If you eat too much oil to gain weight, why not eat it at all? The truth is here!
Tips from Beijing Center for Disease Control:
1. Lipids are important nutrients
Lipids, including fats and lipids, belong to one of the three major nutrients, are important nutrients, and bear important physiological roles and functions.
Fat is an important component of the human body. Adipose tissue is the main energy storage and supply place of the human body. Body fat is mainly distributed under the skin and around the internal organs, especially the omentum in the abdominal cavity and around the kidneys. It protects our internal organs, plays a role of protection and mechanical support, and helps the body maintain a constant body temperature.
In addition to providing us with energy and body fat synthetic materials, fat in food can also improve the color and flavor of food, facilitate digestion and absorption, increase satiety, and provide fat-soluble vitamins. Moreover, some fatty acids are indispensable to our body, but they cannot be synthesized by themselves. This essential fatty acid can only be obtained through food.
Lipids are also the main components of the brain and nervous system, and have an important relationship with human fertility.
2. The root cause of oil reduction is excessive oil intake
It is not the fat itself that causes the harm, but the inappropriate intake.
The survey shows that the average daily cooking oil intake of Chinese residents is 42.1 grams, which is much higher than our current recommended value, and even 26% of residents have daily cooking oil intake exceeding 50 grams.
Therefore, we cannot completely deny fat, or even completely remove it from daily life. Instead, we should focus on the issue of intake, scientifically choose and reduce the amount in a planned way, so that "healthy adults consume no more than 25% of cooking oil per day. Gram" requirements. While ensuring the body's needs, it will not bring health burdens due to excess.
3. Reducing oil needs to be rational and more scientific
Oil reduction does not blindly "remove" oil. Scientific oil reduction requires us to learn the necessary oil reduction knowledge and master the necessary oil reduction skills. Let us study together and reduce fuel scientifically!
Learn to use an oil control pot to control the intake of cooking oil
Pour the cooking oil that the whole family should eat every day into a graduated oil control pot, and use the cooking oil from the oil control pot. Adhere to the family's ration of oil and control the total amount.
More cooking methods with less oil
When cooking food, choose methods that do not use or use a small amount of oil as much as possible, such as steaming, boiling, stewing, braising, simmering, cold dressing, rapid stir-frying, etc. Using the method of frying instead of frying can also reduce the intake of cooking oil.
Eat less fried food
Do not eat fried foods, or reduce the frequency of eating, such as fried chicken legs, French fries, fried chicken wings, fried dough cakes, etc.; when dining out, take the initiative to ask restaurants to put less oil and order less fried dishes.
Use less animal fat
It is recommended to reduce the amount and frequency of use of animal fat, or use vegetable oil instead; when using vegetable oil, it is recommended to use different types alternately.
Limit trans fatty acid intake
Most of the trans fatty acids in the diet come from margarine, shortening, margarine, etc. Western-style cakes hidden in our daily lives such as butter cakes and breads, baked goods such as biscuits, crackers, and fried foods such as French fries , Fried chicken nuggets, and processed foods such as chocolate candies and ice cream. It is recommended that the daily intake of trans fatty acids should not exceed 2g. Therefore, eat less of the above foods.
No vegetable soup
When cooking dishes, part of the fat will remain in the vegetable soup. It is recommended not to drink vegetable soup or eat rice with soup.
Pay attention to the food nutrition composition table
Learn to read the nutritional composition table and choose foods with low fat content and no trans fatty acids when buying food in the supermarket. You can pay attention to the ingredient list of packaged food. If there are words such as hydrogenated oil, margarine, shortening, etc., it means that the food contains trans fatty acids.