Most heart diseases are related to improper selection of cooking oil and excessive consumption. The Mid-Autumn Festival has just passed, and now the "Golden Week" of National Day is here. When people are celebrating the festival, it's inevitable to prepare some delicious dishes to share with family and friends. So, what are better dietary habits?
Professor Hong Zhaoguang, a famous cardiovascular disease expert in China, told reporters: "The prevention of chronic diseases, especially cardiovascular and cerebrovascular diseases, should start with a reasonable diet, and especially with the scientific use of cooking oil."
According to the "Chinese Residents' Balanced Dietary Pagoda" formulated by the Chinese Nutrition Society, experts recommend that adults should not consume more than 25 grams of oil per day. However, relevant surveys show that the per capita consumption of cooking oil in cities like Beijing and Shanghai currently exceeds 80 grams, far exceeding the standard.
Yu Kang, an associate professor in the Department of Nutrition at Peking Union Medical College Hospital, said that improper selection or excessive consumption of cooking oil can increase the risk of heart disease. Although many people know the theory of a balanced diet, it is difficult to stick to it. How many people can actually limit their daily total oil intake to no more than 25 grams? Not only is too much oil consumed, but there are also some misconceptions about its use.
Professor Hong Zhaoguang pointed out that foreign studies also consider a daily cooking oil intake of around 25 grams to be reasonable. However, China's current oil consumption is much higher, and the proportion is also not ideal, with a lack of beneficial unsaturated fatty acids in the oil. Furthermore, when frying, if the oil temperature is too high, the unsaturated fatty acids in the oil oxidize faster. Some fat-soluble vitamins are destroyed, and more nutrients are lost.
So, with a daily oil intake not exceeding 25 grams—that's only half a liang—isn't it a bit unrealistic in today's world of diverse diets?
Professor Hong Zhaoguang explained that cooking methods are very important. For example, cold dishes can easily avoid excessive oil use. Some dishes, when boiled, steamed, or stewed, don't need oil at all. Cantonese people use little oil when making soups, and also use less salt. So, it's a good idea to use more cold dishes, steaming, boiling, and stewing. Also, oil cannot be reused. Reusing high-temperature oil changes many of its components and produces many carcinogenic substances. For example, when we eat boiled fish, if the oil is reused, the harm to the body is even greater. In addition, scientific and rational oil use is also reflected in choosing or blending high-end cooking oils as much as possible, such as walnut oil, camellia seed oil, and olive oil. They contain more unsaturated fatty acids, which are very beneficial for lowering blood lipids and preventing arteriosclerosis. However, the intake should still be controlled at around 25 grams. The price of high-end cooking oil is higher than that of ordinary oil, but people who understand the concept of health should realize that investing a little in prevention is much more cost-effective than spending money on treatment for a heart attack in the future, not to mention avoiding the suffering. Therefore, a scientific and rational diet also requires correct scientific guidance on consumption.
How to measure 25 grams of oil? According to Associate Professor Yu Kang, if you put 25 grams of cooking oil into a white porcelain soup spoon, it is exactly two and a half spoonfuls. In addition, we can also choose a measuring pot with a scale as our oil bottle, which can constantly remind ourselves not to use too much oil.
A reporter went to the supermarket and found that 5-liter large bottles of oil from various brands are the best sellers, which shows that many people are consuming excessive amounts of cooking oil. To promote a healthy lifestyle, the Beijing Municipal Government plans to distribute limited-use oil bottles to residents free of charge before the end of this year. At that time, each household in Beijing will successively receive a limited-use oil bottle. The initial plan is for a capacity of 530 ml, which is enough for a 3-person family for a week, helping citizens control their cooking oil intake.
Professionals advise citizens to replace large oil bottles with small ones, or use oil bottles with a scale, to remind themselves to pay attention to their cooking oil intake.