Most people may think that people used to eat lard, and the incidence of cardiovascular diseases was very low. The biggest factor is that the living conditions in the past were relatively difficult, and the overall nutritional intake of the public was unbalanced or even lacking. Therefore, eating lard often in those days would not have any negative effects on the body.
In other words, I didn't eat very well in the past, but eating some lard is good for nutritional supplement; Now I have eaten well enough. If I eat lard again, it will only be bad for my health.
The content of saturated fat in lard is more than 40%, which is the main fatty acid to increase serum cholesterol. According to the World Health Organization, China residents' dietary nutrition reference intake and American dietary guidelines, the intake of saturated fatty acids is lower than 10% of total dietary energy.
In daily life, if the intake exceeds 25% or even 30% of the total energy required by the human body, it will increase the risk of chronic diseases. The most common situation is the risk of cardiovascular disease.
Specifically, according to the recommendation of Dietary Guidelines for China Residents, the daily intake of lard should be controlled within 56g, so as to minimize the risk.
Moreover, compared with vegetable oil, the risk of excessive intake of lard is greater than lard. The main component of lard is saturated fat, and trans fat is more dangerous and harmful than saturated fat.
Trans fats are also called "devil fats". Clinical data show that for every 2% increase in trans fats, the risk of coronary heart disease will increase by 25%.
Among the commonly eaten foods, trans fats used in edible oil account for the highest proportion, reaching 49.5438+0%. The high temperature of vegetable oil during high-temperature cooking and subsequent high-temperature cooking will lead to the production of trans fats. The longer the heating time, the more trans fats will be produced.
Reduce the risk of lard and eat it with Chinese cabbage. Because Chinese cabbage contains a lot of dietary fiber, it can reduce the absorption of saturated fat in the intestine and excrete it, thus reducing the harm of excessive intake of saturated fat to the body.
In addition to Chinese cabbage, lard mixed fungi, miscellaneous grains and other foods can also reduce the intake of saturated fat. Therefore, controlling the intake and reasonable collocation can give full play to the beneficial side of lard and control its negative effects on the body.
In the daily diet, if you want to reduce the harm of trans fats in edible oil to your body, you must learn to use them reasonably.
Rational use of oil can effectively reduce the negative effects of saturated fat on the body, reduce cooking time and temperature, and control the production of trans fat.
Peanut oil: saturated fat is stable and not easy to oxidize, which is very suitable for cooking.
Sesame oil: mainly used in cold salad and stew, used in small amount to enhance flavor.
Rapeseed oil: saturated fatty acids are also very stable. Like peanut oil, it is a common edible oil.
Sunflower seed oil: the content of linoleic acid and vitamin E is high, but the heat resistance is poor, and it is easy to produce a lot of trans fat, so it is better to cook at low temperature, and frying is not recommended.
Corn oil: high in vitamin E and linoleic acid, with strong antioxidant effect, suitable for cooking and frying.
Soybean oil: The content of linoleic acid and α -linolenic acid is high, but high-temperature cooking is unstable, and it is also suitable for low-temperature cooking.
Olive oil: high monounsaturated fatty acid content, high temperature resistance and suitable for frying, usually also suitable for cold salad and low temperature cooking. Compared with other edible oils, it is healthier.
Generally speaking, reducing cooking temperature and cooking time can effectively control the production of trans fat, and reasonable collocation of oil can also control saturated fat in a reasonable state. # Folk Zero Plan ##202 1 Spring Festival medical road protection ##39 Health Super Group #
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