Experts interviewed by
: Zuo Xiaoxia, director of the Nutrition Department of 309 Hospital of the PLA,
now, chronic diseases are becoming a big enemy in front of health. In DRIs, “Pi value” is proposed for three nutrients, namely sodium, potassium and vitamin C, which means “recommended intake for prevention of chronic diseases”.
sodium. DRIs recommends that to prevent chronic diseases, each person should take 2000 mg of sodium a day, which is about 5 g of sodium in cooking salt. However, the 2012 nutritional survey showed that the daily intake of cooking salt in China was 10.5G, far exceeding the recommended amount. Excessive intake of sodium can lead to increased blood pressure and arteriosclerosis. If you want to reduce salt in the diet, it is recommended to use limited salt cans and salt spoons; use vinegar, onion, ginger and garlic as seasonings instead of salt and soy sauce; learn to read food labels and refuse high salt foods.
potassium. The nutrition survey in 2012 showed that the daily potassium intake of Chinese residents was 1616.9 mg, while the pI value recommended by DRIs was 3600 mg / D, showing a wide gap. Most foods contain potassium, but the best sources are fruits and vegetables with high potassium and low sodium, such as bananas, mushrooms, potatoes and beans. Although meat, fish, eggs and shellfish also contain potassium, they also contain a lot of sodium.
vitamin C. Since 1992, the daily vitamin C intake of Chinese residents showed a downward trend, until 2012, it dropped to 80.4 mg / D, far lower than the pI value of 200 mg / D recommended by DRIs. If you want to supplement vitamin C, you should eat plenty of fresh fruits and vegetables, especially yellow green vegetables and other colorful fruits. The 2016 edition of the dietary guidelines recommended that each person should eat 300-500 grams of vegetables and 200-350 grams of fruits per day. ▲