18 questions to test whether you eat too much oil

If you have more fat, it will be easier to get on the body. In the era of "national weight loss", you may wish to test whether you really have excessive fat and see how to avoid stepping into the "minefield" of diet.

1. Do you often eat fat and lean meat dishes?

The reason why braised pork, pig's head pork, braised pork made with pork belly, mutton slices, snowflake beef, etc. are delicious and juicy is mainly because the fat content is high enough. For example, snowflake beef looks like lean meat, but the inside is actually covered with white fat patterns, which are closely integrated with the lean meat. You can't eat this kind of meat every day, it's best not to eat more than once a week.

2. Do you eat various fried, dry-stir-fried, and braised dishes more frequently than 3 times a week?

There are many dishes that need to be fried or oiled, including crispy chicken, fried meatballs, dry fried fillet, dry fried shrimp, etc. Braised, sweet and sour, and dry-fried dishes often need to be fried first, such as dry-roasted fish, sweet and sour pork ribs, etc. Cooking eggplant, three delicacies and other dishes require oil, with a fat content of more than 15%, while dry pot dishes are almost all soaked in a large amount of oil. Therefore, you should eat these dishes less than once a week.

3. Eat meat more frequently than 3 times a week?

Including meat dumplings, meat dumplings, meat pies, meatballs, various dishes brewed with meat stuffing, etc. To make the meat filling soft and fragrant, you usually need to add 20% to 30% fat to achieve the effect. Even if it is fish meat, fat pork should be added to improve the taste and avoid eating too dry. When picking meat filling, try to choose meat filling with more lean meat, and the frequency of eating meat filling food should be less than 3 times a week.

4. Do you eat refueling staples more frequently than 3 times a week?

Even if staple foods such as fried dough sticks, oil cakes, sesame balls, crispy sesame cakes, chopped green onion shortcakes, thousand-layer cakes, fire cakes and various crispy cakes are not fried, they still need to add a lot of oil when kneading the dough to make layers and crispy. The effect comes. The staple food should still be a light flavor variety that does not contain oil, salt, or sugar. It is best for those who need to control their weight to eat the refueled staple food no more than once a week.

5. Is there always oil on the vegetable plate?

Residents in many areas still need to add at least one or two oil to stir-fry vegetables. Even if you eat scalded vegetables or salad dishes, add a large amount of "clear oil" or red oil on top to improve the appearance. It is recommended that on the one hand, you can use more methods such as steaming, blanching, stir-mixing, and cold mixing. If you feel that the fragrance is not enough, you can drop a few drops of oil. On the other hand, you should also try to keep as little oil as possible when cooking.

6. Do you like to eat sausages, roasted sausages, kebabs and other things?

When making sausages and kebabs, you usually need to put 1/3 of the fat meat, otherwise the taste is too hard; when making roasted sausages and enemas, you also need to add a certain proportion of fat meat, usually with a fat content of 20% to 30%. You can try this kind of food occasionally, and it is best to limit the number of times you eat it to no more than once a week.

7. Do you like to make various snacks, soups and delicacies with cheese and butter?

The ratio of protein to fat in milk is 1:1, but cheese is usually 1:2. Butter contains more than 80% fat, and anhydrous butter contains more than 95%. Therefore, whether it is cheesecake or butter bread, it is a high-fat food, and it is best to eat it less than 3 times a week.

8. Do you like fast foods such as fried instant noodles and frozen dumplings?

The fat content of fried instant noodles is usually between 16% and 22%. The fat content of quick-frozen dumplings is related to the meat filling, generally between 8% and 25%. When choosing these two foods, you should carefully look at the nutritional composition table, choose those with low fat content, and eat them no more than twice a week.

9. Do you like eating vegetables or fruits mixed with salad dressing?

Salad dressing is actually high in fat. If low fat is not specifically stated, the fat content is usually between 40% and 80%. Because the amount of raw vegetables that can be mixed with one spoonful of salad dressing is very small, if calculated by eating half a catty of vegetables, the fat content of the salad dressing is higher than the fat content of fried vegetables. When mixing vegetables, you can use soy sauce, vinegar, etc. and add a small amount of sesame oil to replace the salad dressing, or you can use a thinner sesame sauce. Mixed fruit salad can be directly replaced with yogurt instead of salad dressing.

10. I like to drink thick white soup and find it particularly nourishing. Drink two bowls per meal?

Thick white fish soup, broth, bone soup, etc., contains much more fat than clear soup. The soup turns milky white. The principle is that fat and protein are emulsified, making it milky white. The nutritional value of milk-white soup is not high, so you cannot drink it with meals. Don't exceed 3 bowls a week.

11. Do you like to cook vegetables with bone soup, gravy or shabu soup with a lot of oil slick?

Using vegetables to absorb oil slick is a way to make delicious food, but the amount of oil slick must also be controlled, because vegetables have a strong oil absorption capacity and make it easy for people to eat all the fat without leaking out. Especially soup that has been rinsed with fat cattle and fat sheep has a very high saturated fat content. It is best to remove most of the oil slick before using it to cook vegetables.

12. Like peanut butter, chocolate paste, sweet chocolate, white chocolate, etc.?

Food coated with peanut butter and chocolate paste is delicious, but the fat content often exceeds 40%. There is only 5% protein in chocolate, and the rest is fat except sugar. Peanut butter and chocolate paste should be limited every time you eat, no more than a small spoonful. It is best to choose black varieties with cocoa content of more than 70%. If not, the amount you eat per day should be controlled within 25 grams.

13. Eat high-fat snacks such as biscuits, cookies, potato chips, crisps, and pies more than 3 times a week?

These are all classic fattening foods, a combination of a lot of white starch, sugar and fat. Even biscuits that claim to be high-fiber or non-fried potato chips cannot change the truth that they are high in calories and fat. The key is that they have too little water and too much dry goods, making people feel like they haven't eaten much, but they can increase fat intake very effectively. The less frequently you eat these snacks, the better. It is best to eliminate them completely from the recipe.

14. You especially like to eat all kinds of snack breads, cream breads, crisp breads, pizzas, etc.?

These are baked goods that contain a lot of fat. Because if the bread wants to be soft, crispy and fragrant, a lot of fat must be added. Pizza cannot taste satisfactorily without the help of fat cheese. When choosing bread, choose less crispy ones and pay attention to the fat content on the label. If you particularly like to eat high-fat breads such as cream bread and crisp bread, don't eat more than 2 buns per week.

15. I like to eat nuts and can't stop eating them?

Except for ginkgo and chestnuts, most nuts and oilseeds are high-fat foods with a fat content of as low as 40%, and a fat content of as high as 70%, such as peanuts, walnuts, hazelnuts, sweet almonds, almond, cashew nuts, etc. It is recommended to limit a small handful every day.

16. When making soy milk, you often put a lot of walnuts and peanuts and drink them as water?

Many people think that nut soy milk is very healthy. When making soy milk, add a large amount of high-fat nuts such as walnuts, almonds, and sesame seeds, and then drink a few cups of thick soy milk every day. The nut soy milk made in this way does taste delicious, but it is also high in fat. One cup a day will do it.

17. I like to drink coffee drinks with sugar and milk, cup after cup?

Coffee itself does not make you fat, but what is added to coffee may not. Coffee drinks such as cappuccino and latte require a lot of high-fat milk or cream. Most people add one or two more packs of powdered sugar when drinking it, which makes the calories even higher. So, the simple way is to drink coffee directly with pure milk.

18. Do you like fatty desserts such as ice cream, mousse, coffee custard, and fruit custard?

The higher the fat content of ice cream, the more mellow the taste will be. Products such as mousse and milk jelly may seem to be yogurt but are expensive, but in fact, their nutritional value is much worse than yogurt because they have little protein but high fat. The number of times you eat such foods should be limited to two times a week, with only one small cup each time.▲ Fan Zhihong, associate professor at the School of Food Science and Nutritional Engineering, China Agricultural University,网站图片位

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