--- title: "吃重鹹易罹病　減鹽小技巧學起來 - FoodNo1.com" description: "很多疾病都跟吃重鹹有關；醫師指出，目前在食品包裝上會有營養成分標示，而鹽分大多都是以「鈉」含量來呈現，只要將「鈉」的量乘以2.54，即可換算出食品中的鹽含量。 加工食品鹽分多我們每天的飲食中，會吃到很多鹽，攝取過多鹽分，就易罹病..." url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3181-2016-06-08-06-12-04.html" date: "2026-05-28T02:26:51+00:00" language: "zh-TW" --- # 吃重鹹易罹病 減鹽小技巧學起來 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年6月06日 點擊數: 2557 ![](https://foodno1.com/images/obhealthno1/2016-06/99e1d10d9a.jpeg) 很多疾病都跟吃重鹹有關；然而，你知道自己每天吃了多少鹽嗎？醫師指出，目前在食品包裝上會有營養成分標示，而鹽分大多都是以「鈉」含量來呈現，只要將「鈉」的量乘以2.54，即可換算出食品中的鹽含量。 **加工食品鹽分多** 我們每天的飲食中，會吃到很多鹽，攝取過多鹽分，就易罹病；鄭玠豪, 台北市立聯合醫院林森中醫院區家庭醫學科主治醫師, 表示，攝取過量鹽分，會導致高血壓、尿路結石、骨質疏鬆症、慢性腎臟病、心臟病、腦中風，胃癌也會跟著來。而過量攝取鹽則主要在於外食，以及吃過多加工食品如零食、肉乾、醃製品、滷味等，這些加工食品的鹽分用量通常是自家烹煮的四、五倍以上。 **鈉含量乘以2.54=鹽含量** 減鹽的第一步，就是要先知道自己一天到底吃進多少鹽分? 鄭玠豪醫師指出，例如某點心每份含有鈉794.6毫克，而換算出的鹽分就是794.6×2.54=2018毫克，也就是2克多的鹽；但是國人大多攝取過量，每日高達15克，比衛福部建議量每天6克高出2倍以上。 **減鹽小技巧** 想要減少鹽份攝取，鄭玠豪醫師提供四種減鹽小技巧： 一、**平時飲食養成清淡口味習慣。** 二、**外食減少沾料使用**，麵湯、火鍋高湯喝少許，勿全部喝完。 三、**食量控制**，因為即使清淡食物，若是食量太大，仍然會攝取過多鹽分。 四、**兒童最好從小就習慣清淡口味**，若是從小就習慣攝取高鹽分食物，日後要減鹽將會更加困難。 - [ 海鮮 ](https://foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 芡汁 ](https://foodno1.com/component/tags/tag/%E8%8A%A1%E6%B1%81.html) - [ 西式雞 ](https://foodno1.com/component/tags/tag/%E8%A5%BF%E5%BC%8F%E9%9B%9E.html) - [ 甜點 ](https://foodno1.com/component/tags/tag/%E7%94%9C%E9%BB%9E.html) - [ 芒果 ](https://foodno1.com/component/tags/tag/%E8%8A%92%E6%9E%9C.html) - [ 港式早餐 ](https://foodno1.com/component/tags/tag/%E6%B8%AF%E5%BC%8F%E6%97%A9%E9%A4%90.html) - [ 火腿 ](https://foodno1.com/component/tags/tag/%E7%81%AB%E8%85%BF.html) - [ 乳酪 ](https://foodno1.com/component/tags/tag/%E4%B9%B3%E9%85%AA.html) - [ 優格 ](https://foodno1.com/component/tags/tag/%E5%84%AA%E6%A0%BC.html) - [ 白粥 ](https://foodno1.com/component/tags/tag/%E7%99%BD%E7%B2%A5.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3181-2016-06-08-06-12-04.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "吃重鹹易罹病　減鹽小技巧學起來", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3181-2016-06-08-06-12-04.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "吃重鹹易罹病　減鹽小技巧學起來", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 飲食習慣, 吃濃味, 高血壓, 尿路結石, 鹽, 鄭玠豪, 鈉, 台北市立聯合醫院, 家庭醫學科", "recipeCuisine": "中式料理", "recipeCategory": "吃重鹹易罹病　減鹽小技巧學起來", "video": { "@type": "VideoObject", "name": "吃重鹹易罹病　減鹽小技巧學起來", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3181-2016-06-08-06-12-04.html?markdown=1", "uploadDate": "2016-06-06T00:03:31-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-06-06T00:03:31-04:00", "dateCreated": "2016-06-06T00:03:31-04:00", "dateModified": "2016-06-06T00:03:31-04:00" } ```