Page 13 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 1
Basic Knowledge

High in Sodium

• People with hypertension are advised to reduce the intake of sodium, a
mineral in salt that affects blood pressure.

• Some restaurants serve dishes with processed meat (e.g. sausages,
luncheon meat) and preserved food (e.g. pickled mustard greens, salted
fish) or food rich in sauce and monosodium glutamate (“MSG”) (e.g.
instant noodles, stirred noodles), which are all high in sodium.

• Some chefs cook with lots of high-sodium condiments or high-sodium
ingredients (e.g. MSG, shrimp paste, preserved vegetables, fermented
red bean curd).

• Prolonged and excessive intake of sodium will increase blood pressure
level and the burden on the kidneys.

High in Sugar

• Some restaurants use high-sugar condiments to enhance the flavor of
dishes (e.g. barbecued pork with honey, sweet and sour pork ribs, pork
ribs in ZhenJiang style).

• Restaurants often serve desserts, which will increase sugar intake. Some
pastries available in tea restaurants (e.g. coconut tarts, egg tarts) are not
just high in sugar but also high in fat.

• Prolonged and excesive intake of sugar can lead to weight gain. People
with chronic diseases (e.g. diabetes mellitus) should be mindful of their
food choices to maintain their blood glucose level.

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