There are four common problems in home kitchens. Do you encounter any of them?
The intake of oil and salt remains high, and the intake of sugar continues to rise, which has become a key factor affecting the occurrence of obesity and chronic diseases in my country.
Don't always focus on pre-packaged foods and beverages, thus neglecting the kitchen and dining room that are inseparable from the three meals a day.
And one of the important sources of our daily intake of salt, oil, and sugar is the family kitchen.
Let me tell you aloud: "Reduction of salt, oil, and sugar" is closely related to your kitchen without going out!
If you don't believe me, you can see, Kexin Food and Health Information Exchange Center launched a special survey in ten cities, and found that the following problems are common in family cooking.
Question one:
Cooking is easy to "heavy taste"
The survey results show that the most commonly used cooking methods in home kitchens are "stir-fry, stir-fry" (63.89%), "stewed, braised and stewed" (49.79%), and "simmered and stewed" (47.88%).
These cooking methods may use more salt, oil, and sugar.
Although people generally think that simmering and boiling soup are relatively healthy, in fact, if there is more slick oil in the soup, it will also lead to excessive oil intake.
"Cold salad" can reduce the intake of cooking oil, but the frequency of occurrence in the home kitchen is only 24.31%.
In addition, the most commonly used cooking method for 17.18% of people is "frying and frying". This method can easily consume too much fat and increase the risk of overweight and obesity.
Chen Junshi, an academician of the Chinese Academy of Engineering, suggested that cooking at home should be more steamed, boiled, boiled and cold, and less frying.
If you prefer to stir-fry, you should control the amount of salt, oil, and sugar.
You can skim off the slick oil on the surface when you drink the soup.
Question two:
Eat pickles and sauces too often
Pickles and sauces are "frequent customers" on the table, and one of the common sources of "invisible salt" at home. Surveys show that 20% of consumers often or even accompany meals every day.
Ding Gangqiang, director of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, reminded that the sodium content in pickles and sauces is high. Salt soy sauce and other products.
In addition to eating less pickled vegetables, the following points can also help us reduce salt when cooking: do not add salt in advance when cooking cold dishes; add salt before cooking when cooking; add less salt if you add chicken essence and MSG.
Question three:
Some households use sugar for seasoning frequently
The survey shows that 54.92% of households use sugar for cooking, and 25.5% of households use sugar more frequently.
Liu Ailing, director of the Nutrition and Health Education Office of the Chinese Center for Disease Control and Prevention, believes that sweet and sour pork ribs, braised pork, candied sweet potatoes, and pot meat contain more sugar, so don’t eat them frequently; tomato sauce, salad dressing, sweet pasta, jam, etc. Sauce generally contains a lot of sugar, so you should eat less.
In addition, you like to add sugar when you drink multi-grain porridge, white fungus soup, red bean paste, mung bean soup, milk, soy milk, coffee, etc., and often put sugar in cold dishes and stir-fry dishes. These flavoring habits will make you unconsciously consume it every day Dozens of grams of sugar.
Daily family seasoning, try not to develop the habit of adding sugar.
The sweet soup should be consumed less, and the sugar in the cooking should be limited to the level where the sweetness is not obvious.
Question four:
Oil control awareness needs to be strengthened
The survey shows that nearly 60% of households use animal oil for cooking, and households use animal oil more frequently in Guangzhou, Sichuan and Chongqing.
Only 30% of families use oil-limited cans to help control oil.
Li Ning, director of the National Center for Food Safety Risk Assessment, believes that the use of oil-limited cans helps to understand how much oil is used for cooking. The frequency of cooking is to plan the amount of oil reasonably. Animal oil contains more saturated fat. Excessive intake is not good for your health. It is recommended not to eat more. Choose vegetable oils such as soybean oil, rapeseed oil, peanut oil, and salad oil.
Regarding these problems that are most likely to occur in family kitchens, Zhong Kai, director of Kexin Food and Health Information Exchange Center, believes that reasonable diet and "three reductions in science" are the basis for ensuring health, and are also related to the overall nutrition and health of thousands of households and residents .
Therefore, it is recommended that when formulating the "three reductions" related health policies in the future, family kitchens should be the center, so that the "scientific three reductions" can truly enter every family kitchen.
Text / Ruan Guangfeng (Director of the Science and Technology Department of the Food and Nutrition Information Exchange Center)