Three highs, hypertension, hyperglycemia, hyperlipidemia.
Survey data show that the number of patients in each of the three high schools is over 100 million, and cardiovascular and cerebrovascular diseases caused by the three high schools have surpassed cancer and become the number one health killer.
The formation of most of the three highs is a long-term process, and the development of such chronic diseases is related to eating habits, especially the [three whites]-sugar, salt and fat, which are the driving forces of the three highs.
今天丁香医生来详细说说, 如何从饮食上减少三白, 预防三高.
First White: Sugar
The most common white sugar mainly refers to white granulated sugar and crystal sugar made from sucrose extracted from sugar cane and beet, which are added to many foods.
A high-sugar diet is high in calories and can make people fat. A high-sugar diet can excite sympathetic nerves, speed up heart rate and contract blood vessels. In addition, the excretion of water and sodium in the body decreases and the blood vessel volume increases, which will cause blood pressure to rise and is very unfavorable to hypertension patients.
The key is that some white sugars are not easy to find, such as glucose syrup, which is the result of white sugar processing, and is added to various snacks, beverages, snacks and other foods as sweeteners.
After drinking a bottle of the most common sugary drink, the sugar intake for a whole day is almost enough. If you eat something more, the sugar intake will easily exceed the standard.
Sugar limit suggestion: no more than 50g per day,
The World Health Organization recommends that everyone should reduce the intake of added sugar for life.
The 2016 edition of the Dietary Guidelines for Chinese Residents suggests that the daily intake of added sugar should not exceed 50g, preferably below 25g.
It is suggested that everyone drink less sugary drinks, eat less high-sugar snacks and reduce the intake of added sugar.
In fact, there are nutrition labels on food packaging, which will indicate the content of sugar (carbohydrate). Please remember to look at them before eating.
Second White: Salt
Many people know that eating too salty for a long time is easy to cause hypertension.
However, you may not know that excessive salt intake may also increase appetite, thus inducing obesity and other problems.
According to the Chinese people’s eating habits, it is easy to eat too much salt, and many snacks contain a large amount of salt (sodium), so it is also a common phenomenon that the intake of salt (sodium) exceeds the standard.
Salt limit proposal: no more than 6g per day,
Healthy adults should not eat more than 6g of salt per person per day-that is, the amount of ordinary beer bottle caps that are paved with a bottle cap after the rubber pad is removed.
It is suggested to buy a 2-gram salt control spoon, a flat spoon of salt is 2 grams, and the total amount of salt added to cooking every day should be controlled below 3 spoons.
In addition, eat no more than 6 grams of salt every day, which is equivalent to no more than 2 400 milligrams of sodium.
When buying packaged food, remember to take a look at the sodium content in the nutrition composition table, roughly calculate, don’t eat too much.
Third White: Fat
Sometimes the fat is not obviously white, but look at the glistening fat and you will understand.
At ordinary times, we eat a lot of fat (fat) in all kinds of fat meat, fried food and fried dishes, which is not counting all kinds of snacks, biscuits and other foods that combine three highs (high oil, high sugar and high sodium).
In addition to raising blood lipid and weight, high-fat diet is also the driving force of diabetes, hypertension, fatty liver, tumor and other diseases, which also has adverse effects on cognitive function.
Fat Limit Suggestion: Replace Some Red Meat with Fish and Poultry Meat
To limit fat, first of all, eat less animal oil (such as lard), fat meat, fish roe, animal viscera, etc. As for edible oil, it is recommended to limit it to about 25g per day, with vegetable oil as the appropriate.
The fat content of red meat such as pork and beef is relatively high. It is recommended to eat less fat meat, and it is best not to eat more than 350 grams of red meat a week.
As fish is rich in unsaturated fat beneficial to human body and poultry contains low fat, it is recommended that everyone should choose fish and poultry meat properly, and the daily intake of fish, poultry, eggs and lean meat should be limited to 120 ~ 200g.
Finally, I would like to say that in order to prevent the three highs, it may not be enough to eat less. We still need to slowly change our overall eating habits.
Only when one takes medicine, takes exercise, eats less, eats more and eats more can one recover one’s health.