When I was a child, there was a pale yellow enamel bowl in the corner of the kitchen, which was dedicated to lard.
In the winter, the temperature is very low, and the freshly boiled lard quickly becomes solid, firmly wrapping a few pieces of oil residue.
Every time Jiu Mama uses lard when stir-frying, she will dig out a few pieces of oil residue and fry it with green vegetables. After the dish is served, Xiaojiu will always pick up the oil residue to eat first, and the entrance is charred and crispy, which is more hungry than fresh pork.
But with the change of the times, lard, lard residue is becoming more and more rare, not only that, the controversy about lard is also continuous: some people say that lard can soften blood vessels and prevent cardiovascular disease; some people say that lard is the "culprit" that endangers the health of modern people.
What is the truth?
<h1>Is lard an ally or an enemy of vascular health? </h1>
Previously, there was a post titled "Abandoning traditional lard leads to a deterioration in the health of the Chinese people" on the Internet, some of the views in the post believe that Chinese ancestors have used lard for generations, has been safe, and now use a variety of vegetable oils, everyone eats lean meat, do not eat fat, the incidence of heart disease has risen sharply, so it is believed that lard has the effect of softening blood vessels and reducing the occurrence of heart disease.
Is it true?
Objectively speaking, lard does have certain nutritional value, it can provide the body itself can not synthesize but the essential monounsaturated fatty acids, promote the absorption of vitamins A, E and other fat-soluble vitamins, but also provide calories for the human body.
But in fact, eating lard does more harm than good, especially for cardiovascular and cerebrovascular patients. Most of the components of lard are saturated fat, and the calories are very high, fat every day for the human body to provide calories is best not more than 25% of the total calories needed by the body, more than 30% is prone to a variety of chronic diseases. Excessive intake of saturated fat significantly increases cholesterol synthesis, increases the risk of arteriosclerosis, and increases the risk of cardiovascular disease.
In the past, our food was scarce, lard was more precious, there was no high-oil diet, big fish and meat, malnutrition was still a common phenomenon, and occasional consumption of lard was very good for the body. Now, the incidence of cardiovascular disease in China is so high because of the improvement of living standards, so that many people consume too much oil and fat, causing excess nutrition, increasing the risk of cardiovascular disease, and eating less lard has nothing to do with it.
<h1>Second, is it better to use vegetable oil? not necessarily</h1>
Since lard is high in fat and easy to produce cholesterol, wouldn't it be better to switch to vegetable oil? In fact, this view is one-sided.
Vegetable oil is dominated by monounsaturated fatty acids and polyunsaturated fatty acids, which are rich in unsaturated bonds, which are beneficial for reducing blood lipids and protecting blood vessels, but do not mean that the more the better.
The more unsaturated bonds, the easier it is to produce too much peroxide, will promote the body's aging, tumor formation, cell decay, monounsaturated fatty acids are more mild than polyunsaturated fatty acids, so tea oil and olive oil containing more monounsaturated fatty acids are recommended by many people.
Each fatty acid is beneficial to the human body in the right amount, and the benefits are irreplaceable, and it is not possible to rely entirely on only one vegetable oil. And some people think that vegetable oil is healthy, so they eat it without restraint, which is wrong, and any food should follow the principle of moderation.
<h1>Third, according to the eating habits of eating change to eat oil</h1>
Many people know that oil should be often eaten, but how should it be done?
The daily fat intake of ordinary people should be 30% of the total calories, and the most appropriate allocation of the three fatty acids should be 1:1:1, that is, each fatty acid accounts for less than 10% of the total daily calories. If you have high blood pressure and atherosclerosis, reduce the intake of saturated fatty acids by 10% to 7%.
The Dietary Guidelines for Chinese Residents suggest that the daily intake of edible oil is 25 to 30 grams, beyond which "healthy" oil will make people fat.
Of course, this 1:1:1 is an ideal value, many people can not do it, in fact, you can adjust according to their own eating habits.
For example, people who love meat, when eating meat, they consume a lot of animal fat, so they try not to use animal oil for daily use, and use oil rich in polyunsaturated fatty acids, such as corn oil, soybean oil, etc.;
If people rarely eat meat oil, because polyunsaturated fatty acids account for a large proportion of the diet, then olive oil and tea oil rich in monounsaturated fatty acids can be used, as well as peanut oil and rice bran oil with a certain saturated fat;
For healthy people who do not pursue vegetarian diet and rarely eat meat, they can occasionally cook dishes with animal oil. If you eat soy products a lot and have ingested a lot of polyunsaturated fatty acids, then you can cook dishes with peanut oil, tea oil and other oils and fats every day. If peanuts are eaten too much, then cooking oil can be selected as an oil other than peanut oil.
<h1>TIPS: Which is better peanut oil, corn oil, rapeseed oil? </h1>
Peanut oil has more than 80% unsaturated fatty acids, of which 41.2% is oleic acid, 37.6% is linoleic acid, oleic acid is second only to olive oil and tea seed oil, higher than corn oil and rapeseed oil, has a certain effect on the prevention of cardiovascular disease, but lacks α - linolenic acid, generally used for stir-frying.
Corn oil saturated fatty acids are lower than peanut oil, unsaturated fatty acids are more, corn oil not only has the necessary fatty acids and vitamin E, but also rich in plant sterols, plant sterols can reduce the risk of heart disease, suitable for cold mixing.
Rapeseed oil polyunsaturated fatty acids are lower than corn oil, but significantly higher than olive oil, vitamin E is less than soybean oil, but the most active α-tocopherol is higher than soybean oil, or the only vegetable oil containing vegetable oil sterols, suitable for stir-frying, not suitable for long-term frying.
Peanut oil, corn oil, rapeseed oil have their own benefits, there is no one that is necessarily the best, when eating, you can eat it instead.
The right amount of oil is very good for human health, but excessive intake will bring threats to health, and the most important thing is to follow the principle of appropriate amount.
#Breeze Plan ##39健康超能团 #
Resources:
[1] Is it really unhealthy to eat lard? Cardiovascular and cerebrovascular patients are recommended to use less lard. China Food Safety News.2019-03-27
[2] Dietary new knowledge: choose cooking oil according to eating habits. Life Times.2014-03-11
[3] Lard is not fake, but it really has no health benefits. Science and Technology Daily.2021-01-07
Reproduction without the author's permission is prohibited