Eating too much oil is harmful, and people can't eat fat, because fat provides energy necessary for life activities and is an essential substance for human health. Nutrition research shows that about 1/3 of energy in a person's life comes from fat. Only the intake of fat should be moderate, not excessive. Change cooking-fry less and cook more.
How to make the cooked food delicious and healthy? Nutritionists believe that as long as the cooking methods are adjusted or changed, the amount of oil can be reduced. At present, the vast majority of cooking in China is mainly cooking, which naturally costs more oil than boiling and stewing. Therefore, to reduce fuel consumption, we must first change the cooking method.
First, try to avoid frying and frying, eat more steamed, boiled and raw vegetables, use less oil and keep the original flavor of raw materials. In this regard, we should learn more from Cantonese and Japanese. You might as well cook only one stir-fry with a stew and a cold salad for each meal; Second, the daily diet should be balanced. If it is difficult to change the habit of using more oil, you can use both greasy dishes and light dishes during meals, or use cooking methods such as sweet and sour, salt and pepper to adjust the oil intake;
Third, we might as well switch to a non-stick pan. Because it is not easy to stick to the pot when cooking, it can not only reduce the consumption of edible oil, but also ensure that the oil temperature is not too high, reduce the damage to nutrients in food, and generate less oil smoke when cooking. Total Control-Substitution of Various Vegetable Oils for Eating
Generally speaking, a family of three 5-liter barrels of oil will consume at least two months.
Cooking food with edible oil not only changes from raw to cooked, improves the taste, but also promotes appetite and satiety, which is an important source of fat needed by human body. Our daily edible oil mainly includes vegetable oil and animal fat. They contain different kinds of fatty acids and have different effects on health. Generally speaking, animal fat is high in saturated fatty acids and cholesterol, so eat less. Soybean oil, peanut oil, rapeseed oil and other vegetable oils should be replaced frequently due to their own characteristics, and the total amount should not be too much. Examples of cooking with oil-free fish fillets and fried chicken
Oil-free sashimi: In practice, we can cook with little or no oil. Sashimi, for example, contains almost no oil, but its taste is not inferior. Beat the green pepper into juice first. Then peel and slice the fish, add egg white, starch, a little salt and monosodium glutamate and stir; Add water to the pot, pour in fish bones and skin, and take out after the water is boiled; Blanch the fish fillets in boiling water, pick them up and put them on a plate immediately after cooking. At this time, you can heat the prepared green pepper juice and pour it on the fish fillet, adding some shredded onion and ginger. Fish fillets are tender, slightly spicy and a little grassy. Most importantly, they are almost "insulated" from oil.
Stir-fry chicken breast in non-stick pan: You can directly stir-fry chicken breast slices in non-stick pan with low fire, without putting a drop of oil or any seasoning, only a little salt and at most a little spices such as chopped green onion and garlic. Because the oil content of chicken is already high, a lot of oil will appear in the process of frying slowly. Just wait until both sides of the chicken turn brown. By this time, the chicken has been completely fried at high temperature, and it smells like fried eggs.
Fried chicken can be eaten directly with seasoning, or cut into strips to make salad with vegetables, or rolled into pancakes with various vegetables to make chicken rolls.