What nutrition can lard have?
The main component of lard is fat, which plays an important nutritional role, such as providing energy and an important component of cells, and also promoting the absorption of fat-soluble vitamins (such as vitamin D).
In addition, lard may also contain a small amount of other nutrients, such as vitamin E, vitamin A and zinc. The lard cooked at home has a low content of antioxidant vitamin E, so the shelf life is usually not long.
What happens when you eat too much lard?
When it comes to eating lard, just ask a passer-by, and he may tell you that it's not delicious. Eating too much lard will make you fat, which is not good for the cardiovascular system.
Indeed, lard, as a high-energy food, can produce 9 kilocalories per gram of fat. Eating more oil means eating more energy, and excessive energy accumulation will lead to overweight or even obesity.
Obesity is a risk factor for hyperlipidemia, hypertension, diabetes, atherosclerosis, coronary heart disease, stroke and other chronic diseases.
Is lard completely inedible?
I have to say that the most terrible things in lard-saturated fat and cholesterol.
1. saturated fat
Lard is a kind of animal oil, and its saturated fat content can be as high as 40%. Saturated fat has always been considered to increase the risk of cardiovascular disease, hyperlipidemia, diabetes and so on. But in fact, more and more research evidence shows that saturated fat is not as terrible as imagined. It is more critical to control consumption reasonably. The dietary guidelines for American residents (20 16~2020) suggest that the daily intake of calories from saturated fat should not exceed 10% of the total calories.
Therefore, for ordinary healthy people, as long as they don't eat lard every day, it is not a big problem to eat it once or twice occasionally.
2. Cholesterol
Cholesterol in lard is also considered to be bad for cardiovascular disease.
But in fact, more than 2/3 of cholesterol in human body is synthesized by its own liver, and less than 1/3 comes from food; Moreover, the absorption rate of dietary cholesterol is only about 30%, and its absorption rate will decrease with the increase of dietary cholesterol. At present, there is no reliable evidence that increasing dietary cholesterol intake will increase blood cholesterol levels and increase the risk of cardiovascular diseases.
In addition, cholesterol is the raw material for synthesizing hormones and bile, and it is an important component of tissues and cells, which is very important to the human body. Therefore, if normal people seldom eat meat, eggs, milk, etc. It is relatively reasonable to eat some animal oil at this time. However, if you have always been a big fish and have eaten a lot of saturated fatty acids and cholesterol, it is not recommended to eat lard again. In other words, it is obviously unreasonable for you to say to a patient with hypercholesterolemia or cardiovascular disease, come on and eat more lard.
Eating more lard is definitely not recommended. But as for whether you can eat it or not, it is recommended to combine your actual situation. The key is how you eat it.
Less oil is healthier.
According to 20 16 latest edition of Dietary Guidelines for China Residents, at present, Chinese residents consume too much edible oil, so they should reduce their intake of edible oil and animal fat, and the daily intake of edible oil is 25-30g. This is about two or three spoonfuls of white porcelain.
Common ways to use less cooking oil, such as:
Choose more cooking methods such as steaming, boiling, stewing, stewing, sliding, frying and mixing;
Use as little frying as possible. If frying is really necessary, it is suggested to use frying instead of frying as much as possible.
Use a quantitative oil pot, etc.
Author: Liu Pingping, nutritionist &; Symposium x