A high-fat and high-cholesterol diet (including excessive intake of edible oil and animal fat) is a risk factor for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases. High-fat diet is also the main cause of obesity, which is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
The dietary guidelines for residents suggest that healthy adults should use no more than 25-30 grams of edible oil per person per day.
When cooking food, try not to use cooking oil or use less cooking oil, such as steaming, boiling, stewing, stewing, boiling, mixing and quick frying.
Using frying instead of frying can reduce the intake of edible oil. Use oil control pan to reduce oil intake.
Pour the cooking oil that the whole family eats every day into the oil control pot, and take the cooking oil out of the oil control pot. Adhere to domestic quantitative oil use and control the total amount. Eat less or not eat fried chicken legs, French fries, fried chicken wings, fried dough sticks, oil cakes and other fried foods; And when eating out, order less fried dishes and try not to cook with animal fat.
Different vegetable oils have different nutritional characteristics, so we should always change the types of edible oils and eat a variety of vegetable oils.
When buying food in the supermarket, you should look at the nutrient composition table and choose the one with low fat content.
Added sugar refers to monosaccharide and disaccharide added by producers, chefs or consumers in food, as well as sugar naturally existing in honey, syrup, fruit juice and concentrated fruit juice.
Sugar in diet is the most important risk factor for dental caries; Adding sugar is associated with poor diet quality, obesity and the risk of chronic diseases.
Supplementing sugar by drinking sugary drinks will increase the total energy intake, which may reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and aggravate the risk of chronic diseases.
The Dietary Guidelines for Residents (20 16) suggests that the intake of added sugar per person per day should not exceed 50g, and it is better to control it below 25g.
Both fruit juice drinks and carbonated drinks contain a lot of sugar, and each 100ml sugary drink contains an average of 7g of added sugar. Drink more boiled water in daily life, and don't drink or drink less sugary drinks.
Many dishes in restaurants use more sugar, such as sweet and sour pork ribs, shredded pork with fish flavor, shredded sweet potato and sweet soup. Therefore, when eating out, you should choose such dishes in moderation.
When cooking, you should put less sugar, or try to use pepper, garlic, vinegar and pepper instead of sugar to flavor, so that you don't pay so much attention to sweetness.
The health of diet will directly affect the health of human body. For the improvement of life index and health index. It is very important to reasonably match dietary nutrition and reduce the intake of sugar and fat.