柴米油盐酱醋茶，大家每天吃饭时都会用到调味料，然而如此多种调味料看起来都差不多。有没有简单好用的方法，能帮助我们挑选出健康、美味、安全的调味品呢？
01
挑选调味料需要遵循什么原则？
优先选天然产品。天然调味品，简单来说就是以天然食材为原料，比如用高粱、麸皮酿造的醋，用大豆、小麦酿造的调味料。
天然调味品比起配制调味品来说，往往滋味更香醇，而且营养物质的含量也更丰富。但这不意味着配制调味品就有害，只要是符合国家相关卫生标准的合格产品，都不会对健康有危害。
配料种类单一的更好。不建议大家用太多复合调味品，因为复合调味品中含盐量、含糖量并不低，却往往因为“隐形”而被人们忽略。但合格的复合调味品本身的安全性没有问题，只需注意最好不要叠加使用即可。
优先看品质指标。酱油，在选择时就要看酱油的氨基酸态氮含量，含量越高，味道越浓郁鲜美；醋，重在酸香，总酸度高的酸香味更浓。
优先选低盐、低糖产品。现代人普遍受三高、四高的威胁，无论哪种调味品，其配料表中的各种成分都是按照含量由高到低的顺序排列的，排第一位的，就是最主要成分，而营养成分表中更详细地给出了盐、糖的含量。
02
这样选的调味料更健康
酱油：“氨基酸态氮”含量高的酱油鲜味更好。国家规定酱油中氨基酸态氮最低含量不得小于0.4g/100毫升，特级酱油的能达到0.8克/100毫升，某些酱油甚至达到1.2克/100毫升。
摇晃酱油瓶身时，泡沫小而均匀且不易散去的酱油好。这种泡沫的出现其实与氨基酸态氮有重要关系，当氨基酸态氮多的时候，酱油中的泡沫会呈现这种状态。
酱油不是“害人油”，不会致癌。一般的食用分量并不会对人体产生健康问题，也就是说正常食用酱油是安全的。
食用盐：如果家人有高血压，或者平时吃盐多、想要控制高盐饮食带来的健康风险，推荐选择低钠盐。
普通家庭推荐大家优选加碘盐。这是因为在我国绝大多数地区，人们每天摄入碘并没有达到中国居民膳食指南建议的碘参考摄入量，120ug/d。
建议大家烹饪时使用定量盐勺。定量盐勺一般分为 2 克盐勺和 5 克盐勺，成年人平均一餐不宜超过 2 克盐。选择更加健康的烹饪方式，如蒸、煮、快炒等方式保留菜品的原汁原味。
醋：注意查看总酸度，总酸度越高，风味物质越多，营养价值通常也越高。总酸度要达到 3.50% 以上才算合格，山西老陈醋的总酸度超过了 6% 。
看原料，酿造醋可以用高粱、大麦、糯米、籼米、麸皮等粮食，也可以用葡萄、苹果等水果，还可以用酒来酿造白醋。
END
参考来源：健康中国、科普中国、央视科教
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