New Year's health tip:
2023-12-28
Are you still anxious about losing weight as the New Year approaches? 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 multiple experts to provide scientific "oil reduction" suggestions for everyone. To reduce oil consumption, the first step is to reduce the amount of cooking oil used. More than half of the total fat intake of Chinese residents comes from cooking oil, so the key to reducing oil consumption is to reduce the amount of cooking oil used. According to the National Health Commission, the per capita consumption of cooking oil by Chinese residents has exceeded the recommended limit 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, we need to take immediate action. Kong Lingzhi, Executive Vice President and Secretary General of the China Association for Health Promotion and Education, proposed four tips for controlling cooking oil. Remembering these tips can better help everyone control the amount of cooking oil used: firstly, a graduated oil control kettle can be used in the home kitchen, and the total amount can be controlled on a weekly basis; Secondly, use light and less oily cooking methods such as steaming, blanching, and cold mixing, and avoid frying; Thirdly, when drinking soup or mixing rice with vegetable soup, be careful to skim off the floating oil; Fourthly, when using oily seasonings to accompany meals, the dosage should be appropriately controlled, such as salad dressing, sesame sauce, peanut butter, oil chili, etc. Pay attention to the intake of saturated fatty acids. In addition to reducing cooking oil, excessive intake of saturated fatty acids cannot be ignored. Excessive intake of saturated fatty acids can increase the risk of cardiovascular and cerebrovascular diseases. Children and adults should control their daily intake of saturated fatty acids within 10% of their total dietary energy intake. Nearly 30% of residents in our country have excessive intake of saturated fatty acids, which should be given attention. Zhong Kai, director of Kexin Food and Health Information Exchange Center, suggested that lard, butter, palm oil, coconut oil and other fats with high saturated fatty acid content should be used less in cooking, and dishes with more fat meat, such as Braised pork belly in brown sauce, snow beef, and fat sausage, should be eaten less. However, lean meat, eggs, and dairy products are important components of a reasonable diet, especially when the intake of eggs and dairy products is far from reaching the recommended values, and their intake cannot be sacrificed to control saturated fatty acids. Beware of label traps when purchasing food. Pay attention to reading food labels when purchasing food on a daily basis. Chen Junshi, an academician of the CAE Member, said that the fat content of the product can be understood through the nutritional composition table on the label, so as to help consumers choose food according to their own needs. In order to better control oil consumption, small packaging products can be chosen, or products with lower fat content can be selected among similar products. When the fat content is close, products with less saturated fatty acids can be preferred. It should be noted that there are two measurement units in the nutrition table: "per 100 grams (milliliters)" and "per serving". If it is "per serving", it should be converted based on its weight before comparison. Wen/Ruan Guangfeng (Deputy Director of Kexin Food and Health Information Exchange Center) (Le Xin She)
Edit：Luo yu Responsible editor：Jia jia
Source：Beijing Youth Daily
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