Not long ago, the nutrition research group of PLA General Hospital conducted a dietary survey of residents. The results show that the average consumption of edible oil for urban residents in China is nearly 50 grams per person per day, which is twice the recommended amount of 25 grams by the World Health Organization. In some cities, the average daily consumption of residents is close to 90 grams, which is close to four times the recommended amount of the World Health Organization. Too much oil is shocking. Public health experts have repeatedly warned that too much cooking oil is not good for health.
Too much oil and water is harmful.
Too little oil and water is bad.
People all know that eating too much animal fat oil (meat oil) is bad for health, but they think that vegetable oil (vegetable oil) is harmless. So when cooking, they use less lard, but they have no scruples about using vegetable oil pans. Professor Hu Jianhua, an oil expert in the Department of Food Science of Wuhan University of Technology, pointed out that eating too much animal oil or vegetable oil is not good for your health.
Eating greasy food for a long time will not only increase the secretion of bile and pancreatic juice, induce cholecystitis and pancreatitis, but also easily lead to the adhesion and deposition of cholesterol and fatty acids in blood on the blood vessel wall, leading to arteriosclerosis and even thrombosis. A large number of studies have confirmed that when the proportion of fat in the diet accounts for more than 30% of the total calories, the chances of suffering from hypertension, hyperlipidemia, cardiovascular and cerebrovascular diseases and cancer will increase exponentially. Some cancers, such as colon cancer, breast cancer and prostate cancer, are also more or less related to eating too much oil. In recent years, chronic diseases caused by excessive fat are becoming a serious public health problem threatening the health of China residents.
Experts at home and abroad believe that the main components of rapeseed oil, tea oil, sesame oil, soybean oil and peanut oil that people eat daily are fat, and the fat content is above 90%. Among all foods, oil has the highest unit calorie, and the calorie of 100 g of vegetable oil is as high as 899 kcal, which is twice as high as that of pork.
Hu Jianhua said that if everyone eats an extra tablespoon (15g) of oil every day, it may increase by 700-800g a month and nearly 10kg a year. However, the incidence of hyperlipidemia, hyperglycemia, hypertension, coronary heart disease and cerebral infarction will increase. In the long run, obesity will become a national problem, posing a potential threat to the national health in 10, 20 and 30 years.
Eating too much oil is so harmful, is it better not to eat oil? Professor Liu Zhangwu from the Department of Food Science and Engineering of Wuhan Institute of Technology said that people should not eat fat, because fat provides necessary energy 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.
Taste is a habit.
Health is more important than taste.
Yao Ping from the Department of Nutrition and Food Hygiene, Tongji Medical College, Huazhong University of Science and Technology pointed out that eating too much oil in dishes can easily change people's taste and make people's taste heavier and astringent. Taste is actually a habit, and habit becomes nature. This will lead to more and more edible oil.
Professor Hu Jianhua explained that there are two main factors that have caused China people to form the "thick oil" eating habit for thousands of years: First, the most important thing for chefs as apprentices is to master the technology of using oil. Once they don't use oil, they won't cook and the taste of the food will change. Chefs rarely take the initiative to consider nutritional problems for consumers; Second, the demand of consumers has formed the market orientation of multi-purpose oil. People should enjoy delicious food when they go to restaurants, and few people consider nutrition. If the food uses less oil, is not fragrant and looks bad, consumers will have opinions. So chefs usually cook with a spoonful of oil and a handful of monosodium glutamate. Add a spoonful of oil to the food if it doesn't look good, and add a handful of monosodium glutamate if it doesn't smell good. But I didn't know that oil, like other spices, should be used in moderation.
As for the consumption of edible oil, as early as 1997, it was suggested in the "Dietary Guide for Residents" formulated by the Nutrition Society of China that the daily intake of fat for adults should be 25g. Specifically, the daily intake of edible oil per person is only 1-2 tablespoons. This is based on the needs of human health. However, people don't seem to know this oil intake standard, but the amount of edible oil is increasing. In 2005, the affiliated hospital of Peking University made a survey of nearly 400 families in the surrounding communities. The results showed that many families simply ignored the amount of cooking oil and blindly pursued the taste. 93.3% of the residents used more than the recommended amount, of which 66.6% used more than twice. This is dangerous, too satisfying the taste, which may damage human health.
Experts remind that between taste and health, we should pay more attention to health and put taste in a secondary position. Today, people's living standards have generally improved, and there are fish and meat almost every day. Even if cooking without oil, fish itself has provided people with a considerable amount of fat. So use less oil when cooking.
Cut down on fried food.
Add some cooking and stewing.
Miss Liu has long known that the recommended standard of edible oil per person per day in the Dietary Nutrition Guide for China residents is 25g. Eating too much oil is bad for health, but she can't help but "exceed the standard" every time she cooks. Although I am ambivalent and can't give consideration to both health and food, frying several dishes with 1 teaspoon of oil is really "a clever woman can't cook without rice".
How to make the cooked food delicious and healthy? Professor Liu Zhangwu believes that as long as the cooking method is adjusted or changed, the amount of oil can be reduced. He pointed out that at present, most family cooking in China is mainly cooking with stir-fry, which naturally costs more oil than cooking and stewing. Therefore, in order to reduce oil consumption, we must first widely publicize the scientific knowledge of oil use, let people know the harm of improper oil use and the correct method of oil use, let people really realize and pay attention to the great harm of "heavy oil" and gradually change the cooking methods.
In view of the current people's eating habits, Liu Zhangwu made three suggestions:
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.
Generally speaking, a family of three 5-liter barrels of oil will consume at least two months.