According to the Municipal Health Promotion Center, rumors about diet and health care often change "new faces" and unlock "new postures". In order to better explore the health details in health care products, the Municipal Health Promotion Center invited nutrition experts to clear the fog of diet and guide the way for health
Dietary information
NO.1
Message one
fish oil
What is Fish Oil?
FISH OIL IS AN OIL EXTRACTED FROM FISH AND IS RICH IN OMEGA-3 UNSATURATED FATTY ACIDS, INCLUDING EPA AND DHA.
EPA has the function of regulating blood lipids, and DHA has a strengthening effect on neurons, both of which are essential for the body.
How to supplement fish oil?
Studies have found that fish oil supplementation can reduce cardiovascular mortality. However, these clinical studies have failed to conclude that "fish oil has a disease-preventing effect", so fish oil cannot be used as a therapeutic drug.
- For patients with coronary heart disease, high-quality fish oil can be appropriately supplemented under the premise of conventional drug treatment;
- For the general population or those with risk factors for hypertension, a healthy lifestyle is more recommended to prevent cardiovascular disease.
As a reminder, fish oil is not cod liver oil! People who need to supplement cod liver oil should not choose the wrong one.
HEALTH TIPS: 01 Eat more deep-sea fish
Deep-sea fish not only contain more unsaturated fatty acids, but also rich in high-quality protein, vitamins and minerals.
02Healthy cooking
Compared with frying, unsaturated fatty acids are not easily oxidized by boiling and steaming, and can better retain their nutritional value.
NO.2
Message 2
"Stay up all night water"
Among the "stay up late health water" containing ginseng on the market, the growth cycle of ginseng is mostly 5 years or less, and the nutritional value is actually low, although it can relieve the health anxiety of young people to a certain extent, but its real effect may not be satisfactory.
HEALTH TIPS: 01 Healthy lifestyle
For young people, it is recommended to have a regular schedule as much as possible, reduce staying up late, and exercise actively.
02 Scientific food nutrition and food supplement
If you need to stay up late for study or work, and it affects your energy, skin, and physical functions, you can consult a dietitian or a Chinese medicine doctor for proper diet and supplementation.
NO.3
Message three
Grape seeds
Grape seed extract is mainly proanthocyanidins, resveratrol, etc., proanthocyanidins do have antioxidant effects, and resveratrol has been found to improve the life span of animals.
However, more research is needed to further confirm the anti-cancer and antioxidant effects of grape seed extract.
Health TIPS: 01 Choose health care products scientifically
Don't rely too much on and blindly believe in health supplements, you should choose scientifically under the guidance of a doctor.
02 A balanced diet is the guarantee
Maintain a balanced diet and eat plenty of fresh fruits and vegetables.
NO.4
Message 4
fat
saturated fatty acid
Fatty meat is indeed high in saturated fatty acids, taking fatty beef rolls as an example, the saturated fatty acids in 3-4 fat beef rolls are as high as 12.25 grams.
However, if too much saturated fatty acids are consumed, blood cholesterol and LDL cholesterol will rise, which in turn will cause arterial narrowing, form atherosclerosis, and increase the risk of cardiovascular disease.
Trans fatty acids
Compared to fatty foods rich in saturated fatty acids such as fatty meat, trans fatty acids are more harmful!
Studies have found that trans fatty acids are associated with an increased risk of cardiovascular disease, and this effect is greater than that of saturated fatty acids.
Long-term intake of trans fatty acids may also increase the incidence of chronic diseases such as diabetes and obesity.
Trans fatty acids, also known as unsaturated fatty acids, are mainly derived from two types of foods:
- One is natural foods, such as beef and mutton and dairy products;
- The other category is processed foods, which mainly include foods containing hydrogenated vegetable oils (margarine, shortening), such as croissants, brioche breads, twists, biscuits, cakes, etc.
Compared with other foods, trans fatty acids are the result of long-term accumulation.
Therefore, controlling the intake of trans fatty acids can effectively control the risks they bring.
The right amount of fat meets the body's needs
Many people equate fat with being unhealthy. However, a recent study found that the right amount of fat can meet the body's functional needs, protect the body to maintain body temperature and the effective use of protein in the body, and promote better absorption of fat-soluble vitamins by the body.
HEALTH TIPS: 01 Eat less fatty meat and eat lean meat appropriately
Eat less fatty parts of pigs, cattle and sheep, eat lean meat in moderation, and appropriately use fish or nuts to replace animal fats.
02Drink dairy products in moderation
Dairy products provide not only fat but also calcium, but do not drink more than 500 ml a day to avoid excessive intake of saturated fatty acids.
03Control the oil temperature
When cooking, you should control the oil temperature, and do not wait for the oil in the pot to smoke before serving, as the oil temperature is too high to easily produce trans fatty acids and other harmful substances.
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Source: Shanghai
Editor: Bi Yangjing
Editor-in-charge: Yan Wenbin
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