Ways to reduce the harm of fried food

Ways to reduce the harm of fried food? Fried food is a favorite food of many people, but fried food is also very harmful to the human body. I have collected and organized the information about the ways to reduce the harm of fried food for you, come together to understand it.

Ways to reduce the harm of fried food1

First, the harm of fried food

Not conducive to weight control

Fried food is high in calories and high in fat, like 100 grams of doughnuts, there are 626 kcal, to walk about 13,500 steps to consume. These fried foods, usually starchy fried in oil, so it will absorb a lot of oil, and all this oil will be eaten together with you, you say can not fat?

Possibly carcinogenic

Starch in the high-temperature cooking will produce a kind of called acrylamide, this thing is carcinogenic chemicals. And fried foods, like french fries and chips, are made with starchy ingredients. Although there is no indication of how many servings can cause cancer, there is still the possibility of cancer.

Easy to lead to cardiovascular disease

Lead to cardiovascular disease, because the fried food in the trans fatty acids more, and this will be blocked blood vessels, but also make the blood vessels to become inelastic, so it will be easy to cause cardiovascular disease.

Increase the burden on the stomach and intestines

The fried food is not easy to digest compared to other foods, so it is easy to burden the stomach and intestines. And, if some fried food is hard, even if you've chewed and swallowed it, it will still have an impact on your stomach. And, if the fried food is high in salt, it will irritate your stomach even more.

Low Nutritional Value

The high oil temperature will make the food's original nutrients disappeared, and also, it will make the protein deteriorate, and also destroy some vitamins and inorganic salts. So, even if you feel full from eating fried food, you are actually eating almost no nutrients.

Make people stupid

Fried food or puffed food has aluminum potassium sulfate or aluminum ammonium sulfate, these chemicals can damage the brain tissue, so it will make people stupid, more likely to lead to Alzheimer's disease.

Reducing the harm of fried food

Changing the oil regularly

A lot of people will not be able to use the oil used to fry things again and again, however, a long time used as a frying oil will produce a lot of harmful substances, it is recommended that a little bit more diligent to change the oil, and then not to help. The oil can be used for a variety of purposes, such as to make a meal, to make a drink, or to make a meal out of something.

Don't let the oil boil for a long time

When cooking oil is heated to more than 270 degrees Celsius, the fumes will contain a lot of benzo(a)pyrene, which is easy to increase the risk of human body suffering from lung cancer after inhaling. The best thing to do is to eat a lot of boiled or coleslaw with it. The green leafy vegetables contain a lot of chlorophyll and antioxidants, which can reduce the mutagenic effect of carcinogens in fried food to some extent

Use the water frying method

Put a little bit of oil on the bottom of the pan, fry a little bit and then add water to use the steam to steam the ingredients, and when the water evaporates, a little bit of oil will be the bottom of the ingredients frying crispy.

The food will be crispy and soft, tender and flavorful, and will not contain too much fat.

Control the oil temperature

Frying temperature control at 160 degrees Celsius - 180 degrees Celsius is appropriate, the oil temperature is too high not only easy to fry too much, but also easy to produce carcinogenic substances. If the oil surface a lot of smoke, or food color change too quickly, that means the temperature is too high.

Three, seven kinds of food to help detoxification

1, fungus

fungus has a qi vitality, cool blood moisturizing effect, can eliminate the blood heat. Black fungus in the plant gum has a strong adsorption, can be residual in the human digestive system impurities out of the body, play a role in clearing the stomach and intestines. Black fungus has a dissolving effect on the body's indigestible husks, wood residue, sand, metal shavings, etc. It also has a dissolving function for gallstones and kidney stones.

2, grapefruit

Nutritional value is very high, protein, crude fiber, carbohydrates, calcium, sodium, phosphorus, iron, vitamin C and P are rich. In many diet menu, can see the trace of grapefruit, grapefruit nutritional value is very high, and its rich fiber also helps to keep the stomach and intestines open. According to Chinese medicine, grapefruit has the effect of eliminating food and removing bad gas in the intestines, which can relieve gastrointestinal discomfort caused by overfilling.

3, brown rice

Brown rice is rich in protein, fiber (twice as much as white rice), minerals, iron and vitamins B1, B2, B3, can effectively improve the human immunity, purify the blood vessels, promote the metabolism and blood circulation, to help digestion and clean up the stomach and intestines, for the intestines to deliver a constant flow of energy. Studies have shown that long-term consumption of brown rice helps to flush toxins out of the body, in addition it can balance blood sugar, prevent high uric acid, and prevent constipation.

4, kiwifruit

Kiwifruit is rich in minerals, sugar, vitamins B1, B2 and C. Because of the richness of kiwifruit nutrients, it has always been regarded as a beauty food to clean up the intestines and stomach to promote gastrointestinal peristalsis, so that the bowel movement, and more have to improve the high blood pressure of the wonderful function, but also help to eliminate fatigue.

5, yogurt

Yogurt in addition to rich in calcium, but also can regulate the balance of bacteria in the stomach, purify the stomach, stimulate gastrointestinal peristalsis, prevent constipation, reduce gastrointestinal diseases. However, it should be noted that yogurt drinks or lactic acid drinks are diluted drinks, the effect is not as thicker . Yogurt is good.

6, peanuts

Some research studies have shown that: peanuts have a good effect on the strong intestine. This is because the peanut into the spleen meridian, there is a stomach and spleen, smooth intestinal moist role. Moreover, the unique phytic acid, phytosterols and other special substances, will also increase the toughness of the intestinal tract, so that the ability to resist external intrusion is increasing.

7, konjac

Konjac is rich in bundles of hydrogel fibers, not only can reduce the intestinal pressure caused by eating too much, but also promote intestinal peristalsis, and then konjac in the rich dietary fiber, which can reduce the time of the food in the intestinal tract to stay in the intestinal tract, to reduce the hazards of over-eating on the intestinal tract has a positive effect.

How to reduce the harm of fried food

A reasonable diet

Fried food is a high-fat, high-calorie food, containing complex chemical change products, and often eat easy to lead to obesity and other chronic diseases. Although the fried food "confusion" makes it difficult to refuse, we still need to scientific and rational understanding of the hazards of fried food, to understand it "woe" where, to change the fried and high-fat dietary habits, to avoid long-term large intake of fried food, pay attention to the dietary Avoid prolonged intake of large quantities of fried food and pay attention to a balanced, multi-source and diversified diet. The first thing you need to do is to take a look at your favorite foods, and you'll be able to see what you're getting yourself into.

When you eat fried food, you can eat it with fresh vegetables. On the one hand, these ingredients are rich in antioxidants, which help reduce the harm of fried food, and on the other hand, the phenols and flavonoids in fresh vegetables and fruits can inhibit the mutagenic effect of heterocyclic amine compounds. On the other hand, vegetables and fruits in the dietary fiber adsorption of heterocyclic amine compounds and reduce their biological activity, dietary fiber also helps to lower blood lipids, promote intestinal peristalsis and defecation. Eating fried food can also be accompanied by high-quality protein-rich meats, etc., try to make a balanced food throughout the day, but in this case the production of vegetables and meat should try to choose a light less oil cooking and processing methods.

Scientific Cooking

If you really can't resist the temptation of fried food, then the means of cooking to reduce its harm, scientific cooking is very effective in this regard.

1, the use of specialized frying fats, such as palm oil. Specialized frying fat in the unsaturated fatty acid content is low, not easy to oxidation, good stability, low smoke point. Home commonly used canola oil and soybean oil is not suitable for frying cooking, family cooking and frying food should be noted.

2, frying temperature should be controlled below 200 ℃, and to avoid continuous high-temperature frying, which is to eliminate heterocyclic amines and carcinogens such as mutant sources of effective methods.

3, frying grease can not be used continuously for a long time, and minimize the number of repeated use of grease, it is recommended that the total time of repeated use of grease to no more than 8h appropriate, in addition to cooking fried food oil can not be used for frying to eat, generally the day of the fried snacks should be done to the rest of the oil poured away.

4, in the frying process should be added in a timely manner new oil, in order to slow down the generation of polar components in the frying oil, reduce the degree of deterioration of the oil.

5, due to copper, iron, aluminum and other trace metal ions can catalyze the oxidation process of the oil, so it is best to use stainless steel frying pan. And be careful to wash the pot of detergent to remove the clean, because of its degradation of oil and grease has a promotional effect.

6, in the deep-frying process should be removed in a timely manner under the residue, such as sugar, proteins and other coked substances, oil and grease oxidation polymerization decomposition and other products, in order to effectively slow down the oxidation.

7, cooking and frying fish, meat and animal food should try to avoid high-temperature overcooking and frying, in particular, to avoid the surface burning, do not eat burnt food, or will be burnt part of the removal before eating. Apply starch paste on the surface of fried fish and meat, so as to avoid direct heat exposure of meat products, which can effectively avoid and prevent the formation of heterocyclic amines and sources of mutation. Fish and meat foods can be preheated in a microwave oven before cooking and frying to reduce mutagenicity and the generation of heterocyclic amines.

8, fried food should not be long in the sun. One can not fry too much fried food, and should not be stored for a long time, the best fried now eat.

9, in order to control the thermal hydrolysis of fats and oils, attention should be paid to the use of pure cooking oil, while minimizing the heating of the surface of the raw material water, such as oil can be required to fry the raw material drained or salted to remove the water, or in the surface of the raw material wrapped in starch and other insulating substances to hang the paste, shoot powder to preserve the internal moisture, in order to reduce the degree of thermal hydrolysis of fats and oils in the cooking process.

10, due to thermal oxidation of fats and oils and frying pan surface area size, the larger the surface area, the more likely to cause oxidation of fats and oils, so we should try to choose the mouth of a small, deep-type frying pan, and pay attention to the cover of the oxygen barrier, frying to avoid excessive stirring, in order to reduce the contact between fats and oils and the air opportunities, the use of the grease should be poured into containers in time for airtight storage in a cool, dry place.

11, properly add antioxidants can control the thermal oxidation of fats and oils. Such as in cooking oil in accordance with the relevant provisions of the food additives add a certain amount of propyl gallate, can increase the antioxidant capacity of frying oil; vitamin E heat stability is good, add 0,05% vitamin E in frying oil usually at high temperatures have a good antioxidant capacity; there are also ascorbyl palmitate (AP) and so on can extend the use of frying oil time.

Third, the new process to reduce the hazards of fried food

In recent years, the emergence of new frying process can also reduce the hazards of fried food, the following are two more typical examples:

1, vacuum low-temperature frying process

Vacuum low-temperature frying process

The main purpose of the frying process refers to the frying process, which is a low temperature frying process. Frying process mainly refers to the frying process when the pressure is reduced, the vaporization of the water in the food will cause the temperature to drop, so that the food within the shortest possible time to achieve rapid dehydration, to achieve the purpose of frying food under low-temperature conditions. Its frying is characterized by relatively low temperature and less loss of nutrients. Under this process, the food can achieve a better puffing effect, the water can evaporate quickly and dry quickly, the oil degradation rate is slow, the oil consumption is small, and so on. Vacuum low-temperature deep-frying is usually used intermittent, continuous two frying equipment, especially for fruits, vegetables, meat and other food processing, both to control the pyrolysis and thermal oxidation, but also as far as possible to retain the nutrients in the food and the original flavor.

2, water and oil mixed frying process

water and oil mixed frying process using oil and water when frying polarity and specific gravity of different, immiscible, and will automatically stratify the characteristics of the fryer in the set of high-temperature oil layer, buffer oil layer and water layer of a deep-frying process. In the process of mixing water and oil for deep-frying food, food residues will be separated from the high-temperature oil layer before carbonization and fall into the water layer through the buffer oil layer, and will be discharged with water regularly. By reducing the amount of food residue in the frying oil during frying, the water-oil mixing frying process can significantly reduce the deterioration rate of the frying oil, extend the service life of the frying oil, and at the same time improve the quality and safety of fried products. In addition, relative to the pure oil frying process, the advantage is that it can be partitioned temperature control, automatic filtration, limit control, etc., more healthy and also more convenient for industrial processing.