Edible oil is indispensable in Chinese cooking, but many people don’t know about it.
You know, life If the wrong oil is used in the diet, it will cause great harm to human health in the long run.
These 3 types of oil are not recommended
01Open more than 3
Edible oil Kaifeng too For a long time, even if the shelf life has not expired, it will increase the risk of oily mold infection.
Eating such microorganisms Excessive cooking oil can easily cause health problems.
So, try your best Do not eat cooking oil that has been opened for more than 3 months, and usually try to buy oil in small bottles.
02 Oil for repeated frying
Many people will use the oil that has been fried to fry vegetables. This practice is very undesirable, because the oil is heated to high temperature to produce trans fatty acids and toxic oil oxidation products.
If you really want For secondary use, it is necessary to avoid heating at high temperature again until oily fumes are emitted. “Twice-cooked oil” can be used to cook soup and make flower rolls.
03 “Self-extracted oil” in small workshops
< p data-track="30">In life, many people think that self-extracted oil is more natural and healthy, so they choose to buy it, but they ignore the potential safety hazards it may exist.
How much earlier A grain and oil store was found to have exceeded the standard of aflatoxin in the extracted oil!
On the one hand, many Oil crops are easily polluted by carcinogenic aflatoxin, and self-pressed oil lacks the step of removing/reducing aflatoxin in the production process due to the lack of deep processing, which makes the self-pressed oil Aflatoxin content is difficult to control.
On the other hand, Self-pressed oil is prone to impurities that cannot be removed and the oil is relatively turbid. It is difficult to guarantee the flavor, taste and safety of such oil.
I am afraid of excess oil
Compared to the above-mentioned “eating wrong oil”, Chinese residents still have a huge “oil consumption Misunderstanding” – overeating!
According to the 2012 According to a survey, the per capita daily edible oil intake of Chinese residents is 42.1 grams, while the recommended standard in the Dietary Guidelines for Chinese Residents is 25-30 grams per day.
This means, The amount of edible oil in most families in our country exceeds the standard.
And fat intake Too much will cause a series of health problems——
- Obesity: Fat has high calories per unit. If each person eats 15 grams of oil per day, the weight will decrease after one month It will increase by 700~800 grams.
- High Blood lipids:Eating too much oil will increase triglycerides and cholesterol in the blood.
- Fatty liver: Eat a lot of oil, too much triglyceride in the blood is stored in the liver, and fatty liver will form.
- High Blood pressure: Eating too much oil, long-term hyperlipidemia, and triglyceride accumulation in blood vessels can easily cause arteriosclerosis and lead to high blood pressure.
- Diabetes :Eating more oil will cause obesity and elevated blood lipids, increasing the risk of diabetes.
- heart Cerebrovascular disease: Excessive intake of oil will lead to excessive fatty acids in the blood, which will deposit in blood vessels and cause arteriosclerosis.
Scientific oil, pay attention to 4 points
< p data-track="69">013 tablespoons of cooking oil per person per day
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“Dietary Guidelines for Chinese Residents (2022)” recommends that each person eat cooking The oil is 25 to 30 grams, which is equivalent to about 2.5 to 3 spoons of ordinary white porcelain spoons. It can be calculated according to the number of people in the family. Be careful not to consume too much.
But if the family When there are symptoms such as overweight or obesity, dyslipidemia, etc., the oil intake should be appropriately reduced to about 20 grams.
02 Eat meat and eat less oil
After cooking oil, meat is the second largest source of fat we consume.
The data is displayed in 500 grams is the standard, pork ribs contain 102 ml of oil, pork belly contains 177 ml of oil, trotters contain 132 ml of oil, and beef upper brain contains 120 ml of oil.
Often eat pigs and cattle People who eat mutton have already got a lot of animal fat from their meals, so when cooking, they should not use extra oil for the sake of flavor.
Additionally, to reduce For fat intake, when choosing meat ingredients, we can choose aquatic products such as fish with low fat content, and then recommend skinless chicken breast and beef eye.
Choose the upper brain of the cow When cooking, the white fat part can be removed before cooking.
03 Don’t just eat one kind of oil for a long time
The fatty acid composition of each vegetable oil is different, and the nutritional characteristics are also different. Frequently changing the type of cooking oil is more beneficial to health.
If you have a disease at home People with cardiovascular disease can also use oil reasonably according to their own health status, such as:
< p data-track="96">People with heart disease should give priority to the following oils: tea seed oil, olive oil, canola oil, sesame oil, linseed oil, etc.
People with high blood fat , You should use less peanut oil and corn oil for frying, and it is recommended to eat less or not to eat fried food.
04 Stay away from high-fat foods
In daily cooking, you should use more cooking methods with less oil, such as steaming, boiling, stewing, boiling, and mixing, to reduce oil intake.
Stay away from griddles Dishes, shredded bread, meat sauce, mushroom sauce, mushroom sauce, beef sauce, chili sauce, rice sauce and other high-fat foods.
Source: Health China, CCTV Life Circle, 39 Health Net, Health Times, Life Times, CCTV Health Road< /p>
Editor: Zhuhai Market Supervision Team
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