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What if we choose something else?
其它东西呢，
What if we choose something like a turkey sandwich?
比如火鸡三明治
A turkey sandwich, most sliced breads
火鸡三明治中一片面包
have about 10% of your recommended daily value of salt
大概含有10%的推荐盐摄入量
If you put anything on top of that sliced bread
上面还要加其它东西
If you add turkey, cheese, ham,
加火鸡，奶酪，火腿，
whatever you want to add all of that quite a lot of salt
这些也含很多盐
You cover it with another piece of bread that is another 10%
再上面还有一层面包，又是10%
If you spread anything on your bread when you're eating it
面包上也许还要加上酱料
catchup, mustard, mayonnaise, salt in all of that and the pickles as well
番茄酱，芥末酱，蛋黄酱，这些又含有盐
You can, with quite a conservative turkey sandwich
一个普通火鸡三明治，保守估计
have up to 50% of your daily value of salt
就会占日盐摄入量的50%
more than the bag of chips that you might choose to avoid
你可能会避免吃薯条
if you're trying to lower your salt intake
但这比一袋薯条含盐量还高
Raisin bran for a healthy breakfast?
麦片做早餐营养吗
Even when we start out breakfast in the morning
哪怕是吃早餐
The salt is there in the cereal that we eat
麦片中也会有盐
It's really 300, 350 mg of sodium
含300 350毫克的钠
Milk that you add to your cereal also has salt
加入麦片的牛奶也有盐
And so you can start out with a healthy breakfast and already
这么一顿营养早餐
be a little bit behind the eight ball in terms of your salt intake for the day
就已经让你摄入了不少盐
So it turns out, the sources of salt in our grocery bags
可以看出，日常食品中的盐
most of it is actually coming from breads and cereals
主要来自于面包和麦片
From breads, from cereals, from pastas, from pastries
面包，麦片，面食，点心
All of those really are the major contributors to salt in our diet
这些都是膳食中盐的主要来源
About a quarter comes from meat and meat products
大概四分之一来自肉和肉类产品
and about 8% from milk and milk products
大约8%来自牛奶和乳制品
and obviously this varies depending on whether you're a vegetarian or other things
显然，这取决于不同人，素食者肯定不是如此
but it turns out that whether you're vegetarian or you eat meet
不过，不管你是素食者还是吃肉的人
It's pretty hard to avoid salt if you're eating processed, prepared or packaged foods
从加工，餐厅，包装食物中，都很难避免盐
Why do food manufacturers use so much salt?
食品制造商为何加那么多盐
Well, we know historically that salt is an important preservative
历史上，盐是重要的防腐剂
So over time before people had refrigeration,
拥有制冷技术之前，人们都是使用盐来防腐
They used salt as a way to keep food from going bad
拥有制冷技术之前，人们都是使用盐来防腐
It turns out that this is probably not the main reason
不过这并不是食品中含很多盐的主要原因
that there's so much salt or sodium in the foods that we eat
不过这并不是食品中含很多盐的主要原因
There are a few foods that really require sodium containing preservatives
少量食物确实需要钠盐来防腐
but many more that don't
但大部分不用
and still have much more sodium added to them than it's required for preservation
而且盐的量远远超过了防腐所需
A major reason this taste
一个主要原因是味道
It turns out that salt is a very cheap way to add flavor to food
食盐很便宜，但能有效增加食物风味
And those of you who baked chocolate chip cookies
做过巧克力曲奇的人都知道
you know that you need salt to make sweet things taste good
需要盐让甜东西味道更好
And you also need salt make salty savory food taste good
风味食品中也需要盐来调味
And it's a very cheap way to do it
盐很便宜，而且效果好
If you are trying to keep the cost down on a packaged food product
对于包装食品商而言，是绝好的选择
It turns out that our bodies get very habituated to salty foods
人体容易习惯食物的咸味
And we learn to get that food should taste as salty as it currently tastes
觉得咸度应该在这个习惯标准
The good news is that this can be unlearned
好消息是，习惯能重新建立
