Source: CCTV Life Circle
Theme for National Nutrition Week 2024
Milk beans add nutrients, less oil is healthier
CCTV-1 "Life Circle" joined hands with the Ministry of Agriculture and Rural Affairs
National Health Commission, Chinese Nutrition Society and other departments
On May 13-17, 8:30 a.m. daily
Nine authoritative experts from the field of dietary nutrition were invited
Step into the studio
Today is the first installment
❓ If you eat only one type of oil, which one is recommended?
❓ What are the oils suitable for people with three highs?
❓ What kind of practice do nutrition experts recommend, and is it delicious with less oil?
A new type of oil control
Start with healthy oil selection
Let's take a look~
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If you eat only one type of oil
It is recommended that most people choose canola oil
【Eat good oil】
There are three elements of healthy and good oil: a relatively reasonable fatty acid composition; There are abundant nutrient concomitants; There are no or very few hazardous substances.
【Eat the right oil】
The World Health Organization has made it clear that the fat intake is mainly unsaturated fatty acids, saturated fatty acids should be less than 10%, trans fatty acids should not exceed 1%, and the ratio of linolenic acid (omega-3 fatty acids) to linoleic acid (omega-6 fatty acids) is 1:4~1:6 is relatively healthy.
Saturated fatty acids: mostly found in fatty meat, cream, coconut oil, palm oil;
Unsaturated fatty acids: monounsaturated fatty acids are mostly found in rapeseed oil, olive oil, peanut oil, and polyunsaturated fatty acids are mostly found in soybean oil, corn oil, sunflower oil, flaxseed oil, etc.
Less saturated fatty acids such as lard, butter, palm oil, and coconut oil should be eaten; You can eat corn oil, soybean oil, and sunflower oil appropriately; Try to choose rapeseed oil, olive oil, camellia oil, flaxseed oil, etc., and change varieties frequently, or use blended oils.
If you eat only one type of oil, it is recommended to choose canola oil, which is relatively the most reasonable proportion.
【Tips】
Grade 1 oil has the highest degree of refining, and the higher the number, the lower the degree of refining.
The first level of oil smoke has a higher smoke point, and it will not smoke a lot when cooking at home. The color is light, and the dishes are bright in color. It is resistant to frying, but this oil may form harmful substances during the refining process.
Secondary oil and tertiary oil relatively retain more nutritional accompaniments, and trans fatty acids are less harmful, but it is not very resistant to frying, and it will rise as soon as the vegetable oil is fried.
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The "three highs" recommend flaxseed oil and rapeseed oil
For the "three highs" and the elderly, the amount of oil should be controlled first, and then the linseed oil rich in omega-3 fatty acids and rapeseed oil with a balanced ratio of omega-3 fatty acids and omega-6 fatty acids should be recommended.
Flaxseed oil: contains omega-3 fatty acids that help with anti-inflammatory;
Rapeseed oil: The ratio of omega-3 fatty acids to omega-6 fatty acids is balanced, and the oleic acid content is high, which helps regulate blood lipids.
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Stir-frying with oil and smoke will produce various carcinogens
When stir-frying, do not wait for the oil to smoke before putting the vegetables, as the oil temperature at this time is too high, which may produce various carcinogens. It can be stir-fried quickly without smoking, or it can be cooked by simmering in water and oil.
Fatty acids are mainly composed of saturated and unsaturated fatty acids. Saturated fatty acids may increase cardiovascular risk and need to be limited; Unsaturated fatty acids have health benefits.
However, unsaturated fatty acids can be improperly processed to produce harmful substances that can compromise their health effects.
Note: Unsaturated fatty acids are good for health, the key is the right cooking method, what we need to do is to avoid too high temperatures, too long heating time.
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Nutrition experts recommend the method of simmering in water and oil
It's delicious and healthy
Cooking vegetables with reduced oil is not as simple as putting less oil, because a lot of fried vegetable oil is really not delicious if it is less, and replacing the cooking method is the solution.
Water and oil stewing method: summarizes the characteristics of stir-frying, boiling, steaming, and stewing cooking methods, which is less oil than stir-frying, less water than cooking, faster than steaming, and shorter than stewing.
There are three keys to the water and oil stew method:
1. Drain less water to avoid the loss of water-soluble nutrients
Definitely not boiled in water. For example, to make a 400-gram dish, only half a small bowl of water is enough.
2. Control the amount of oil, not too much and not too little
300 grams of vegetables with 1 tablespoon of oil, about 6 grams.
Vegetables with a lot of oxalic acid, such as spinach, can be blanched for half a minute before simmering in water and oil.
3. Add oil first, then put the vegetables
In this way, it can soften the cellulose, improve the taste, and also help the absorption and utilization of fat-soluble nutrients such as vitamin K and lutein in the dish. If you simmer it directly without adding oil, the dish will be very gluten and your teeth will be stuffed.
If the above suggestions can be achieved, the amount of fat in the diet can be greatly reduced, which is not only conducive to controlling blood lipids, long-term implementation, but also weight loss.
National Nutrition Week 2024
May 12th
2024 National Nutrition Week and "5.20" Chinese Student Nutrition Day
The main event was successfully held in Beijing
Liu Jinfeng, director of the Food Department of the National Health Commission, said
Eating a sensible diet is a way to prevent disease
The most cost-effective way to promote health
It is the implementation of General Secretary Xi Jinping
Fundamental measures in the spirit of the important people-centered instructions
On the occasion of National Nutrition Week 2024
Launched the initiative of "milk beans add nutrition, less oil is healthier" to the whole society
Yang Yuexin is the president of the Chinese Nutrition Society
Nutrition is the cornerstone of life, and it is about our health.
Yu Kang is the vice president of the Chinese Nutrition Society
Director of the Department of Clinical Nutrition, Peking Union Medical College Hospital
Milk beans add nutrients, less oil is healthier.
Being very underweight, overweight, or obese can point to increased mortality.
Han Junhua is the secretary general of the Chinese Nutrition Society
Lactose intolerance does not require complete avoidance of lactose. Frequent intake of small amounts and consumption with other foods can relieve a large extent of lactose intolerance.
Liu Ailing
Researcher at the Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention
The plan of the day begins in the morning, and a good life starts with a nutritious breakfast.
Make sure that the food is varied, and there are at least four types of breakfast varieties.
Fan Zhihong is a professor at the College of Food Science, China Agricultural University
It's a blessing to include milk and legumes in your meals, and one a day can easily meet the dietary guidelines.
Ding Sai-sui
Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention
Encourage enterprises to develop diversified new soybean products to better meet the public's demand for nutrition and taste.
Li Haiyan, Institute of Food and Nutrition Development, Ministry of Agriculture and Rural Affairs
Director, Center for Food and Nutritional Health Science Guidance
Choose different milk and dairy products for your daily meal, drink a cup of milk or yogurt every day, with 2~3 slices of cheese.
Yu Renwen is a member of the Standing Committee of the Geriatric Nutrition Branch of the Chinese Nutrition Society
Use less oil, use the right oil, and use oil at low temperatures.