成人每天吃盐要少于5克（相当于一茶勺），2岁以上的儿童要更少。这是世界卫生组织今年2月4日发布的最新摄盐标准。比之前建议的每天6克的量，又少了1克。

Adult eat salt every day to less than 5 grams(As a tea spoon),More than 2 years old children to less.This is the world health organization on February 4 latest disturbing salt standard.Before every day than the recommended amount of 6 grams,And little 1 g.

为减少1克盐，世界卫生组织专家如此较劲，并为此发布最新指南，这是为了什么？

In order to reduce 1 g of salt,The world health organization experts so alone,And to release the latest guidelines,This is for the sake of what?

本报记者日前在浙江微博医生平台上，转发了这条来自瑞士日内瓦世界卫生组织（WHO）总部的消息之后，马上有许多网友跟着再转发，并引起了杭州医学界的关注。

Our reporter recently in zhejiang micro bo doctor platform,Forwarding the this article from Geneva the world health organization(who)After the news,There are many net friend immediately followed to forward,And caused the attention of the medical profession in hangzhou.

据悉，目前我省居民每天盐的摄入量在12克左右，显然远远超出WHO的标准要求。

It is reported,At present our province residents daily intake of salt in 12 grams left and right sides,Obviously far beyond the who standards.

有开饭店的网友留言：“一天5克盐，菜淡得估计没人吃了，我们饭馆好关门啦。”

The hotel has a net message:"5 grams of salt a day,Food light to estimate no one ate,Our restaurant's good close the door."

的确，相对于每天至少摄入12克盐的人来说，5克盐分摊到三餐之中，菜会变得“淡而无味”。但WHO的医学专家们，却孜孜不倦地要把这1克盐踢出大家的餐桌。

indeed,Relative to the daily intake of at least 12 grams of salt people,5 grams of salt to apportion of meals,Food will become"Milk and water".But who medical experts,But sedulously will give this 1 g of salt play everyone's table.

“目的可能是让公众进一步认识到，多摄入哪怕一点点的盐，都会影响到健康。”杭州市红十字会医院内分泌科的胡永宾医生说：“从我接触的病人来看，吃菜口味重的，不但发生高血压和心血管疾病的风险会增加，而且治疗效果也大打折扣。”

"Purpose is to let the public may further realize,More calories even a little salt,Will affect the health."Hangzhou Red Cross hospital endocrinology of HuYongBin the doctor said:"From my contact with the patient to see,Eat vegetables taste heavy,Not only happen high blood pressure and cardiovascular disease risk will increase,And treatment effect also sell at a discount greatly."

多吃1克盐，血压就会升高一点点 Eat 1 g of salt,Blood pressure will rise a little

老话说，不吃盐，没力气。盐的主要成分是钠，钠和其他营养素一样，少了会影响身体功能。

An old saying goes,Don't eat salt,I have no energy.Salt is the main component of sodium,As sodium and other nutrients,Little can affect the body function.

但吃多少就够了呢？WHO推荐的吃盐标准是：每天从食物中获取的钠＜2克，即5克盐，钾＞3510毫克；对于2岁以上的儿童，钠、钾量应相应降低。

But eat how much is enough??who recommend eating salt standard is:From food every day for sodium of < 2 grams,Namely 5 grams of salt,K > 3510 mg;For more than 2 years old children,sodium/Potassium quantity should be reduced.

那么超过这个摄入量，会对健康会产生什么不利影响呢？

So more than the intake,What will be produced on health adverse influence?

或许普通人一时感觉不到，但经常监测病情的高血压病人就很明显：吃多1克盐，即使同样的治疗方案，血压就会升高1~2个毫米/汞柱。

Maybe people do not feel at that time,But often condition monitoring of hypertensive patients is very obvious:Eat much 1 g of salt,Even if the same treatment,Blood pressure will increase 1 ~ 2 mm/mercury column.

这是因为吃得太咸，血液也会变“咸”。胡永宾说，食盐的主要成分是钠，摄入过量食盐时，血液中的钠浓度就会升高，为了冲淡血液浓度，身体就会拼命吸收水分。

This is because eat too salty,Blood also can become"salty".HuYongBin said,Common salt consists mainly of sodium,Excessive salt intake when,Blood sodium concentration increases,In order to dilute the blood concentration,The body can try very hard to absorb water.

“每增加1克盐，身体内的水量就要增加100毫升。”胡永宾说，如此一来，血管壁就会受到很大压力，引起高血压。

"Every increase 1 g of salt,Within the body of water will add 100 ml."HuYongBin said,so,Vascular wall will be a lot of pressure,Lead to high blood pressure.

一岁之内宝宝，食谱中不建议加盐 Within one year old baby,Diets do not recommend add salt

在最新发布的这份指南中，WHO的专家们警告说，已经有很多研究表明，口味重的孩子，没到老来，就会患上高血压。

In the latest release of this guide,who experts have warned,There has been much study,Taste heavy children,Not to old to,Will suffer from high blood pressure.

去年刊登在权威医学杂志《儿科》上的一篇文章称，与口味淡的孩子比起来，儿童吃盐和成人一样多的，他们患高血压的风险要高出2~3倍。

Published in the medical journal authority last year[pediatric]The article says,And taste light than the children,Children eat salt and adult as much,They had a higher risk of high blood pressure to 2 ~ 3 times.

“年轻时就有高血压，以后危及生命的高血压并发症就来得越凶猛，比如发生中风、猝死的机率会越高。”胡永宾说：“而且儿童时期一旦养成了重口味，成年后想改吃清淡的，也非常困难。”

"Young when have high blood pressure,Later life-threatening hypertension complications will come more fierce,Such as stroke/The higher the risk of sudden cardiac death will."HuYongBin said:"And childhood once formed the heavy taste,Adults want to change to eat light,Also very difficult."

“所以，淡口味要从小培养，宝宝的菜里尽量别放盐。”浙江大学附属儿童医院儿保科的竺智伟医生在谈到这个问题的时候说，一般一岁之内不建议加盐，2岁之后也要尽量少放盐；长大之后也要少吃薯片、话梅等零食，这些东西里也往往含有很多盐。

"so,Light taste to training from childhood,Baby don't put salt in the food as far as possible."Zhejiang university affiliated children's hospital son the family ZhuZhiWei doctor talked about this question said,General within a year do not suggest add salt,After 2 years old also want to salt less as far as possible;Grow up also should eat less potato chips/Snacks such as plum,These things also often contain a lot of salt.

竺智伟说，2岁之内的宝宝，其饭菜是单独做的，少放盐可以做到；但之后跟着大人吃，要做到让宝宝口味淡，就需要全家总动员，习惯吃得淡。

ZhuZhiWei said,Within 2 years old baby,The food is to do alone,Less salt can do it;But after eating with adults,To do let the baby tastes light,Will need to family general mobilization,Used to eat light.

竺智伟说，他们一家三口，一包盐大概可以用好几个月呢。

ZhuZhiWei said,All three of them,A bag of salt probably can use several month to go.

熬不牢的人，晚餐可适当吃咸些 Have not firm people,Dinner can be appropriately to eat salted some

我们的邻国日本，已跨入长寿国之列。被评为“健康优良县”的长野，当地人长寿的秘诀，就是普及保健知识和减盐。

Our neighbors Japan,Has entered the longevity among the countries.Was named"Health good county"Nagano,,Locals secret of longevity,Is the universal health care knowledge and reduce salt.

前不久，日本广岛大学健康科学科教授加藤秀夫，参加日本最大的商业电视台TBS的一档节目。在节目中他提出，如果做不到三餐清淡，不如先从减少两餐的盐量开始：早饭、中饭，对自己严格点，晚饭开个小差也无妨。

Not long ago,The Japanese cities of Hiroshima university health KeXueKe professor kato show husband,In Japan's largest commercial television of TBS a show.He put forward in the show,If you do not light meals,As the first of two eat salt began to decrease:breakfast/lunch,To oneself strictly point,A dinner to run away also just as well.

加藤教授解释说，同样量的盐，如果在晚饭时摄入，钠更容易随尿液排出；而早、中饭摄入的盐，则更容易滞留在体内。

Kato professor explained,The same amount of salt,If the dinner intake,Sodium urine more easily;And early/Lunch intake of salt,Is more easy to retention in the body.

真有那么回事儿吗？ Really that happened?

胡永宾说，对普通人来说，还是挺靠谱的。他解释说，人的肾脏，会分泌一种叫做醛固酮的激素，基本功能是保钠排钾。早上七八点，是醛固酮的分泌高峰，到下午三四点左右，又有一个小高峰；而到了晚上，分泌醛固醇的腺体也进入“休息”模式，分泌量减少，所以晚饭摄入的钠，很多可以随着尿液排出。

HuYongBin said,For ordinary people to,Very by spectrum.He explained,The kidney,Can secrete a kind of hormone called aldosterone,The basic function is the potassium sodium row.QiBaDian morning,Is aldosterone secretion peak,Four o 'clock in the afternoon to three,And there is a small peak;And in the evening,The gland secretion aldehyde sterol into"rest"mode,Secretion to decrease,So dinner intake of sodium,A lot of can with urine discharge.

“口味偏淡、偏咸只是饮食习惯，只要适应后，对任何人来说都不会有不适应状况。如果一下子舌头不适应，可以用葱、姜、蒜、醋等调味料来弥补口感上的不足。” 浙江医院营养科主任医师郑培奋说。

"Taste partial light/Partial salty just eating habits,As long as to adapt to the,For everyone to won't have not adapt to the situation.If suddenly tongue does not adapt,Can use green/ginger/garlic/Vinegar sauce to make up for the lack of taste." Zhejiang hospital nutrition division chief physician ZhengPeiFen said.

相关链接 Relevant link

中国人、外国人，控盐没商量 The Chinese/foreigners,Control salt no ifs and buts

法国有句谚语说“美女生在山上，不生在海边。” 这句话的意思是，山区的居民吃盐少，皮肤滋润有弹性；海边的居民普遍吃盐多，肤质差。

The French proverb says"Beautiful girl in the mountains,Not born in the sea." This means,The inhabitants of the mountain to eat less salt,Skin moist elastic;The common people eat more salt,Skin difference.

但现在，山里人接触到的盐也不少。除了自然食物，面包、面条、火腿、番茄酱等加工食品中，也含有很多盐。

But now,"Hillbilly" come into contact with a lot of salt.In addition to natural food,bread/noodles/ham/Tomato sauce, etc in the food processing,Also contains a lot of salt.

英国是欧洲控盐先锋，为了提醒大家少吃盐，英国一个组织每年发布“高盐食物黑名单”，榜上有名的加工产品，会受到市民的排斥。

Britain is the European control salt pioneer,In order to remind everybody to eat less salt,A British organization issued each year"High salt food blacklist",List processing products,Will be affected by the citizens of rejection.

WHO的这份指南中也提到，有些医学专家建议，根据不同的人种、年龄段、饮食习惯，制定更详细的指南。

who's this guide also mentioned,Some medical expert advice,According to the different race/age/Eating habits,Make the more detailed guidelines.

“WHO 的标准，是以没有特殊疾病的普通人群为对象；具体到每个人，当然要根据自己的情况。浙江人每天吃12克盐，达不到标准的人太多了，那么尽量往这个目标上靠吧。”郑培奋说。

"The who standard,No special disease in the general population as the object;Specific to each person,Of course according to their situation.Zhejiang people eat every day 12 grams of salt,Can not reach the standard of too many people,So as far as possible to this goal depends on it."ZhengPeiFen said.

如何吃得清淡，营养师教一招 How to eat light,Dieticians teach a move

少喝菜汤，烧菜晚放盐 Little drink soup,Cooking salt late

以下是营养师郑培奋教给大家如何吃得清淡的方法，不妨一学――

The following is a dietitian ZhengPeiFen teach you how to eat light way,Might as well learn --

（1）多放醋、少放糖：酸味可以强化咸味，烹制菜肴时放点醋等调味品，可以帮助舌头适应少盐食物。

(1)Much put vinegar/Less sugar:Sour can strengthen the salty,When cooking dishes to put some vinegar dressing,Can help to adapt to the tongue less salt food.

（2）晚放盐胜于早放盐：把盐撒在食物表面，烧菜时最后放盐，不要让盐进入食物内部，吃菜不要喝剩下的汤，可以减少近1/3的食盐摄入量。

(2)Late is better than early salt salt:The salt in the food and the surface,When cooking salt finally,Don't let the salt into the food inside,Eat vegetables don't drink the rest of the soup,Can reduce nearly a third of salt intake.

（3）限制含盐调料：一勺鸡精半勺盐，酱油、鸡精、甜面酱等调料中，也含有盐分。

(3)Limit salt condiment:One scoop of chicken essence half teaspoons of salt,Soy sauce/chicken/Sweet bean sauce, etc in the dressing,Also contains salt.

（4）查看食物标签，尽量选择含钠（Na）低的包装食品。

(4)View food labels,Try to choose sodium(Na)Low food packaging.

（5）尽量不要喝菜汤，盐溶于水，菜汤中含盐量高。

(5)Try not to drink soup,Salt soluble in water,Soup of high salt content.

（6）高钾食物，可以促进钠的代谢：蔬菜、香蕉等水果、海带、开洋等食品，可以促进钠的代谢。（见习记者 丁颍鹃）

(6)High potassium food,Sodium can promote the metabolism:vegetables/Banana fruit such as/kelp/Dried shrimp meat food,Sodium can promote the metabolism.(Trainee reporter DingYingJuan)