Chinese cuisine, world-famous, we are serious about "eating" this thing, after all, the people take food as the sky!
The relationship between diet and health is believed to be needless to say, but there are still many opinions on how to eat, especially these two foods are controversial - eggs and oil.
Is it good to eat eggs? Is "vegetable oil healthier" a gimmick for merchants? Now, the evidence is conclusive.
<h1 class= "pgc-h-arrow-right" > first, Chinese there are benefits to eating eggs, but there is a requirement</h1>
Eggs are one of the sources of high-quality protein that we consume, which also contain a lot of nutrients such as lecithin and carotenoids, and reasonable intake has great benefits for human health. But the cholesterol in egg yolks is very head-wrenching. The relationship between egg yolk cholesterol intake and human health and longevity has long been controversial, but there is a lack of actual evidence.
Recently, a new study has found that Chinese people may not need to worry about cholesterol exceeding the standard because they eat eggs every day, and eating more eggs will help reduce the risk of death.
The study, based on data from 18,914 adults aged ≥ 20 years between 1991 and 2015, used "3-day to 24-hour diet records" each year to collect dietary data, calculating cumulative averages of egg intake and dietary cholesterol intake.
After an average of 15 years of follow-up, a total of 1429 people eventually died, but the total cholesterol ingested by eggs had little to do with mortality, and the risk of death did not change significantly compared with the highest 1/4 of the total cholesterol intake and the lowest 1/4.
On the contrary, the data show that cholesterol intake in eggs is inversely proportional to the overall risk of death, while cholesterol from other sources increases the risk of death. Replacing the same amount of dairy products, nut legumes, and red meat with 50 g of eggs (about one) per day can reduce the risk of death by 9%, 7%, and 8%, respectively.
Researchers say Chinese can eat eggs with confidence, but be careful to reduce cholesterol intake from other foods.
<h1 class = "pgc-h-arrow-right" > second, vegetable oil is good or not, 14 years of research to give the answer</h1>
Different oils and fats can also have different effects on health, and recent studies have analyzed the relationship between various edible oils on the risk of death in China, giving us a guide to the daily use of oil.
The study statistically analyzed data from 14,305 adults aged ≥ 20 years, and also used the "3-day to 24-hour diet record" to collect dietary data a year, analyzing the relationship between intake of plant-derived edible oils and animal-derived edible oils and the overall risk of death.
After an average of 14 years of follow-up, it was found that replacing animal-derived cooking oils with vegetable-derived cooking oils such as soybean oil, peanut oil, salad oil, and canola oil may reduce the overall risk of death. Replacing animal oil with 1 small spoonful of vegetable oil per day can reduce overall mortality by up to 17%.
Vegetable oils are low in saturated fat and high in unsaturated fats, which may reduce the risk of disease. Therefore, when you usually choose edible oil, you can choose more soybean oil, peanut oil, olive oil and other vegetable oils, which is more beneficial to health!
If you want to be healthy, not only do eggs and cooking oil pay attention, but the overall diet also needs to be balanced. Specifically how to eat, let's take a look at the "2021 Edition of the Dietary Guidelines for Chinese Residents".
<h1 class="pgc-h-arrow-right" > third, the new version of the dietary guide, tells you how to eat</h1>
On February 25, 2021, the "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)" organized by the Chinese Nutrition Society was officially released, aiming to provide the most fundamental and accurate healthy diet information for the people, and guide the people to rational nutrition and maintain health. XiaoJiu excerpted important content to share with you.
1. The thickness of the staple food is matched
In the overall distribution of the diet, staple foods try to achieve reasonable combination of thickness and thickness, and consume a certain amount of cereals every day, including rice, noodles, grains, etc., to provide us with carbohydrates, proteins, dietary fiber and B vitamins. The average adult intake of 250-400g per day is the most appropriate.
In addition, eat more coarse grains, grains and whole grains, and rice and wheat should not be ground too fine, so as not to lose nutrients.
2. Eat more vegetables and fruits
Vegetables and fruits are rich in vitamins, dietary fiber, minerals, and low calories, which have obvious effects on maintaining good health, normal intestinal function, and improving immunity. The guidelines recommend that the intake of vegetables in 1 day for adults in China is 300g to 500g, and fruits are 200g to 400g, while the intake of potatoes is increased in an appropriate amount.
3, milk, soy products are indispensable
Milk food contains a lot of lipoprotein, vitamins, high calcium content, and high utilization rate, can play a role in calcium supplementation. And legume food contains high-quality protein, dietary fiber, phospholipids, oligosaccharides, essential fatty acids, plant sterols and other nutrients, but also the human body must be a nutrient, so dairy products and soy products can be appropriately eaten, it is recommended that adults 1 day intake of 30-50g.
4. Eat meat in moderation
Meat is also an indispensable ingredient, but try to avoid fatty meat, red meat, fish, poultry and lean meat as the first choice. The average fat content of fish is low, containing more polyunsaturated fatty acids; poultry fat content is also lower, unsaturated fatty acid content is higher; lean livestock meat has high iron content and good utilization rate. So pay attention to supplementation and eat meat in moderation.
It's also important to eat on time and in quantity every day. In general, the energy provided by breakfast should account for 25% to 30% of the whole day, lunch should account for 30% to 40%, and dinner should account for 30% to 40%, which can be adjusted according to specific circumstances. At the same time, less oil and less salt is also very critical, it is recommended that the oil intake for 1 day should not exceed 25g or 30g, and the salt intake should not exceed 5g, so as not to cause diseases such as hypertension.
In short, healthy eating is one of the key factors of longevity, everyone should work harder on eating, how to balance has also been told to everyone, after reading, hurry up and act!
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Resources:
[1] Zhuang P, Jiao J, Wu F, Mao L, Zhang Y, Egg and egg-sourced cholesterol consumption in relation to mortality: findings from population-based nationwide cohort, Clinical Nutrition. doi: 10.1016/j.clnu.2020.03.019.
[2] Scientific Research Report on Dietary Guidelines for Chinese Residents (2021), Chinese Nutrition Society
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