如何控制在外和家中的盐分摄入量？
If you add salt during cooking or at the table, add small amounts. Learn to use spices and herbs, rather than salt, to enhance the flavour of food. Spices and herbs that are helpful such as bay leaf, curry, lemon, rosemary, ginger, garlic, mint, paprika, pepper and tomato. Try to use least salt as much as you can. Practise healthy cooking method that uses small amount of salt such as grill, bake or roast. Cooking soupy dish and stew require a lot of salt, so avoid it.
如果在烹饪过程中或在餐桌上添加盐，请添加少量盐。学会使用香料和草药，如月桂叶、咖喱、柠檬、迷迭香、姜、大蒜、薄荷、辣椒粉、胡椒和番茄来增强食物的风味，尽量少用盐。学习使用少盐的健康烹饪方法，如烧烤或烘烤。避免食用需要大量盐分的汤类和炖菜。
When buying groceries, please buy fresh products rather than processed one such as canned vegetables, fruits, instant noodles and tuna. Read the nutrition facts labels to compare the amount of sodium in processed foods, such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings and sauces. The amount in different types and brands varies widely. Look for labels that say, “low sodium”. They contain 120mg (about 5 percent of the Daily Value) or less of sodium per serving. If you cannot avoid using processed or canned foods, you can drain and rinse them (like chickpeas, kidney beans, etc.), anchovies and vegetables. You’ll cut the sodium by up to 40 percent.
当购买日常食材时，请购买新鲜食材，而不是加工产品，如罐头蔬菜、罐头水果、方便面和罐头金枪鱼。阅读营养成分标签来比较加工食品中的钠含量，例如：冷冻食品、包装混合物、谷类、奶酪、面包、汤类、沙拉调料和调味料。不同类型和不同品牌食品的钠含量差异很大。尽量查找标签为“低钠含量”的食品。每份中含有120毫克（大约每日的5%）或更少的钠。如果您无法避免食用加工或罐头食品，您可以沥干并冲洗它们（例如：鹰嘴豆、芸豆等）、凤尾鱼和蔬菜。这样可以减少40% 的钠含量。
According to Guide to Nutrition Labelling and Claims, KKM 2010, the definition of low sodium food is as follow:
根据Nutrition Labelling and Claims, KKM 2010指南，低钠食品的定义如下：
Nutrition claims / 营养 Sodium content / 钠含量
Low sodium / 低钠 0.12g (120mg)
Very low sodium / 非常低钠 0.04g (40mg)
Free sodium / 无钠 0.005g (5mg)
When eating outside, you can ask for the nutrition facts and select the food with lesser salt content. You can also request not to add salt when cooking your food upon ordering.
当您在外用餐，您可以询问营养成分并选择盐分较少的食物。您也可以在点菜时，要求不要加盐。
Be generous with love, not with salt. Healthy family comes from healthy food and healthy food comes from healthy cooking. By reducing salt usage and intake, the risk of hypertension and other cardiovascular problems will be reduced. Read labels when shopping and limit fast food visits. Remember, tasty is not necessarily salty.
健康的家庭来自于健康的食物，而健康的食物来自于健康的烹饪方法。通过减少盐分的摄入量，患上高血压和其他心血管疾病的风险就会降低。购物时请阅读标签，并限制食用快餐。切记，美味不一定是咸。
