7 tips to lose weight wisely teach you to eat fat

In the impression of

, fat is always unsafe. It is not only closely related to cardiovascular diseases, gallstones and other diseases, but can also easily destroy our bodies unknowingly! Is hunger the only way to defeat fat? How to live peacefully with fat?

Although fat is a bit annoying to us who love beauty and health, it is also an essential nutrient for the human body. There is no need to "talk about fat color change". It's not difficult to live peacefully with fat. The following 7 tricks may help you.

Cooking with high temperature oil is harmful

Only a large amount of oil smoking is the suitable temperature for frying? This is a misunderstanding! Gluttonous eating fried food is a healthy habit.

Experiments have shown that if vegetable oil is treated at high temperatures such as frying, a large amount of vitamins, natural phytochemicals and unsaturated fatty acids contained in the oil will be destroyed; when the oil temperature exceeds 60 degrees, the oil begins to oxidize; when the oil temperature exceeds 130 degrees, the oil begins to decompose; when it exceeds 200 degrees, the oil begins to denature and produce harmful substances. After removing impurities, the edible oil we are eating now reaches 250 degrees when it smokes a lot. This shows how harmful it is! In addition, carbohydrates can also produce acrylamide, which is neurotoxic and carcinogenic during frying at high temperatures.

If you must fry food, it is recommended that you use animal oil, followed by olive oil or tea seed oil, or peanut oil. This is because animal oils contain the most saturated fat and are the most stable; olive oil and tea seed oil contain the most monounsaturated fat and are relatively stable; and peanut oil contains more monounsaturated fat than ordinary vegetable oils such as corn oil and soybean oil.

Avoid the temptation of delicious food

Fried chicken, French fries, cookies and chocolate, and salad dressings are usually weak in the face of delicious food. Unfortunately, the most delicious foods are often the most unhealthy because they all contain dangerous trans fats!

Heat the liquid vegetable oil at a high temperature, inject hydrogen to saturate, solidify, and become more stable. The result is the "hydrogenated oil", which is the famous "trans fat". In addition to being found in many fried foods, baked goods and condiments, in fact, more than half of processed and packaged foods contain trans fats.

The molecular structure of trans fats is distorted and cannot be found in nature. As a result, our body cannot efficiently metabolize it. Trans fats will increase triglycerides and bad cholesterol in your blood, and lower good cholesterol, thereby increasing the risk of cardiovascular and cerebrovascular diseases!

Fat intake is not better

In order to lose weight or lower blood lipids, we mistakenly reject fat. However, we live in an era where we rely on computers for heavy mental work, with too much mental work and too little physical exercise; and we have too much refined carbohydrates in our food and too little omega-3 fat.

In fact, a carbohydrate diet is more suitable for manual workers, while mental workers need omega-3 fats, especially DHA. Due to the popularity of fat phobia and heated cooking, today's brain-heavy workers have a huge DHA deficit: on the one hand, brain-heavy workers need more DHA fat than ordinary people to replenish their brains; on the other hand, low-fat diets and heated cooking block the source of DHA fat.

For the average person, in addition to the fat contained in the animal and plant foods we consume, we should also ensure that we consume about 20 - 25 grams of vegetable oil every day.

Freshest = Healthiest

Do you pay great attention to the freshness of food, but you are accustomed to buying large barrels of oil, opening the lid and pouring out some every day to stir-fry, or even eating it for a year and a half?

Wrong! Omega 3 fats and omega 6 fats are the two most vivid flowers in the fatty acid family, noble and fragile. Their structure is unstable and they are the most easily damaged nutrients by oxidation under excessive heating or improper storage. For example, if heating exceeds 70 degrees, the main members of the omega-3 family of linolenic acid begin to be decomposed and destroyed. After opening a barrel of oil for a few weeks, the linolenic acid in it is first oxidized, and then the linoleic acid omega-6 begins to oxidize and decompose.

Therefore, vegetable oils should be packed in dark vials, preferably stored in the refrigerator. If not, place it in a cool place with a tight cover to prevent the entry of air and moisture.

In addition, when selecting peanut oil, you must not only check the shelf life and try to choose the nearest factory date, but also select peanut oil pressed with fresh peanuts in the season, such as Longda peanut oil. This is because peanuts are prone to mold, and aflatoxin produced by mold may cause primary liver cancer.

Animal fat is not terrible

What is bad fat? In fact, it is not fat meat, fish oil, lard, sheep butter or butter as we imagine! Contrary to popular belief, scientists have recently discovered that these natural fats are actually good fats. Our ancestors ate for millions of years and consumed four times our fat and cholesterol every day, but they were never obese,"three high" High blood pressure, high blood lipids, high blood sugar and the "three diseases" of diabetes, heart disease and cancer.

You don't have to be afraid of saturated fat. It won't reduce good cholesterol or increase the oxidation of bad cholesterol. William Wilhelm, director of the prestigious Framingham Heart Research Project in the United States. Castelli found: "The more saturated fat, cholesterol, and high-calorie foods you eat, the lower your serum cholesterol will be, and the lighter and more energetic you will be."

Choose cooking oil with "half-hearted"

Eat olive oil and peanut oil every day if they are good? Wrong! Long-term consumption of a single oil is not conducive to health. It is best to maintain a half-hearted attitude when selecting cooking oil and replace it frequently.

In the Paleolithic Age 50,000 years ago, humans made a living by eating wild fish, wild animals, wild vegetables and wild fruits, and the ratio of omega 3 to omega 6 absorbed was about 1:1 to 1:2. At that time, humans were physically strong and free from metabolic or degenerative chronic diseases. After the 1960s, partly out of fear of animal fat and partly driven by the pursuit of profits, Westerners began to use machines to extract vegetable oil with great enthusiasm, replacing animal oil on a large scale, and forming a world trend.

However, the vast majority of vegetable oils we often eat now are mainly composed of omega-6 linoleic acid. Eating a lot of vegetable oil will cause you to have a serious excess of omega 6 fat and a serious shortage of omega 3 fat. For example, if you eat the vegetable oils that are currently popular on the market, the ratio of omega 6 to omega 3 will often exceed 20 times! Omega-3 deficiencies increase the risk of more than 50 degenerative diseases such as heart disease, diabetes, cancer, immune disorders and mental disorders.

Therefore, in addition to the peanut oil and soybean oil you often choose, you should also eat more olive oil, tea seed oil, linseed oil, walnut oil and canola oil. Rapeseed oil is extracted from ancient traditional oil crops. It can reduce the risk of coronary heart disease, so it is best to choose organic cold-pressed.

Rejecting the "GMO boom"

The term "genetically modified" once represented technology and fashion, but when used in food, it may not be a good trend. For example, the main ingredient of the salad oil or blended oil that we now consume in large quantities every day is actually genetically modified soybean oil. The state requires suppliers to mark genetically modified ingredients on oil drums, but you have to open your eyes and look carefully to see clearly, because these words are usually very small, so you certainly know why manufacturers do this.

Genetically modified food is a joke on the fate of mankind and an experiment. The fact is: many genetically modified foods contain insecticidal protein lectin-a "biopesticide" that will kill insects if eaten; Americans only grow but not eat it. The European Union strictly restricts it, France firmly resists it, and Australia strictly prohibits it. For example, genetically modified soybeans in the United States are partially used as feed and industrial raw materials and partially exported to some developing countries, but they are rejected by Australia.

What's more serious is that today's low-cost genetically modified foods may become a huge health cost or even disaster tomorrow! Lectins can hinder the body's absorption of nutrients and cause people to develop insulin resistance. Experiments have shown that the mortality rate of chickens fed genetically modified corn is twice as high. Like bugs and chickens, our immune system, especially children, may not recognize genetically modified ingredients and may develop allergies and resistance.

Which cooking oil is more suitable for you?

Every time we walk into the supermarket, rows of olive oil, peanut oil, corn oil, sunflower seed oil, and blended oil fill the shelves with rows of edible oils always make us miss the eye. What are their nutritional characteristics? Which is the right choice for you?

·Linseed oil

Rich in linolenic acid, accounting for more than 50%, it is the most brain-nourishing food on land. Choose organic cold-pressed flaxseed oil for cold salads or soups. Suitable for everyone, especially for students, mental workers, and cardiovascular patients.

·Olive oil

Olive oil contains the highest monounsaturated fatty acids among all edible oils, accounting for more than 80%, and is relatively stable; it can reduce low-density cholesterol and bad cholesterol, and increase high-density cholesterol and good cholesterol. Therefore, it is recognized as It can prevent cardiovascular diseases and reduce the occurrence of gallstones. The rich vitamin E gives it super antioxidant ability and has super benefits for the skin. Choose cold-pressed olive oil for cold salads, soups or stir-fried. Suitable for everyone, especially those with dyslipidemia and beauty care.

·Tea seed oil

Rich in monounsaturated fat, accounting for about 80%. Because its fatty acid composition is similar to olive oil, it is called "Oriental Olive Oil" and is one of the more popular healthy oils recently.

·Corn oil

It is rich in linoleic acid, accounting for more than 50%, which is about 100 times the content of linolenic acid. Some of it contains genetically modified ingredients. You can pay more attention when selecting. Corn oil is rich in nutrients and easily absorbed by the body, making it most suitable for the elderly. In addition, corn oil has a very low cholesterol content and is also very helpful in maintaining human cardiovascular health.

·Salad oil

It is too refined, lacks nutrition, and contains many genetically modified ingredients. For health reasons, long-term consumption is not recommended.

·Peanut oil

Relatively rich in monounsaturated fat, accounting for about 40%, it is relatively close to olive oil. It is not only rich in nutrients, but also suitable for China to use for cooking. It is currently one of the favorite edible oils among our urban residents.

·Soybean oil

It is relatively rich in linolenic acid, accounting for about 8%, which exceeds one-seventh of the linoleic acid content. However, it contains mostly genetically modified ingredients and poses health hazards. It is not recommended to consume them in large quantities for a long time. (Editor in charge: Tian Tian)