Oil, that is, fat, is mainly animal and vegetable oil that people eat every day. Fat is a part of lipid, which is not only an important part of our human body, but also an important nutrient in our diet.
Adipose tissue is the main "warehouse" for human body to store and supply energy. Body fat is mainly distributed under the skin and around the internal organs, which can play the role of protection and mechanical support and help the body maintain a constant body temperature.
Fat in food can not only provide us with synthetic substances of energy and body fat, but also improve the color and flavor of food, which is beneficial to digestion and absorption and increase satiety. Food fat contains various fat-soluble vitamins, such as vitamins A, D, E, K, etc., which can also promote its absorption in the intestine.
Moderate amount is beneficial, while excessive amount is harmful.
If we eat too much oil, our first health problem may be overweight. Excessive fat intake, especially in animals, can lead to obesity. Obesity is a risk factor for diabetes, hypertension, dyslipidemia and other chronic diseases. So eating too much oil will increase the risk of these chronic diseases.
It is not the fat itself that causes harm, but improper intake. The survey shows that the average daily edible oil intake of Chinese residents is 42. 1g, which is much higher than our current recommended value, and even 26% of the residents consume more than 50g.
Therefore, oil reduction should be scientifically selected and planned according to the intake problem. While ensuring the physical needs, it will not bring health burden due to overdose.
You can enjoy delicious food anywhere.
Our taste habits are gradually developed and can be changed. The following tips for reducing oil can help you practice reducing oil in food selection, production and other aspects, and gradually develop the habit of light diet.
Learn to control the intake of edible oil with an oil control pan.
Pour the cooking oil that the whole family eats every day into the graduated oil control pot, and take the cooking oil out of the oil control pot. Adhere to the domestic quantitative oil use and control the total amount.
Cooking with less oil and more uses
When cooking food, try to choose methods that do not use oil or use less oil, such as steaming, boiling, stewing, stewing, boiling in water, cold salad and quick frying. Using frying instead of frying can also reduce the intake of edible oil.
Eat less fried food
Do not eat fried food, or reduce the frequency of eating, such as fried chicken legs, French fries, fried chicken wings, fried dough sticks, oil cakes and so on. When eating out, take the initiative to ask restaurants to put less oil and stir-fry less.
Use less animal fat.
It is suggested to reduce the quantity and frequency of animal fat or switch to vegetable oil. Because different vegetable oils have their own nutritional characteristics, the Dietary Guide for China residents suggests that the types of edible oils should be changed frequently and a variety of vegetable oils should be eaten.
If you buy a variety of oils, the consumption rate is too slow and it is easy to expire. You can choose small packages to buy edible oils and change the types regularly.
Limit the intake of trans fatty acids
Trans fatty acids are harmful to health. Cis-unsaturated fatty acids in edible oil can form trans-fatty acids under the influence of external conditions, most of which come from hydrogenation products of edible oil, and can also be produced by long-term high-temperature heating.
Trans fatty acids in the diet mostly come from margarine, shortening, margarine and so on. And hidden in our daily common western cakes such as cream cakes and bread, baked goods such as biscuits, fried foods such as French fries and fried chicken pieces, and processed foods such as chocolate candy and ice cream. To reduce the intake of trans fatty acids, do not exceed 2 grams per day. So try to eat as little or no food as possible.
Don't drink vegetable soup
When cooking, some oil will be left in the vegetable soup. It is recommended not to drink vegetable soup and not to eat soup to soak rice.
The seemingly simple oil in life is actually very learned. If you want to refuel healthily, let's eat less oil together
Text: Dong Jing, Institute of Chronic Disease Prevention and Control, Beijing Center for Disease Control and Prevention.