วิวินาวิ : โทโยคาวะ : (ญี่ปุ่น) Toyokawa

This is Informatin of Energetic Life.
This time, we will be informing you about "dietary habits that build strong blood vessels."

〇 Aggressive salt reduction...actively reduce salt intake
・Reduce by using seasonings
Don't use too much seasoning overall, and use low-salt seasonings.
・Reduce foods with high salt content
Reduce the number of times you eat pickles, tsukudani, umeboshi, himono and shiokara, processed meat products, salted fish products, and paste products.
・Get creative with how you eat soups and noodles
Reduce the amount and frequency of eating, such as limiting miso soup to one bowl per day and leaving at least half the soup for noodles.
・Try to only eat until you're 80% full
Not overeating will naturally reduce salt intake.
・Increase the number of times you cook at home
Since eating out and ready-made meals (commercially available bento boxes and prepared foods) are often heavily seasoned, simply increasing the number of times you cook at home will naturally lead to reduced salt intake.

〇 Protective salt reduction...Eat nutrients that help excrete salt
・Actively consume foods that are high in potassium, which promotes the excretion of sodium
Soybeans, soy products, potatoes, pumpkin, spinach, molokheiya, seaweed, apples, bananas, etc.
・Actively consume foods that are high in nutrients that support the function of potassium
Milk, yogurt, radish leaves, soybeans, natto, brown rice, okra, molokheiya, yam, etc.


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Source: Toyokawa City Hall Nursing Care and Elderly Affairs Division
Contact： kaigokorei@city.toyokawa.lg.jp
Tel ：0533-89-2105
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こんにちは！いきいき元気メールです。今回は、「強い血管をつくる食習慣」についてお知らせします。

〇攻めの減塩…積極的に塩分摂取量を減らす
・調味料の工夫で減らす
全体的に調味料をかけすぎない、減塩調味料を活用する。
・塩分の含有量が多い食品を減らす
漬物や佃煮、梅干し、ひものや塩辛、肉加工品、魚の塩蔵品、練り製品を食べる回数を減らす。
・汁物、めん類の食べ方を工夫する
味噌汁は１日１杯まで、めん類は汁を半分以上残すなど、食べる量や回数を減らす。
・腹八分目を心がける
食べ過ぎないことで、自然な減塩につながる。
・自炊の回数を増やす
外食や中食（市販の弁当や総菜）は味付けの濃いものが多いため、自炊の回数を増やすだけで自然と減塩につながる。

〇守りの減塩…塩分を排出させる栄養素を摂る
・ナトリウムの排出を促すカリウムを多く含む食品を積極的に摂る
大豆、大豆製品、いも類、かぼちゃ、ほうれん草、モロヘイヤ、海藻類、リンゴ、バナナなど
・カリウムの働きをサポートする栄養素を多く含む食品を積極的に摂る
牛乳、ヨーグルト、大根の葉、大豆、納豆、玄米、オクラ、モロヘイヤ、長いもなど


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発信元：豊川市役所　介護高齢課
問合せ先：kaigokorei@city.toyokawa.lg.jp
TEL：0533-89-2105
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