About the knowledge of eating oil, let's make it clear today
2022-05-27
Life is inseparable from energy supply. Carbohydrates, lipids and proteins are known as the "three nutrients". They are the three most basic substances to provide energy and maintain life activities. The "lipids" include the "oil" in the diet. Don't underestimate it. Many diseases of modern people are related to it. Let's talk about "eating oil" today. According to the source, oil can be divided into animal oil (such as lard, butter, etc.) and vegetable oil (such as peanut oil, rapeseed oil, etc.). Sometimes, the liquid at room temperature is called "oil" and the solid is called "fat", but it is essentially the same. In fact, almost all foods contain fat more or less, and even vegetables and fruits contain trace or small amounts of fat. Animal and vegetable oils There is no saying "who is better" In fact, there is no problem of which kind of oil is good or which kind of oil is bad. As long as it is natural food, it is good. The key is whether we will eat it reasonably. It is unscientific to unilaterally propagate that certain oils are good or bad. Why do you say that? As mentioned earlier, oil can be divided into animal oil and vegetable oil according to its source. If it is divided according to the molecular structure of fatty acid, it can be divided into saturated fatty acid, monounsaturated fatty acid and polyunsaturated fatty acid. The so-called saturated fatty acids can be solid at room temperature and have a long shelf life. The proportion of saturated fatty acids in lard and butter is very high; Unsaturated fatty acids are liquid at room temperature. As the name suggests, monounsaturated fatty acids have only one unsaturated bond in their molecular formula, and the proportion of such fatty acids in olive oil is very high; Polyunsaturated fatty acids have two or more unsaturated bonds in their molecular formula, and common oils contain such fatty acids. In fact, different oils contain these three fatty acids at the same time, but the proportion is different. We can say that lard has a high proportion of saturated fatty acids, olive oil has a high proportion of monounsaturated fatty acids, or corn oil has a high proportion of polyunsaturated fatty acids. It should be noted that the reason why we are always advised to reduce the intake proportion of saturated fatty acids is from the perspective of the current high incidence of chronic diseases, but it does not mean that saturated fatty acids are "bad guys" and that we should completely exclude them. In fact, studies have found that the intake of saturated fatty acids has no correlation with the incidence of cardiovascular disease, stroke and diabetes. Moreover, in the era of material shortage in the past, there was no dazzling range of vegetable oil, and animal oil was commonly used for cooking in families. Simply put the fat meat into the pot and heat it, and the oil will be refined and cut into pieces to fry. It seems that there are not so many cardiovascular and cerebrovascular diseases in that era. It is recommended not to always eat a certain kind of oil Olive oil can regulate the proportion of fatty acids in human body The difference of oil lies in the content of different fatty acids. Animal oil, butter and cream have a high content of saturated fatty acids, but not only animal oil, but also vegetable oil such as coconut oil and palm oil; Tea oil has a high content of monounsaturated fatty acids; The content of polyunsaturated fatty acids in soybean oil and sunflower seed oil is very high. In addition, olive oil is also a fashionable edible oil in recent years, but there are many varieties of olive oil with different quality. The site, technology and olive tree varieties will affect the characteristics and fatty acid content of the oil. Overall, olive oil is also rich in monounsaturated fatty acids, accounting for 55.0% - 83.0%. This kind of oil can play a good role in regulating the proportion of fatty acids. However, this kind of oil is also prone to oxidative deterioration and has a short shelf life. It is best to store it in dark glass bottles for cold meals. Therefore, there is no kind of oil that is just a good thing to eat in the golden ratio. Even if there is this kind of oil, in addition to eating this kind of oil, we will also eat meat, eggs, milk, beans, nuts, small foods and other foods. With the fat in these foods, it may not be the fatty acid ratio of this oil itself. In fact, it is almost impossible for us to know the amount of each of the three fatty acids in all the foods we eat every day, and whether the proportion is reasonable. Instead of struggling with what oil to eat, it's better to put down the struggle and grasp that "all natural foods are good". It is good for your health to put less oil in cooking. Don't always eat some kind of oil. Instead, try to put olive oil and flax oil into your diet. It may be easier to operate the principle of eating more fish several times a week, eating less snack food and a handful of nuts at most every day. Compared with the trouble of "what kind of oil to eat", we should pay more attention to how to change the habit of using too much oil and eating oily food. It is worth special reminding that the oil content in nuts is very high. Almost half of the edible part of nuts is fat, which will inadvertently eat too many calories. Deep sea fish oil is rich in ω- Fatty acids are good for your health However, it is not recommended to blindly purchase relevant products on the market Deep sea fish oil is rich in ω- 3 fatty acids. Some studies have shown that this fatty acid has the characteristics of anti-inflammatory, antithrombotic, reducing blood lipids, relaxing blood vessels and reducing the risk of coronary heart disease. It is believed that Eskimos living in the Arctic of the earth rarely suffer from cardiovascular diseases because they often eat deep-sea fish in their daily diet. What we need to know is that only "deep-sea" fish and shellfish are rich in fat ω- 3 fatty acids. Some of the fats in the common fish, shrimp and shellfish products in the seafood market ω- The proportion of fatty acids is also high, but don't forget that the fat content of fish, shrimp and shellfish is very small. Only after these fats are divided into saturated fat, monounsaturated fat and polyunsaturated fat can we talk about them from polyunsaturated fat ω- It is conceivable that the content of fatty acids is very small. Moreover, in the dietary structure of Chinese people, except in coastal areas, there are not many families with fish, shrimp and shellfish on the table every day. besides ω- 6 fatty acids, it's not like ω- The sources of fatty acids are so scarce that they are very rich. Pigs, cattle and mutton, corn, soybeans, nuts, various vegetable oils, fried foods and so on are rich in fatty acids ω- 6 fatty acids. A balance between the two is vital to our health. About diet ω- 6 and ω- 3. The appropriate proportion of fatty acids recommended by the Chinese Nutrition Society is (4-6): 1. We must be vigilant ω- 6. Excessive intake of fatty acids ω- The problem of too little fatty acid intake and the serious imbalance of their intake ratio are the important reasons for many modern diseases. Do you want to supplement deep-sea fish oil? This question is hard to answer. Real deep-sea fish oil is undoubtedly a good thing, but isn't that why it can be extended? We cannot ignore the fact that Eskimos live in the Arctic and eat fresh, pollution-free and real deep-sea fish, rather than fish oil products processed by industry. For people living in cities, are additional deep-sea fish oil supplements really only beneficial? Is the "deep-sea fish oil" on the market the same as the "deep-sea fish oil" eaten by Eskimos? Is there any factor of excessive packaging and one-sided publicity for the purpose of commercial interests? Can the quality of oil in fish body be consistent with that after industrial processing and extraction? Deep sea fish is so scarce that the fat content of fish itself is not high. Why are online shopping platforms and health products stores full of such scarce goods? Won't deep-sea fish oil deteriorate unless it is preserved in a low temperature environment... If what you spend money on is just psychological self comfort, consumers need to pay attention to rational consumption. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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