The National Healthy Lifestyle Promotion Month is here. In the "Three Reductions", "reducing oil" has become the core
. The 10 "reducing oil" recommendations of the
National Health
Commission are the most critical!
September is the National Healthy Lifestyle Promotion Month launched by the National Health Commission, and this year's theme is fuel reduction.
Reducing oil is precisely an important part of the principle of "three reductions and three health". The slogan of this year's "National Healthy Lifestyle Day" is: health must be fueled, diet must be fueled.
The purpose is to widely advocate the concept of dietary oil reduction, spread the core message of oil reduction, and encourage people to reduce oil intake.
"Three reductions and three health", namely reduction of salt, oil, sugar, healthy teeth, healthy bones, healthy weight.
At the Fifth China Healthy Lifestyle Conference in 2016, “three reductions” was proposed for the first time as one of the key words.
Today, "three reductions and three health" have been used as a new proper term and have been included in many national programmatic documents, such as "Healthy China 2030" Planning Outline" and "Healthy China Action (2019-2030)" And so on, pointed out the direction for guiding the work of units at all levels.
The 10 core messages given by the National Health Commission, today I will take you to learn.
1
Oil is an important source of essential fatty acids and vitamin E. It helps the absorption and utilization of fat-soluble vitamins in food, but excessive intake can affect health.
Interpretation
Many people regard oil, salt and sugar as scourges. In fact, they are all good things, but it's not good to eat too much.
In addition to the health benefits mentioned above, fat also provides a higher feeling of fullness, and can provide long-term stable energy for the human body together with carbohydrates and protein.
Therefore, people who lose weight do not need to strictly avoid fat intake. On the contrary, proper fat intake is conducive to healthy weight control.
2
Excessive intake of vegetable oils and animal oils can lead to obesity and increase the risk of chronic diseases such as diabetes, hypertension, dyslipidemia, atherosclerosis and coronary heart disease.
Interpretation
Animal oil was once thought to be related to hypercholesterolemia because of its cholesterol content. Now scientists believe that the cholesterol in food is not as terrible as imagined. Normal people can eat and drink normally.
In addition, animal oil cannot be equated with saturated fat. For example, the proportion of unsaturated fatty acids in lard exceeds 50%.
On the contrary, no matter how healthy vegetable oils are claimed, even olive oil or tea tree oil, eating too much is still not good, so this recommendation is very meaningful to put the two oils together-the core is total control rather than oil varieties .
3
It is recommended that healthy adults consume no more than 25 grams of cooking oil per day.
Interpretation
The number of grams of fat the human body needs every day is roughly equal to the kilograms of body weight, for example, a person weighing 60 kilograms is about 50-60 grams.
However, about half of these fats come from various foods, such as meat, eggs, milk, nuts, and beans.
The other half comes from cooking oil, including vegetable oil and animal oil.
Since Chinese people currently consume more fat in general, it is beneficial to encourage everyone to use less cooking oil.
I need to remind you that the cooking oil mentioned here includes three meals a day, that is, the part of eating out.
In addition, if you are eating braised pork, even if the cooking oil is controlled, the fat intake may still be excessive.
4
When cooking, use steaming, boiling, stewing, braising, cold dressing and other methods. Use non-stick pans, ovens, electric baking pans and other cookers to reduce the amount of oil.
Interpretation
All of the suggestions mentioned are correct, but cooking methods such as stir-frying and frying cannot be discarded. They are delicious after all, so stick to a reasonable mix.
Add a little bit of oil when the vegetables are blanched, and take a little bit of oyster sauce to pick them out. It's delicious. It is also an effective way to reduce cooking oil.
5
The family uses a scaled oil control pot to quantitatively use oil and control the total amount.
Interpretation
Oil control pots and salt spoons, these are passive tools, which are not very useful for people who have no awareness of health improvement.
And in my experience, quantitative control is really difficult to maintain and too complicated.
To be truly effective, it is necessary to take the initiative to establish the awareness of "three reductions", and to achieve the goal of reduction through active behavior.
For example, if you have fried octopus for dinner today, match it with a raw cut cucumber or tomato. The former is high in oil and salt, and the latter is oil-free and salt-free. The best of both worlds.
6
High-temperature cooking oil, vegetable butter, creamer, shortening, etc. may all contain trans fatty acids.
To reduce the intake of trans fatty acids, no more than 2 grams per day.
Interpretation
The lower the intake of trans fat, the better, but the reality is that most products contain very little trans fat, including vegetable cream, creamer, and shortening mentioned in the recommendations.
There are few people who consume more than 2 grams of trans fat every day in China. If they do, they should worry about the problem of serious excess fat intake instead of trans fat.
7
Eat less fried crispy foods and processed snacks, such as biscuits, pastries, French fries, potato chips, etc.
Interpretation
It should be noted that food processing and snacks do not mean unhealthy and should not be stigmatized.
For example, daily nuts and cheese are also processed foods with high fat content, but they are healthy as small snacks.
The four named snacks are not necessarily unhealthy. The unnamed fried dough sticks, spicy sticks, and non-fried vegetable chips are not low in fat.
It’s okay to eat less, but how much is less?
For the public, it almost means "better not eat", but such advice is not scientific.
"There is no junk food, only junk meals", so the key is to look at total control and food mix.
For example, I have burgers + French fries + Coca-Cola at noon every day (I will let the clerk change sugar-free ones), but every night there will be a cold dish with almost no oil, such as cucumber, okra, fungus, konjac, asparagus, etc. Isn't it balanced?
For the burger set meal, you also have better choices. For example, the New Orleans-style chicken drumstick has less fat than the traditional fried chicken burger.
French fries can be exchanged for vegetable salad or corn and the like, and can also reduce a lot of fat intake.
Although Coke has nothing to do with fat, it can be replaced with a relatively healthy sugar-free Coke or soda (many people don't know that fast food restaurants have this option).
8
When buying packaged foods, read the nutritional composition table and insist on choosing less oily foods.
Interpretation
Nutritional ingredient lists and ingredient lists are the magic weapon to unlock the truth about food, but quite a few consumers do not know how to accurately decode the information inside.
For this suggestion, I need to remind everyone, 1) Pay attention to whether the nutritional composition table is calculated by "per 100 grams" or "per serving". This is a big difference.
2) Less oil is not necessarily healthier, such as skimmed milk and whole milk. In fact, the latter is a better choice for ordinary people.
3) Simply rejecting fat is not necessarily healthier. For example, some "zero fat" products actually have a lot of sugar, so we must fully understand the nutritional content instead of just looking at a certain index.
9
Reduce the frequency of dining out, order meals reasonably, and avoid waste.
Interpretation
This article obviously implies that eating out (which should include takeaway) is not healthy, or that it is not as healthy as cooking at home.
Although the dishes in many restaurants are indeed high in oil and salt, this argument is too big a blow.
Moreover, the annual catering consumption of several trillion yuan is of great significance to the promotion of employment and internal circulation, especially when the epidemic is recovering this year, all parts of the country and even countries in the world are attracting people to go out for consumption.
For many people, eating out is mainly to save trouble and time, or if the unit does not have a canteen, family dinners and friends gatherings are also needed for emotional communication.
There are actually many practical difficulties in reducing dining out.
Another paradox is that healthy people who eat at home will not eat Hesai when dining out.
People who eat greasy outside may not eat much healthier at home.
The business of relatively healthy restaurants is not as good as the restaurants with heavy taste. This is the choice of consumers, and it also shows that consumers’ health awareness is the root of the problem.
Of course, it is very correct to order meals reasonably and avoid waste. In East Asia, the largest proportion of food loss and waste is in catering.
Especially for all kinds of banquets, usually everyone is embarrassed to pack, so you should order carefully, and add more if it is not enough.
10
Cultivate light and non-greasy eating habits since childhood
Interpretation
This one looks a bit empty, but it is actually very important, even more important than the previous 9 combined.
The key to a healthy diet lies in the cultivation of habits and the cultivation of self-control consciousness.
Obesity genes can be inherited, and unhealthy diets can also be “inherited” and “infected”, so you can often see a fat couple with fat children.
Therefore, the implicit message of this recommendation is that parents need to lead by example, you can't eat Hess by yourself and let your children eat lightly.
Text / Zhong Kai
(Director of Kexin Food and Nutrition Information Exchange Center)