低钠饮食指南
低钠饮食
钠的主要来源是食盐. The average American eats five or more teaspoons of salt each day. This is about 20 times as much as the body needs. In fact, your body needs only 1/4 teaspoon of salt every day. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Many foods that do not taste salty may still be high in sodium. Large amounts of sodium can be hidden in canned, processed and convenience foods. And sodium can be found in many foods that are served at fast food restaurants.
Sodium controls fluid balance in our bodies and maintains blood volume and blood pressure. Eating too much sodium may raise blood pressure and cause fluid retention, which could lead to swelling of the legs and feet or other health issues.
限制饮食中的钠, 一个常见的目标是每天吃少于2个,每天摄入1000毫克钠.
减少盐摄入量的一般指南
- Eliminate salty foods from your diet and reduce the amount of salt used in cooking. 海盐并不比普通盐好.
- 选择低钠食物. Many salt-free or reduced salt products are available. When reading food labels, low sodium is defined as 140 mg of sodium per serving.
- Salt substitutes are sometimes made from potassium, so read the label. If you are on a low potassium diet, then check with your doctor before using those salt substitutes.
- Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. 把盐瓶从桌子上拿下来.
- Read ingredient labels to identify foods high in sodium. Items with 400 mg or more of sodium are high in sodium. 高钠食品添加剂包括盐, 盐水, 或者其他标着钠的项目, 比如味精.
- 多吃家常菜. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixes.
- Don't use softened water for cooking and drinking since it contains added salt.
- Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.
- For more information; food composition books are available which tell how much sodium is in food. 在线资源,如www.calorieking.Com也列出了金额.
肉类,家禽,鱼,豆类,鸡蛋和坚果
高钠食物
- 烟熏, 治愈, 腌肉或罐头肉, 鱼或家禽,包括熏肉, 冷盘, 火腿, 法兰克福香肠, 香肠, 沙丁鱼, 鱼子酱和凤尾鱼
- Frozen breaded meats and dinners, such as burritos and pizza
- Canned entrees, such as ravioli, spam and chili
- 盐的坚果
- 加盐罐装的豆子
低盐的替代品
- Any fresh or frozen beef, lamb, pork, poultry and fish
- 鸡蛋和鸡蛋替代品
- 低钠花生酱
- 干豌豆和豆类(非罐装)
- 低钠鱼罐头
- Drained, water or oil packed canned fish or poultry
乳制品
高钠食物
- 白脱牛奶
- Regular and processed cheese, cheese spreads and sauces
- 白软干酪
低盐的替代品
- 牛奶,酸奶,冰淇淋和冰牛奶
- Low-sodium cheeses, cream cheese, ricotta cheese and mozzarella
面包、谷物和谷类
高钠食物
- 面包和面包卷上面加了盐
- Quick breads, self-rising flour, biscuit, pancake and waffle mixes
- 披萨、面包丁和咸饼干
- Prepackaged, processed mixes for potatoes, rice, pasta and stuffing
低盐的替代品
- 面包、百吉饼和无盐面包卷
- 松饼和大多数即食谷物
- All rice and pasta, but do not to add salt when cooking
- Low-sodium corn and flour tortillas and noodles
- 低钠饼干和面包棒
- 无盐爆米花、薯片和椒盐脆饼
蔬菜和水果
高钠食物
- 普通罐装蔬菜和蔬菜汁
- Olives, pickles, sauerkraut and other pickled vegetables
- 用火腿、熏肉或咸肉做成的蔬菜
- Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
- Commercially prepared pasta and tomato sauces and salsa
低盐的替代品
- 不加酱汁的新鲜和冷冻蔬菜
- 低钠罐装蔬菜、酱汁和果汁
- Fresh potatoes, frozen French fries and instant mashed potatoes
- 低盐番茄或V-8果汁.
- 大多数新鲜、冷冻和罐装水果
- 干果
汤
高钠食物
- Regular canned and dehydrated soup, broth and bouillon
- 一杯面条和调味拉面
低盐的替代品
- Low-sodium canned and dehydrated soups, broth and bouillon
- 不加盐的自制汤
脂肪,甜点和糖果
高钠食物
- Soy sauce, seasoning salt, other sauces and marinades
- Bottled salad dressings, regular salad dressing with bacon bits
- 盐黄油或人造黄油
- 速溶布丁和蛋糕
- 大量的番茄酱,芥末
低盐的替代品
- 醋,无盐黄油或人造黄油
- Vegetable oils and low sodium sauces and salad dressings
- 蛋黄酱
- 所有的甜点都不加盐
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.