Xinhua News Agency, Beijing, February 10 (Dong Ruifeng, Shi Keyu) The Spring Festival holiday is coming, how to avoid "three pounds of weight every festival"? A number of food and nutrition experts said that excessive intake of fat, especially cooking oil, is one of the main reasons for the excess energy intake of Chinese residents.
According to the Report on the Status of Nutrition and Chronic Diseases of Chinese Residents (2020) compiled by the National Health Commission, more than half of the total fat intake of Chinese residents comes from cooking oil, and the per capita daily intake of cooking oil exceeds the recommended amount by more than 40%.
To control the amount of cooking oil, Kong Lingzhi, executive vice president and secretary general of the China Health Promotion and Education Association, put forward four tips: first, the family kitchen can use an oil control pot with a scale, and control the total amount on a weekly basis; Second, use light and less oil cooking methods such as steaming, boiling, and cold dressing, and less frying; Third, when drinking soup or bibimbap with vegetable soup, pay attention to skimming off the oil slick; Fourth, use salad dressings, spicy seeds and other oily seasonings to control the amount as appropriate.
In addition, nearly one-third of residents in China have excessive intake of saturated fatty acids, which is easy to increase the risk of cardiovascular and cerebrovascular diseases. Children and adults should limit their daily saturated fatty acid intake to less than 10% of their total dietary energy intake.
Zhong Kai, director of the Kexin Food and Health Information Exchange Center, suggested that less oil with high content of saturated fatty acids, such as lard, butter, palm oil, and coconut oil, should be used less in cooking, and that dishes with more fatty meat should be eaten appropriately, such as braised pork, snowflake beef, fat sausage, etc. However, lean meat, eggs, milk, etc. are important components of a reasonable diet, especially the egg and milk intake of Chinese residents is far from reaching the recommended value, and their intake cannot be sacrificed in order to control saturated fatty acids.
Pay attention to "oil reduction", and pay attention to reading food labels when buying food on a daily basis. Chen Junshi, an academician of the Chinese Academy of Engineering, said that consumers can understand the fat content of the product through the nutrition facts list on the label and choose according to their needs.
Experts recommend that to better control your fat intake, opt for small packets or choose products with lower fat content and fewer saturated fatty acids in the same category. It should be noted that the unit of measurement of the nutrition facts list is "per 100 grams (ml)" and "per serving", if it is "per serving", it should be converted according to its serving size and then compared. (ENDS).