When it comes to cholesterol, many people regard it as a “scourge” and believe that excessive intake will block blood vessels.
blood vessels, carrying The function of transporting blood, oxygen, and nutrients. The blockage of blood vessels is closely related to daily eating habits. Regular consumption of high-fat or high-salt foods will damage blood vessels.
High-fat foods contain a lot of fat, if eaten for a long time, blood The fat content of blood will increase, which will make the blood thicker, affect the supply of nutrients, and even accelerate the formation of thrombus.
And high-salt food Long-term intake of a large amount of sodium ions will cause the inner wall of blood vessels to swell and cause blood to rise, which can easily wash down thrombus and cause high-risk vascular diseases such as cerebral infarction.
However, today What I’m talking about is a kind of trans fatty acid called “devil fat”, which is more terrible than cholesterol!
Reverse What are formula fatty acids?
Trans fatty acid is a kind of unsaturated fatty acid, divided into natural trans fatty acid and artificial trans fatty acid formula fatty acids. The main purpose of adding trans fatty acids in processed foods is to make the food taste better and extend the shelf life of the food .
In fact, as early as In 2018, the World Health Organization announced a “total elimination plan” for trans fats. The goal is to prohibit artificially added trans fats in food around the world! That is, in 2023, the consumption of trans fats and industrially produced cooking oils will be completely banned.
6 hazards of trans fatty acids
1. Vascular blockage
Trans fatty acids will accelerate vascular disease, increase blood viscosity, and formHardened plaque is deposited on the blood vessel wall, blood circulation is not smooth, and blood supply to the heart and brain is insufficient.
According to the World Health Organization It is estimated that 500,000 deaths from cardiovascular diseases are related to the intake of trans fatty acids every year, which can be called the “killer” of cardiovascular and cerebrovascular diseases.
< span>2. Obesity
Trans fatty acids are not easily absorbed and utilized by the human body, and are generally stored in the body and converted into fat, thus Lead to weight gain, more likely to induce a variety of diseases.
< span>3. Promote the occurrence of diabetes
There is a hormone called insulin in the body, it is mainly used to lower blood sugar, once the blood sugar exceeds the normal value, the body will secrete Insulin lowers blood sugar, thereby maintaining blood sugar balance.
Ingesting a lot Trans fats reduce insulin sensitivity and increase the risk of diabetes.
Fourth, affecting the health of young people span>
Trans fatty acids can interfere with the metabolism of essential fatty acids, affect the health of the central nervous system, especially for children and adolescents who are growing, eating too much trans Fatty acids are bad for the body.
5. Not conducive to eugenics
Women who are pregnant or breastfeeding, trans fatty acids can enter through the placenta or breast milk The fetus is not conducive to eugenics.
6. Impact on fertility
Trans fatty acids will reduce the secretion of male hormones, negatively affect the motility of sperm, interrupt sperm in the body The reaction process within.
Which foods contain trans fatty acids
1. Vegetable oil
The vegetable oil used for cooking usually produces a small amount of trans fatty acids during the refining process. During our cooking process, it is heated at high temperature for a long time, such as Long-term frying, frying, etc. will produce a lot of trans fatty acids.
So vegetable oil is The main source of our intake of trans fatty acids accounts for about 50%.
< span>A small topic is to be inserted here:
Many People think lard is unhealthy and should be replaced with vegetable oil.
But the above point of view is not pertinent. Experiments have proved that lard contains much less trans fatty acids than vegetable oil, and has high temperature resistance and stability. It is safer to use for stir-frying and frying.
2. Various processed foods
Such as margarine, margarine, instant noodles, Western-style pastries, potato chips, French fries, milk tea (non-dairy creamer), etc.
< span>3. Natural food
Some trans fatty acids are naturally formed in the meat of herbivores (cattle, sheep ) and dairy products, but in very small amounts.
The “hardest hit area” of trans fatty acids< /span>
Confectionery: Toffee, cocoa butter substitute chocolate, ice cream, and chocolate pastries containing unknown categories.
Biscuits: Wafer biscuits, sandwich biscuits, crisp biscuits, cookies
Cake/Quick Bread: strong>Puffs, various pies, pastries, brioche buns, burgers
Puffed food/snacks:French fries, potato chips, repeatedly fried, such as twists, fried dough sticks
Drinks Category: Milk tea, creamer
How to avoid trans fatty acids?
1. Use oil alternately and control the amount
The cause of cardiovascular disease is not the type of oil used, butExcessive and unbalanced oil consumption.
No matter vegetable oil or animal oil , they all contain different amounts of fatty acids, which have a certain effect on human health, but a single use of oil is likely to cause a lack of nutrients.
It is recommended that you According to the situation, use oil scientifically, and use no more than 25 grams of oil per day.
Explosion Stir-frying and frying: Lard, butter
Stir-fry and fry at high temperature, It is better to use lard and butter, high heat resistance, and it is not easy to produce trans fat (but do not fry repeatedly).
Stir fry : soybean oil, peanut oil
< span>When frying, the oil temperature should be around 180℃~200℃, soybean oil and peanut oil can be used, and the heat resistance is high.
Soup: linseed oil, olive oil
Compared to stir-frying and stir-frying, The temperature of the soup will not be so high, and vegetable oils with poor heat resistance such as linseed oil and olive oil can be used.
< span>Second, look at food labels
When buying processed food, it is best to look at the food ingredient list. If these words are included, it means that there are trans fatty acids. It is best to reduce the amount of purchase or Do not buy:
< strong>Refined vegetable oil, margarine, margarine, margarine, non-dairy creamer, creamer.
Third, avoid superposition of trans fatty acids
Some people see that there are trans fatty acids in the food list, but mark 0, they think it is a safe food.
Actually,Trans fatty acids marked as 0 means “below the limit of 0.3%”, not completely free of trans fatty acids.
Although these foods The amount of trans fatty acids in food is trace, but as long as you eat a few more packets, it is easy to cause the superposition of trans fatty acids.
Fourth, eat more fresh food
If you really can’t control your mouth, after eating burgers and pastries, you can eat more fresh fruits and vegetables, which can speed up Fat discharge.
Article source: Gao Quality Life Home