高鹽健康風險高 美味低鹽飲食有技巧

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高鹽健康風險高 美味低鹽飲食有技巧
中央社 / 2008/07/03

（中央社記者陳舜協台北三日電）高鹽高鈉飲食容易引起心臟、腎臟病變，已是國民健康常識，但民眾往往不知道，多吃幾片香腸、醬菜、火腿，就已超過衛生機構建議的每日攝取量。其實，新鮮食材已有酸、甜、鮮、辛多種味道，靈活運用就有多種風味，必要時再加上幾滴鹽水調味，低鹽飲食也可以很美味。

醬菜、豆腐乳、乳酪、罐頭、蜜餞、泡麵、餅乾，生活中處處充滿「高鹽危機」。根據衛生署國民健康局調查，九成以上民眾認為高血壓患者應限制鹽分攝取，卻有一半以上國人承認過去一星期內曾吃過高鹽分食物，其中包括近四成已高血壓患者，七成民眾承認平時不會注意包裝食品的鈉含量標示。

為提醒民眾「低鹽低鈉」飲食重要性，國健局下午召開「全民減鹽運動一起來」記者會，還邀請媒體曝光度極高的大廚鄭衍基（阿基師）、鄭堅克（James）出席，利用新鮮食材、薄鹽醬油及少量的鹽，現場做出五道美味料理，既美味又少鹽。

國健局副局長吳秀英表示，成人每日鈉總攝取量最好不要超過兩千四百毫克，相當於一茶匙（六公克）鹽、二點四湯匙醬油、六茶匙烏醋、十五茶匙蕃茄醬，建議民眾應養成注意食品包裝上的鈉含量標示習慣。

阿基師、James表示，天然食材本來就有多種風味，如檸檬、鳳梨、蕃茄的酸味；胡椒、八角、蒜頭的香辛味；當歸、枸杞、黑棗、紅棗的甜味；香菜、香菇、昆布等有強烈味道的原味，搭配食物利用烤、蒸、燉等烹調手法，加上蒜、酒、薑、香草等低鹽佐料，少用醃、燻、滷、漬等手法及醃漬物，就可輕易達到低鹽飲食要求。

阿基師還提供一個小撇步，可以確保每天吃進的鹽分不過量。阿基師說，民眾可準備一個有刻度的小容器，烹調食物前，可將一天所需的一茶匙鹽倒入容器中，再以五倍水量（即三十公克）溶解使用。

以四口之家為例，就是四茶匙鹽溶入一百二十公克開水中，一整天烹調食物時，若要加鹽，就靠這瓶鹽水調味，若整天仍用不完，就可以確保今天的飲食符合低鹽低鈉原則。970703

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