The harm of excessive intake of oil to the body and tips for using oil

Oil is an important energy-producing nutrient for the human body and a major component of the diet. In the cooking process, oil enhances the flavor of food and has become an indispensable food in our lives.

However, if we do not control our daily diet, we may unknowingly become a person with high oil intake, which will seriously endanger our health.

Excessive fat intake increases the risk of obesity, which is a risk factor for chronic diseases such as hyperlipidemia, diabetes, hypertension and coronary heart disease.

Figure 1 The trouble with obesity

Tips for using oil

Cooking oil is an important source of fat for our daily needs. Do you know the following tips on how to use oil correctly?

1. Do not use cooking oil repeatedly at high temperatures. Repeated high-temperature heating of cooking oil will not only destroy the vitamin A, carotene, vitamin E, etc. in the oil, reducing its nutritional value, but also produce many harmful substances that are difficult to digest, toxic, or even carcinogenic.

2. You can choose different cooking oils according to the cooking method. Walnut oil and linseed oil are suitable for cold dishes; tea oil, olive oil, rapeseed oil, corn oil, soybean oil, blended oil, etc. are suitable for stir-frying, frying, boiling and stewing.

3. Use oil in a quantitative manner and control the total amount. According to the recommendation of the Chinese Residents' Balanced Diet Pagoda, a healthy adult should use 25 to 30 grams of cooking oil per day, which is about two and a half spoons of a white porcelain spoon. For a family of four, the total amount of cooking oil should not exceed 100 to 120 grams per day. Therefore, it is recommended to use a scaled oil pot at home.

4. Do not place oil drums or oil pots near stoves or windows that are exposed to sunlight. Store them in a sealed, dark and cool place to better protect the oil.