狐大医 | 于康：饮食做好“三减”应对“三高”

admin · 发表于 2024-10-31 19:18:34

不良生活方式让不少人得上了“三高”，吃出来的病能吃回去吗？国家卫生健康委近期举行的新闻发布会上，北京协和医院主任医师于康推荐，合理“三减”可以减少“三高”的危害。

于康说，现在有很多的研究都明确，高盐可以导致高血压，也增加钙流失、骨质疏松的风险。高油可能会增加血脂异常的风险，还会导致动脉粥样硬化、冠心病等患病风险的增高。高糖会造成超重肥胖，还会对很多人食欲产生影响，导致饮食的不均衡，甚至可以引发儿童等人群的营养不良。

“三减”首先看减盐，健康成年人我们现在推荐每天的食盐摄入量不要超过5克。做饭的时候，尽量少放盐，最好是用盐勺来衡量盐量，同时减少高钠的食物，像酱油、咸菜、榨菜、加工肉，尽量少吃。购买食物时阅读食物营养标签，尽量选择低钠的食物。

减油，需明确健康成年人每天烹调用油的量，一般我们主张不超过25克，相当于白瓷汤勺两勺半的烹调油量。要注意经常变换食用油的品种，避免像油煎、油炸这样一些烹调的方法。学会使用带刻度的控油壶，这是一个非常好的控油的办法，可以做到定量用油，同时减少动物油，尤其不要把动物油作为烹调用油。如果必须吃外卖或者在外头就餐，尽量选择低油的菜，或者事先声明少放油。

关于减糖，健康成年人每人每天添加糖的摄入量一般不超过50克，最好控制在每天25克以下。所以，为达到这个目标，我们就尽量不喝或者少喝含糖的饮料，在烹调过程中不放或者少放糖，减少甜食，特别是像冰激凌、巧克力、蜜饯、糖果尽量少吃。

匿名 *发表于 2026-10-12 15:35:48* · 发表于 2026-10-12 15:35:48

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