The Japanese are taking too much salt!

　It is said that Japanese salt intake has decreased compared to 10 years ago, but it still consumes too much salt compared to the target amount.
　The blue (1 to 4) in the graph is the target value in each guideline, etc., and the red (5-6) is the amount of salt consumed by Japanese people. You can see that the Japanese intake is higher than all target amounts.

1.World Health Organization (WHO) World Health Organization (WHO) less than 5.0 g/day ※WHO guidelines　
2.Japanese salt intake target (male) less than 7.5g/day 　　　　※Japanese dietary intake standards (2020 version)
3.Japanese salt intake target (female) less than 6.5 g/day 　　　　※Japanese dietary intake standards (2020 version)
4.The target amount for preventing hypertension in Japan is less than 6.0 g/day 　　　　　　　※Japan Society for Hypertension (Guidelines for the Treatment of Hypertension 2014)
5.Average salt intake of Japanese people (male) 11.0g/day　　　　　 ※2018 National Health and Nutrition Survey (over 20 years old)
6.Average salt intake of Japanese people (female) 9.3g/day　　　　　　※2018 National Health and Nutrition Survey (over 20 years old)

If eating too much salt becomes a habit of eating too much salt can cause high blood pressure, so it is important to keep in mind a low salt life that is used to "light taste" on a daily basis.

* The average salt intake target for Japanese people is less than 7.5g / day for men and less than 6.5g / day for women! ! (Japanese dietary intake standard 2020 version)

　So, what kind of things do Japanese take salt from?

　According to the National Institute of Nutrition, about 70% of Japanese salt intake is taken from seasonings.
First of all, it is important to be aware of reducing the amount of dishes used on a daily basis and the amount of retrofitted seasonings.

　※　Please check the nutrition ingredient label as it varies depending on the product.

If you add seasonings while tasting without deciding the amount, you will be too much salt.
First of all, try weighing it once to figure out how much you usually consume.
　

　Except for the salt intake from the seasonings mentioned earlier, this result was limited to food. (From the National Institute of Nutrition)
instant meals such as cup noodles, pickles and salted products account for the top rank. When eating these foods with high salt intakes, be careful of the amount per time and frequency of eating. Also, refrain from using seasonings, as salt intake will further increase salt intake, so avoid using seasonings.

　※Please check the nutrition ingredient label as it varies depending on the product.

　I take too much salt on a daily basis ... How should I reduce it?
　Here are some specific methods.

　Standard soups and soups contain 1-2 g of salt per cup. Eating soups every meal makes up the majority of the daily salt intake. If you make one cup of soup a day, it will effectively reduce salt.
　Also, if you add a lot of ingredients even in the same soup, the amount of juice will decrease, so you can reduce salt even if you do not change the taste. By using vegetables as ingredients, you can eat a lot of vegetables and it is two birds with one stone!

　Noodles juice contains a lot of salt. It is said that drinking a cup of ramen to the soup contains about 7 to 8 g of salt. Other noodles (such as udon and soba) also contain a lot of salt in the soup.
　Leaving all the juice can reduce salt by about 4g!
　Although the soup is a delicious dish, be careful not to drink as much as possible for health.

　If you reduce the amount of seasonings used to reduce salt, you may feel that the taste is thin and unsatisfactory. In such a case, make good use of acidity, spices, and condiments. Even if the salt is low, it will be a delicious dish with a tight taste!

• A sour citrus fruits such as lemons and sudachi
• Spice　　　　　　　　Spices such as chili, pepper, and curry powder
• Others　　　　　　　　Condiments such as large leaves, ginger, green onions, etc.

　Do you have any seasonings such as soy sauce or sauce before eating?
　You may consume a lot of salt without realizing that seasonings are being applied without deciding the amount.

　　First of all, let's eat it before seasonings!
　　　　There are many things that are always seasonings, but there are many things that can be eaten with a good taste even as they are.

　　2 If that's not enough, eat "on" and eat!
　　　　Rather than applying seasonings directly to ingredients, putting out the seasonings on a different plate and eating it often reduces the seasonings used.
　　　In addition, you can see at a glance the amount of seasonings you ate at a glance, so be sure to practice it.

　Most commonly sold processed foods are marked with nutritional information labels.
Also, recently, some nutritional ingredients are displayed on the menu of eating out, so be sure to check it out!

　Nutrition ingredient labels vary depending on the product.

• 　Example: 100g, per bag, per packet, etc.

　You need to check the displayed unit, the content and the amount you actually eat, and calculate again!

Please take a look at other health information. ( To health promotion page)