It is advisable to consume 25-30 grams of cooking oil per day
High-fat, high-cholesterol diets (including excessive cooking oils and animal fats) are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, renal arteriosclerosis, and kidney disease. Hypertension, pancreatitis, cholecystitis and other diseases. The high fat diet is also the main cause of obesity, and obesity is an independent risk factor for diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
Most of the fat in food comes from animal foods, beans, nuts, and cooking oils. The Chinese Nutrition Society recommends that normal adult daily cooking oil intake should not exceed 25 grams, which can meet the basic requirements of dietary fat supply energy of 25% -30%. If the intake of animal fat in food is low, the intake of cooking oil may be appropriately increased.
How to apply 25-30 grams of cooking oil per day?
Do not need a lot of oil, you can cook delicious food. The amount of oil used for control can be more than just saving. The key is to benefit our health. Experts suggest using the following cooking oils:
Choosing a healthy cooking method can effectively reduce the amount of cooking oil used. Use cooking methods such as steaming, boiling, stewing, braising, mixing, and simmering as much as possible. Cooking with frying instead of frying can also reduce cooking oil intake.
Adhere to the family quantitative oil, total control. It is possible to pour the cooking oil that the family should eat every day into a measuring tool. The oil used for cooking is taken from the measuring tool and cultivated into habits. It is a conscious behavior for a long time, which is beneficial to the health of the whole family and prevention and treatment of chronic diseases. .
Daily salt intake is 6 grams
The main ingredient of salt is sodium chloride. The sodium element in sodium chloride is an indispensable chemical element in our body. It has functions of regulating body water, enhancing neuromuscular excitability, maintaining acid-base balance, and normal blood pressure.
However, if the content of sodium in the body is too high, it will lead to a series of chronic diseases. According to the epidemiological investigation of hypertension, it is confirmed that the blood pressure level of the population and the prevalence of hypertension are closely related to the intake of salt. The high-salt diet also increases the risk of cardiovascular and cerebrovascular accidents. The blood pressure of overweight and obese people is more sensitive to salt intake.
The sodium needed by the human body comes mainly from food and drinking water. Salt, soy sauce, monosodium glutamate, sauce, pickles, and pickled foods can all provide more sodium. Meat and vegetables can also provide a small portion of sodium. The daily sodium requirement for normal adults is 2,200 milligrams. Adults in China generally consume about 1,000 milligrams of sodium per day, and about 1200 milligrams of sodium are needed from salt. Therefore, on the basis of ingesting various foods, the intake of 3 grams of salt can basically meet the daily sodium demand of the human body. However, the intake of salt in our country’s residents far exceeds the level of 3 grams, which has led to a significant increase in the risk of many chronic diseases.
The Chinese Nutrition Society recommends that healthy adults eat 6 grams of salt a day (including salt in soy sauce and other foods).
Teach you how to control salt intake
1. Consciously rectify the bad habits of salty salt and excessive salt and soy sauce, control the daily intake of salt, measure the amount, and add meals according to the amount of each meal.
2. Generally, 20 grams of soy sauce contains 3 grams of salt, and 10 grams of yellow sauce contains 1.5 grams of salt. If the dishes require soy sauce and sauces, the amount of food salt should be reduced proportionally.
3. For those who are partial to taste, to satisfy the taste needs, you can put a little vinegar when cooking dishes to improve the fresh flavor of the dishes. Therefore, you can't judge whether the salt is excessive or not, and use the measuring instruments more accurately.
4. If sugar is used during cooking, it will mask the salty taste. Therefore, it is not possible to judge whether the salt is excessive or not, and use the measuring instrument more accurately.
5, pay attention to reduce pickles, pickled foods and other salty food intake.