盐超标

糖和盐都是常见的不可缺少的调味剂。

而我们也都知道，过量食用会诱发各种健康问题——盐超标，增加高血压、心血管疾病、骨质疏松风险；还会加重肾脏负担、损伤胃粘膜等。

而“嗜糖之害，甚于吸烟”，过多的糖会加速衰老、影响智力、损伤视力、诱发肥胖……

虽然现在很多人为了健康已经开始有意识地控制糖和盐的摄入。但你可知，其实我们身边隐藏着比二者更可怕的“健康杀手”！

01

放多了的味精

味精、鸡精是烹饪时常用来提鲜的调味剂，而为了增加食物的口感，很多人喜欢多放点。

但也有人认为味精会致癌，不能吃，选择鸡精更好……这些想法到底对吗？

1

鸡精和味精，主要成分一样

在化学成分上说，二者都是谷氨酸钠构成，都有提鲜调味的作用，功能差别不大。

只是鸡精的谷氨酸钠含量比味精少，并且在味精的基础上，额外添加了鸡肉或鸡骨粉、香辛料、肌苷酸、鸟苷酸、鸡味香精、淀粉等物质，使之更加鲜美。

2

味精不会致癌，但多吃无益

在超过120℃的温度下，谷氨酸钠就会变成焦谷氨酸钠，不过目前并没有证据证明其致癌性，只是会失去鲜味。

但味精虽然无毒无害，却含有不少盐，如果吃味精的同时不减少食盐等其他钠盐的摄入，容易钠超标。

而高钠饮食容易带来肥胖，还可能增加2型糖尿病、高血压和冠心病等疾病的患病风险。

3

正确使用才是安全的

出锅前再放

谷氨酸钠常温下不易溶解，在70℃～90℃时溶解**，鲜味最足。因此，不管是炒菜，还是炖汤，都不宜过早放味精、鸡精，而应该在将出锅时放入。

加醋，不加味精

在烹饪糖醋鱼、糖醋排骨、醋熘白菜等食物时，**不要再放入味精、鸡精。因为味精在酸性食物中加热，更容易产生焦谷氨酸钠，使菜肴走味。

控制量

谷氨酸对人的安全摄入量是每天每公斤体重30毫克。对于一个60公斤的成年人，相当于每天不超过1.8克。大概就是三分之一啤酒瓶盖的量。

平时做菜时，也可以适当加点鸡汁汤、菌菇等提鲜，减少味精等调味料的使用。

英语翻译：

Sugar and salt are common and indispensable flavoring agents.

And we all know that excessive consumption can cause various health problems-excessive salt, increasing the risk of high blood pressure, cardiovascular disease, and osteoporosis; it can also increase the burden on the kidneys and damage the gastric mucosa.

And "sugar addiction is more harmful than smoking", too much sugar will accelerate aging, affect intelligence, damage vision, and induce obesity...

Although many people have begun to consciously control the intake of sugar and salt for health. But as you know, there are actually more terrifying "health killers" around us!

01

Too much MSG

Monosodium glutamate and chicken essence are commonly used flavoring agents to enhance the freshness of food. In order to increase the taste of food, many people like to put more.

But some people think that MSG can cause cancer, so it is better to choose chicken essence... Are these ideas right?

1

Chicken essence and monosodium glutamate, the main ingredients are the same

In terms of chemical composition, both are composed of sodium glutamate, and both have the effect of improving freshness and flavoring, with little difference in function.

It's just that the sodium glutamate content of chicken essence is less than that of MSG, and on the basis of MSG, chicken or chicken bone powder, spices, inosinic acid, guanylic acid, chicken flavor, starch and other substances are added to make it more delicious.

2

MSG does not cause cancer, but eating more is not beneficial

At temperatures above 120°C, sodium glutamate will become sodium pyroglutamate, but there is currently no evidence to prove its carcinogenicity, but it will lose its umami taste.

But although MSG is non-toxic and harmless, it contains a lot of salt. If you eat MSG without reducing the intake of other sodium salts such as table salt, the sodium is likely to exceed the standard.

High-sodium diets are prone to obesity and may also increase the risk of diseases such as type 2 diabetes, hypertension, and coronary heart disease.

3

Correct use is safe

Put before the pan

Sodium glutamate is not easy to dissolve at room temperature. It dissolves best at 70℃～90℃ and has the most delicious taste. Therefore, whether it is stir-frying or stewing soup, it is not advisable to put MSG and chicken essence too early, but should be put in when they are out of the pot.

With vinegar, no MSG

When cooking sweet and sour fish, sweet and sour pork ribs, vinegared cabbage and other foods, it is best not to add monosodium glutamate and chicken essence. Because monosodium glutamate is heated in acidic foods, it is easier to produce sodium pyroglutamate, which makes the dishes tasteless.

Control amount

The safe intake of glutamic acid for a person is 30 mg per kilogram of body weight per day. For a 60 kg adult, it is equivalent to no more than 1.8 grams per day. It's about one-third the amount of beer bottle caps.

In normal cooking, you can also add some chicken broth, mushrooms, etc. to improve the freshness, and reduce the use of seasonings such as MSG.