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Xiao Wang is a young white-collar worker who is usually very busy at work and has no time to cook, so he often eats fast food or orders takeout outside.
He thinks it's very convenient, and he doesn't have to worry about what to eat, as long as there is meat and vegetables.
He likes to eat fried food, which he finds crispy and delicious, whether it is fried chicken, fried fish or fried French fries, he can eat it all.
He doesn't care much about what kind of oil he eats, as long as it tastes good.
One day, Xiao Wang suddenly felt chest tightness and shortness of breath, and his heart was beating faster, so he hurried to the hospital for examination.
The doctor told him that he had high blood lipids and cholesterol and was already showing early signs of coronary heart disease. The doctor asked him about his usual eating habits, and Xiao Wang answered truthfully. The doctor shook his head and said, "If you continue to eat like this, sooner or later something will have a big problem."
Do you know? The oil you eat can be the culprit that causes problems in your body. ”
When Xiao Wang heard this, he was stunned. He asked, "What oil is the least healthy?" Is it soybean oil? I've heard that soybean oil contains a variety of nutrients that are good for the body. ”
"Actually, not all soybean oil is healthy," the doctor said. And, there are some other oils that are even more unhealthy and you should eat less or no of them. ”
1. Advantages and disadvantages of soybean oil
Soybean oil is a vegetable oil extracted from soybeans and is one of the most common edible oils on the mainland. Soybean oil is rich in unsaturated fatty acids, such as linoleic acid and linolenic acid.
These fatty acids are beneficial to the human body, which can lower LDL cholesterol (commonly known as "bad cholesterol") in the blood and prevent atherosclerosis and cardiovascular disease.
In addition to this, soybean oil also contains nutrients such as vitamin E, vitamin D, and lecithin.
Vitamin E can be antioxidant, anti-aging, and protect the skin; Vitamin D can promote calcium absorption and maintain bone health; Lecithin can improve memory and protect the nervous system.
But not all soybean oils are healthy. Some soybean oils on the market have been hydrogenated to become partially hydrogenated vegetable oils.
This oil contains trans fatty acids, which do not have any benefits for the human body.
Instead, it increases blood levels of LDL cholesterol and triglycerides, increasing the risk of chronic diseases such as cardiovascular disease and diabetes.
In addition, the thermal stability of soybean oil is poor, and more foam will be produced when heated, which is easy to oxidize and deteriorate, resulting in "soybean odor".
Oxidized oils and fats produce harmful substances such as lipid peroxide, free radicals, etc., which can damage cell membranes, DNA and proteins, causing cell mutation and aging.
Therefore, when choosing soybean oil, pay attention to the label and avoid buying partially hydrogenated vegetable oil containing trans fatty acids.
At the same time, it is necessary to pay attention to the storage and use methods, and avoid cooking at high temperatures for a long time or using the same batch of grease repeatedly.
2. Eat less of the three types of oil
In addition to partially hydrogenated vegetable oils, there are some other oils that should also be eaten sparingly or without eating.
1. Palm oil
Palm oil is a vegetable oil extracted from palm fruit and is one of the most produced edible oils in the world.
Palm oil contains a lot of saturated fatty acids, accounting for about 50% of the total fatty acids.
Excessive intake of saturated fatty acids may increase blood levels of total cholesterol and LDL cholesterol and increase the risk of cardiovascular disease.
In addition, the overproduction of palm oil has led to many environmental problems, such as the deforestation of tropical rainforests, soil erosion, and the loss of biodiversity.
2. Corn oil
Corn oil is a vegetable oil extracted from corn germ and contains a higher proportion of omega-6 fatty acids, accounting for about 60% of the total fatty acids.
Omega-6 fatty acids themselves are beneficial to the human body, reducing blood pressure, inhibiting platelet aggregation, regulating immune response, etc.
However, the human body needs to maintain an appropriate ratio of omega-6 fatty acids and omega-3 fatty acids, which is generally recommended to be 4:1 to 10:1.
In the modern diet, the ratio of omega-6 fatty acids to omega-3 fatty acids is seriously imbalanced, which may be as high as 20:1 or even higher.
Excessive intake of omega-6 fatty acids may increase the risk of inflammation and many chronic diseases.
3. Animal oil
Animal oil is an oil extracted from animal tissues, such as lard, butter, mutton fat, etc. Animal oils contain a lot of saturated fatty acids and cholesterol.
Excessive intake of animal oil may increase blood levels of total cholesterol and LDL cholesterol, increasing the risk of diseases such as cardiovascular disease and cirrhosis.
3. How to reasonably choose and use edible oil
In order to maintain a healthy diet, how should we choose and use cooking oil reasonably?
Choose a variety of different types of cooking oils, such as olive oil, peanut oil, canola oil, flaxseed oil, etc., so that you can ensure the intake of various essential fatty acids and nutrients, and you can also avoid excessive intake of single oils.
Choose cooking oils that have not been hydrogenated or refined, such as virgin or cold-pressed.
This preserves the natural components and actives in the oil and also avoids the production of trans fatty acids and other harmful substances.
Choose edible oils that are suitable for different cooking methods, such as cooking at high temperatures, such as peanut oil, rapeseed oil, etc.
Use cooking oils with poor thermal stability, such as olive oil and flaxseed oil, when cooking at low temperatures or cold dressing.
Control the total amount and proportion of edible oil, and it is generally recommended that the daily intake of edible oil should not exceed 25-30 grams.
epilogue
You should choose and use edible oil reasonably according to your physical condition and dietary habits.
Eat less or no unhealthy oils and fats such as partially hydrogenated vegetable oils, palm oils, corn oils, and animal oils.
Eat more cooking oils that are not hydrogenated or refined, rich in unsaturated fatty acids and nutrients, and suitable for different cooking methods.
Only in this way can we protect our cardiovascular system and prevent various chronic diseases.
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