罐装蔬菜钠超标，食用一定要注意

Salt is crucial for our overall health. Sodium balances fluids in the body and is crucial for nerve function (via Harvard Health). It also controls blood pressure and blood volume. However, although sodium is vital for the human body, it doesn't take much to perform these functions. Too much sodium is a much bigger issue for most people than too little, especially in the United States.

盐对我们的整体健康至关重要。钠平衡体内液体，对神经功能至关重要。它能还控制血压和血容量。然而，尽管钠对人体至关重要，但执行这些功能并不需要太多。对大多数人来说，钠过多比钠过少要严重得多，尤其是在美国。

Sodium is a common ingredient in many packaged foods. It acts as a preservative and adds flavor, so food manufacturers have many reasons to add it to their products. Unfortunately, so much sodium is added to these products that just a few servings can take up your entire daily allotment. According to Healthline, one cup of canned peas contains 620 milligrams of sodium, which is 26% of the recommended daily intake for an adult. You can significantly reduce the amount of sodium you eat when consuming canned vegetables by rinsing them before you prepare them.

钠是许多包装食品中的常见成分。它可以作为防腐剂并增加风味，因此食品制造商有很多理由将其添加到产品中。不幸的是，这些产品中添加了太多的钠，只有几口就可以占据你每天的全部配给量。据Healthline网站报道，一杯罐装豌豆含有620毫克钠，是成年人每日推荐钠摄入量的26%。当你食用罐装蔬菜时，你可以通过在准备阶段多次清洗来显著减少钠的摄入量。

Canned soup is another place to watch out for sodium. According to Eat This, Not That!, one can of soup contains about 1,200 to 1,400 milligrams of sodium on average. That is over half the daily recommended intake for most adults.

罐头汤是另一个要注意钠含量的地方。根据Eat This, Not That!!介绍，一罐汤平均含有1200到1400毫克的钠。这是大多数成年人每日推荐摄入量的一半以上。

Side effects of too much sodium

钠过量的副作用

According to the FDA, adults should consume no more than 2,300 milligrams of sodium per day. However, most adults consume an average of 3,400 milligrams per day. There are many negative side effects of eating too much sodium. According to Healthline, a high sodium intake can cause water retention and increased thirst. It can also lead to high blood pressure, heart disease, and an increased risk of developing certain types of cancer.

根据FDA的规定，成年人每天摄入的钠不得超过2300毫克。然而，大多数成年人平均每天摄入3400毫克。吃太多的钠有很多负面的副作用。据Healthline报道，高钠摄入会导致水潴留和口渴加剧。它还可能导致高血压、心脏病，并增加患某些类型癌症的风险。

You can reduce your sodium consumption by limiting processed and canned foods in your diet. Prepare your own foods when possible and opt for fresh or frozen vegetables and meats instead of canned. Limit the amount of salt you add to foods and choose to flavor your food with other sodium-free seasonings instead. Finally, be sure to read the nutrition labels of all packaged foods. Sodium is hidden in everything from soup to bread to cereal these days. Avoid foods with added salt as much as possible.

你可以通过限制饮食中的加工食品和罐装食品来减少钠的摄入。如果可能的话，自己准备食物，选择新鲜或冷冻的蔬菜和肉类，而不是罐装的。限制食物中添加的盐量，并选择用其他无钠调味品来调味。最后，一定要阅读所有包装食品的营养标签。如今，从汤到面包再到谷类食品，钠都隐藏在所有东西中。尽量避免添加盐的食物。