如何避免饮食中的隐藏盐分

随着现代饮食习惯的改变，越来越多的健康问题开始与高盐饮食相关，尤其是“隐形盐”的摄入。许多人并未意识到，即使是日常看似普通的食物，隐藏的盐分也可能大大超标。本文将帮助大家识别这些潜在的“高盐刺客”，并提供一些实用的小技巧，帮助我们更好地控制盐分的摄入，保持健康饮食。

1. 了解隐藏盐分的来源

盐分的主要来源往往不是我们餐桌上的明显调料，而是许多加工食品。在日常生活中，味精、鸡精、酱油、腐乳等调味品常常成为“高盐刺客”。例如，味精和鸡精作为常见的调味料，很多人使用时可能并未意识到其含有大量的钠。此外，像挂面、薯片、切片面包等食品即使吃起来并不咸，其含盐量也不容小觑。例如，某些挂面的钠含量高达900毫克/100克，相当于你吃了100克面条就摄入了大量的钠，这样的情况在日常饮食中并不罕见[(减少食盐的健康益处及方法 – 美豆芽健康饮食养生网)](https://www.meidouya.com/food-guide/98987)[(警惕！这些食物竟是 “高盐刺客”，教你轻松控盐小技巧_腾讯新闻)](https://news.qq.com/rain/a/20241230A07HOH00#:~:text=0%201%20%0A%0A%E8%AD%A6%E6%83%95%E9%9A%90%E5%BD%A2%20%E9%AB%98%E9%92%A0%E9%A3%9F%E5%93%81%20%0A%0A%E6%88%91%E4%BB%AC%E6%97%A5%E5%B8%B8%E9%A5%AE%E9%A3%9F%E4%B8%AD%E9%92%A0%E6%9C%80%E4%B8%BB%E8%A6%81%E7%9A%84%E6%9D%A5%E6%BA%90%E6%98%AF%E9%A3%9F%E7%9B%90%EF%BC%8C%E4%BD%86%E6%98%AF%E4%BB%A5%E4%B8%8B%E8%BF%99%E4%BA%9B%E9%A3%9F%E7%89%A9%E5%8D%B3%E4%BE%BF%E5%90%83%E8%B5%B7%E6%9D%A5%E4%B8%8D%E5%92%B8%EF%BC%8C%E4%B9%9F%E5%8F%AF%E8%83%BD%E5%90%AB%E6%9C%89%E9%AB%98%E9%92%A0%EF%BC%9A%0A%0A%E5%91%B3%E7%B2%BE%E3%80%81%E9%B8%A1%E7%B2%BE%E3%80%81%E9%85%B1%E6%B2%B9%E3%80%81%E8%85%90%E4%B9%B3%E7%AD%89%E8%B0%83%E5%91%B3%E5%93%81%E5%8F%8A%E8%AF%9D%E6%A2%85%E3%80%81%E8%96%AF%E7%89%87%E3%80%81%E5%88%87%E7%89%87%E9%9D%A2%E5%8C%85%E3%80%81%E6%8C%82%E9%9D%A2%E3%80%81%E8%BF%90%E5%8A%A8%E9%A5%AE%E6%96%99%E7%AD%89%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E3%80%82%0A%0A%E3%80%903%E2%80%A0Image%E2%80%A0news,6%E5%91%A8%E5%90%8E%EF%BC%8C%E4%BA%BA%E5%B0%B1%E4%BC%9A%E9%80%82%E5%BA%94%E6%96%B0%E7%9A%84%E5%92%B8%E5%BA%A6%EF%BC%8C%E5%B9%B6%E4%B8%94%20%E7%9B%90%E7%9A%84%E6%91%84%E5%85%A5%E9%87%8F%E4%B8%8E%E5%91%B3%E8%A7%89%E4%BA%AB%E5%8F%97%E4%B8%8D%E6%98%AF%E5%AF%86%E5%88%87%E7%9B%B8%E5%85%B3%E7%9A%84%E3%80%82%E4%B9%9F%E5%B0%B1%E6%98%AF%E8%AF%B4%EF%BC%8C%E4%BA%BA%E5%AF%B9%E5%92%B8%E5%91%B3%E7%9A%84%E9%9C%80%E6%B1%82%E6%98%AF%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%8F%98%E7%9A%84%EF%BC%8C%E5%8F%AA%E8%A6%81%E5%9D%9A%E6%8C%81%E6%B8%85%E6%B7%A1%E7%9A%84%E5%91%B3%E9%81%93%E4%B8%80%E4%B8%AA%E6%9C%88%E5%B0%B1%E4%BC%9A%E4%B9%A0%E6%83%AF%E6%96%B0%E5%8F%A3%E5%91%B3%EF%BC%8C%E9%99%90%E7%9B%90%E4%B8%8D%E4%BC%9A%E5%A4%BA%E8%B5%B0%E4%BD%A0%E7%9A%84%E5%BF%AB%E4%B9%90%E3%80%82%0A%0A%E8%BD%AC%E8%BD%BD%E8%87%AA%EF%BC%9A%E4%BA%BA%E6%B0%91%E7%BD%91%E7%A7%91%E6%99%AE)。

此外，即使是一些常见的零食和饮品也可能潜藏高盐分。例如，运动饮料、麻辣烫、泡面、螺蛳粉等，都可能因为其独特的味道或汤底而含有较高的钠。研究表明，很多即食食品和快餐的盐分含量远远超出了人们的日常需求，这使得我们在不知不觉中摄入了过量的盐分[(减少食盐的健康益处及方法 – 美豆芽健康饮食养生网)](https://www.meidouya.com/food-guide/98987)[(警惕！这些食物竟是 “高盐刺客”，教你轻松控盐小技巧_腾讯新闻)](https://news.qq.com/rain/a/20241230A07HOH00#:~:text=0%201%20%0A%0A%E8%AD%A6%E6%83%95%E9%9A%90%E5%BD%A2%20%E9%AB%98%E9%92%A0%E9%A3%9F%E5%93%81%20%0A%0A%E6%88%91%E4%BB%AC%E6%97%A5%E5%B8%B8%E9%A5%AE%E9%A3%9F%E4%B8%AD%E9%92%A0%E6%9C%80%E4%B8%BB%E8%A6%81%E7%9A%84%E6%9D%A5%E6%BA%90%E6%98%AF%E9%A3%9F%E7%9B%90%EF%BC%8C%E4%BD%86%E6%98%AF%E4%BB%A5%E4%B8%8B%E8%BF%99%E4%BA%9B%E9%A3%9F%E7%89%A9%E5%8D%B3%E4%BE%BF%E5%90%83%E8%B5%B7%E6%9D%A5%E4%B8%8D%E5%92%B8%EF%BC%8C%E4%B9%9F%E5%8F%AF%E8%83%BD%E5%90%AB%E6%9C%89%E9%AB%98%E9%92%A0%EF%BC%9A%0A%0A%E5%91%B3%E7%B2%BE%E3%80%81%E9%B8%A1%E7%B2%BE%E3%80%81%E9%85%B1%E6%B2%B9%E3%80%81%E8%85%90%E4%B9%B3%E7%AD%89%E8%B0%83%E5%91%B3%E5%93%81%E5%8F%8A%E8%AF%9D%E6%A2%85%E3%80%81%E8%96%AF%E7%89%87%E3%80%81%E5%88%87%E7%89%87%E9%9D%A2%E5%8C%85%E3%80%81%E6%8C%82%E9%9D%A2%E3%80%81%E8%BF%90%E5%8A%A8%E9%A5%AE%E6%96%99%E7%AD%89%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E3%80%82%0A%0A%E3%80%903%E2%80%A0Image%E2%80%A0news,6%E5%91%A8%E5%90%8E%EF%BC%8C%E4%BA%BA%E5%B0%B1%E4%BC%9A%E9%80%82%E5%BA%94%E6%96%B0%E7%9A%84%E5%92%B8%E5%BA%A6%EF%BC%8C%E5%B9%B6%E4%B8%94%20%E7%9B%90%E7%9A%84%E6%91%84%E5%85%A5%E9%87%8F%E4%B8%8E%E5%91%B3%E8%A7%89%E4%BA%AB%E5%8F%97%E4%B8%8D%E6%98%AF%E5%AF%86%E5%88%87%E7%9B%B8%E5%85%B3%E7%9A%84%E3%80%82%E4%B9%9F%E5%B0%B1%E6%98%AF%E8%AF%B4%EF%BC%8C%E4%BA%BA%E5%AF%B9%E5%92%B8%E5%91%B3%E7%9A%84%E9%9C%80%E6%B1%82%E6%98%AF%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%8F%98%E7%9A%84%EF%BC%8C%E5%8F%AA%E8%A6%81%E5%9D%9A%E6%8C%81%E6%B8%85%E6%B7%A1%E7%9A%84%E5%91%B3%E9%81%93%E4%B8%80%E4%B8%AA%E6%9C%88%E5%B0%B1%E4%BC%9A%E4%B9%A0%E6%83%AF%E6%96%B0%E5%8F%A3%E5%91%B3%EF%BC%8C%E9%99%90%E7%9B%90%E4%B8%8D%E4%BC%9A%E5%A4%BA%E8%B5%B0%E4%BD%A0%E7%9A%84%E5%BF%AB%E4%B9%90%E3%80%82%0A%0A%E8%BD%AC%E8%BD%BD%E8%87%AA%EF%BC%9A%E4%BA%BA%E6%B0%91%E7%BD%91%E7%A7%91%E6%99%AE)。

2. 健康饮食的基础——减少加工食品的摄入

为了有效避免隐藏的盐分，我们首先需要减少加工食品和快餐的摄入。现代人的生活节奏很快，很多人为了方便选择了外卖或即食食品，但这些食品通常都含有高盐分。减少这些食品的依赖，回归家庭烹饪，选择新鲜食材，既能控制盐分的摄入，还能确保食物的营养和安全[(如何避免饮食中的隐藏盐分 – 果夏生活)](https://www.guo-xia.com/p/6989.html#:~:text=3.%20%E5%87%8F%E5%B0%91%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E6%91%84%E5%85%A5%EF%BC%9A%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E5%92%8C%E5%8D%B3%E9%A3%9F%E9%A3%9F%E5%93%81%E9%80%9A%E5%B8%B8%E5%90%AB%E6%9C%89%E9%AB%98%E7%9B%90%E5%88%86%EF%BC%8C%E5%B0%BD%E9%87%8F%E5%87%8F%E5%B0%91%E6%91%84%E5%85%A5%EF%BC%8C%E9%80%89%E6%8B%A9%E6%96%B0%E9%B2%9C%E9%A3%9F%E6%9D%90%E8%87%AA%E8%A1%8C%E7%83%B9%E9%A5%AA%E3%80%82%0A%0A4.%20%E6%B3%A8%E6%84%8F%E8%B0%83%E5%91%B3%E5%93%81%E4%BD%BF%E7%94%A8%E9%87%8F%EF%BC%9A%E7%83%B9%E9%A5%AA%E6%97%B6%EF%BC%8C%E5%87%8F%E5%B0%91%E9%85%B1%E6%B2%B9%E3%80%81%E8%9A%9D%E6%B2%B9%E7%AD%89%E9%AB%98%E7%9B%90%E8%B0%83%E5%91%B3%E5%93%81%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8F%E3%80%82%E5%8F%AF%E4%BB%A5%E7%94%A8%E5%A4%A9%E7%84%B6%E9%A6%99%E6%96%99%E5%A6%82%E8%91%B1%E5%A7%9C%E8%92%9C%E3%80%81%E9%86%8B%E3%80%81%E6%9F%A0%E6%AA%AC%E6%B1%81%E7%AD%89%E5%A2%9E%E5%8A%A0%E9%A3%8E%E5%91%B3%E3%80%82%0A%0A5.%20%E9%80%89%E6%8B%A9%E4%BD%8E%E9%92%A0%E7%9B%90%EF%BC%9A%E5%9C%A8%E9%80%89%E6%8B%A9%E9%A3%9F%E7%9B%90%E6%97%B6%EF%BC%8C%E5%8F%AF%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E3%80%82%E4%BD%8E%E9%92%A0%E7%9B%90%E6%98%AF%E5%9C%A8%E6%99%AE%E9%80%9A%E7%A2%98%E7%9B%90%E7%9A%84%E5%9F%BA%E7%A1%80%E4%B8%8A%EF%BC%8C%E7%94%A8%E6%B0%AF%E5%8C%96%E9%92%BE%E4%BB%A3%E6%9B%BF%E4%BA%86%E9%83%A8%E5%88%86%E6%B0%AF%E5%8C%96%E9%92%A0%E3%80%82%E7%94%B1%E4%BA%8E%E9%92%BE%E6%9C%89%E9%99%8D%E4%BD%8E%E8%A1%80%E5%8E%8B%E3%80%81%E4%BF%9D%E6%8A%A4%E8%A1%80%E7%AE%A1%E5%A3%81%E7%9A%84%E5%8A%9F%E8%83%BD%EF%BC%8C%E5%9B%A0%E6%AD%A4%E9%A3%9F%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%96%84%E4%BA%BA%E4%BD%93%E5%86%85%E9%92%A0%E9%92%BE%E5%B9%B3%E8%A1%A1%EF%BC%8C%E6%9C%89%E5%88%A9%E4%BA%8E%E9%A2%84%E9%98%B2%E9%AB%98%E8%A1%80%E5%8E%8B%E3%80%82%E4%BD%86%E5%AF%B9%E4%BA%8E%E6%82%A3%E7%97%85%E4%BA%BA%E7%BE%A4%EF%BC%8C%E6%98%AF%E5%90%A6%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E9%9C%80%E5%92%A8%E8%AF%A2%E5%8C%BB%E7%94%9F%E3%80%82%0A%0A,27%20%0A%0A%23%23%20%E3%80%9067%E2%80%A0%E5%A6%82%E4%BD%95%E8%AF%86%E5%88%AB%E5%B9%B6%E9%81%BF%E5%85%8D%E4%B8%8D%E5%81%A5%E5%BA%B7%E7%9A%84%E9%A5%AE%E9%A3%9F%E4%B9%A0%E6%83%AF%E3%80%91%0A%0A%E4%B8%80%E3%80%81%E8%AE%A4%E8%AF%86%E4%B8%8D%E5%81%A5%E5%BA%B7%E9%A5%AE%E9%A3%9F%E7%9A%84%E5%B8%B8%E8%A7%81%E8%A1%A8%E7%8E%B0%E5%9C%A8%E7%8E%B0%E4%BB%A3%E5%BF%AB%E8%8A%82%E5%A5%8F%E7%9A%84%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%AE%B8%E5%A4%9A%E4%BA%BA%E7%94%B1%E4%BA%8E%E5%B7%A5%E4%BD%9C%E7%B9%81)。

在家庭烹饪时，尽量使用天然香料如葱姜蒜、柠檬、香菜等替代高盐的调味料。这样不仅可以增强菜肴的风味，还能让食物保持低钠的健康特性。与此同时，在烹饪过程中应尽量减少酱油、蚝油等调味品的使用量，尤其是味道本身已经很浓郁的食物[(如何避免饮食中的隐藏盐分 – 果夏生活)](https://www.guo-xia.com/p/6989.html#:~:text=3.%20%E5%87%8F%E5%B0%91%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E6%91%84%E5%85%A5%EF%BC%9A%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E5%92%8C%E5%8D%B3%E9%A3%9F%E9%A3%9F%E5%93%81%E9%80%9A%E5%B8%B8%E5%90%AB%E6%9C%89%E9%AB%98%E7%9B%90%E5%88%86%EF%BC%8C%E5%B0%BD%E9%87%8F%E5%87%8F%E5%B0%91%E6%91%84%E5%85%A5%EF%BC%8C%E9%80%89%E6%8B%A9%E6%96%B0%E9%B2%9C%E9%A3%9F%E6%9D%90%E8%87%AA%E8%A1%8C%E7%83%B9%E9%A5%AA%E3%80%82%0A%0A4.%20%E6%B3%A8%E6%84%8F%E8%B0%83%E5%91%B3%E5%93%81%E4%BD%BF%E7%94%A8%E9%87%8F%EF%BC%9A%E7%83%B9%E9%A5%AA%E6%97%B6%EF%BC%8C%E5%87%8F%E5%B0%91%E9%85%B1%E6%B2%B9%E3%80%81%E8%9A%9D%E6%B2%B9%E7%AD%89%E9%AB%98%E7%9B%90%E8%B0%83%E5%91%B3%E5%93%81%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8F%E3%80%82%E5%8F%AF%E4%BB%A5%E7%94%A8%E5%A4%A9%E7%84%B6%E9%A6%99%E6%96%99%E5%A6%82%E8%91%B1%E5%A7%9C%E8%92%9C%E3%80%81%E9%86%8B%E3%80%81%E6%9F%A0%E6%AA%AC%E6%B1%81%E7%AD%89%E5%A2%9E%E5%8A%A0%E9%A3%8E%E5%91%B3%E3%80%82%0A%0A5.%20%E9%80%89%E6%8B%A9%E4%BD%8E%E9%92%A0%E7%9B%90%EF%BC%9A%E5%9C%A8%E9%80%89%E6%8B%A9%E9%A3%9F%E7%9B%90%E6%97%B6%EF%BC%8C%E5%8F%AF%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E3%80%82%E4%BD%8E%E9%92%A0%E7%9B%90%E6%98%AF%E5%9C%A8%E6%99%AE%E9%80%9A%E7%A2%98%E7%9B%90%E7%9A%84%E5%9F%BA%E7%A1%80%E4%B8%8A%EF%BC%8C%E7%94%A8%E6%B0%AF%E5%8C%96%E9%92%BE%E4%BB%A3%E6%9B%BF%E4%BA%86%E9%83%A8%E5%88%86%E6%B0%AF%E5%8C%96%E9%92%A0%E3%80%82%E7%94%B1%E4%BA%8E%E9%92%BE%E6%9C%89%E9%99%8D%E4%BD%8E%E8%A1%80%E5%8E%8B%E3%80%81%E4%BF%9D%E6%8A%A4%E8%A1%80%E7%AE%A1%E5%A3%81%E7%9A%84%E5%8A%9F%E8%83%BD%EF%BC%8C%E5%9B%A0%E6%AD%A4%E9%A3%9F%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%96%84%E4%BA%BA%E4%BD%93%E5%86%85%E9%92%A0%E9%92%BE%E5%B9%B3%E8%A1%A1%EF%BC%8C%E6%9C%89%E5%88%A9%E4%BA%8E%E9%A2%84%E9%98%B2%E9%AB%98%E8%A1%80%E5%8E%8B%E3%80%82%E4%BD%86%E5%AF%B9%E4%BA%8E%E6%82%A3%E7%97%85%E4%BA%BA%E7%BE%A4%EF%BC%8C%E6%98%AF%E5%90%A6%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E9%9C%80%E5%92%A8%E8%AF%A2%E5%8C%BB%E7%94%9F%E3%80%82%0A%0A,27%20%0A%0A%23%23%20%E3%80%9067%E2%80%A0%E5%A6%82%E4%BD%95%E8%AF%86%E5%88%AB%E5%B9%B6%E9%81%BF%E5%85%8D%E4%B8%8D%E5%81%A5%E5%BA%B7%E7%9A%84%E9%A5%AE%E9%A3%9F%E4%B9%A0%E6%83%AF%E3%80%91%0A%0A%E4%B8%80%E3%80%81%E8%AE%A4%E8%AF%86%E4%B8%8D%E5%81%A5%E5%BA%B7%E9%A5%AE%E9%A3%9F%E7%9A%84%E5%B8%B8%E8%A7%81%E8%A1%A8%E7%8E%B0%E5%9C%A8%E7%8E%B0%E4%BB%A3%E5%BF%AB%E8%8A%82%E5%A5%8F%E7%9A%84%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%AE%B8%E5%A4%9A%E4%BA%BA%E7%94%B1%E4%BA%8E%E5%B7%A5%E4%BD%9C%E7%B9%81)[(减少食盐的健康益处及方法 – 美豆芽健康饮食养生网)](https://www.meidouya.com/food-guide/98987)。

3. 慢慢减少盐的使用量，改变味觉习惯

我们对咸味的需求并非一成不变。科学研究表明，长期的高盐饮食会让我们逐渐习惯过重的咸味，从而影响健康。而通过逐步减少盐的使用量，我们不仅能改善饮食的健康性，还能重新调整味觉，让清淡饮食变得可口[(如何避免饮食中的隐藏盐分 – 果夏生活)](https://www.guo-xia.com/p/6989.html#:~:text=3.%20%E5%87%8F%E5%B0%91%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E6%91%84%E5%85%A5%EF%BC%9A%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E5%92%8C%E5%8D%B3%E9%A3%9F%E9%A3%9F%E5%93%81%E9%80%9A%E5%B8%B8%E5%90%AB%E6%9C%89%E9%AB%98%E7%9B%90%E5%88%86%EF%BC%8C%E5%B0%BD%E9%87%8F%E5%87%8F%E5%B0%91%E6%91%84%E5%85%A5%EF%BC%8C%E9%80%89%E6%8B%A9%E6%96%B0%E9%B2%9C%E9%A3%9F%E6%9D%90%E8%87%AA%E8%A1%8C%E7%83%B9%E9%A5%AA%E3%80%82%0A%0A4.%20%E6%B3%A8%E6%84%8F%E8%B0%83%E5%91%B3%E5%93%81%E4%BD%BF%E7%94%A8%E9%87%8F%EF%BC%9A%E7%83%B9%E9%A5%AA%E6%97%B6%EF%BC%8C%E5%87%8F%E5%B0%91%E9%85%B1%E6%B2%B9%E3%80%81%E8%9A%9D%E6%B2%B9%E7%AD%89%E9%AB%98%E7%9B%90%E8%B0%83%E5%91%B3%E5%93%81%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8F%E3%80%82%E5%8F%AF%E4%BB%A5%E7%94%A8%E5%A4%A9%E7%84%B6%E9%A6%99%E6%96%99%E5%A6%82%E8%91%B1%E5%A7%9C%E8%92%9C%E3%80%81%E9%86%8B%E3%80%81%E6%9F%A0%E6%AA%AC%E6%B1%81%E7%AD%89%E5%A2%9E%E5%8A%A0%E9%A3%8E%E5%91%B3%E3%80%82%0A%0A5.%20%E9%80%89%E6%8B%A9%E4%BD%8E%E9%92%A0%E7%9B%90%EF%BC%9A%E5%9C%A8%E9%80%89%E6%8B%A9%E9%A3%9F%E7%9B%90%E6%97%B6%EF%BC%8C%E5%8F%AF%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E3%80%82%E4%BD%8E%E9%92%A0%E7%9B%90%E6%98%AF%E5%9C%A8%E6%99%AE%E9%80%9A%E7%A2%98%E7%9B%90%E7%9A%84%E5%9F%BA%E7%A1%80%E4%B8%8A%EF%BC%8C%E7%94%A8%E6%B0%AF%E5%8C%96%E9%92%BE%E4%BB%A3%E6%9B%BF%E4%BA%86%E9%83%A8%E5%88%86%E6%B0%AF%E5%8C%96%E9%92%A0%E3%80%82%E7%94%B1%E4%BA%8E%E9%92%BE%E6%9C%89%E9%99%8D%E4%BD%8E%E8%A1%80%E5%8E%8B%E3%80%81%E4%BF%9D%E6%8A%A4%E8%A1%80%E7%AE%A1%E5%A3%81%E7%9A%84%E5%8A%9F%E8%83%BD%EF%BC%8C%E5%9B%A0%E6%AD%A4%E9%A3%9F%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%96%84%E4%BA%BA%E4%BD%93%E5%86%85%E9%92%A0%E9%92%BE%E5%B9%B3%E8%A1%A1%EF%BC%8C%E6%9C%89%E5%88%A9%E4%BA%8E%E9%A2%84%E9%98%B2%E9%AB%98%E8%A1%80%E5%8E%8B%E3%80%82%E4%BD%86%E5%AF%B9%E4%BA%8E%E6%82%A3%E7%97%85%E4%BA%BA%E7%BE%A4%EF%BC%8C%E6%98%AF%E5%90%A6%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E9%9C%80%E5%92%A8%E8%AF%A2%E5%8C%BB%E7%94%9F%E3%80%82%0A%0A,27%20%0A%0A%23%23%20%E3%80%9067%E2%80%A0%E5%A6%82%E4%BD%95%E8%AF%86%E5%88%AB%E5%B9%B6%E9%81%BF%E5%85%8D%E4%B8%8D%E5%81%A5%E5%BA%B7%E7%9A%84%E9%A5%AE%E9%A3%9F%E4%B9%A0%E6%83%AF%E3%80%91%0A%0A%E4%B8%80%E3%80%81%E8%AE%A4%E8%AF%86%E4%B8%8D%E5%81%A5%E5%BA%B7%E9%A5%AE%E9%A3%9F%E7%9A%84%E5%B8%B8%E8%A7%81%E8%A1%A8%E7%8E%B0%E5%9C%A8%E7%8E%B0%E4%BB%A3%E5%BF%AB%E8%8A%82%E5%A5%8F%E7%9A%84%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%AE%B8%E5%A4%9A%E4%BA%BA%E7%94%B1%E4%BA%8E%E5%B7%A5%E4%BD%9C%E7%B9%81)。

实践中，可以采取逐步减少盐的策略。在一开始，可以稍微减少5%~10%的盐分，这样既不影响食物口感，也能帮助味觉适应变化。通过长期坚持，逐渐减少盐分的摄入量，最终达到符合健康标准的饮食习惯[(减少食盐的健康益处及方法 – 美豆芽健康饮食养生网)](https://www.meidouya.com/food-guide/98987)。

4. 外出就餐时的“控盐技巧”

虽然外出就餐时，我们无法完全控制菜肴的盐分含量，但还是可以采取一些技巧来减少盐的摄入。首先，可以要求餐馆在烹饪时少放盐，或者选择低盐菜品。很多餐馆为了增强食物的口感，常常使用大量的调味品，这些调味品在外人看来是美味的，但实际上对健康非常不利[(警惕！这些食物竟是 “高盐刺客”，教你轻松控盐小技巧_腾讯新闻)](https://news.qq.com/rain/a/20241230A07HOH00#:~:text=0%201%20%0A%0A%E8%AD%A6%E6%83%95%E9%9A%90%E5%BD%A2%20%E9%AB%98%E9%92%A0%E9%A3%9F%E5%93%81%20%0A%0A%E6%88%91%E4%BB%AC%E6%97%A5%E5%B8%B8%E9%A5%AE%E9%A3%9F%E4%B8%AD%E9%92%A0%E6%9C%80%E4%B8%BB%E8%A6%81%E7%9A%84%E6%9D%A5%E6%BA%90%E6%98%AF%E9%A3%9F%E7%9B%90%EF%BC%8C%E4%BD%86%E6%98%AF%E4%BB%A5%E4%B8%8B%E8%BF%99%E4%BA%9B%E9%A3%9F%E7%89%A9%E5%8D%B3%E4%BE%BF%E5%90%83%E8%B5%B7%E6%9D%A5%E4%B8%8D%E5%92%B8%EF%BC%8C%E4%B9%9F%E5%8F%AF%E8%83%BD%E5%90%AB%E6%9C%89%E9%AB%98%E9%92%A0%EF%BC%9A%0A%0A%E5%91%B3%E7%B2%BE%E3%80%81%E9%B8%A1%E7%B2%BE%E3%80%81%E9%85%B1%E6%B2%B9%E3%80%81%E8%85%90%E4%B9%B3%E7%AD%89%E8%B0%83%E5%91%B3%E5%93%81%E5%8F%8A%E8%AF%9D%E6%A2%85%E3%80%81%E8%96%AF%E7%89%87%E3%80%81%E5%88%87%E7%89%87%E9%9D%A2%E5%8C%85%E3%80%81%E6%8C%82%E9%9D%A2%E3%80%81%E8%BF%90%E5%8A%A8%E9%A5%AE%E6%96%99%E7%AD%89%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E3%80%82%0A%0A%E3%80%903%E2%80%A0Image%E2%80%A0news,6%E5%91%A8%E5%90%8E%EF%BC%8C%E4%BA%BA%E5%B0%B1%E4%BC%9A%E9%80%82%E5%BA%94%E6%96%B0%E7%9A%84%E5%92%B8%E5%BA%A6%EF%BC%8C%E5%B9%B6%E4%B8%94%20%E7%9B%90%E7%9A%84%E6%91%84%E5%85%A5%E9%87%8F%E4%B8%8E%E5%91%B3%E8%A7%89%E4%BA%AB%E5%8F%97%E4%B8%8D%E6%98%AF%E5%AF%86%E5%88%87%E7%9B%B8%E5%85%B3%E7%9A%84%E3%80%82%E4%B9%9F%E5%B0%B1%E6%98%AF%E8%AF%B4%EF%BC%8C%E4%BA%BA%E5%AF%B9%E5%92%B8%E5%91%B3%E7%9A%84%E9%9C%80%E6%B1%82%E6%98%AF%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%8F%98%E7%9A%84%EF%BC%8C%E5%8F%AA%E8%A6%81%E5%9D%9A%E6%8C%81%E6%B8%85%E6%B7%A1%E7%9A%84%E5%91%B3%E9%81%93%E4%B8%80%E4%B8%AA%E6%9C%88%E5%B0%B1%E4%BC%9A%E4%B9%A0%E6%83%AF%E6%96%B0%E5%8F%A3%E5%91%B3%EF%BC%8C%E9%99%90%E7%9B%90%E4%B8%8D%E4%BC%9A%E5%A4%BA%E8%B5%B0%E4%BD%A0%E7%9A%84%E5%BF%AB%E4%B9%90%E3%80%82%0A%0A%E8%BD%AC%E8%BD%BD%E8%87%AA%EF%BC%9A%E4%BA%BA%E6%B0%91%E7%BD%91%E7%A7%91%E6%99%AE)。

此外，在选择餐厅时，也可以优先考虑那些注重健康饮食的餐厅，它们可能会提供更多低盐或无盐的菜品。尤其是一些素食餐厅，它们往往会使用更多的天然食材，减少盐分的使用[(如何避免饮食中的隐藏盐分 – 果夏生活)](https://www.guo-xia.com/p/6989.html#:~:text=3.%20%E5%87%8F%E5%B0%91%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E6%91%84%E5%85%A5%EF%BC%9A%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E5%92%8C%E5%8D%B3%E9%A3%9F%E9%A3%9F%E5%93%81%E9%80%9A%E5%B8%B8%E5%90%AB%E6%9C%89%E9%AB%98%E7%9B%90%E5%88%86%EF%BC%8C%E5%B0%BD%E9%87%8F%E5%87%8F%E5%B0%91%E6%91%84%E5%85%A5%EF%BC%8C%E9%80%89%E6%8B%A9%E6%96%B0%E9%B2%9C%E9%A3%9F%E6%9D%90%E8%87%AA%E8%A1%8C%E7%83%B9%E9%A5%AA%E3%80%82%0A%0A4.%20%E6%B3%A8%E6%84%8F%E8%B0%83%E5%91%B3%E5%93%81%E4%BD%BF%E7%94%A8%E9%87%8F%EF%BC%9A%E7%83%B9%E9%A5%AA%E6%97%B6%EF%BC%8C%E5%87%8F%E5%B0%91%E9%85%B1%E6%B2%B9%E3%80%81%E8%9A%9D%E6%B2%B9%E7%AD%89%E9%AB%98%E7%9B%90%E8%B0%83%E5%91%B3%E5%93%81%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8F%E3%80%82%E5%8F%AF%E4%BB%A5%E7%94%A8%E5%A4%A9%E7%84%B6%E9%A6%99%E6%96%99%E5%A6%82%E8%91%B1%E5%A7%9C%E8%92%9C%E3%80%81%E9%86%8B%E3%80%81%E6%9F%A0%E6%AA%AC%E6%B1%81%E7%AD%89%E5%A2%9E%E5%8A%A0%E9%A3%8E%E5%91%B3%E3%80%82%0A%0A5.%20%E9%80%89%E6%8B%A9%E4%BD%8E%E9%92%A0%E7%9B%90%EF%BC%9A%E5%9C%A8%E9%80%89%E6%8B%A9%E9%A3%9F%E7%9B%90%E6%97%B6%EF%BC%8C%E5%8F%AF%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E3%80%82%E4%BD%8E%E9%92%A0%E7%9B%90%E6%98%AF%E5%9C%A8%E6%99%AE%E9%80%9A%E7%A2%98%E7%9B%90%E7%9A%84%E5%9F%BA%E7%A1%80%E4%B8%8A%EF%BC%8C%E7%94%A8%E6%B0%AF%E5%8C%96%E9%92%BE%E4%BB%A3%E6%9B%BF%E4%BA%86%E9%83%A8%E5%88%86%E6%B0%AF%E5%8C%96%E9%92%A0%E3%80%82%E7%94%B1%E4%BA%8E%E9%92%BE%E6%9C%89%E9%99%8D%E4%BD%8E%E8%A1%80%E5%8E%8B%E3%80%81%E4%BF%9D%E6%8A%A4%E8%A1%80%E7%AE%A1%E5%A3%81%E7%9A%84%E5%8A%9F%E8%83%BD%EF%BC%8C%E5%9B%A0%E6%AD%A4%E9%A3%9F%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%96%84%E4%BA%BA%E4%BD%93%E5%86%85%E9%92%A0%E9%92%BE%E5%B9%B3%E8%A1%A1%EF%BC%8C%E6%9C%89%E5%88%A9%E4%BA%8E%E9%A2%84%E9%98%B2%E9%AB%98%E8%A1%80%E5%8E%8B%E3%80%82%E4%BD%86%E5%AF%B9%E4%BA%8E%E6%82%A3%E7%97%85%E4%BA%BA%E7%BE%A4%EF%BC%8C%E6%98%AF%E5%90%A6%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E9%9C%80%E5%92%A8%E8%AF%A2%E5%8C%BB%E7%94%9F%E3%80%82%0A%0A,27%20%0A%0A%23%23%20%E3%80%9067%E2%80%A0%E5%A6%82%E4%BD%95%E8%AF%86%E5%88%AB%E5%B9%B6%E9%81%BF%E5%85%8D%E4%B8%8D%E5%81%A5%E5%BA%B7%E7%9A%84%E9%A5%AE%E9%A3%9F%E4%B9%A0%E6%83%AF%E3%80%91%0A%0A%E4%B8%80%E3%80%81%E8%AE%A4%E8%AF%86%E4%B8%8D%E5%81%A5%E5%BA%B7%E9%A5%AE%E9%A3%9F%E7%9A%84%E5%B8%B8%E8%A7%81%E8%A1%A8%E7%8E%B0%E5%9C%A8%E7%8E%B0%E4%BB%A3%E5%BF%AB%E8%8A%82%E5%A5%8F%E7%9A%84%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%AE%B8%E5%A4%9A%E4%BA%BA%E7%94%B1%E4%BA%8E%E5%B7%A5%E4%BD%9C%E7%B9%81)。

5. 增强对隐形盐的警觉性

通过了解常见食物中的隐形盐，我们可以在日常生活中做出更明智的选择。比如在购买包装食品时，要仔细查看营养成分表和配料表，特别是对于那些口感较甜或口感中等的食品，它们可能含有较高的钠[(警惕！这些食物竟是 “高盐刺客”，教你轻松控盐小技巧_腾讯新闻)](https://news.qq.com/rain/a/20241230A07HOH00#:~:text=0%201%20%0A%0A%E8%AD%A6%E6%83%95%E9%9A%90%E5%BD%A2%20%E9%AB%98%E9%92%A0%E9%A3%9F%E5%93%81%20%0A%0A%E6%88%91%E4%BB%AC%E6%97%A5%E5%B8%B8%E9%A5%AE%E9%A3%9F%E4%B8%AD%E9%92%A0%E6%9C%80%E4%B8%BB%E8%A6%81%E7%9A%84%E6%9D%A5%E6%BA%90%E6%98%AF%E9%A3%9F%E7%9B%90%EF%BC%8C%E4%BD%86%E6%98%AF%E4%BB%A5%E4%B8%8B%E8%BF%99%E4%BA%9B%E9%A3%9F%E7%89%A9%E5%8D%B3%E4%BE%BF%E5%90%83%E8%B5%B7%E6%9D%A5%E4%B8%8D%E5%92%B8%EF%BC%8C%E4%B9%9F%E5%8F%AF%E8%83%BD%E5%90%AB%E6%9C%89%E9%AB%98%E9%92%A0%EF%BC%9A%0A%0A%E5%91%B3%E7%B2%BE%E3%80%81%E9%B8%A1%E7%B2%BE%E3%80%81%E9%85%B1%E6%B2%B9%E3%80%81%E8%85%90%E4%B9%B3%E7%AD%89%E8%B0%83%E5%91%B3%E5%93%81%E5%8F%8A%E8%AF%9D%E6%A2%85%E3%80%81%E8%96%AF%E7%89%87%E3%80%81%E5%88%87%E7%89%87%E9%9D%A2%E5%8C%85%E3%80%81%E6%8C%82%E9%9D%A2%E3%80%81%E8%BF%90%E5%8A%A8%E9%A5%AE%E6%96%99%E7%AD%89%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E3%80%82%0A%0A%E3%80%903%E2%80%A0Image%E2%80%A0news,6%E5%91%A8%E5%90%8E%EF%BC%8C%E4%BA%BA%E5%B0%B1%E4%BC%9A%E9%80%82%E5%BA%94%E6%96%B0%E7%9A%84%E5%92%B8%E5%BA%A6%EF%BC%8C%E5%B9%B6%E4%B8%94%20%E7%9B%90%E7%9A%84%E6%91%84%E5%85%A5%E9%87%8F%E4%B8%8E%E5%91%B3%E8%A7%89%E4%BA%AB%E5%8F%97%E4%B8%8D%E6%98%AF%E5%AF%86%E5%88%87%E7%9B%B8%E5%85%B3%E7%9A%84%E3%80%82%E4%B9%9F%E5%B0%B1%E6%98%AF%E8%AF%B4%EF%BC%8C%E4%BA%BA%E5%AF%B9%E5%92%B8%E5%91%B3%E7%9A%84%E9%9C%80%E6%B1%82%E6%98%AF%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%8F%98%E7%9A%84%EF%BC%8C%E5%8F%AA%E8%A6%81%E5%9D%9A%E6%8C%81%E6%B8%85%E6%B7%A1%E7%9A%84%E5%91%B3%E9%81%93%E4%B8%80%E4%B8%AA%E6%9C%88%E5%B0%B1%E4%BC%9A%E4%B9%A0%E6%83%AF%E6%96%B0%E5%8F%A3%E5%91%B3%EF%BC%8C%E9%99%90%E7%9B%90%E4%B8%8D%E4%BC%9A%E5%A4%BA%E8%B5%B0%E4%BD%A0%E7%9A%84%E5%BF%AB%E4%B9%90%E3%80%82%0A%0A%E8%BD%AC%E8%BD%BD%E8%87%AA%EF%BC%9A%E4%BA%BA%E6%B0%91%E7%BD%91%E7%A7%91%E6%99%AE)。一些看似普通的零食，如薯片、蜜饯果脯等，虽然看起来不咸，却可能是隐藏的“高盐敌人”。

在日常生活中，我们还可以使用一些控盐工具，比如控盐勺和电子盐勺，它们可以帮助我们精准控制盐的用量，避免摄入过多的盐分[(警惕！这些食物竟是 “高盐刺客”，教你轻松控盐小技巧_腾讯新闻)](https://news.qq.com/rain/a/20241230A07HOH00#:~:text=0%201%20%0A%0A%E8%AD%A6%E6%83%95%E9%9A%90%E5%BD%A2%20%E9%AB%98%E9%92%A0%E9%A3%9F%E5%93%81%20%0A%0A%E6%88%91%E4%BB%AC%E6%97%A5%E5%B8%B8%E9%A5%AE%E9%A3%9F%E4%B8%AD%E9%92%A0%E6%9C%80%E4%B8%BB%E8%A6%81%E7%9A%84%E6%9D%A5%E6%BA%90%E6%98%AF%E9%A3%9F%E7%9B%90%EF%BC%8C%E4%BD%86%E6%98%AF%E4%BB%A5%E4%B8%8B%E8%BF%99%E4%BA%9B%E9%A3%9F%E7%89%A9%E5%8D%B3%E4%BE%BF%E5%90%83%E8%B5%B7%E6%9D%A5%E4%B8%8D%E5%92%B8%EF%BC%8C%E4%B9%9F%E5%8F%AF%E8%83%BD%E5%90%AB%E6%9C%89%E9%AB%98%E9%92%A0%EF%BC%9A%0A%0A%E5%91%B3%E7%B2%BE%E3%80%81%E9%B8%A1%E7%B2%BE%E3%80%81%E9%85%B1%E6%B2%B9%E3%80%81%E8%85%90%E4%B9%B3%E7%AD%89%E8%B0%83%E5%91%B3%E5%93%81%E5%8F%8A%E8%AF%9D%E6%A2%85%E3%80%81%E8%96%AF%E7%89%87%E3%80%81%E5%88%87%E7%89%87%E9%9D%A2%E5%8C%85%E3%80%81%E6%8C%82%E9%9D%A2%E3%80%81%E8%BF%90%E5%8A%A8%E9%A5%AE%E6%96%99%E7%AD%89%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E3%80%82%0A%0A%E3%80%903%E2%80%A0Image%E2%80%A0news,6%E5%91%A8%E5%90%8E%EF%BC%8C%E4%BA%BA%E5%B0%B1%E4%BC%9A%E9%80%82%E5%BA%94%E6%96%B0%E7%9A%84%E5%92%B8%E5%BA%A6%EF%BC%8C%E5%B9%B6%E4%B8%94%20%E7%9B%90%E7%9A%84%E6%91%84%E5%85%A5%E9%87%8F%E4%B8%8E%E5%91%B3%E8%A7%89%E4%BA%AB%E5%8F%97%E4%B8%8D%E6%98%AF%E5%AF%86%E5%88%87%E7%9B%B8%E5%85%B3%E7%9A%84%E3%80%82%E4%B9%9F%E5%B0%B1%E6%98%AF%E8%AF%B4%EF%BC%8C%E4%BA%BA%E5%AF%B9%E5%92%B8%E5%91%B3%E7%9A%84%E9%9C%80%E6%B1%82%E6%98%AF%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%8F%98%E7%9A%84%EF%BC%8C%E5%8F%AA%E8%A6%81%E5%9D%9A%E6%8C%81%E6%B8%85%E6%B7%A1%E7%9A%84%E5%91%B3%E9%81%93%E4%B8%80%E4%B8%AA%E6%9C%88%E5%B0%B1%E4%BC%9A%E4%B9%A0%E6%83%AF%E6%96%B0%E5%8F%A3%E5%91%B3%EF%BC%8C%E9%99%90%E7%9B%90%E4%B8%8D%E4%BC%9A%E5%A4%BA%E8%B5%B0%E4%BD%A0%E7%9A%84%E5%BF%AB%E4%B9%90%E3%80%82%0A%0A%E8%BD%AC%E8%BD%BD%E8%87%AA%EF%BC%9A%E4%BA%BA%E6%B0%91%E7%BD%91%E7%A7%91%E6%99%AE)。

6. 健康生活，从控制盐分开始

减少盐的摄入不仅能够降低高血压、心脏病等慢性疾病的风险，还能帮助保持肾脏健康，提高生活质量。适当控制盐分的摄入，可以让我们的饮食更加均衡，避免过多盐分对身体造成负担[(减少食盐的健康益处及方法 – 美豆芽健康饮食养生网)](https://www.meidouya.com/food-guide/98987)[(如何避免饮食中的隐藏盐分 – 果夏生活)](https://www.guo-xia.com/p/6989.html#:~:text=3.%20%E5%87%8F%E5%B0%91%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E6%91%84%E5%85%A5%EF%BC%9A%E5%8A%A0%E5%B7%A5%E9%A3%9F%E5%93%81%E5%92%8C%E5%8D%B3%E9%A3%9F%E9%A3%9F%E5%93%81%E9%80%9A%E5%B8%B8%E5%90%AB%E6%9C%89%E9%AB%98%E7%9B%90%E5%88%86%EF%BC%8C%E5%B0%BD%E9%87%8F%E5%87%8F%E5%B0%91%E6%91%84%E5%85%A5%EF%BC%8C%E9%80%89%E6%8B%A9%E6%96%B0%E9%B2%9C%E9%A3%9F%E6%9D%90%E8%87%AA%E8%A1%8C%E7%83%B9%E9%A5%AA%E3%80%82%0A%0A4.%20%E6%B3%A8%E6%84%8F%E8%B0%83%E5%91%B3%E5%93%81%E4%BD%BF%E7%94%A8%E9%87%8F%EF%BC%9A%E7%83%B9%E9%A5%AA%E6%97%B6%EF%BC%8C%E5%87%8F%E5%B0%91%E9%85%B1%E6%B2%B9%E3%80%81%E8%9A%9D%E6%B2%B9%E7%AD%89%E9%AB%98%E7%9B%90%E8%B0%83%E5%91%B3%E5%93%81%E7%9A%84%E4%BD%BF%E7%94%A8%E9%87%8F%E3%80%82%E5%8F%AF%E4%BB%A5%E7%94%A8%E5%A4%A9%E7%84%B6%E9%A6%99%E6%96%99%E5%A6%82%E8%91%B1%E5%A7%9C%E8%92%9C%E3%80%81%E9%86%8B%E3%80%81%E6%9F%A0%E6%AA%AC%E6%B1%81%E7%AD%89%E5%A2%9E%E5%8A%A0%E9%A3%8E%E5%91%B3%E3%80%82%0A%0A5.%20%E9%80%89%E6%8B%A9%E4%BD%8E%E9%92%A0%E7%9B%90%EF%BC%9A%E5%9C%A8%E9%80%89%E6%8B%A9%E9%A3%9F%E7%9B%90%E6%97%B6%EF%BC%8C%E5%8F%AF%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E3%80%82%E4%BD%8E%E9%92%A0%E7%9B%90%E6%98%AF%E5%9C%A8%E6%99%AE%E9%80%9A%E7%A2%98%E7%9B%90%E7%9A%84%E5%9F%BA%E7%A1%80%E4%B8%8A%EF%BC%8C%E7%94%A8%E6%B0%AF%E5%8C%96%E9%92%BE%E4%BB%A3%E6%9B%BF%E4%BA%86%E9%83%A8%E5%88%86%E6%B0%AF%E5%8C%96%E9%92%A0%E3%80%82%E7%94%B1%E4%BA%8E%E9%92%BE%E6%9C%89%E9%99%8D%E4%BD%8E%E8%A1%80%E5%8E%8B%E3%80%81%E4%BF%9D%E6%8A%A4%E8%A1%80%E7%AE%A1%E5%A3%81%E7%9A%84%E5%8A%9F%E8%83%BD%EF%BC%8C%E5%9B%A0%E6%AD%A4%E9%A3%9F%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E5%8F%AF%E4%BB%A5%E6%94%B9%E5%96%84%E4%BA%BA%E4%BD%93%E5%86%85%E9%92%A0%E9%92%BE%E5%B9%B3%E8%A1%A1%EF%BC%8C%E6%9C%89%E5%88%A9%E4%BA%8E%E9%A2%84%E9%98%B2%E9%AB%98%E8%A1%80%E5%8E%8B%E3%80%82%E4%BD%86%E5%AF%B9%E4%BA%8E%E6%82%A3%E7%97%85%E4%BA%BA%E7%BE%A4%EF%BC%8C%E6%98%AF%E5%90%A6%E9%80%89%E7%94%A8%E4%BD%8E%E9%92%A0%E7%9B%90%E9%9C%80%E5%92%A8%E8%AF%A2%E5%8C%BB%E7%94%9F%E3%80%82%0A%0A,27%20%0A%0A%23%23%20%E3%80%9067%E2%80%A0%E5%A6%82%E4%BD%95%E8%AF%86%E5%88%AB%E5%B9%B6%E9%81%BF%E5%85%8D%E4%B8%8D%E5%81%A5%E5%BA%B7%E7%9A%84%E9%A5%AE%E9%A3%9F%E4%B9%A0%E6%83%AF%E3%80%91%0A%0A%E4%B8%80%E3%80%81%E8%AE%A4%E8%AF%86%E4%B8%8D%E5%81%A5%E5%BA%B7%E9%A5%AE%E9%A3%9F%E7%9A%84%E5%B8%B8%E8%A7%81%E8%A1%A8%E7%8E%B0%E5%9C%A8%E7%8E%B0%E4%BB%A3%E5%BF%AB%E8%8A%82%E5%A5%8F%E7%9A%84%E7%94%9F%E6%B4%BB%E4%B8%AD%EF%BC%8C%E8%AE%B8%E5%A4%9A%E4%BA%BA%E7%94%B1%E4%BA%8E%E5%B7%A5%E4%BD%9C%E7%B9%81)。