於含鹽0.6/0.4=1.5克！
我不吃匹薩（因為口味不喜歡）。醃肉、火腿我都是煮湯、煲粥用的，不直接食用。麵包，我用麵包機自己做，1.5磅一隻的麵包，其中完全不放鹽，因為食用麵包時，我是隨著“麵包伴侶”一起吃的。“麵包伴侶”中有鹽，所以麵包中就可以避免放鹽。避免“雙重”攝入鹽分是控鹽的一個重要手段。我的“麵包伴侶”通常有花生醬(Peanut Butter)、奶酪片、無脂牛奶等，均含鹽不菲。不放鹽的麵包容易腐敗，我是將麵包切片後放冰箱冷藏保存的。
Sodium Consumption and the American Food Supply
We all need a small amount (e.g., between about 180 mg and 500 mg per day) of sodium to keep our bodies working properly.
The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 mg of sodium per day. At the same time, consume potassium-rich foods, such as fruits and vegetables. However, if you are in the following population groups, you should consume no more than 1,500 mg of sodium per day and meet the potassium recommendation (4,700 mg/day) with food.
You are 51 years of age or older.
You are African American.
You have high blood pressure.
You have diabetes.
You have chronic kidney disease.
The 1,500 recommendation applies to about half of the U.S. population overall and the majority of adults. Nearly everyone benefits from reduced sodium consumption.
The Adequate Intake (AI) of 1500 mg per day is the recommended average daily sodium intake level. The IOM set the AI for sodium for adults at 1500 mg per day to ensure that the overall diet provides sufficient amounts of other nutrients and to cover sodium sweat losses in physically active individuals.
The Upper Limit (UL) of 2300 mg per day refers to the highest daily level of sodium that is likely to pose no risk of adverse health effects to almost all individuals in the general population. The UL is not a recommended intake and there is no apparent benefit to consuming levels of sodium above the Adequate Intake (AI).
The average daily sodium intake for Americans age 2 years and older is 3,436 mg.
Since the 1970s, the amount of sodium in our food has increased, and we are eating more food each day than in the past.
The vast majority of the sodium consumed is from processed and restaurant foods; only a small portion is used in cooking or added at the table.
謝謝！