New Year's Eve is approaching, and it's time for the whole family to sit together to watch the Spring Festival Gala and eat snacks. However, although snacks are delicious, we should also be wary of the high salt "disguisers" and high sugar "assassins" in snacks. Overconsumption may affect our physical health. Be careful of high salt and high sugar "traps". The dietary guidelines for Chinese residents recommend that the daily intake of added sugar and salt should not exceed 25 grams and 5 grams, respectively. 100 grams of beef jerky may have a salt content of up to 3 to 5 grams. 100 grams of stir fried melon seeds with five spice or salt baked flavors may have a salt content of up to 2 to 3 grams. Various spicy and barbecue flavored soy products, as well as some puffed foods such as potato chips, shrimp strips, and rice fruits, are all high salt "disaster areas". About 50 grams of preserved plums may contain up to 15 to 20 grams of sugar. To maintain the taste of dried fruits and vegetables, maltose syrup may also be added. Guo Qianying, Deputy Director of the Clinical Nutrition Department of Peking University People's Hospital, nutritionist: In fact, this kind of recessive salt and sugar are mostly present in today's processed foods, including those we may not notice in ordinary times, such as biscuits, instant noodles, potato chips, including some baked foods we buy daily, and some traditional Dim sum. In fact, it needs additional salt and sugar. What burden will high salt and high sugar foods bring to the body? We have learned that some snacks contain a lot of salt and sugar. So, what are the risks of consuming high salt and high sugar foods to one's health? Listen to what the experts have to say. Bi Yanxia, Deputy Chief Nutritionist of the Nutrition Department at Beijing Friendship Hospital Affiliated to Capital Medical University: The main component of salt is sodium chloride, and excessive sodium can increase the excretion burden on the kidneys of the body. Failure to excrete will lead to retention of water and sodium, which may further induce edema. In many cases, it will also cause blood pressure fluctuations. High blood pressure will also increase the risk of cardiovascular and cerebrovascular diseases. For some people who have diabetes or whose blood sugar is already high, this high sugar intake may cause a large fluctuation of blood sugar; For children, it may increase their risk of developing metabolic diseases as adults. In addition, experts also remind hypertensive patients to be wary of all high salt snacks, especially meat products and seasoned nuts. Older people need to control their salt and sugar intake due to slowed metabolism. How should we identify which high salt and high sugar foods are in the ingredient list? Experts say that the most direct way is to look at the ingredient list. Bi Yanxia, Deputy Chief Nutritionist of the Nutrition Department at Beijing Friendship Hospital Affiliated to Capital Medical University: The order of the ingredient list is in descending order of content. In other words, if you see salt and sugar ranked in the top few, it means that the salt and sugar content in this packaged food is still relatively high. Sugar free drinks contain sweeteners and cannot be consumed freely. At gatherings, various drinks are always placed on the dining table. Some people may choose "sugar free drinks", which are actually called "sugar substitutes" here, using sweeteners instead of sucrose. Experts say that this type of beverage is not 100% safe and should not be consumed excessively. Guo Qianying, Deputy Chief Nutritionist of the Clinical Nutrition Department at Peking University People's Hospital: Based on current cutting-edge research in nutrition, it is no longer believed that sugar substitute drinks are 100% safe. Now research data has found that there are some sweeteners in sugar substitute drinks, which can affect the healthy gut microbiota in our body. The gut microbiota will change due to the intake of these sugar substitute drinks, including our blood sugar response and insulin secretion, which will also change when you taste the sweet taste. (New Society)