【三减三健之三减】减盐、减油、减糖核心信息，请查收！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.shanglushan.com/static/publish/css/style.css?v=1605251010486" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010486"><div class="preview_article "> <!----> <section class="empty_paragraph" data-brushtype="text"><section class="empty_paragraph" data-brushtype="text"><hr /><p> </p></section></section><ul class="myunlistclass"><li class="myunlistitemclass"><em class=""> </em></li></ul><p class="qf_image big noneditable empty_paragraph " contenteditable="false"><img src="https://pic.app.shanglushan.com/front2_0_FmDmg7nvQ5C-nnh0mPI0ANO1TwGb.1630488679.gif" alt="" width="116" height="182" data-qf-origin="front2_0_FmDmg7nvQ5C-nnh0mPI0ANO1TwGb.1630488679.gif" /></p><section data-brushtype="text"></section><section data-brushtype="text"><section data-brushtype="text"><strong>一、减盐宣传核心信息</strong></section><section><img src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png" data-type="png" data-width="100%" data-ratio="0.175" data-w="91" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png&wxfrom=3&wxtype=png" data-fail="0" /></section><section class="empty_paragraph"><p>（一）饮食中钠盐含量过高会引起<strong>高血压，增加心脏病和中风的发生风险。</strong></p><p> </p><p>（二）健康成年人每天<strong>食盐不超过5克</strong>。</p><p> </p><p>（三）家庭烹饪少放盐和酱油，学会使用定量盐勺。</p><p> </p><p>（四）减盐需要循序渐进，可以用<strong>辣椒、大蒜、醋、胡椒</strong>为食物提味，逐步改变口味。</p><p> </p><p>（五）少吃<strong>榨菜、咸菜和酱制食品</strong>，多吃新鲜的蔬菜和水果。</p><p> </p><p>（六）购买包装食品时<strong>阅读营养成分表</strong>，选择“钠”含量低的食品。</p><p> </p><p>（七）减少使用<strong>酱油、蚝油、豆瓣酱、味精、鸡精、沙拉酱、番茄酱</strong>等调味品。</p><p> </p><p>（八）多选择<strong>新鲜的肉类、鱼类、蛋类</strong>，少吃加工食品和罐头食品。</p><p> </p><p>（九）盐可能隐藏在你感觉不到咸的食品中，比如方便面、挂面、坚果、面包、饼干、冰激凌等，要<strong>警惕这些“藏起来”的盐。</strong></p><p> </p><p>（十）在外就餐时，<strong>主动要求餐馆少放盐</strong>，有条件的尽量选择低盐菜品。</p><p> </p><section data-tools="135编辑器" data-id="101337"><section><section><section><img src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6B9zLc75dX3lvuJJrEw22J5F7nfbGpcFf4mBXR3Jhrs5YDUNZib38dpCQ/640?wx_fmt=png&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-ratio="0.868421052631579" data-src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6B9zLc75dX3lvuJJrEw22J5F7nfbGpcFf4mBXR3Jhrs5YDUNZib38dpCQ/640?wx_fmt=png" data-type="png" data-w="64" data-width="100%" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6B9zLc75dX3lvuJJrEw22J5F7nfbGpcFf4mBXR3Jhrs5YDUNZib38dpCQ/640?wx_fmt=png&wxfrom=3&wxtype=png" data-fail="0" /></section><section data-brushtype="text"><strong>减盐核心信息海报</strong></section></section></section></section><section data-role="paragraph"><p> </p></section><p><img class="rich_pages wxw-img" src="https://mmbiz.qpic.cn/mmbiz_jpg/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6Bpf5QrCeUUcyxuuXZhSlgy4DESj5csuEA2AJwbmYUWbQnKEwdg7SBibg/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-galleryid="" data-ratio="0.428125" data-s="300,640" data-src="https://mmbiz.qpic.cn/mmbiz_jpg/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6Bpf5QrCeUUcyxuuXZhSlgy4DESj5csuEA2AJwbmYUWbQnKEwdg7SBibg/640?wx_fmt=jpeg" data-type="jpeg" data-w="1280" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_jpg/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6Bpf5QrCeUUcyxuuXZhSlgy4DESj5csuEA2AJwbmYUWbQnKEwdg7SBibg/0?wx_fmt=jpeg&wxfrom=3&wxtype=jpeg" data-fail="0" /></p><p class="empty_paragraph"> </p><p class="">二、<strong>减油宣传核心信息</strong></p><section><section><img src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png" data-type="png" data-width="100%" data-ratio="0.175" data-w="91" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png&wxfrom=3&wxtype=png" data-fail="0" /></section></section><section><p>（一）<strong>油是人体必需脂肪酸和维生素E的重要来源</strong>，有助于食物中脂溶性维生素的吸收利用，但摄入过多会影响健康。</p><p> </p><p>（二）植物油和动物油摄入过多会<strong>导致肥胖，增加糖尿病、高血压、血脂异常、动脉粥样硬化和冠心病</strong>等慢性病的发病风险。</p><p> </p><p>（三）建议健康成年人每天烹调油摄入量<strong>不超过25克。</strong></p><p> </p><p>（四）烹饪时多用<strong>蒸、煮、炖、焖、凉拌</strong>等方式，使用<strong>不粘锅、烤箱、电饼铛</strong>等烹调器，均可减少用油量。</p><p> </p><p>（五）家庭使用<strong>带刻度的控油壶</strong>，定量用油、总量控制。</p><p> </p><p>（六）高温烹调油、植物奶油、奶精、起酥油等都可能含有反式脂肪酸。要减少反式脂肪酸摄入量，<strong>每日不超过2克。</strong></p><p> </p><p>（七）少吃油炸香脆食品和加工的零食，如<strong>饼干、糕点、薯条、薯片</strong>等。</p><p> </p><p>（八）购买包装食品时<strong>阅读营养成分表</strong>，坚持选择少油食品。</p><p> </p><p>（九）<strong>减少在外就餐频次</strong>，合理点餐，避免浪费。</p><p> </p><p>（十）从小培养<strong>清淡不油腻</strong>的饮食习惯。</p><p> </p><section data-tools="135编辑器" data-id="101337" data-color="#6281fc"><section><section><section><img src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6B9zLc75dX3lvuJJrEw22J5F7nfbGpcFf4mBXR3Jhrs5YDUNZib38dpCQ/640?wx_fmt=png&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-ratio="0.868421052631579" data-src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6B9zLc75dX3lvuJJrEw22J5F7nfbGpcFf4mBXR3Jhrs5YDUNZib38dpCQ/640?wx_fmt=png" data-type="png" data-w="64" data-width="100%" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6B9zLc75dX3lvuJJrEw22J5F7nfbGpcFf4mBXR3Jhrs5YDUNZib38dpCQ/640?wx_fmt=png&wxfrom=3&wxtype=png" data-fail="0" /></section><section data-brushtype="text"><strong>减油核心信息海报</strong></section></section></section></section><section data-role="paragraph"><p> </p></section><p><img class="rich_pages wxw-img" src="https://mmbiz.qpic.cn/mmbiz_jpg/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6BQSgxuvK6GSIGekBOa7PSbmicVpibn56fibA2GWtqE92IR39ibnpGjqLjVQ/640?wx_fmt=jpeg&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-galleryid="" data-ratio="0.428125" data-s="300,640" data-src="https://mmbiz.qpic.cn/mmbiz_jpg/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6BQSgxuvK6GSIGekBOa7PSbmicVpibn56fibA2GWtqE92IR39ibnpGjqLjVQ/640?wx_fmt=jpeg" data-type="jpeg" data-w="1280" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_jpg/7un5V2WfcSm28Kz8JEIt7R9HGCEfdX6BQSgxuvK6GSIGekBOa7PSbmicVpibn56fibA2GWtqE92IR39ibnpGjqLjVQ/0?wx_fmt=jpeg&wxfrom=3&wxtype=jpeg" data-fail="0" /></p><p class="empty_paragraph"> </p><p class="">三、</p><section><section data-brushtype="text"><strong>减糖宣传核心信息</strong></section><section><img src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" alt="图片" crossorigin="anonymous" data-src="https://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png" data-type="png" data-width="100%" data-ratio="0.175" data-w="91" data-wxsrc="http://mmbiz.qpic.cn/mmbiz_png/7un5V2WfcSlHfcVD5L1PFU8WCXxxGSPedoxVrcY5WqaZwFGQ7a91gfqicYLyswV0mvJRHnqYN9d4FymSX3hOgmQ/640?wx_fmt=png&wxfrom=3&wxtype=png" data-fail="0" /></section></section><section><section data-brushtype="text"><p><strong>（一）减糖来减添加糖</strong></p><p> </p></section><p>各人群均应<strong>减少添加糖（或称游离糖）的摄入</strong>，但不包括天然水果中的糖和主食中的天然碳水化合物。</p><p> </p><section data-brushtype="text"><p><strong>（二）认识添加糖</strong></p><p> </p></section><p>添加糖是指人工加入到食品中的糖类，具有甜味特征，包括单糖和双糖。常见的有<strong>蔗糖、果糖、葡萄糖</strong>等。日常生活的<strong>白砂糖、绵白糖、冰糖、红糖</strong>都是蔗糖。</p><p> </p><p><strong>（三）糖的危害多</strong></p><p> </p><p>饮食中的糖是龋齿最重要的危险因素，过多摄入会造成膳食不平衡，<strong>增加超重、肥胖以及糖尿病等慢性疾病患病风险。</strong></p><p> </p><p><strong>（四）控制添加糖摄入量</strong></p><p> </p><p>中国居民膳食指南推荐成年人<strong>每人每天添加糖摄入量不超过50g</strong><strong>，最好控制在25g以下</strong>，糖摄入量控制在总能量摄入的10%以下。</p><p> </p><p><strong>（五）儿童青少年不喝或少喝含糖饮料</strong></p><p> </p><p>含糖饮料是儿童青少年摄入添加糖的主要来源，<strong>建议不喝或少喝含糖饮料。</strong></p><p> </p><p><strong>（六）婴幼儿食品无需添加糖</strong></p><p> </p><p>婴幼儿<strong>建议喝白开水为主，</strong>制作辅食时，也应避免人为添加糖。</p><p> </p><p><strong>（七）减少食用高糖类包装食品</strong></p><p><strong> </strong></p><p><strong>建议减少饼干、冰淇淋、巧克力、糖果、糕点、蜜饯、果酱等在加工过程添加糖的包装食品摄入频率。</strong></p><p> </p><p><strong>（八）烹饪过程少加糖</strong></p><p> </p><p>家庭烹饪过程少放糖，尝试用<strong>辣椒、大蒜、醋和胡椒</strong>等为食物提味以取代糖，减少味蕾对甜味的关注。</p><p> </p><p><strong>（九）外出就餐巧点菜</strong></p><p> </p><p>在外就餐时<strong>适量选择糖醋排骨、鱼香肉丝、红烧肉、拔丝地瓜、甜汤等含糖较多的菜品。</strong></p><p> </p><p><strong>（十）用白开水替代饮料</strong></p><p><strong> </strong></p><p><strong>人体补充水分的最好方式是饮用白开水。</strong>在温和气候条件下，成年男性每日最少饮用1700mL（约8.5杯）水，女性最少饮用1500mL（约7.5杯）水。</p></section></section></section></section> <!----></div> 谢谢告知我比较重口味
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