February**Dynamic Incentive Program In today's pursuit of a healthy life, people are paying more and more attention to the quality and balance of their diet. Fat plays an important role as one of the essential nutrients for the human body. However, not all fats are healthy choices. As an indispensable ingredient in everyday cooking, the choice of cooking oil has far-reaching health implications.
1. Why should we eat less oil in a healthy diet?
Edible oils are mainly composed of fats, including saturated, monounsaturated and polyunsaturated fatty acids. Excessive intake of fats, especially those high in saturated fats, can increase the risk of cardiovascular disease, lead to weight gain, and even trigger other health problems. Therefore, a healthy diet recommends limiting total fat intake, especially reducing saturated and trans fat intake.
2. Why can't you stop eating oil at all?
Although excessive intake of fats and fats is not good for health, moderate amounts of oils and fats are necessary for the human body. Oils and fats are important for energy and are key to maintaining cell structure and function. They aid in the absorption of fat-soluble vitamins (such as vitamins A, D, E, and K) and play a role in the synthesis and regulation of hormones. Skipping oil at all can lead to nutrient deficiencies that affect the normal functioning of the body.
3. Criteria for choosing edible oil.
When choosing an edible oil, the following criteria should be considered:
1.Fatty acid composition: Oils rich in monounsaturated and polyunsaturated fatty acids, such as olive, rapeseed and flaxseed oils, are preferred. These oils and fats help lower bad cholesterol (LDL) levels and raise good cholesterol (HDL) levels.
2.Smoke point temperature: Smoke point refers to the temperature at which the oil begins to smoke and decompose. Oils with a high smoke point are suitable for high-temperature cooking, such as stir-frying and roasting, while oils with a low smoke point are suitable for low-temperature cooking or cold foods, such as salad dressings.
3.Degree of processing: Try to choose oils that aren't overly processed, such as cold-pressed or virgin oils, as they retain more nutrients and natural flavors.
4.Packaging and storage: Choose oils that are opaque packaging to reduce light-induced oxidation. At the same time, the oil should be stored in a cool and dry place to avoid oxidative deterioration.
5.Brands and certifications: Choose well-known brands and quality certified oils to ensure the safety and quality of the oil.
4. Practice oil choices for a healthy diet.
In your daily diet, you can practice healthy oils in the following ways:
Use heat-resistant oils such as sunflower or peanut oil when cooking.
Use oils rich in healthy fatty acids, such as extra virgin olive oil, when cold or seasoning.
Use oils containing -3 fatty acids, such as flaxseed oil or walnut oil, in moderation to enhance dietary intake of -3 fatty acids.
Avoid using frying oil that is used repeatedly, as this oil may contain harmful oxidation products and polymers.
Eating a healthy diet is not about depriving you of fat and fat, but about making smart choices. By understanding the fatty acid composition, smoke point temperature, processing degree and correct storage method of edible oil, we can find the best balance of oil in our daily diet, enjoy delicious food at the same time, and maintain good health.