Eating too much oil has many disadvantages! 7 tips to help you control oil and reduce fat

As the saying goes, the seven necessities of life are firewood, rice, oil, salt, soy sauce, vinegar and tea. Oil plays a very important role in our daily diet. Many people would say that only dishes with more oil taste good. However, the intake of oil should also follow the principle of "moderation is good, excessive intake is harmful". Eating too much oil will cause health problems.

Oil, or fat, is mainly animal and vegetable oils that people consume daily. Fat is a part of lipids. It is not only an important component of our human body, but also an important nutrient in the diet. The fat or oil in food can not only improve the color, aroma and taste of food, but also increase the sense of fullness. Food fat also contains various fat-soluble vitamins, such as vitamin A, D, E, K, etc. Fat is not only a food source of these fat-soluble vitamins, but also promotes their absorption in the intestines. The fat in food also provides energy for the human body and is also a material for the body to synthesize fat. Fat is also an important component of the body. The fat in the body is also an energy "storehouse" and the main place for the human body to store and supply energy. It can also help us maintain normal body temperature and fix and protect important organs in the body.

Since oil is necessary, you may ask, why do we need to reduce oil intake? This is because although it is necessary, the intake should also follow the principle of "moderation is good, excessive intake is harmful". Eating too much oil will cause health problems. When we eat too much oil, the first health problem we think of is overweight. Excessive intake of fat, especially animal fat, will lead to obesity. Obesity is a risk factor for many chronic diseases such as diabetes, hypertension, dyslipidemia, etc. Therefore, eating too much oil will also increase the risk of these chronic diseases.

Beijing Center for Disease Control and Prevention Tips: Reduce oil in food with these tips to help you

1. Learn to use the oil control pot to control the intake of cooking oil

Pour the cooking oil that the whole family should consume every day into a graduated oil control pot. Use the oil for cooking from the oil control pot. Adhere to the quantitative oil usage of the family and control the total amount.

2. Cooking with less oil

When cooking food, try to choose methods that use no or little oil, such as steaming, boiling, stewing, braising, sautéing, cold dressing, quick stir-frying, etc. Frying instead of deep-frying can also reduce the intake of cooking oil.

3. Eat less fried foods

Do not eat fried foods, or reduce the frequency of eating them, such as fried chicken legs, French fries, fried chicken wings, fried dough sticks and cakes, etc. When dining out, actively ask the restaurant to use less oil and order fewer fried dishes.

4. Use less animal fat

It is recommended to reduce the amount and frequency of animal fat use, or replace it with vegetable oil; when using vegetable oil, it is recommended to use different types alternately.

5. Limit trans fatty acid intake

Most of the trans fatty acids in our diet come from margarine, shortening, and margarine, which are hidden in our daily Western-style pastries such as cream cakes and bread, baked foods such as biscuits and crackers, fried foods such as French fries and fried chicken nuggets, and processed foods such as chocolate candies and ice cream. It is recommended that the daily intake of trans fatty acids should not exceed 2g. Therefore, eat less of the above foods.

6. Don’t drink vegetable soup

When cooking dishes, some of the fat will remain in the soup. It is recommended not to drink the soup or eat rice with the soup.

7. Pay attention to food nutrition labels

Learn to read nutrition labels, and when buying food in supermarkets, choose foods that are low in fat and do not contain trans fatty acids. You can pay attention to the ingredient list of packaged foods. If there are words such as hydrogenated oil, margarine, shortening, etc., it means that the food contains trans fatty acids.

Recommended reading: Food stored for a long time is prone to spoilage and loss of nutrients

During transportation and storage, food is easily contaminated by pathogenic microorganisms, parasites and harmful toxins. For example, moldy and spoiled meat, "rotten eggs" infested with microorganisms, sprouted potatoes, moldy corn, etc., are all spoiled foods that have been stored under improper conditions. Not only will the original nutrition of such food be destroyed, but it will also produce toxins that are harmful to the human body, causing foodborne diseases after eating and damaging human health. Therefore, purchasing ingredients on demand and not blindly hoarding food is the basis for avoiding wasting food resources and food nutrition.

Wei Guo, a nutritionist at the Oriental Hospital of Beijing University of Chinese Medicine, recommends that everyone should eat simple meals and separate meals whether dining out or at home, so as to avoid waste while also properly controlling diet and ensuring balanced nutrition. He also recommends that everyone eat at home as much as possible and enjoy the fun of cooking and eating with family, so that not only can they eat fresh food and ensure good health, but also avoid waste and promote harmonious family relationships. Fresh food not only refers to ingredients that have just been picked, produced, or captured, but also refers to dishes that have just been cooked. When cooking and eating at home, you can participate in and control multiple aspects from the purchase, preparation, and cooking of ingredients, which can not only ensure a reasonable amount of food intake, but also ensure a rich variety of food and sufficient nutrition.