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This year's "National Healthy Life>
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To this end, the 10 core messages given by the National Health Commission, today I will take you to learn
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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
.
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
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In addition to the health benefits mentioned above, fat also provides a higher sense of fullness, and can provide long-term stable energy supply for the human body together with carbohydrates and protein
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Therefore, people who lose weight and body shape do not need to strictly avoid fat intake.
On the contrary, proper fat intake is conducive to controlling a healthy weight
.
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 sense of fullness, and can provide long-term stable energy supply for the human body together with carbohydrates and protein
.
Therefore, people who lose weight and body shape do not need to strictly avoid fat intake.
On the contrary, proper fat intake is conducive to controlling a healthy weight
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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
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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
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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
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In addition, animal oil cannot be equated to saturated fat.
For example, the proportion of unsaturated fatty acids in lard exceeds 50%
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Now scientists believe that the cholesterol in food is not as terrible as imagined.
Normal people can eat and drink normally
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In addition, animal oil cannot be equated to saturated fat.
For example, the proportion of unsaturated fatty acids in lard exceeds 50%
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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 juxtapose the two oils-the core is total control rather than oil varieties
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3.
It is recommended that healthy adults consume no more than 25 grams of cooking oil per day
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It is recommended that healthy adults consume no more than 25 grams of cooking oil per day
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Interpretation: The number of grams of fat the human body needs per day is roughly equal to the kilograms of body weight.
For example, a person weighing 60 kilograms is about 50-60 grams
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However, about half of these fats come from various foods, such as meat, eggs, milk, nuts, beans and so on
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The other half comes from cooking oils, including vegetable oils and animal oils
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Since Chinese people currently consume more fat in general, it is beneficial to encourage everyone to use less cooking oil
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For example, a person weighing 60 kilograms is about 50-60 grams
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However, about half of these fats come from various foods, such as meat, eggs, milk, nuts, beans and so on
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The other half comes from cooking oils, including vegetable oils and animal oils
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Since Chinese people currently consume more fat in general, it is beneficial to encourage everyone to use less cooking oil
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I need to remind you that the cooking oil mentioned here includes three meals a day, that is, the part of eating out
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In addition, if you are eating braised pork, even if the cooking oil is controlled, the fat intake may still be excessive
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In addition, if you are eating braised pork, even if the cooking oil is controlled, the fat intake may still be excessive
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4.
When cooking, use steaming, boiling, stewing, braising, cold dressing and other methods.
Use non-stick pans, ovens, electric baking pans and other cooking devices to reduce the amount of oil
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When cooking, use steaming, boiling, stewing, braising, cold dressing and other methods.
Use non-stick pans, ovens, electric baking pans and other cooking devices to reduce the amount of oil
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Interpretation: Everything mentioned in the suggestion is correct, but cooking methods such as stir-frying and frying can't be discarded.
After all, it is delicious, so stick to a reasonable mix
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Add a little bit of oil when the vegetables are blanched, and they will be delicious when they are picked out and grilled with a little oyster sauce.
It is also an effective way to reduce the cooking oil
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After all, it is delicious, so stick to a reasonable mix
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Add a little bit of oil when the vegetables are blanched, and they will be delicious when they are picked out and grilled with a little oyster sauce.
It is also an effective way to reduce the cooking oil
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5.
The family uses a scaled oil control pot to quantitatively use the oil and control the total amount
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The family uses a scaled oil control pot to quantitatively use the oil and control the total amount
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Interpretation: Oil control pot and salt spoon, these are passive tools, which are not very useful for people who have no awareness of health improvement
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And in my experience, quantitative control is really difficult to maintain and too complicated
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And in my experience, quantitative control is really difficult to maintain and too complicated
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What is really effective is to take the initiative to establish the awareness of "three reductions", and to achieve the goal of reduction through active behavior
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For example, if you have fried octopus for dinner today, pair 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
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For example, if you have fried octopus for dinner today, pair 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
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6.
High-temperature cooking oil, vegetable butter, creamer, shortening, etc.
may contain trans fatty acids
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To reduce the intake of trans fatty acids, no more than 2 grams per day
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High-temperature cooking oil, vegetable butter, creamer, shortening, etc.
may contain trans fatty acids
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To reduce the intake of trans fatty acids, no more than 2 grams per day
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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
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There are few people in China who consume more than 2 grams of trans fat every day.
If they do, they should not worry about trans fat but serious fat intake
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So everyone can ignore this suggestion
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There are few people in China who consume more than 2 grams of trans fat every day.
If they do, they should not worry about trans fat but serious fat intake
.
So everyone can ignore this suggestion
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7.
Eat less fried crispy foods and processed snacks such as cookies, cakes, French fries, potato chips and so on
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Eat less fried crispy foods and processed snacks such as cookies, cakes, French fries, potato chips and so on
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Interpretation: This suggestion is problematic.
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, and the unnamed fried dough sticks, spicy sticks, and non-fried vegetable chips are not low in fat
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It’s okay to eat less, but how much is less? For the public,
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, and 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
.
As the saying goes, "There is no junk food, only junk diet", so the key is to look at total control and food mix
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For example, I have burgers + French fries + Coca-Cola at noon every day, but every night there will be a cold dish with almost no oil, such as cucumber, okra, fungus, konjac, asparagus, lettuce, broccoli, colored pepper, etc.
It's balanced
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.
As the saying goes, "There is no junk food, only junk diet", 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, but every night there will be a cold dish with almost no oil, such as cucumber, okra, fungus, konjac, asparagus, lettuce, broccoli, colored pepper, etc.
It's balanced
.
For the same burger set meal, you also have better choices, such as the New Orleans->
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French fries can add some money for vegetable salad, and it can also reduce a lot of fat intake
.
Although cola has nothing to do with fat, it can also be replaced with a relatively healthy fruit juice, sugar-free cola or soda
.
Of course, if you go to a convenience store to buy a bottle of sugar-free or low-sugar beverages, it is also very good.
In fact, in addition to the classic red can and sugar-free cola, Coca-Cola also has sugar-free sprite, low-sugar coffee, sugar-free tea drinks, mineral water, etc.
Many choices
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French fries can add some money for vegetable salad, and it can also reduce a lot of fat intake
.
Although cola has nothing to do with fat, it can also be replaced with a relatively healthy fruit juice, sugar-free cola or soda
.
Of course, if you go to a convenience store to buy a bottle of sugar-free or low-sugar beverages, it is also very good.
In fact, in addition to the classic red can and sugar-free cola, Coca-Cola also has sugar-free sprite, low-sugar coffee, sugar-free tea drinks, mineral water, etc.
Many choices
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8.
Read the nutritional composition table when buying packaged foods, and insist on choosing low-oil foods
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Read the nutritional composition table when buying packaged foods, and insist on choosing low-oil foods
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Interpretation: The nutritional ingredient list and the ingredient list are the magic weapon to unlock the truth of the food, but quite a lot of consumers do not know how to accurately decode the information inside
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Regarding this suggestion, I need to remind everyone, 1) Pay attention to whether the nutritional composition table is based on "per 100 grams" or "per serving"
.
Regarding this suggestion, I need to remind everyone, 1) Pay attention to whether the nutritional composition table is based on "per 100 grams" or "per serving"
Calculation, this difference is very big
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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
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3) Simply rejecting fat is not necessarily healthier.
For example, some "zero fat" products actually have a lot of sugar.
Therefore, it is necessary to fully understand the nutritional content instead of just looking at a certain index
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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.
Therefore, it is necessary to 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
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Interpretation: This article obviously implies that eating out (should include takeaway) is unhealthy, 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 much a blow
.
Moreover, the annual catering consumption of several trillion yuan is of great significance to the promotion of employment and internal circulation.
Especially during the recovery period of the epidemic this year, all parts of the country and even countries in the world are attracting people to go out for consumption, so this advice is out of date
.
Reduce the frequency of dining out, order meals reasonably, and avoid waste
.
Interpretation: This article obviously implies that eating out (should include takeaway) is unhealthy, 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 much a blow
.
Moreover, the annual catering consumption of several trillion yuan is of great significance to the promotion of employment and internal circulation.
Especially during the recovery period of the epidemic this year, all parts of the country and even countries in the world are attracting people to go out for consumption, so this advice is out of date
.
For many people, eating out is mainly to save trouble and time, or if the unit does not have a canteen, family dinners, gatherings with friends, etc.
are also needed for emotional communication
.
There are actually many practical difficulties in reducing eating out, so this advice is impossible for most people to follow
.
are also needed for emotional communication
.
There are actually many practical difficulties in reducing eating out, so this advice is impossible for most people to follow
.
Another paradox is that healthy people who eat at home will not eat Hesai when eating out
.
People who eat greasy outside may not eat much healthier at home
.
The business of relatively healthy restaurants is not as good as that of restaurants with heavy taste.
This is the choice of consumers, and it also shows that consumers’ health awareness is the root of the problem
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People who eat greasy outside may not eat much healthier at home
.
The business of relatively healthy restaurants is not as good as that of 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
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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
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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
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Cultivate light and non-greasy eating habits since childhood
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Interpretation: This one looks a bit empty, but it is actually very important, even more important than the previous 9 items combined
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The key to a healthy diet lies in the cultivation of habits and the cultivation of self-control consciousness
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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
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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
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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
.
to sum up:
Both oil, salt and sugar need to be properly controlled, but it is better to focus on details than to grasp the general direction
.
Indulge in the pleasure of deliciousness while maintaining a healthy figure through total control, reasonable collocation and scientific exercise.
This is the best choice for both fish and bear's paw
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Indulge in the pleasure of deliciousness while maintaining a healthy figure through total control, reasonable collocation and scientific exercise.
This is the best choice for both fish and bear's paw
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Health is the most important thing in life, and it is also something that you and others cannot take away
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Health comes from knowledge and attitude, but ultimately it is achieved by behavior
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So don't envy other people's good figure, don't complain about your own big belly, stop dreaming, start acting!
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Health comes from knowledge and attitude, but ultimately it is achieved by behavior
.
So don't envy other people's good figure, don't complain about your own big belly, stop dreaming, start acting!
