Everyone is usually concerned about "how to eat" to be healthier
The question of "how to do it" is often overlooked
What a lot of people don't know is
Some small habits that you are accustomed to when stir-frying
is "burying mines" for your health
Ten Million Hearts
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These 7 stir-fry habits hurt your body!
Wait for the oil to smoke before stir-frying
01
Xu Haiquan, a researcher at the Institute of Food and Nutrition Development of the Ministry of Agriculture and Rural Affairs, pointed out in an article published on the WeChat public account of "Life Circle" in March 2024 that many people like to wait until the oil is hot and smoking before putting the vegetables, thinking that the fried dishes taste good, but in fact, such a practice will cause a lot of harm to the human body.
Carcinogens are produced. Starchy foods are prone to acrylamide when exposed to high temperatures, which belongs to category 2A carcinogens. Protein-rich foods are prone to produce heterocyclic amine compounds when exposed to high temperatures, which are strong carcinogens, which can accumulate in the body, gradually reduce immune function, and may induce tumors in various parts of the body;
Trans fatty acids are produced. Many people know that trans fatty acids are harmful to the human body, but they often only focus on refined foods and ignore that trans fatty acids are also produced during the cooking process. When cooking, the higher the temperature and the longer the cooking oil is heated, the more likely it is to produce trans fatty acids. In general, when the oil is smoking, the oil temperature is usually above 200°C, and at such high temperatures, trans fatty acids may be produced even if they are heated for a short time. ①
Stir-fry with "back to the pan oil".
02
The oil that has been fried in food continues to be cooked at high temperature repeatedly and used as "back to the pot oil", and eating such oil regularly is not small to the body.
Xue Qingxin, a registered dietitian, pointed out in an article published on the WeChat public account of Popular Science China in January 2024 that oils and fats are easily produced by high-temperature treatment and repeated "return to the pot" to produce a variety of carcinogens, such as acrylamide, polycyclic aromatic hydrocarbons, heterocyclic amines, etc. Some data mention that the content of malondialdehyde can be increased to more than 30 times in the oil that has been used 7 times repeatedly.
Malondialdehyde is a product of rancidity of oils and fats, which has certain toxic side effects. Excessive malondialdehyde intake will not only reduce animal physical performance, damage nerves, and destroy intestinal cell structure, but also have mutagenic and carcinogenic effects. ②
I like to put more salt in the stir-fry
03
As the saying goes: a good cook with a handful of salt. Sometimes, in order to "eat", people tend to put a little more salt in the stir-fry. However, this habit hurts the body!
According to the Report on the Status of Nutrition and Chronic Diseases in China (2020), the per capita salt intake of mainland residents reached 9.3 grams per day. The Dietary Guidelines for Chinese Residents (2022) recommends that the daily salt intake per person should not exceed 5 grams.
Needless to say, the harm of eating too much salt is related to a variety of diseases such as high blood pressure, stroke, stomach cancer, and osteoporosis.
After stir-frying, do not brush the pan and continue to fry
04
In order to save time, some people simply rinse the pot with water after stir-frying and start stir-frying the next dish. However, Xia Pengbin, a dietitian at the Department of Clinical Nutrition of Zhongda Hospital Affiliated to Southeast University, said in an article in the Health Times in 2016 that the seemingly clean surface of the pot will adhere to grease and food residues, and when heated at high temperatures again, carcinogens such as benzopyrene may be produced. Moreover, if you don't brush the pot and then stir-fry, the remaining vegetables that were originally in the pot are easy to burn, which also has a certain carcinogenic hazard. ③
The picture comes from the Internet
Stir-fry vegetables with one kind of oil for a long time
05
Yu Wanting, a dietitian from the Department of Nutrition of the Third People's Hospital of Chengdu, Sichuan Province, pointed out in an article in the Health Times in 2020 that the food is diversified, and it is recommended that olive oil and flaxseed oil with monounsaturated fatty acids and flaxseed oil and peanut oil rich in unsaturated fatty acids should be substituted. Different cooking methods should use different oils, such as palm oil and butter for frying, peanut oil and soybean oil for stir-frying, flaxseed oil and perilla seed oil for cold dressing and soup. For frying, stir-frying, and cold dressing, it is enough to prepare one type of oil each. ④
Turn off the range hood immediately after stir-frying
06
Chen Jun, an associate researcher at the Respiratory Disease Research Office of West China Hospital of Sichuan University, pointed out in an article on the hospital's WeChat public account in 2023 that it is wrong to turn off the range hood immediately after frying!
After stir-frying, the smoke in the kitchen is heavier, and it will not dissipate because the heat is turned off immediately, so you should continue to let the range hood work for another three to five minutes to help reduce the concentration of oil smoke in the kitchen. ⑤
The kitchen has closed windows all year round
07
Chen Jun pointed out that some elderly people are used to closing the kitchen window until dark, and they think that if the window is opened to ventilate, the effect of the range hood will not be good. But this habit is also wrong!
The correct way is to not only turn on the range hood when cooking and stir-frying, but also open the window for ventilation to allow the air to produce convection. It can not only assist in the exhaust of oil smoke, but also help the gas to fully burn with fresh air. ⑤
Source: Health Times, Yunnan CDC