According to China's Dietary Law, edible oil should be reduced, and it is suggested that each person should eat no more than 25g or 30g of oil every day. However, the daily consumption of edible oil per capita in China has exceeded 40 grams, and even reached 80 grams per capita in some areas, which is far from the 25 grams recommended by China Nutrition Society. Cooking often uses steaming, boiling, stewing and mixing, and it is best not to fry or fry in oil to reduce the intake of edible oil. Soup doesn't need to be fried in oil, just put the ingredients in the pot. More use of non-stick pots and other drinking utensils can reduce oil consumption. Eat less high-oil foods such as cream cakes and cakes. It is necessary to reduce the frequency of eating out.
After all, restaurants use a lot of oil, and some unscrupulous businesses will also eat inferior oil. Scalding vegetables in water is not necessarily healthier than frying vegetables in oil. The University of Los Angeles Medical Center in Chicago pointed out that antioxidants such as fat-soluble vitamins in vegetables are easily absorbed by the human body if they are cooked in good oil, fried at low temperature or mixed with cold salad. If you are taking vitamins, you'd better add some oil to your diet, which will be better absorbed. If the fat-soluble vitamins A, D, E and K are not absorbed enough, the overall immunity will decrease, and it is easy to catch a cold and get sick. In addition, if the intake of vitamins A and B is insufficient, hair loss and fatigue will also occur. Unsaturated fatty acids can keep blood vessels unblocked and contribute to brain health. The researchers also pointed out that the content of fat-soluble vitamins in vegetables is usually higher than that in fruits.
Therefore, the nutritional value of fruits cannot replace vegetables. But the doctor said that the use of fat-soluble vitamins A, D, E and K should not be excessive, which will lead to poisoning. Different ages need different vitamins. Office workers who don't like outdoor activities should pay attention to the intake of vitamins B, C, D and calcium. The reason is that if you don't have sex with girls, you won't bask in the sun, which will hinder the synthesis of vitamin D, lead to vitamin D deficiency, affect the absorption of calcium and increase the severity of osteoporosis in the future. Vitamins A, B, C, D, folic acid and calcium are the most needed nutrients for silver-haired people. Old people are prone to osteoporosis, so vitamin D and calcium should be supplemented. In addition, the ability of silver-haired people to convert food into vitamin A is weakened and can be supplemented moderately.
Old people always have the problem of interactive use of multivitamins and drugs. If nutrition and medicine are used at the same time, it is best to consult a doctor first to avoid interaction or adverse reactions. For example, taking fish oil, ginkgo biloba leaves and aspirin at the same time will greatly increase the risk of bleeding. In addition, whether it is a unilateral, compound or comprehensive vitamin containing minerals, we must clearly read the contents and descriptions of the labeled ingredients. How long will it last and so on. Inexpensive ones are better than cheap ones, natural ones are better than synthetic ones, or imported vitamins are better than domestic ones. Just like medicine, if you are not sure, you can consult the pharmacist in the nearby district pharmacy or hospital pharmacy. Nutritionists point out that fruits, vegetables and some animal foods contain fat-soluble vitamins such as β -carotene and vitamin A, so it is recommended to take them mainly from natural foods.