May 12 to 18, 2024 is the 10th National Nutrition Week in mainland China, and May 20 is the 35th "May 20" Chinese Student Nutrition Day in mainland China. The theme of this year's event is: Milk Beans Add Nutrition, Less Oil is Healthier. It aims to advocate reducing oil, increasing beans and adding milk, and jointly practice the concept of "Healthy China, Nutrition First".
Edible oil, as an important role in daily cooking, not only affects the flavor of food, but also is directly related to human health, and reasonable and healthy use of oil is very important.
First of all, we need to know that edible oils are mainly divided into two categories: animal oils and vegetable oils. Animal oils, such as lard and butter, are rich in saturated fatty acids; The common vegetable oils are soybean oil, peanut oil, corn oil, olive oil, rapeseed oil, sunflower oil, etc. They are usually rich in unsaturated fatty acids and are more suitable for everyday cooking. Among them, olive oil is considered a healthier option due to its rich content of monounsaturated fatty acids (mainly oleic acid) and antioxidants. Special oils, such as flaxseed oil and fish oil, are rich in omega-3 fatty acids, which are particularly beneficial for heart health and are not suitable for high-temperature cooking. Choosing the right cooking oil is the first step to a healthy diet.
Secondly, it is important to control the oil temperature. Choose an oil that is suitable for the cooking method, such as sunflower oil for stir-frying at high temperatures, olive oil for low-temperature cooking or cold dressing.
Thirdly, the correct storage method is also the key to ensure the quality and safety of edible oil. The oil should be stored in a cool, dry place, away from direct sunlight and high temperatures, as high temperatures will accelerate the oxidation of grease and produce harmful substances. It is best to consume the oil as soon as possible after opening, as long-term storage will easily lead to rancidity of the oil, affecting the taste and safety.
Finally, the Dietary Guidelines for Chinese Residents (2022) recommends that adults should not consume more than 25-30 grams of edible oil per day, reasonably control the amount of oil, and reduce fried foods. Different oils contain different ratios of fatty acids, and rotating multiple oils is beneficial for a more comprehensive intake of fatty acid types. Excessive fat intake can increase fat accumulation in the body, leading to weight gain, which can lead to obesity, and can also affect brain health, which may lead to cognitive decline such as poor concentration and memory loss. It may also affect the health of the skin, leading to oily skin and frequent breakouts.
Artist: 吕浩男
Source: Shenyang Center for Disease Control and Prevention
Editor: Bai Bing, Sun Kaifeng
Proofreading: Qiu Wei, Chen Zeming
Preliminary review: Sun Baijun
Review: Xu Jiang