Three reductions and three healths | Scientifically “reduce oil” to boost health

The so-called "autumn of appetite" means people tend to gain weight in autumn.

First, the summer heat has subsided, which has increased people's appetite; second, the harvest season has arrived, and new grains and various autumn delicacies have come on the market, which has whetted people's appetites and made them open their stomachs to welcome all kinds of delicious food.

Chongqing is a food capital. Chongqing hotpot, Chongqing noodles, Maoxuewang, boiled fish, Wanzhou grilled fish... When people go out to eat, in addition to the delicious food they eat, there is also oil!

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Understanding oil: The first thing to know about cooking is oil

Zheng's note in Kaogongji states: "Fat refers to cattle and sheep; paste refers to pigs." Although both are animal oils, beef and sheep oil must be called fat, and lard must be called paste; in the early days, cooking used this kind of extracted animal oil. According to the record in Qimin Yaoshu, the extraction method is "extracting fat from pig fat." In other words, stir-frying. Peel off the animal fat, cut it into pieces and stir-fry it, extract the paste and then condense it into fat.

After using animal oil for a long time, vegetable oil came into being with the invention of oil pressing technology. The extraction of vegetable oil began around the Han Dynasty.

Oil and Health

Oil is an important dietary component that provides the fat needed by the human body, and fat is an important source of energy for the human body. During the growth and metabolism of the human body, the heat generated by fat is one of the foundations for the normal physiological activities of the human body. Oil is also an important source of essential fatty acids and vitamin E for the human body, which helps the absorption and utilization of fat-soluble vitamins in food.

Excessive consumption of fried, deep-fried, and oily foods will increase the risk of chronic diseases such as obesity, hypertension, diabetes, hyperlipidemia, and heart disease.

Then in life

How should we control and reduce oil?

Scientific tips for reducing oil consumption

1. Cook with less oil

Chinese cooking methods, especially those in Sichuan and Chongqing, are often heavy in oil and salt. If you want to reduce oil, use less oil for frying and deep-frying, and try to use less oil cooking methods such as steaming, boiling, roasting, and stewing. Blanch green leafy vegetables in water as much as possible. Compared with other foods, vegetables absorb oil more easily. If you blanch them first, then remove them and stir-fry them with a small amount of oil, add a small amount of salt to taste.

2. Use an oil control pot to control oil usage

The Chinese Nutrition Society recommends that each person consume 25-30 grams of cooking oil per day, but currently urban and rural residents consume an average of 41 grams.

Pour the cooking oil that the whole family should consume every day into an oil control pot with a scale. Use the oil for cooking from the oil control pot. Adhere to the quantitative use of oil and control the total amount of intake.

3. Read the nutrition facts of foods

When buying food, pay more attention to the nutrition facts on the packaging and choose foods that are low in fat and do not contain trans fatty acids. Trans fatty acids are often used to add a crispy texture to foods (such as cakes and donuts), but consuming too much is harmful to health.

4. Choose the right cooking utensils

Such as non-stick pans, electric ovens, electric baking pans, air fryers, etc., which can reduce the amount of oil used while still making delicious food.

Source: Chongqing Traditional Chinese Medicine Hospital

Author: Gan Mengli

Audit expert: Xu Jianzhong

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