"I want to say ah, eat oil or eat olive oil, what soybean oil, peanut oil these are not healthy, fat is too heavy, eating too much is very destructive to people's health."
"You are admiring the ocean, soybean oil, peanut oil, Chinese have been eaten for hundreds of years, there are no health problems, since the introduction of olive oil, we Chinese eat the oil, it has become unhealthy." 」
Xiao Xu (pseudonym) was dumbfounded, and when he returned home, he thought about it, or felt that it was not right, whether it was cold or hot, olive oil was more healthy than soybean oil and peanut oil.
And as early as a few years ago, Dr Mercola, a well-known foreign doctor, had publicly stated that soybean oil was one of the most unhealthy foods. Not only that, the foreign journal "PLOS ONE" released a study, through the observation of eating soybean oil in mice, found that soybean oil is more likely to make people fat, resulting in more metabolic problems in the human body, and even potential damage to the liver.
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Olive oil is part of the diet of Mediterranean countries, and scientists have found that the body's regular intake of olive oil can reduce the risk of heart disease, stroke, cardiovascular disease and death by about 30%.
From a medical point of view, olive oil compared to other oils, it contains monounsaturated fatty acids and antioxidants, of which monounsaturated fatty acids up to 70%, these two substances themselves have benefits for the body, the former can reduce bad cholesterol in the body, absorb the content of good cholesterol, and good cholesterol can protect the cardiovascular, reduce the risk of cardiovascular disease.
Researchers have studied butter, coconut oil, olive oil, rapeseed oil, sunflower oil, edible oil containing fat in long-term high temperature frying, will be changed due to damage, especially vegetable oils with high content of polyunsaturated fatty acids, such as rapeseed oil, sunflower oil and so on.
The source is from the Low Carbon Ketogenic Laboratory
When the temperature of these edible oils is too high, the oils and fats will produce many carcinogens, such as lipid peroxides and aldehydes. As early as 1996, the international blockbuster academic journal Lung Cancer related research pointed out that the incidence of lung cancer in women exposed to cooking fumes was 3.79 times that of ordinary women.
Compared with other oils, olive oil contains more monounsaturated fatty acids and antioxidants, is relatively stable in the high temperature heating process, and produces fewer carcinogens.
<h1 class="pgc-h-arrow-right" data-track="53" > second, coconut oil, butter is more stable than olive oil, why is olive oil healthier</h1>
After reading the above content, you can see that butter, coconut oil, olive oil, rapeseed oil, sunflower oil, compared to high temperature, butter, coconut oil is more stable than olive oil, the carcinogens produced are better, why is there no olive oil health?
This is mainly related to the saturated fatty acids in butter and coconut oil, the American Heart Association (AHA) pointed out that coconut oil contains up to 82% saturated fat, this fatty acid will raise blood cholesterol levels, including low-density lipoprotein and high-density lipoprotein, improve the incidence of cardiovascular disease. In addition, coconut oil is also high in calories, with 900 kcal of calories per 100 grams of coconut oil.
Butter is an oil extracted from milk, which contains more saturated fatty acids and is not good for cardiovascular health and weight control, especially artificial butter.
And that's why olive oil is less stable at high temperatures than coconut oil and butter, but healthier.
<h1 class="pgc-h-arrow-right" data-track="52" >3. Healthy holding, controlled intake</h1>
No matter what kind of oil you eat, you must control your intake.
The "Chinese Dietary Guidelines" stipulate that the recommended oil intake is 25 to 30 grams, but according to statistics, The per capita daily edible oil intake in China reaches 42.1 grams, which is much higher than the recommended amount.
In addition to edible oil, some animal foods, beans and nuts and other foods also provide a part of the fat, and excessive intake of oil will bring cancer, coronary heart disease, hyperlipidemia, cholecystitis, arthritis and other health risks, so we must control the amount of oil when cooking.
In addition, if the fat provided by food in the diet increases, such as meat, the intake of edible oil should be reduced accordingly.
<h1 class="pgc-h-arrow-right" data-track="51" >4. Eat oil healthily and do 3 o'clock</h1>
We can't do without oil for three meals a day, and if you want to eat oil healthily, you must do the following 3 points:
1. Ensure 2 balances
The key to eating oil healthily is to first maintain 2 balances.
The first balance refers to the balance between saturated fatty acids and unsaturated fatty acids, the ratio of the two is 1:2, such as 30 grams of oil per day, coconut oil and animal oil rich in saturated fatty acids should not exceed 10 grams, and the rest use unsaturated fatty acids, such as olive oil.
The second equilibrium refers to the balance between unsaturated fatty acids, that is, the ratio of omega-3 and omega-6 fatty acids to maintain a 1:1 ratio. Simply put, it is saturated fatty acids, not full
The ratio of three categories of fatty acids to polyunsaturated fatty acids should be 1:1:1, and the simple approach is to eat 1 part of animal oil and 2 parts of vegetable oil.
2. Choose oil according to diet
People who often eat pigs and cattle and other livestock meat, have ingested a large amount of animal fat rich in saturated fatty acids, they should use more oils rich in unsaturated fatty acids, such as corn oil, sunflower oil, etc.; while vegetarians can choose tea seed oil, olive oil, peanut oil and so on, which contain more monounsaturated fatty acids.
3. Avoid hydrogenated oils
Hydrogenated oil is also a vegetable oil, which is not easy to deteriorate, so it is often used to make pastries, biscuits, fries, etc., such as many cakes have margarine, of which the hydrogenated oil content is as high as 80% to 85%. Medical research has found that the intake of 10 to 15 grams of hydrogenated oil per day will be harmful to health, such as elevated cholesterol, accelerated arteriosclerosis, affecting children's growth and development, and increasing the incidence of breast cancer and diabetes.
We have to consume oil every day, and only by choosing the right oil and eating the right oil will our bodies be healthier. #Healthy Heat Plan ##谣零零计划 #
Resources:
[1] "Controlling the Six Oils in the Diet: Coconut Oil, Lard, Palm Oil, Butter...". Life Times.2019-01-08
Wang Yuzhen. Learn to eat oil for health[J].Scientific Health,2015:13-14.
[3] None. How much oil is appropriate to eat per day? Food and Health, 2010:51-51.
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