Vegetables do this, which is healthier than boiled, better than oil stir -fry!

As the saying goes, "Oil is not bad", many people in life feel that the oil is fried, and I don't know that the body is injured.

Excessive oil is unhealthy, and it is unreasonable for dripping oil. How much oil is suitable for a day? How to cook less and less oily and delicious? In this issue, He Li, a researcher at the Institute of Nutrition and Health of the China Disease Prevention and Control Center invited to teach everyone to reduce oil!

Expert

1

How much oil is suitable for a day?

"Chinese Resident Dietary Guide 2022 Edition" recommends that healthy adults cook oil per day from 25 grams to 30 grams. If there are 3 people at home, it is recommended to use 75 grams to 90 grams per day. If 6 dishes are made a day, the average of about 15 grams per dish is about 15 grams.

1 gram of oil can be converted into 9 kcal energy, eat 10 grams of oil per day, and 7 pounds of fat a year! According to statistics, the proportion of overweight or obesity in my country has exceeded 50%.

Therefore, the National Health and Health Commission and the China Centers for Disease Control and Prevention have launched a health lifestyle of the people to advocate "three minus and three health". Call for oil reduction, salt reduction, sugar reduction; healthy weight, health bones, healthy oral cavity.

2

How to cook less oil and delicious?

Cooking oil is an important source of essential nutrients in the human body. It can provide us with fatty acids, linoleic acid, α linolenic acid, vitamin E, etc.

However, excessive oil intake can cause obesity, increasing the risk of diabetes, abnormal blood lipids, hypertension, coronary heart disease, cardiovascular and cerebrovascular diseases. How to reduce cooking oil intake?

Cooking method: steaming, cooking, stewing, simmering, roasting, mixing

Use oil control pot: quantitative oil, control the total intake

Seasoning seasoning: less oil and freshness

1

How to reducing oil for high blood lipids?

It is also harmful to cooking oil. It is recommended to control about 25 grams. If you want to reduce the oil without the taste, you can try the following methods:

① Reasonable use of spices: For example, use green onions, ginger, garlic, chili crushed, mustard oil, rattan pepper oil as sauce or sauce, put some mushrooms when stewed meat, with pepper, cumin, dumpling, chili, cumin Ran and wait.

② Season with condiments: such as oyster sauce and chicken soup, which tastes good and promotes appetite.

③ Significant use of kitchen utensils: such as non -stick pot, oven, electric pressure cooker, etc., change the cooking method, stewed and stewed, and effectively control oil.

④ Adjust the amount of oil based on different dishes: For example, roasted meat ingredients can be kept without oil, using the food of the food itself, and stir -fried meat needs to be refueling.

2

How to get less oily and delicious?

Question: Now it is advisable to promote less oil.

① Steamed: Suitable for fish.

② Boil: For example, when doing sweet and sour pork ribs, you can first simmer the pork ribs. Put some water and add various seasonings to the juice when cooking. The taste is not bad.

③ Swarming oil: For example, when fried pork, first dry the fat with a cold pan, pour out some oil and start frying pork.

④ Fry it first: For example, the pot meat in Chongqing, Sichuan, and Hunan will cook the meat first, and then sliced ​​and fry, which can reduce oil consumption.

⑤ Oil -absorbing paper: If there are too many vegetable oils, you can also use the kitchen oil -absorbing paper to remove excess oil.

3

How can vegetables be less oily and lock in nutrition?

The method of water and oil is a method of oil reduction that experts often use to cook vegetables. It has the characteristics of frying and cooking, and combines the advantages of steaming. It is simple to operate and the cooking time is short. It can avoid a large amount of water -soluble nutrients, but also make vegetable fiber oil absorb oil softening and improve taste.

Pour half a bowl of water in the pot (usually 30 ~ 50ml). After the water is boiled, add 10ml oil. Put spinach first, put the lettuce, stain it and cook, and mix well. You can add seasonings according to your own taste.

3

Do you not eat a drop of oil?

Misunderstanding:

I have lost 10 pounds recently, and the secret is that I do n’t eat a drop of oil.

Experts point out: You can eat less oil, but you must not eat a drop of oil.

The linoleic acid in edible oil is essential nutrients in the body. The human body cannot be synthesized by itself and must be obtained from food. If linoleic acid is lacking, cholesterol will be combined with some saturated fatty acids, metabolic disorders occur, and deposit on the vascular wall. Therefore, people who do not eat at all may also get fatty liver.

Secondly, not eating oil will cause lack of fat -soluble nutrients. For example, it affects the absorption of vitamin A, vitamin D, vitamin E, vitamin K, and lycopene. Especially for elderly friends, if you eat too little or not oil, you may also cause gastrointestinal problems, such as constipation and intestinal obstruction.

August 2 morning at 7:20

10:15 evening

Chongqing Satellite TV "Healthy Home"

Nutrition and Health Institute of China Disease Prevention and Control Center

Researcher graduate mentor He Li

Bring "Healthy Life Start with" Shao You ""

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