1, the harm of excessive edible oil
1, which is easy to cause obesity.
Grease contains the most calories. If you eat too much oil every day, it will lead to too much fat and calories, incomplete consumption and easy to cause obesity.
2, easy to suffer from heart disease and stroke.
Excessive intake of oil will lead to excessive fatty acids and cholesterol in the blood, and too much fat will deposit on blood vessels, causing blood vessel blockage, which is easy to form arteriosclerosis and may eventually form thrombosis. Once this happens, it is easy to increase the probability of heart disease and stroke.
3, easy to cause cancer.
If it exceeds the body's required fat content, it will easily lead to some diseases. In some cases, many cancers are caused by eating too much oil. For example, there is too much fat in the stomach. Bile can also help secretion. When food enters the colon, some harmful bacteria in the colon will convert bile into carcinogens, thus increasing the chance of colon cancer.
4, easy to lead to grumpy personality.
Eating too much oil often can lead to emotional instability, anger and anxiety. But also affect the production of certain chemicals in the brain, leading to a decline in the ability to regulate emotions.
5, indigestion.
This will easily lead to excessive gastric acid secretion. If the food is not completely digested and emptied at rest, it will easily lead to gastric acid reflux to the esophagus and damage the esophageal mucosa. It is also easy to increase the burden on the stomach and lead to other diseases.
6, easy to cause hyperglycemia, hyperlipidemia, hypertension.
Oil contains a lot of cholesterol. Eating too much will increase the burden on the liver, easily lead to three highs, and even lead to some cardiovascular diseases.
2. How to reduce oil intake?
1, it is best not to fry. Cooking methods such as cooking more and using less oil should be adopted.
2. When you stew soup, don't fry it in oil again, and then put it in a casserole. You can put meat and other materials directly to reduce the absorption of oil.
3. Eat less sweets and fried foods. Because there is a lot of trans fat in it.
It's best not to eat out, because restaurants outside will add a lot of oil to ensure the taste of food, and the oil used may not be healthy.
5, try to use non-stick pan, one is to reduce the use of oil, and the other is to reduce the secondary heating of oil.
3. What are the misunderstandings of edible oil?
Myth 1: The oil temperature is too high.
When cooking, some people like to stir-fry at high temperature. Every time they cook, they habitually wait for the oil in the pot to smoke before putting food. Experts remind that this is extremely unscientific. Excessive temperature will destroy some nutrients contained in edible oil and produce some peroxides and carcinogens.
Suggestion: When cooking, it is best to heat the pot first, and then put the oil, so as to achieve the effect of cooking with hot oil at the same time, killing two birds with one stone.
The use of oil is also important. It is best not to let the oil "smoke" when cooking. Improper cooking, even the best oil will become "bad".
Myth 2: Eat only vegetable oil, not animal oil!
In order to prevent the "three highs" problem and obesity, many people often use vegetable oil in cooking, and resolutely put an end to the mixing of animal oil.
Experts remind: if you don't eat animal oil for a long time, it will cause the lack of vitamins and essential fatty acids in your body and affect your health. It doesn't mean that eating only vegetable oil but not animal oil can be beneficial to your health. In fact, animal oil (saturated fatty acid) is beneficial to human body in a certain dose.
Myth 3: The variety of eating oil is too single.
For convenience and health, many families usually only eat one kind of oil for a long time, thinking that this can be beneficial to health.
Myth 4: Use too much oil.
Oil consumption should also be strictly controlled. For example, some people with normal blood lipids and weight should control the total amount of oil used every day to no more than 25 grams, and polyunsaturated fatty acids and monounsaturated fatty acids basically account for half. The elderly, dyslipidemia, obesity, people with obesity-related diseases or people with a family history of obesity, their daily oil intake is even lower, even as low as 20 grams.
Suggestion: The knowledge about edible oil is not limited to these. In addition, there are certain skills in choosing edible oil. For example, the same brand of cooking oil, it is best to choose a lighter one. There are more cooking oil skills that need to be carefully explored in daily life.
Myth 5: Don't eat meat oil, but try to eat more vegetable oil.
Many people think that since they can't eat meat oil, it's okay to eat more vegetable oil. Therefore, some families consume as much as 50 grams or more of vegetable oil per person per day. In fact, this is a big misunderstanding. Improper consumption of vegetable oil can also lead to diseases such as hypertension and hyperlipidemia.
After laboratory tests, eating too much cooking oil will not only affect the taste of food, but also affect the absorption of food by human body. Eating this dish for many years is extremely unfavorable to cardiovascular and cerebrovascular diseases, and it is also easy to induce diseases such as cholecystitis and pancreatitis.
In the case of general energy intake, a normal person should consume about 25 grams of vegetable oil every day, except the fat contained in animal and plant foods. Obesity and hyperlipidemia patients should reduce the amount, but it should not be less than15g.
Myth 6: Afraid of obesity, don't eat oil.
Advocating cooking with less oil does not encourage an oil-free diet. Proper amount of oil can not only provide fatty acids needed by human body, promote the absorption of fat-soluble vitamins, but also soften food fiber, reduce food volume, provide satiety and prevent gallstones. Even if you want to lose weight and diet, you need at least 20 grams of dietary fatty acids every day to maintain normal bile excretion. Insufficient fatty acids can damage skin health.
Myth 7: As long as it is oil, it can be used for frying.
Unsaturated fatty acids will change when vegetable oil is heated for a long time. For example, the vegetable oil used for fried fritters, fried chicken and scallion cakes will eventually become saturated fatty acids that are not good for blood vessels due to repeated heating. Therefore, it is not appropriate to fry food repeatedly with small package vegetable oil.
Myth 8: Eat olive oil if it is good.
Experts advise families not to eat a single petroleum product for a long time. Oil should be changed to eat, and blended oil can be properly blended in time, which is beneficial to health. Blended oil is made of several different vegetable oils in a certain proportion through special processes. Its nutritional content is much higher than that of edible oil with single raw material, and its taste is suitable for China people's eating habits. In the investigation of consumer edible oil, it is found that most families eat the same oil for several years because of insufficient understanding of the health of edible oil.
Myth 9: Barrel oil is the most affordable.
It's not appropriate to buy a big barrel of oil and cover it the day after tomorrow. The oxidative deterioration of oil is a chain reaction, which is highly contagious. If you put fresh oil in an old oil bottle, it will go bad quickly. Therefore, it is incorrect to repeatedly fill edible oil with large plastic bottles, which is easy to accelerate the oxidation of oil. The correct way is to use a small oil cup or oil bottle with a cover to take oil from a big oil barrel every few days, put it in the cupboard on weekdays and take it out when cooking. Small oil cups and small oil bottles should be replaced regularly. Try to buy fresh small packaging oil. If you buy a vat of oil, put it in the shade and tighten the lid.
"Hot pot cooling oil" is a trick for cooking. Heat the pan first, don't wait for the oil to smoke before putting the dishes, and stir fry them in the pan when the dishes are ripe. In addition, sometimes cold oil and food can be directly fried at the same time without heating the pot, such as fried peanuts, so that the fried peanuts are more brittle and brittle, avoiding endogenous external coke. When cold dishes are mixed with sesame oil or fried vegetable oil, you can add oil after the cold dishes are mixed, which is more fragrant and delicious.
If you often cook, you may think that when cooking, putting more oil will taste better, which is one of the reasons why some people cook well and others don't. However, although putting more oil tastes good, it may lead to the risk of blood vessel blockage and stroke, so it is better to eat less oil, especially for middle-aged and elderly people.