/The editorial department sorts out trans fats, which are called "health killers hidden in food", and often appear in bread, biscuits, Chinese and western cakes and other foods with "fragrant, crisp and crisp" taste, making them have attractive aroma and golden yellow color, attracting guests to buy and eat at home.
trans fats have been proved to increase the risk of Heart disease. If you take too much trans fats, it will increase bad cholesterol (LDL) and decrease good cholesterol (HDL). Cholesterol will be deposited on the wall of blood vessels, which will increase the risk of cardiovascular diseases and make the body prone to inflammatory reactions.
therefore, the Ministry of health and welfare stipulates that partially hydrogenated oil (partially hydrogenated oil) should not be used in foods manufactured from July 1, 2118, so as to avoid negative impact on health. What exactly is "trans fat"? Ask nutritionist Gao Minmin to explain!
There are two kinds of trans fats. One is natural trans fat, which comes from ruminants such as cattle and sheep, which will ferment the grass they eat into some "trans fatty acids" due to special digestive tract bacteria. Studies have pointed out that natural trans fat will not cause a burden on health.
The other is the processed output, which mainly comes from hydrogenated vegetable oil. Gao Minmin further explained that the hydrogenation process will change the molecular structure of fat, make the oil more resistant to high temperature, increase its stability and shelf life, but at the same time, it will also produce trans fatty acids.
Trans fats are most commonly found in bread! Bread is the most convenient breakfast choice for many people, or a snack when they are greedy. Gao Minmin reminded that in order to avoid the impact of trans fats on health, we should pay special attention to the following three mines in selection!
Landmine 1 bread stuffing
The most popular stuffed bread, Gao Minmin pointed out that the sweet stuffing is mainly red beans, cream and chocolate, and sometimes fructose syrup is added to add flavor, and fructose contains a lot of trans fat; The ingredients used in salty stuffing are often added with oil to improve the taste. If you use oil dishes containing trans fat, you will unconsciously swallow trans fat!
Landmine 2 Crispy crust
Gao Minmin said that many crispy breads, such as croissants, shortbread and doughnuts, which are popular among the people, are usually added with trans fat in order to make the crust crisp and more flavor. So when choosing bread, let's put down the tempting pastry bread!
Oil and fat are needed in the making process of mine 3 paste
Trans fat is often used as the added oil, which can not only increase the flavor, but also increase the shelf life. Pay attention to the packaging label when purchasing. There are labels such as "hydrogenated vegetable oil", "margarine" and "trans fat", so be especially careful.
She suggested that when choosing bread, you should choose natural, original and non-added bread. If the oil content of bread is low, it means that the added trans fat is lower. In addition, Gao Minmin also provides three tips for people to avoid the trap of trans fats.
Tip 1 Pay attention to the label
Bread and cakes on the market have nutrition labels, and the more detailed the labels, the more secure the products are.
A little reminder from dieticians in Min Min: Although some breads are marked as not using trans fats, palm oil is used as the added oil, because palm oil is relatively stable when fried at high temperature, and it is called lard in the plant kingdom, but it contains a lot of saturated fat, and excessive intake can easily cause cardiovascular diseases.
Tip 2: Use whole-grain bread instead of ordinary bread
Choose whole-grain bread (including nuts and seeds) to get more vitamins, minerals and dietary fiber and eat healthier.
Min Min nutritionist's reminder: Buy bread with olive oil, and its unsaturated fatty acids can help reduce bad cholesterol in blood vessels!
Tip 3: Pay special attention to the processed bread.
Everyone is easily attracted by the aroma of bread. However, these breads that are too fragrant, beautiful in color, soft in taste and complicated in process will add more sugar and grease for the taste during the making process. Once they are taken in excess, it will easily increase the burden on the body.
watch out for the trap! Is "zero" trans fat no trans fat? People often ask, "Zero trans fat" is seen in the food label, is it really free of trans fatty acids? Gao Minmin reminded that it does not mean that trans fat has not been added! Because according to the regulations of the Food and Drug Administration, every 111 grams/ml of food, the trans fat content is below 1.3 grams, or the total fat of food does not exceed 1 grams, which can be marked as "zero"!
According to the recommendation of the World Health Organization, the allowable amount of trans fat is 2 grams, based on the daily intake of 2,111 calories by adults. Therefore, even if the "zero trans fat" food does not exceed 1.3 grams, you should be careful not to accidentally take too much!
(National Network Medicine)