2012 (184)
2013 (149)
2014 (83)
面包。
一片面包含盐量高达50~250毫克。如果你经常吃西式早点或者汉堡，那么面包很可能成为你的供盐大户。因此，在购买前查看标签，从源头上判断自己是否盐量超标。此外，尽量选择全麦面包，或自己动手烤面包。
冷切肉。
包括火腿、腊肉以及西式的培根、熏肉、腌肉等加工肉类，其含盐量高到不可思议。90克冷切肉（约3片）中就含有450毫克~1克钠盐。因此，最好的办法是避免购买加工肉类，自己在家做，盐量才能更好地控制住。
披萨饼。
在面饼、酱料和奶酪中，都含有相当数量的盐分，常规大小的一角披萨含盐量就可能达到600毫克。因此，艾克凯姆建议选择蔬菜多的披萨饼，每餐别超过两角，避免经常食用。
食盐过多有损健康
1.限盐可以降血压
通过对群体调查结果进行分析，高盐饮食的人群，其高血压的发病率远远高于低盐饮食的人群。我国高血压患病率年均约7%，而且呈北高南低的明显差异，这和地区间盐分摄入量的高低分布变化呈现出明显的相关关系。
2.盐多导致钙流失
食盐量过大是导致骨质疏松的罪魁祸首。因为肾脏每天都会将过多的钠随尿液排出体外，每排泄1000毫克的钠，同时损耗大约26毫克的钙。人体需要排掉的钠越多，钙的消耗量也越大，最终必然会影响到骨骼的正常生长。
控盐“六妙招”：
1.烹调时多用醋、柠檬汁等酸味调味汁，替代一部分盐和酱油，同时也可以改善食物口感，味道鲜美。
2.多采用蒸、烤、煮等烹调方式，多享受食物天然的味道，少放盐。对于放了盐的汤菜，避免喝菜汤。
3.多吃有味道的菜，如洋葱、番茄、青椒、胡萝卜等食物，用食物本身的味道来提升菜的口感。
4.做凉拌菜的时候，最后放盐，少撒上一点儿盐再放些醋，味道就很好。
5.用酱油等调味品时，用点、蘸的方式，而不是一次性将酱油都倒进菜里面。每6毫升酱油所含钠离子等价于1克盐中钠离子的量。
6.不需要在所有的菜里都放盐，最后一道汤可以不放盐。因为人口腔里的盐味是可以累积的，人们在吃其他菜的时候，在口腔里已经留下了盐分，所以最后喝汤的时候，即使不放盐，味道也很好。
生命时报
http://www.prevention.com/food/healthy-eating-tips/3-salt-bombs-watch-out
那里说的一片Regular Pizza不是“含盐”600mg，而是“含钠”600mg，也就是等价于含盐0.6/0.4=1.5克！
我不吃匹萨（因为口味不喜欢）。腌肉、火腿我都是煮汤、煲粥用的，不直接食用。面包，我用面包机自己做，1.5磅一只的面包，其中完全不放盐，因为食用面包时，我是随着“面包伴侣”一起吃的。“面包伴侣”中有盐，所以面包中就可以避免放盐。避免“双重”摄入盐分是控盐的一个重要手段。我的“面包伴侣”通常有花生酱(Peanut Butter)、奶酪片、无脂牛奶等，均含盐不菲。不放盐的面包容易腐败，我是将面包切片后放冰箱冷藏保存的。
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.
谢谢！