New Year’s Health Tip: “Reducing Oil” Starts in the Home Kitchen!

New Year’s Health Tip: “Reducing Oil” Starts in the Home Kitchen!


The New Year is approaching, are you still anxious about losing weight? Data shows that excessive fat intake, especially excessive cooking oil, is one of the main reasons for excessive energy intake among Chinese people. To this end, the Kexin Food and Health Information Exchange Center has invited many experts to provide everyone with scientific “oil reduction” suggestions.

To “reduce oil”, we must first reduce the amount of cooking oil used

More than half of the total fat intake of Chinese residents comes from cooking oil, so the focus of oil reduction is to reduce the use of cooking oil. According to the National Health Commission, the per capita cooking oil intake of Chinese residents has exceeded the recommended amount by more than 40%. To make the dining table less “greasy” and reduce the per capita intake of cooking oil to less than 30 grams per day, you and I need to take immediate action.

4 tips for controlling cooking oil

Kong Lingzhi, executive vice president and secretary-general of the China Health Promotion and Education Association, proposed that remembering these tips can better help everyone control the amount of cooking oil: First, you can use an oil-control pot with a scale in the home kitchen, and Control the total amount on a weekly basis; second, use more light and less oily cooking methods such as steaming, boiling, and cold salad, and less frying; third, pay attention to skimming off the oil when drinking soup or mixing rice with vegetable soup; fourth , when using oily condiments with meals, the amount should be controlled as appropriate, such as salad dressing, sesame sauce, peanut butter, spicy oil, etc.

Pay attention to saturated fatty acid intake

In addition to reducing cooking oil, excessive intake of saturated fatty acids cannot be ignored. Excessive intake of saturated fatty acids will increase the risk of cardiovascular and cerebrovascular diseases. The daily intake of saturated fatty acids for children and adults should be controlled within 10% of the total dietary energy intake. Nearly 30% of residents in my country have excessive intake of saturated fatty acids, which should be paid attention to.

Zhong Kai, director of the Kexin Food and Health Information Exchange Center, suggested that you should use less fats and oils with higher saturated fatty acid content such as lard, butter, palm oil, and coconut oil when cooking, and eat less fatty dishes. , such as braised pork, snowflake beef, fatty sausage, etc. However, lean meat, eggs, milk, etc. are important components of a reasonable diet. In particular, the intake of eggs and milk is far from the recommended value, and their intake cannot be sacrificed in order to control saturated fatty acids.

Beware of label ‘traps’ when buying food

Pay attention to reading food labels when buying food every day. Chen Junshi, an academician of the Chinese Academy of Engineering, said that the nutritional information table on the label can help consumers understand the fat content of the product and help consumers choose foods according to their needs.

To better control your fat consumption, choose products in smaller packages or choose products with lower fat content among similar products. When the fat content is close, you can give priority to products with less saturated fatty acids. It should be noted that the nutritional information table has two measurement units: “per 100 grams (ml)” and “per serving”. If it is “per serving”, it should be converted according to its weight before comparison. Text/Ruan Guangfeng (Deputy Director of Kexin Food and Health Information Exchange Center)



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