[Henan Science Popularization] "Dietary Guide" easy to read: How to reduce the intake of cooking oil?

Cooking oil accounts for a large proportion of fat intake in my country. How to effectively reduce the intake of cooking oil? The following methods may help you!

First, learn to choose oil.

According to relevant national standards, most food oils can be divided into first, second, third, and fourth levels according to quality from high to low. The higher the level of edible oil, the higher the degree of refining, but the higher the nutritional value of oil.

Refining is a process of removing harmful impurities in hair oil. In the process, vitamin E, carotene, horned shark, and β valley steroids will also be lost.

Essential fatty acids refer to fatty acids that the human body cannot synthesize and must be provided by food, such as linoleic acid and α-linolenic acid. If the lack of essential fatty acids, it will affect the body's immunity, wound healing, vision, brain function, and cardiovascular health.

Fatty acid composition of different edible oils is very different. Generally speaking, high -saturated consumption oil has better heat resistance, suitable for fried foods, which can create crispy taste.

Soybean oil, corn oil, sunflower seed oil and other oils are not resistant to heat. After frying or repeated heating, it is easy to oxidize and aggregate, suitable for stewing, cooking, and fried dishes.

When purchasing edible oils at home, pay attention to change varieties. The diversification of the types of edible oil can provide us with fatty acids and nutritional balance guarantees.

When buying cooking oil: 1. Look at transparency. High -quality vegetable oil has high transparency, less moisture impurities, no precipitation, no suspension. 2. Look at time. Try to buy consumption oil with near -production date, and it is easy to cause acidity for a long time. 3. Smell the smell. There must be no irritating odor.

Second, quantitative cooking.

Learn and learn how to estimate oil, use it quantitatively during cooking, gradually develop habits, and cultivate conscious behavior and healthy food methods.

There are a variety of cooking methods. There are less oils for different cooking methods. Choose the appropriate cooking method, such as steaming, cooking, stewing, simmering, water slippery, crickets, mixing, etc. can reduce oil consumption.

Some foods such as bread, eggs, etc. can be absorbed more oil when fried. It is best to cook less with fried methods.

Third, eat less fried food.

The fried food tastes good, the flavor is strong, and it has a lot of temptation to the editors, and it is easy to eat too much. Fried foods are high -fat and high -energy foods, which can easily cause excess energy.

In addition, repeated high -temperature frying can produce a variety of harmful substances, which can affect human health.

Fourth, animal oil and saturated fatty acids.

Animal oil is rich in saturated fatty acids, and special attention should be paid to restricting the intake of processing snacks and fried crispy foods.

At the normal temperature, "crispy" and "crispy" products, such as fries, potatoes, biscuits, cakes, processing meat products, etc., can contain butter, cream, cooked butter, cocoa and palm of cream -rich fatty acids rich in fatty acids. Oil and so on.

(Author: Book Xiaoyan Editor: Yang Hua)

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