"You worship foreign things and flatter foreign countries. People in China have been eating soybean oil and peanut oil for hundreds of years, and there have been no health problems. Since the advent of olive oil, the oil we eat in China has become unhealthy. "
Jamlom (a pseudonym) was speechless. After thinking about it after returning home, I still feel wrong. Whether it is cold or hot, olive oil is healthier than soybean oil and peanut oil.
And as early as a few years ago, Dr. Mercola, a well-known foreign doctor, publicly stated that soybean oil is one of the most unhealthy foods. Not only that, the foreign magazine PLOS No.1 published a study. By feeding mice soybean oil, it was found that soybean oil is more likely to make people fat, lead to more metabolic problems, and even have potential damage to the liver.
Olive oil is part of the diet of Mediterranean countries. Scientists have found that people who regularly eat olive oil can reduce the risk of heart disease, stroke, cardiovascular disease and death by about 30%.
From a medical point of view, olive oil contains more monounsaturated fatty acids and antioxidants than other oils, of which monounsaturated fatty acids can reach more than 70%. These two substances are good for the body. The former can reduce bad cholesterol in the body and absorb cholesterol content, while good cholesterol can protect the cardiovascular system and reduce the risk of cardiovascular diseases.
The researchers studied butter, coconut oil, olive oil, rapeseed oil and sunflower oil. The fat contained in edible oil will change when it is fried at high temperature for a long time, especially the vegetable oil with high polyunsaturated fatty acids, such as rapeseed oil and sunflower oil.
When the temperature of these edible oils is too high, many carcinogens, such as lipid peroxides and aldehydes, will be produced in the oil. This substance will increase the incidence of lung cancer in chefs. As early as 1996, the relevant research in the international heavyweight academic magazine Lung Cancer pointed out that the incidence of lung cancer among women exposed to cooking oil fume was 3.79 times that of ordinary women.
Compared with other oils, olive oil contains more monounsaturated fatty acids and antioxidants, which is relatively stable during high temperature heating and produces less carcinogens.
After reading the above, we can see that butter, coconut oil, olive oil, rapeseed oil and sunflower oil are more stable than olive oil at high temperature and produce better carcinogens. Why are they not as healthy as olive oil?
This is mainly related to the rich saturated fatty acids in butter and coconut oil. According to the data of American Heart Association (AHA), coconut oil contains up to 82% saturated fat, which will increase the cholesterol level in blood, including low-density lipoprotein and high-density lipoprotein, and increase the incidence of cardiovascular diseases. In addition, coconut oil has a high calorie, with 900 calories per100g of coconut oil.
Butter is an oil extracted from milk, which contains more saturated fatty acids, which is not conducive to cardiovascular health and weight control, especially margarine.
This is why olive oil is not as stable as coconut oil and butter at high temperature, but it is healthier.
No matter what oil you eat, you should control your intake.
According to China's dietary guidelines, the recommended intake of oil is 25 ~ 30g, but according to statistics, the per capita daily intake of edible oil in China reaches 42. 1g, which is much higher than the recommended intake.
In addition to edible oil, some animal foods, beans and nuts also provide some fat. Excessive intake of oil will bring health risks such as cancer, coronary heart disease, hyperlipidemia, cholecystitis and arthritis, so the amount of oil must be controlled when cooking.
In addition, if the fat provided by food in the diet increases, such as meat, the intake of edible oil will also decrease accordingly.
We can't live without oil for three meals a day. To eat oil healthily, you must do the following three things:
1, two balances are guaranteed.
The key to eating oil healthily is to keep two balances first.
1 sub-equilibrium refers to the equilibrium of saturated fatty acids and unsaturated fatty acids, and the ratio is 1: 2. For example, if you consume 30g oil every day, coconut oil and animal oil rich in saturated fatty acids should not exceed 10g, and the rest should use unsaturated fatty acids, such as olive oil.
The second equilibrium refers to the equilibrium between unsaturated fatty acids, that is, the ratio of ω-3 and ω-6 fatty acids should be 1: 1. Simply put, saturated fatty acids, monounsaturated fatty acids
And the ratio of fatty acids to polyunsaturated fatty acids should be 1: 1: 1. The simple way is to eat 1 part animal oil and 2 parts vegetable oil together.
2. Choose oil products according to your diet.
People who regularly eat the meat of pigs, cows and other livestock have already ingested a lot of animal fats rich in saturated fatty acids, so they should use more oils rich in unsaturated fatty acids, such as corn oil and sunflower oil. Vegetarians can choose tea seed oil, olive oil and peanut oil with more monounsaturated fatty acids.
Step 3 avoid hydrogenated oil
Hydrogenated oil is also vegetable oil, which is not easy to deteriorate, so it is often used to make cakes, biscuits, French fries and so on. For example, many cakes contain margarine and the content of hydrogenated oil is as high as 80%~85%. Medical research has found that daily intake of 10 ~ 15g hydrogenated oil will be harmful to the health, such as increasing cholesterol, accelerating arteriosclerosis, affecting children's growth and development, and increasing the incidence of breast cancer and diabetes.
We eat oil every day. Only by choosing the right oil and eating the right oil can our bodies be healthier. # Healthy Thermal Energy Plan # # Folk Song Zero Zero Plan #
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