🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 29 (from laksa016)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa029.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.zaobao.com.sg/lifestyle/health/story20241006-4852028\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.zaobao.com.sg/lifestyle/health/story20241006-4852028\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.zaobao.com.sg\/lifestyle\/health\/story20241006-4852028","crawl_time":1766353158,"first_indexed_time":1728167747,"http_code":200,"src_unparsed":"sg,com,zaobao!www,\/lifestyle\/health\/story20241006-4852028 s443","src_root_hash":"13008135821883420829","history_drop_reason":null,"meta_title":"How to create a delicious low-sodium diet | 联合早报","meta_descriptions":["“盐”多必失 吃盐越少身体越好 - 《联合早报》是全球华文用户信任的媒体，每天与你分享关于政治、社会、文化等热门议题的言论与观点。深入探讨各种议题，尽在zaobao.com.sg。"],"attrs_boilerpipe_text":"世界卫生组织建议每天摄入的钠不超过2000毫克，即略少于一茶匙。可是每10名成年国人中，有九人的日常钠摄入量超标！高钠饮食可引发高血压，提高中风和心脏病发作的风险；年纪越大，肾脏调节盐分的功能退化，调节血压的能力变差，面对的风险越高。\n除非迫不得已，每天下厨的家庭主妇李美玲（70岁）不会在料理中加盐；即便加盐，最多不会超过四分之一茶匙。\n重视健康的李美玲在父母亲生病后开始改变烹煮方式，尽量少用盐。（受访者提供）\n李美玲说：“我从没意识到钠会构成健康风险，直至父亲中风，妈妈患上高血压，我也在大约30年前出现血压偏高问题。医生说导因应该是钠摄取量太高。”\n为了自己和家人的健康，她决定“下手”轻一些，过去煮汤时下两三茶匙或一汤匙盐，如今她把分量减少30至40%。“家人一路来习惯重口味菜肴，起初都说东西淡了不好吃，但在我的坚持下，他们的口味慢慢调整过来，现在外出用餐，大家都觉得外面的食物太咸。”\n食物少盐一样美味\n现在，李美玲只给某些菜肴提味，比如煮糯米饭或炖汤时，用上少许盐。她指出，许多食材本身有丰富的味道，如洋葱、番茄、萝卜、芹菜、灯笼椒，只要善选食材，用心处理，\n不必加盐一样能做出美味佳肴。\n李美玲说：“我喜欢选用当季食材，还有多种香草如迷迭香、罗勒、百里香和牛至。此外，红枣、枸杞、肉桂、咖喱叶和丁香，也能让家常菜更美味。”\n如何让重口味的家人接受少盐料理？李美玲建议不要一开始就大幅度减盐，或许可先减10%，等家人习惯后再逐渐减少。让李美玲欣慰的是，女儿受她影响，下厨时特别注意盐的用量，“很开心能把较健康的烹煮法传下去。”\n改变口味比想象中容易。保健促进局政策与策略发展署副署长冯睆溱博士是一名营养师，她说人的味觉受体细胞（taste receptor cells）每10至14天会更新一次，有助我们更好地适应盐分较低的饮食。\n冯睆溱鼓励人们少吃钠含量高的加工食品如香肠、午餐肉、鱼丸、火腿和汉堡肉饼。（受访者提供）\n研究显示，养成一个习惯大约需要21天，只要在这段期间内持续重复我们想变成习惯的行为（如减少摄取盐分），就会强化习惯的形成，之后比较容易持之以恒。\n国人钠摄取量比建议值高近一倍\n我们摄取的钠一般来自盐、酱料和各种调味品，以及快熟面——一茶匙（6000毫克）的盐包含2326毫克的钠。\n根据2022年全国营养调查，国人摄取的钠比世界卫生组织的建议值高出近一倍 —— 每日平均摄取量高达3620毫克（等于9公克或1.8茶匙的盐）。与此同时，本地高血压患病率过去五年从24%升至37%；减少钠摄入量有助预防高血压，间接降低中风和心脏病发作的风险。\n冯睆溱说：“研究显示，只要减少钠摄取量，可能只需一周便可降低血压。”\n巴刹和超市的香料和香草选择不胜枚举，善加利用可让食物的味道更富层次，同时减少对盐的依赖。（iStock图片）\n减钠为健康加分\n一些小贩和饮食业者已经响应政府号召，开始选用钠含量较低的盐。调味时，专业厨师建议，可考虑用柠檬汁、醋、香草和香料如胡椒，让食物的味道更丰富多元，以减少对盐的依赖。\n饮食业者观察到，本地食客的口味已渐渐改变，很多餐馆厨房也已开始实行“少油少盐少糖”，一方面是客人要求，另一方面是响应政府号召。\n以在家煮海鲜泡饭为例，翡翠餐饮集团执行总厨符兴毅是用鱼骨熬汤，加入姜葱去腥，慢煮收汁后加入苦瓜和番茄，亦可用虾壳丰富汤汁的味道。\n过去，美国国家医学院和美国心脏协会会根据不同年龄层建议不同钠摄入量，一般是50岁以下者摄入值较高。这或许会让一些人以为只要年龄在50岁以下，就不必严格管控盐分的摄取，但把近期科学研究纳入考量后，这些官方建议都做了修改。\n年龄越大，人体肾脏调节盐分（钠）的功能会逐渐退化，调节血压的能力也可能变差，患上高血压及并发症的风险自然提高。冯睆溱说：“年纪大了以后，我们更要小心管控钠的摄入量，以确保血压可以维持在健康范围。” \n温炜伦：随着年龄增长，肾脏排除体内多余盐分的机能会下降，囤积在体内的盐分会造成水潴留，影响健康。（盛港社区医院提供）\n盛港社区医院营养师温炜伦说：“年龄较大人士比较不容易将体内多余的钠排出体外。摄取过量的钠容易引起水潴留（如双下肢水肿），血压会增高，也会增加心和肾的负担。\n他指出，长期的高盐饮食会提高罹患高血压、心血管疾病、胃癌、骨质疏松症及肾脏疾病的风险。“即使目前没有任何疾病，还是应该控制钠的摄取，以降低患上任何因过量摄取钠而引起的疾病风险。”\n相关内容：\n本地名厨分享食谱 传授无盐美味\n即食快餐钠糖油多 营养师指点减三高\n千帆过尽才发现，壮龄正美丽。关注\n壮龄go! 特制内容\n，加入\n壮龄go! 社群\n，一起过好人生下半场。","attrs_markdown":"简\n\n繁\n\n[新明日报](https:\/\/www.zaobao.com.sg\/publication\/xin-ming-ri-bao)\n\n[![Zaobao](https:\/\/www.zaobao.com.sg\/assets\/PrimaryLogo-B5sX-LLb.webp)](https:\/\/www.zaobao.com.sg\/)\n\n[早报俱乐部](https:\/\/www.zaobao.com.sg\/zbclub)[电子报](https:\/\/www.zaobao.com.sg\/epapers)\n\n订阅\n\n![user](data:image\/svg+xml,%3c?xml%20version='1.0'%20encoding='UTF-8'?%3e%3csvg%20id='Layer_1'%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20xmlns:xlink='http:\/\/www.w3.org\/1999\/xlink'%20version='1.1'%20viewBox='0%200%2020%2020'%3e%3c!--%20Generator:%20Adobe%20Illustrator%2029.5.1,%20SVG%20Export%20Plug-In%20.%20SVG%20Version:%202.1.0%20Build%20141\\)%20--%3e%3cdefs%3e%3cstyle%3e%20.st0,%20.st1%20{%20fill:%20none;%20}%20.st1%20{%20stroke:%20%236f6f6f;%20stroke-width:%202px;%20}%20.st2%20{%20fill:%20%236f6f6f;%20fill-rule:%20evenodd;%20}%20.st3%20{%20clip-path:%20url\\(%23clippath\\);%20}%20%3c\/style%3e%3cclipPath%20id='clippath'%3e%3crect%20class='st0'%20width='20'%20height='20'\/%3e%3c\/clipPath%3e%3c\/defs%3e%3cg%20class='st3'%3e%3cg%3e%3ccircle%20class='st1'%20cx='10'%20cy='10'%20r='9'\/%3e%3ccircle%20class='st1'%20cx='10'%20cy='7'%20r='3'\/%3e%3cpath%20class='st2'%20d='M11,10c0,.55-.45,1-1,1-2.76,0-5,2.24-5,5,0,.55-.45,1-1,1s-1-.45-1-1c0-3.84,3.1-6.97,6.94-7h.06c.55,0,1,.45,1,1Z'\/%3e%3cpath%20class='st2'%20d='M9,10c0,.55.45,1,1,1,2.76,0,5,2.24,5,5,0,.55.45,1,1,1s1-.45,1-1c0-3.84-3.1-6.97-6.94-7h-.06c-.55,0-1,.45-1,1Z'\/%3e%3c\/g%3e%3c\/g%3e%3c\/svg%3e)\n***\n[新闻](https:\/\/www.zaobao.com.sg\/news)\n\n[即时](https:\/\/www.zaobao.com.sg\/realtime)\n\n[新加坡](https:\/\/www.zaobao.com.sg\/news\/singapore)\n\n[国际](https:\/\/www.zaobao.com.sg\/news\/world)\n\n[中国](https:\/\/www.zaobao.com.sg\/news\/china)\n\n[东南亚](https:\/\/www.zaobao.com.sg\/news\/sea)\n\n[财经](https:\/\/www.zaobao.com.sg\/finance)\n\n[新加坡股市](https:\/\/stock.zaobao.com.sg\/)\n\n[新加坡财经](https:\/\/www.zaobao.com.sg\/finance\/singapore)\n\n[全球财经](https:\/\/www.zaobao.com.sg\/finance\/world)\n\n[中国财经](https:\/\/www.zaobao.com.sg\/finance\/china)\n\n[投资理财](https:\/\/www.zaobao.com.sg\/finance\/invest)\n\n[房产](https:\/\/www.zaobao.com.sg\/finance\/real-estate)\n\n[美国股市](https:\/\/www.zaobao.com.sg\/finance\/usstock)\n\n[中小企业](https:\/\/www.zaobao.com.sg\/finance\/sme)\n\n[起步创新](https:\/\/www.zaobao.com.sg\/finance\/startup)\n\n[财经人物](https:\/\/www.zaobao.com.sg\/finance\/personalities)\n\n[言论](https:\/\/www.zaobao.com.sg\/forum)\n\n[社论](https:\/\/www.zaobao.com.sg\/forum\/editorial)\n\n[评论](https:\/\/www.zaobao.com.sg\/forum\/views)\n\n[交流站](https:\/\/www.zaobao.com.sg\/forum\/talk)\n\n[漫画](https:\/\/www.zaobao.com.sg\/forum\/comic)\n\n[娱乐](https:\/\/www.zaobao.com.sg\/entertainment)\n\n[明星](https:\/\/www.zaobao.com.sg\/entertainment\/celebs)\n\n[影视](https:\/\/www.zaobao.com.sg\/entertainment\/movies-and-tv)\n\n[音乐](https:\/\/www.zaobao.com.sg\/entertainment\/music)\n\n[韩流](https:\/\/www.zaobao.com.sg\/entertainment\/k-pop)\n\n[送礼](https:\/\/www.zaobao.com.sg\/entertainment\/giveaway)\n\n[生活](https:\/\/www.zaobao.com.sg\/lifestyle)\n\n[壮龄go\\!](https:\/\/www.zaobao.com.sg\/specials\/active-aging)\n\n[特写](https:\/\/www.zaobao.com.sg\/lifestyle\/feature)\n\n[美食](https:\/\/www.zaobao.com.sg\/lifestyle\/food)\n\n[旅行](https:\/\/www.zaobao.com.sg\/lifestyle\/travel)\n\n[文化艺术](https:\/\/www.zaobao.com.sg\/lifestyle\/culture)\n\n[人文史地](https:\/\/www.zaobao.com.sg\/lifestyle\/history-heritage)\n\n[专栏](https:\/\/www.zaobao.com.sg\/lifestyle\/columns)\n\n[@世代](https:\/\/www.zaobao.com.sg\/lifestyle\/gen)\n\n[生态与环保](https:\/\/www.zaobao.com.sg\/lifestyle\/eco)\n\n[时尚与美容](https:\/\/www.zaobao.com.sg\/lifestyle\/fashion-beauty)\n\n[设计与家居](https:\/\/www.zaobao.com.sg\/lifestyle\/design-decor)\n\n[光影](https:\/\/www.zaobao.com.sg\/lifestyle\/photography)\n\n[科玩](https:\/\/www.zaobao.com.sg\/lifestyle\/gadget)\n\n[科普](https:\/\/www.zaobao.com.sg\/lifestyle\/tech-science)\n\n[汽车](https:\/\/www.zaobao.com.sg\/lifestyle\/motoring)\n\n[心事家事](https:\/\/www.zaobao.com.sg\/lifestyle\/familynlove)\n\n[精选](https:\/\/www.zaobao.com.sg\/lifestyle\/others)\n\n[特辑](https:\/\/www.zaobao.com.sg\/lifestyle\/supplement)\n\n[早报校园](https:\/\/www.zaobao.com.sg\/lifestyle\/campus)\n\n[热门](https:\/\/www.zaobao.com.sg\/lifestyle\/trending)\n\n[生活贴士](https:\/\/www.zaobao.com.sg\/lifestyle\/life-hacks)\n\n[星座与生肖](https:\/\/www.zaobao.com.sg\/horoscope)\n\n[保健](https:\/\/www.zaobao.com.sg\/lifestyle\/health)\n\n[体育](https:\/\/www.zaobao.com.sg\/news\/sports)\n\n[视频](https:\/\/www.zaobao.com.sg\/videos)\n\n[新闻](https:\/\/www.zaobao.com.sg\/videos\/news)\n\n[娱乐](https:\/\/www.zaobao.com.sg\/videos\/entertainment)\n\n[生活](https:\/\/www.zaobao.com.sg\/videos\/lifestyle)\n\n[系列节目](https:\/\/www.zaobao.com.sg\/video-series)\n\n[直播](https:\/\/www.zaobao.com.sg\/livestream)\n\n[早报播客](https:\/\/www.zaobao.com.sg\/podcast)\n\n[互动新闻](https:\/\/www.zaobao.com.sg\/interactive-graphics)\n\n[专题](https:\/\/www.zaobao.com.sg\/special)\n\n[订阅](https:\/\/subscribe.sph.com.sg\/zh\/publications-zb\/?utm_campaign=zb_subscription&utm_medium=sph-publication&utm_source=zb&utm_content=subscribebutton-header&utm_term=4852028)\n\n[壮龄go\\!](https:\/\/www.zaobao.com.sg\/specials\/active-aging)\n\n# “盐”多必失 吃盐越少身体越好\n[陈映蓁](https:\/\/www.zaobao.com.sg\/byline\/chen-ying-zhen?ref=article-byline)\n\n发布\/2024年10月6日 05:08\n\n世界卫生组织建议每天摄入的钠不超过2000毫克，即略少于一茶匙。可是每10名成年国人中，有九人的日常钠摄入量超标！高钠饮食可引发高血压，提高中风和心脏病发作的风险；年纪越大，肾脏调节盐分的功能退化，调节血压的能力变差，面对的风险越高。\n\n![share icon](data:image\/svg+xml,%3csvg%20width='20'%20height='20'%20viewBox='0%200%2020%2020'%20fill='none'%20xmlns='http:\/\/www.w3.org\/2000\/svg'%3e%3cpath%20fill-rule='evenodd'%20clip-rule='evenodd'%20d='M16%206C17.1046%206%2018%205.10457%2018%204C18%202.89543%2017.1046%202%2016%202C14.8954%202%2014%202.89543%2014%204C14%205.10457%2014.8954%206%2016%206ZM16%208C18.2091%208%2020%206.20914%2020%204C20%201.79086%2018.2091%200%2016%200C13.7909%200%2012%201.79086%2012%204C12%204.26166%2012.0251%204.51746%2012.0731%204.76511L6.99744%207.35128C6.26456%206.52254%205.1933%206%204%206C1.79086%206%200%207.79086%200%2010C0%2012.2091%201.79086%2014%204%2014C5.18668%2014%206.25266%2013.4832%206.9852%2012.6625L12.0696%2015.2531C12.0239%2015.4951%2012%2015.7448%2012%2016C12%2018.2091%2013.7909%2020%2016%2020C18.2091%2020%2020%2018.2091%2020%2016C20%2013.7909%2018.2091%2012%2016%2012C14.763%2012%2013.6572%2012.5615%2012.9234%2013.4435L7.90179%2010.8849C7.96607%2010.6002%208%2010.3041%208%2010C8%209.70232%207.96748%209.41223%207.90581%209.1331L12.9352%206.57051C13.6689%207.44445%2014.7696%208%2016%208ZM4%2012C5.10457%2012%206%2011.1046%206%2010C6%208.89543%205.10457%208%204%208C2.89543%208%202%208.89543%202%2010C2%2011.1046%202.89543%2012%204%2012ZM18%2016C18%2017.1046%2017.1046%2018%2016%2018C14.8954%2018%2014%2017.1046%2014%2016C14%2014.8954%2014.8954%2014%2016%2014C17.1046%2014%2018%2014.8954%2018%2016Z'%20fill='%236F6F6F'\/%3e%3c\/svg%3e)\n\n![share icon](data:image\/svg+xml,%3csvg%20width='20'%20height='18'%20viewBox='0%200%2020%2018'%20fill='none'%20xmlns='http:\/\/www.w3.org\/2000\/svg'%3e%3cpath%20fill-rule='evenodd'%20clip-rule='evenodd'%20d='M7.00022%200C6.44793%200%206.00022%200.447715%206.00022%201V2H1.00024C0.447959%202%200.000244184%202.44772%200.000244184%203C0.000244184%203.55228%200.44796%204%201.00024%204H10.0002C10.0002%204.81751%209.73782%205.93042%209.21614%207.19738C8.7115%208.42291%207.98927%209.73192%207.11863%2010.9633C6.48531%2010.039%205.9682%209.13716%205.59776%208.39625C5.38223%207.96517%205.22164%207.59912%205.1177%207.32307C5.06552%207.18448%205.03168%207.0793%205.01221%207.00669C5.00518%206.98049%205.00121%206.96289%204.99913%206.95284C4.97468%206.42229%204.5368%205.99965%204.00021%205.99965C3.44792%205.99965%203.00021%206.44736%203.00021%206.99965C3.00021%207.19597%203.04371%207.38773%203.08049%207.52484C3.12205%207.67978%203.17903%207.84999%203.24599%208.02782C3.38033%208.38461%203.5713%208.81545%203.80889%209.29065C4.28461%2010.2421%204.96845%2011.4138%205.81451%2012.5853C5.81842%2012.5907%205.82235%2012.5961%205.82627%2012.6016C4.25122%2014.3865%202.46939%2015.6864%200.804076%2016.0194C0.262517%2016.1277%20-0.0887002%2016.6546%200.0196124%2017.1961C0.127924%2017.7377%200.654749%2018.0889%201.19631%2017.9806C3.34615%2017.5506%205.39091%2016.0433%207.08797%2014.1892C8.62307%2015.9396%2010.5801%2017.5358%2012.8041%2017.9806C13.3456%2018.0889%2013.8725%2017.7377%2013.9808%2017.1961C14.0891%2016.6546%2013.7379%2016.1277%2013.1963%2016.0194C11.4875%2015.6777%209.80963%2014.3148%208.3815%2012.6262C8.48603%2012.4868%208.58853%2012.3468%208.68892%2012.2062C9.66771%2010.8359%2010.4874%209.36286%2011.0655%207.95887C11.6376%206.56958%2012.0002%205.18249%2012.0002%204H13.0002C13.5525%204%2014.0002%203.55228%2014.0002%203C14.0002%202.44772%2013.5525%202%2013.0002%202H8.00022V1C8.00022%200.447715%207.5525%200%207.00022%200Z'%20fill='%236F6F6F'\/%3e%3cpath%20fill-rule='evenodd'%20clip-rule='evenodd'%20d='M13.0002%206C12.448%206%2012.0002%206.44772%2012.0002%207C12.0002%207.55228%2012.448%208%2013.0002%208H19.0002C19.5525%208%2020.0002%207.55228%2020.0002%207C20.0002%206.44772%2019.5525%206%2019.0002%206H13.0002Z'%20fill='%236F6F6F'\/%3e%3cpath%20fill-rule='evenodd'%20clip-rule='evenodd'%20d='M16.0002%205C15.448%205%2015.0002%205.44772%2015.0002%206V7C15.0002%207.55228%2015.448%208%2016.0002%208C16.5525%208%2017.0002%207.55228%2017.0002%207V6C17.0002%205.44772%2016.5525%205%2016.0002%205Z'%20fill='%236F6F6F'\/%3e%3cpath%20fill-rule='evenodd'%20clip-rule='evenodd'%20d='M15.9473%209.67889C15.7708%209.15807%2015.2063%208.87721%2014.684%209.05131C14.1601%209.22596%2013.8769%209.79228%2014.0516%2010.3162L15.0002%2010C14.0516%2010.3162%2014.0514%2010.3158%2014.0516%2010.3162L14.0522%2010.318L14.0529%2010.3201L14.0546%2010.3251L14.0592%2010.3385C14.0628%2010.3488%2014.0675%2010.3621%2014.0733%2010.3779C14.085%2010.4097%2014.1011%2010.4523%2014.1221%2010.5041C14.164%2010.6076%2014.2255%2010.7491%2014.3089%2010.916C14.4747%2011.2475%2014.7334%2011.6918%2015.107%2012.1402C15.8605%2013.0443%2017.1191%2014%2019.0002%2014C19.5525%2014%2020.0002%2013.5523%2020.0002%2013C20.0002%2012.4477%2019.5525%2012%2019.0002%2012C17.8813%2012%2017.14%2011.4557%2016.6435%2010.8598C16.3921%2010.5582%2016.2133%2010.2525%2016.0978%2010.0215C16.0406%209.9072%2016.0005%209.8143%2015.976%209.75372C15.9638%209.72352%2015.9556%209.70163%2015.9511%209.68944L15.9473%209.67889Z'%20fill='%236F6F6F'\/%3e%3cpath%20fill-rule='evenodd'%20clip-rule='evenodd'%20d='M18.0002%207C17.448%207%2017.0002%207.44772%2017.0002%208C17.0002%208.70979%2016.6229%209.73421%2015.8726%2010.5917C15.1389%2011.4303%2014.1455%2012.0004%2013.0002%2012.0004C12.448%2012.0004%2012.0002%2012.4481%2012.0002%2013.0004C12.0002%2013.5526%2012.448%2014.0004%2013.0002%2014.0004C14.855%2014.0004%2016.3616%2013.0702%2017.3779%2011.9087C18.3776%2010.766%2019.0002%209.29021%2019.0002%208C19.0002%207.44772%2018.5525%207%2018.0002%207Z'%20fill='%236F6F6F'\/%3e%3c\/svg%3e)\n\n小\n\n标准\n\n中\n\n大\n\n除非迫不得已，每天下厨的家庭主妇李美玲（70岁）不会在料理中加盐；即便加盐，最多不会超过四分之一茶匙。\n\n![重视健康的李美玲在父母亲生病后开始改变烹煮方式，尽量少用盐。（受访者提供）](https:\/\/cassette.sphdigital.com.sg\/image\/zaobao\/d3450e865111ebc6ab222e942d52a39f6e5f7dfba06f31bb51590c49d41377dc)\n\n重视健康的李美玲在父母亲生病后开始改变烹煮方式，尽量少用盐。（受访者提供）\n\n李美玲说：“我从没意识到钠会构成健康风险，直至父亲中风，妈妈患上高血压，我也在大约30年前出现血压偏高问题。医生说导因应该是钠摄取量太高。”\n\n为了自己和家人的健康，她决定“下手”轻一些，过去煮汤时下两三茶匙或一汤匙盐，如今她把分量减少30至40%。“家人一路来习惯重口味菜肴，起初都说东西淡了不好吃，但在我的坚持下，他们的口味慢慢调整过来，现在外出用餐，大家都觉得外面的食物太咸。”\n\n## 食物少盐一样美味\n现在，李美玲只给某些菜肴提味，比如煮糯米饭或炖汤时，用上少许盐。她指出，许多食材本身有丰富的味道，如洋葱、番茄、萝卜、芹菜、灯笼椒，只要善选食材，用心处理，[不必加盐一样能做出美味佳肴。](https:\/\/www.zaobao.com.sg\/lifestyle\/health\/story20240910-4638538?utm_source=specialpagek&utm_medium=website&ref=article-inline)\n\n## 延伸阅读\n[减钠 从善用食材提味着手 ![减钠 从善用食材提味着手](https:\/\/cassette.sphdigital.com.sg\/image\/zaobao\/cd50fa0af46bb7bfc903c762042c83b74c7e47a92bceec4316506ff59aa4ce4d)](https:\/\/www.zaobao.com.sg\/lifestyle\/health\/story20240528-3713231?ref=article-extended-read)\n\n[本地名厨分享食谱 传授无盐美味 ![本地名厨分享食谱 传授无盐美味](https:\/\/cassette.sphdigital.com.sg\/image\/zaobao\/d8a0bdd18365c21611d95d9154debe2fddaa4cd4b6de48da2f826b9bc06d3d34)](https:\/\/www.zaobao.com.sg\/lifestyle\/health\/story20240910-4626077?ref=article-extended-read)\n\n李美玲说：“我喜欢选用当季食材，还有多种香草如迷迭香、罗勒、百里香和牛至。此外，红枣、枸杞、肉桂、咖喱叶和丁香，也能让家常菜更美味。”\n\n如何让重口味的家人接受少盐料理？李美玲建议不要一开始就大幅度减盐，或许可先减10%，等家人习惯后再逐渐减少。让李美玲欣慰的是，女儿受她影响，下厨时特别注意盐的用量，“很开心能把较健康的烹煮法传下去。”\n\n改变口味比想象中容易。保健促进局政策与策略发展署副署长冯睆溱博士是一名营养师，她说人的味觉受体细胞（taste receptor cells）每10至14天会更新一次，有助我们更好地适应盐分较低的饮食。\n\n![冯睆溱鼓励人们少吃钠含量高的加工食品如香肠、午餐肉、鱼丸、火腿和汉堡肉饼。（受访者提供）](https:\/\/cassette.sphdigital.com.sg\/image\/zaobao\/eb1ce22692b926841f05a7bd6e78761b82ce3fffa6c146af2620e2ce6c4f8469)\n\n冯睆溱鼓励人们少吃钠含量高的加工食品如香肠、午餐肉、鱼丸、火腿和汉堡肉饼。（受访者提供）\n\n研究显示，养成一个习惯大约需要21天，只要在这段期间内持续重复我们想变成习惯的行为（如减少摄取盐分），就会强化习惯的形成，之后比较容易持之以恒。\n\n## 国人钠摄取量比建议值高近一倍\n我们摄取的钠一般来自盐、酱料和各种调味品，以及快熟面——一茶匙（6000毫克）的盐包含2326毫克的钠。\n\n根据2022年全国营养调查，国人摄取的钠比世界卫生组织的建议值高出近一倍 —— 每日平均摄取量高达3620毫克（等于9公克或1.8茶匙的盐）。与此同时，本地高血压患病率过去五年从24%升至37%；减少钠摄入量有助预防高血压，间接降低中风和心脏病发作的风险。\n\n冯睆溱说：“研究显示，只要减少钠摄取量，可能只需一周便可降低血压。”\n\n![巴刹和超市的香料和香草选择不胜枚举，善加利用可让食物的味道更富层次，同时减少对盐的依赖。（iStock图片）](https:\/\/cassette.sphdigital.com.sg\/image\/zaobao\/816561ff9eabc24f42df26f36bda9b4e17b54f9faa4bc9b1b4c7d4d414737596)\n\n巴刹和超市的香料和香草选择不胜枚举，善加利用可让食物的味道更富层次，同时减少对盐的依赖。（iStock图片）\n\n**减钠为健康加分**\n\n一些小贩和饮食业者已经响应政府号召，开始选用钠含量较低的盐。调味时，专业厨师建议，可考虑用柠檬汁、醋、香草和香料如胡椒，让食物的味道更丰富多元，以减少对盐的依赖。\n\n饮食业者观察到，本地食客的口味已渐渐改变，很多餐馆厨房也已开始实行“少油少盐少糖”，一方面是客人要求，另一方面是响应政府号召。\n\n以在家煮海鲜泡饭为例，翡翠餐饮集团执行总厨符兴毅是用鱼骨熬汤，加入姜葱去腥，慢煮收汁后加入苦瓜和番茄，亦可用虾壳丰富汤汁的味道。\n\n过去，美国国家医学院和美国心脏协会会根据不同年龄层建议不同钠摄入量，一般是50岁以下者摄入值较高。这或许会让一些人以为只要年龄在50岁以下，就不必严格管控盐分的摄取，但把近期科学研究纳入考量后，这些官方建议都做了修改。\n\n年龄越大，人体肾脏调节盐分（钠）的功能会逐渐退化，调节血压的能力也可能变差，患上高血压及并发症的风险自然提高。冯睆溱说：“年纪大了以后，我们更要小心管控钠的摄入量，以确保血压可以维持在健康范围。”\n\n![温炜伦：随着年龄增长，肾脏排除体内多余盐分的机能会下降，囤积在体内的盐分会造成水潴留，影响健康。（盛港社区医院提供）](https:\/\/cassette.sphdigital.com.sg\/image\/zaobao\/ea72f32692aa199e8e7591b0fac1d71c4375e9bbfbf11da8616c086eb62c99ec)\n\n温炜伦：随着年龄增长，肾脏排除体内多余盐分的机能会下降，囤积在体内的盐分会造成水潴留，影响健康。（盛港社区医院提供）\n\n盛港社区医院营养师温炜伦说：“年龄较大人士比较不容易将体内多余的钠排出体外。摄取过量的钠容易引起水潴留（如双下肢水肿），血压会增高，也会增加心和肾的负担。\n\n他指出，长期的高盐饮食会提高罹患高血压、心血管疾病、胃癌、骨质疏松症及肾脏疾病的风险。“即使目前没有任何疾病，还是应该控制钠的摄取，以降低患上任何因过量摄取钠而引起的疾病风险。”\n\n相关内容：\n\n- 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5. Seen Status Check

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📄

INDEXABLE

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3 months ago

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ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	3.8 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.zaobao.com.sg/lifestyle/health/story20241006-4852028
Last Crawled	2025-12-21 21:39:18 (3 months ago)
First Indexed	2024-10-05 22:35:47 (1 year ago)
HTTP Status Code	200
Meta Title	How to create a delicious low-sodium diet \| 联合早报
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Boilerpipe Text	世界卫生组织建议每天摄入的钠不超过2000毫克，即略少于一茶匙。可是每10名成年国人中，有九人的日常钠摄入量超标！高钠饮食可引发高血压，提高中风和心脏病发作的风险；年纪越大，肾脏调节盐分的功能退化，调节血压的能力变差，面对的风险越高。除非迫不得已，每天下厨的家庭主妇李美玲（70岁）不会在料理中加盐；即便加盐，最多不会超过四分之一茶匙。重视健康的李美玲在父母亲生病后开始改变烹煮方式，尽量少用盐。（受访者提供）李美玲说：“我从没意识到钠会构成健康风险，直至父亲中风，妈妈患上高血压，我也在大约30年前出现血压偏高问题。医生说导因应该是钠摄取量太高。” 为了自己和家人的健康，她决定“下手”轻一些，过去煮汤时下两三茶匙或一汤匙盐，如今她把分量减少30至40%。“家人一路来习惯重口味菜肴，起初都说东西淡了不好吃，但在我的坚持下，他们的口味慢慢调整过来，现在外出用餐，大家都觉得外面的食物太咸。” 食物少盐一样美味现在，李美玲只给某些菜肴提味，比如煮糯米饭或炖汤时，用上少许盐。她指出，许多食材本身有丰富的味道，如洋葱、番茄、萝卜、芹菜、灯笼椒，只要善选食材，用心处理，不必加盐一样能做出美味佳肴。李美玲说：“我喜欢选用当季食材，还有多种香草如迷迭香、罗勒、百里香和牛至。此外，红枣、枸杞、肉桂、咖喱叶和丁香，也能让家常菜更美味。” 如何让重口味的家人接受少盐料理？李美玲建议不要一开始就大幅度减盐，或许可先减10%，等家人习惯后再逐渐减少。让李美玲欣慰的是，女儿受她影响，下厨时特别注意盐的用量，“很开心能把较健康的烹煮法传下去。” 改变口味比想象中容易。保健促进局政策与策略发展署副署长冯睆溱博士是一名营养师，她说人的味觉受体细胞（taste receptor cells）每10至14天会更新一次，有助我们更好地适应盐分较低的饮食。冯睆溱鼓励人们少吃钠含量高的加工食品如香肠、午餐肉、鱼丸、火腿和汉堡肉饼。（受访者提供）研究显示，养成一个习惯大约需要21天，只要在这段期间内持续重复我们想变成习惯的行为（如减少摄取盐分），就会强化习惯的形成，之后比较容易持之以恒。国人钠摄取量比建议值高近一倍我们摄取的钠一般来自盐、酱料和各种调味品，以及快熟面——一茶匙（6000毫克）的盐包含2326毫克的钠。根据2022年全国营养调查，国人摄取的钠比世界卫生组织的建议值高出近一倍 —— 每日平均摄取量高达3620毫克（等于9公克或1.8茶匙的盐）。与此同时，本地高血压患病率过去五年从24%升至37%；减少钠摄入量有助预防高血压，间接降低中风和心脏病发作的风险。冯睆溱说：“研究显示，只要减少钠摄取量，可能只需一周便可降低血压。” 巴刹和超市的香料和香草选择不胜枚举，善加利用可让食物的味道更富层次，同时减少对盐的依赖。（iStock图片）减钠为健康加分一些小贩和饮食业者已经响应政府号召，开始选用钠含量较低的盐。调味时，专业厨师建议，可考虑用柠檬汁、醋、香草和香料如胡椒，让食物的味道更丰富多元，以减少对盐的依赖。饮食业者观察到，本地食客的口味已渐渐改变，很多餐馆厨房也已开始实行“少油少盐少糖”，一方面是客人要求，另一方面是响应政府号召。以在家煮海鲜泡饭为例，翡翠餐饮集团执行总厨符兴毅是用鱼骨熬汤，加入姜葱去腥，慢煮收汁后加入苦瓜和番茄，亦可用虾壳丰富汤汁的味道。过去，美国国家医学院和美国心脏协会会根据不同年龄层建议不同钠摄入量，一般是50岁以下者摄入值较高。这或许会让一些人以为只要年龄在50岁以下，就不必严格管控盐分的摄取，但把近期科学研究纳入考量后，这些官方建议都做了修改。年龄越大，人体肾脏调节盐分（钠）的功能会逐渐退化，调节血压的能力也可能变差，患上高血压及并发症的风险自然提高。冯睆溱说：“年纪大了以后，我们更要小心管控钠的摄入量，以确保血压可以维持在健康范围。” 温炜伦：随着年龄增长，肾脏排除体内多余盐分的机能会下降，囤积在体内的盐分会造成水潴留，影响健康。（盛港社区医院提供）盛港社区医院营养师温炜伦说：“年龄较大人士比较不容易将体内多余的钠排出体外。摄取过量的钠容易引起水潴留（如双下肢水肿），血压会增高，也会增加心和肾的负担。他指出，长期的高盐饮食会提高罹患高血压、心血管疾病、胃癌、骨质疏松症及肾脏疾病的风险。“即使目前没有任何疾病，还是应该控制钠的摄取，以降低患上任何因过量摄取钠而引起的疾病风险。” 相关内容：本地名厨分享食谱传授无盐美味即食快餐钠糖油多营养师指点减三高千帆过尽才发现，壮龄正美丽。关注壮龄go! 特制内容，加入壮龄go! 社群，一起过好人生下半场。
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小标准中大除非迫不得已，每天下厨的家庭主妇李美玲（70岁）不会在料理中加盐；即便加盐，最多不会超过四分之一茶匙。 ![重视健康的李美玲在父母亲生病后开始改变烹煮方式，尽量少用盐。（受访者提供）](https://cassette.sphdigital.com.sg/image/zaobao/d3450e865111ebc6ab222e942d52a39f6e5f7dfba06f31bb51590c49d41377dc) 重视健康的李美玲在父母亲生病后开始改变烹煮方式，尽量少用盐。（受访者提供）李美玲说：“我从没意识到钠会构成健康风险，直至父亲中风，妈妈患上高血压，我也在大约30年前出现血压偏高问题。医生说导因应该是钠摄取量太高。” 为了自己和家人的健康，她决定“下手”轻一些，过去煮汤时下两三茶匙或一汤匙盐，如今她把分量减少30至40%。“家人一路来习惯重口味菜肴，起初都说东西淡了不好吃，但在我的坚持下，他们的口味慢慢调整过来，现在外出用餐，大家都觉得外面的食物太咸。” ## 食物少盐一样美味现在，李美玲只给某些菜肴提味，比如煮糯米饭或炖汤时，用上少许盐。她指出，许多食材本身有丰富的味道，如洋葱、番茄、萝卜、芹菜、灯笼椒，只要善选食材，用心处理，[不必加盐一样能做出美味佳肴。](https://www.zaobao.com.sg/lifestyle/health/story20240910-4638538?utm_source=specialpagek&utm_medium=website&ref=article-inline) ## 延伸阅读 [减钠从善用食材提味着手 ![减钠从善用食材提味着手](https://cassette.sphdigital.com.sg/image/zaobao/cd50fa0af46bb7bfc903c762042c83b74c7e47a92bceec4316506ff59aa4ce4d)](https://www.zaobao.com.sg/lifestyle/health/story20240528-3713231?ref=article-extended-read) [本地名厨分享食谱传授无盐美味 ![本地名厨分享食谱传授无盐美味](https://cassette.sphdigital.com.sg/image/zaobao/d8a0bdd18365c21611d95d9154debe2fddaa4cd4b6de48da2f826b9bc06d3d34)](https://www.zaobao.com.sg/lifestyle/health/story20240910-4626077?ref=article-extended-read) 李美玲说：“我喜欢选用当季食材，还有多种香草如迷迭香、罗勒、百里香和牛至。此外，红枣、枸杞、肉桂、咖喱叶和丁香，也能让家常菜更美味。” 如何让重口味的家人接受少盐料理？李美玲建议不要一开始就大幅度减盐，或许可先减10%，等家人习惯后再逐渐减少。让李美玲欣慰的是，女儿受她影响，下厨时特别注意盐的用量，“很开心能把较健康的烹煮法传下去。” 改变口味比想象中容易。保健促进局政策与策略发展署副署长冯睆溱博士是一名营养师，她说人的味觉受体细胞（taste receptor cells）每10至14天会更新一次，有助我们更好地适应盐分较低的饮食。 ![冯睆溱鼓励人们少吃钠含量高的加工食品如香肠、午餐肉、鱼丸、火腿和汉堡肉饼。（受访者提供）](https://cassette.sphdigital.com.sg/image/zaobao/eb1ce22692b926841f05a7bd6e78761b82ce3fffa6c146af2620e2ce6c4f8469) 冯睆溱鼓励人们少吃钠含量高的加工食品如香肠、午餐肉、鱼丸、火腿和汉堡肉饼。（受访者提供）研究显示，养成一个习惯大约需要21天，只要在这段期间内持续重复我们想变成习惯的行为（如减少摄取盐分），就会强化习惯的形成，之后比较容易持之以恒。 ## 国人钠摄取量比建议值高近一倍我们摄取的钠一般来自盐、酱料和各种调味品，以及快熟面——一茶匙（6000毫克）的盐包含2326毫克的钠。根据2022年全国营养调查，国人摄取的钠比世界卫生组织的建议值高出近一倍 —— 每日平均摄取量高达3620毫克（等于9公克或1.8茶匙的盐）。与此同时，本地高血压患病率过去五年从24%升至37%；减少钠摄入量有助预防高血压，间接降低中风和心脏病发作的风险。冯睆溱说：“研究显示，只要减少钠摄取量，可能只需一周便可降低血压。” ![巴刹和超市的香料和香草选择不胜枚举，善加利用可让食物的味道更富层次，同时减少对盐的依赖。（iStock图片）](https://cassette.sphdigital.com.sg/image/zaobao/816561ff9eabc24f42df26f36bda9b4e17b54f9faa4bc9b1b4c7d4d414737596) 巴刹和超市的香料和香草选择不胜枚举，善加利用可让食物的味道更富层次，同时减少对盐的依赖。（iStock图片）减钠为健康加分一些小贩和饮食业者已经响应政府号召，开始选用钠含量较低的盐。调味时，专业厨师建议，可考虑用柠檬汁、醋、香草和香料如胡椒，让食物的味道更丰富多元，以减少对盐的依赖。饮食业者观察到，本地食客的口味已渐渐改变，很多餐馆厨房也已开始实行“少油少盐少糖”，一方面是客人要求，另一方面是响应政府号召。以在家煮海鲜泡饭为例，翡翠餐饮集团执行总厨符兴毅是用鱼骨熬汤，加入姜葱去腥，慢煮收汁后加入苦瓜和番茄，亦可用虾壳丰富汤汁的味道。过去，美国国家医学院和美国心脏协会会根据不同年龄层建议不同钠摄入量，一般是50岁以下者摄入值较高。这或许会让一些人以为只要年龄在50岁以下，就不必严格管控盐分的摄取，但把近期科学研究纳入考量后，这些官方建议都做了修改。年龄越大，人体肾脏调节盐分（钠）的功能会逐渐退化，调节血压的能力也可能变差，患上高血压及并发症的风险自然提高。冯睆溱说：“年纪大了以后，我们更要小心管控钠的摄入量，以确保血压可以维持在健康范围。” ![温炜伦：随着年龄增长，肾脏排除体内多余盐分的机能会下降，囤积在体内的盐分会造成水潴留，影响健康。（盛港社区医院提供）](https://cassette.sphdigital.com.sg/image/zaobao/ea72f32692aa199e8e7591b0fac1d71c4375e9bbfbf11da8616c086eb62c99ec) 温炜伦：随着年龄增长，肾脏排除体内多余盐分的机能会下降，囤积在体内的盐分会造成水潴留，影响健康。（盛港社区医院提供）盛港社区医院营养师温炜伦说：“年龄较大人士比较不容易将体内多余的钠排出体外。摄取过量的钠容易引起水潴留（如双下肢水肿），血压会增高，也会增加心和肾的负担。他指出，长期的高盐饮食会提高罹患高血压、心血管疾病、胃癌、骨质疏松症及肾脏疾病的风险。“即使目前没有任何疾病，还是应该控制钠的摄取，以降低患上任何因过量摄取钠而引起的疾病风险。” 相关内容： - [本地名厨分享食谱传授无盐美味](https://www.zaobao.com.sg/lifestyle/health/story20240910-4626077?utm_source=specialpagek&utm_medium=website&ref=article-inline) - [即食快餐钠糖油多营养师指点减三高](https://www.zaobao.com.sg/lifestyle/health/story20210601-1150835?utm_source=specialpagek&utm_medium=website&ref=article-inline) * 千帆过尽才发现，壮龄正美丽。关注[壮龄go! 特制内容](https://www.zaobao.com.sg/specials/active-aging?utm_source=article-text&utm_medium=website&ref=article-inline)，加入[壮龄go! 社群](https://bit.ly/3SVnojz)，一起过好人生下半场。 *** ![tag icon](https://www.zaobao.com.sg/assets/tag-icon-DBg1OUV_.webp) 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Readable Markdown	null
Shard	29 (laksa)
Root Hash	13008135821883420829
Unparsed URL	sg,com,zaobao!www,/lifestyle/health/story20241006-4852028 s443