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People with high blood pressure, kidney disease,
高血压，肾病
diabetes, African Americans and middle aged
糖尿病患者，非裔美国人，中老年人
or older adults should limit their sodium intake
应该控制自己的钠摄入量
because they are at higher risk for
因为他们患与高钠摄入量
developing conditions associated with
相关的疾病
high sodium intake.
的风险很大
So what are some life style changes
说到这儿，你应该如何改变自己的生活方式
that you could make to reduce your sodium intake?
来降低你的钠摄入量呢?
These are some examples of ways to
这里有一些降低
reduce sodium intake.
钠摄入量的方法
Choose food items without added salts, unsalted nuts,
选择不多添加盐的食品，无盐坚果
seeds and beans, limit salty snacks,
豆子，限盐小吃
avoid adding salt and canned vegetables
在家做饭时不要多加盐，不吃罐装蔬菜
to homemade dishes, unsalted and sodium,
不多加盐和钠
fat-free broths and soups, skim or 1% milk,
选择脱脂肉汤，脱脂牛奶
low sodium, low fat cheeses, add spice and herbs
低钠，低脂奶酪，用植物香料
to enhance taste, add fresh lemon juice
改善口味，在新鲜蔬菜中
instead of salt to fresh vegetables.
加柠檬汁，不加盐
Sodium enhances the flavor of foods
钠通过掩盖苦和酸味
by masking bitterness and acidity
来改善食物的口味
and has the ability to make sweets taste sweeter.
并且可以使甜味更甜
Salt regulates the fermentation of yeast
盐可以调节烘培食品和酒精饮料中的
in baked goods and alcoholic beverages.
酵母菌的发酵
It is useful in the manipulation of aroma,
它也有助于改善食物的口味
color and texture of food.
颜色和质地
The most important function of salt is
盐最重要的作用是储藏食品
to preserve food and slow microbial growth
减缓微生物的生长速度
which extends the shelf-life of perishable items.
以此延长食品的保质期
The 2005 dietary guidelines for healthy adults
2005年公布的健康成人膳食指南中推荐
is 2300 mg per day while the populations
每天的钠摄入量为2300毫克
that are at high risk should only consume 1500 mg.
而高危人群仅为1500毫克
In order to understand if you are meeting
为了了解你的钠摄入量是否合适
the recommended intake levels you should be sure
你应该了解自己所吃的食品
to be the food labels of food you eat.
包装标签上的内容
And finally high sodium intake has been linked to
最后，高钠摄入量与高血压，心脏病
high blood pressure, heart disease and stroke.
和中风都有直接联系
So a reduced sodium diet is recommended
所以，低钠食品几乎适用于
for most everyone.
所有人
