The trans fats blocked by WHO are hidden in several foods you eat

On May 14, the World Health Organization called on countries to completely eliminate artificial trans fats in food within five years

As soon as the news came out, it attracted the attention of many domestic consumers

Where are trans fats hidden?

Trans fat, also known as trans fatty acid, is the abbreviation for a large class of fatty acids containing trans double bonds

1.

Mainly ruminants such as beef and mutton as well as milk and dairy products

The data shows that every 100 grams of fresh beef and mutton contains 0.

2.

Mainly include partially hydrogenated vegetable oils, refined vegetable oils, and prolonged cooking at high oil temperatures

Partially hydrogenated vegetable oil is semi-solid at room temperature, has the advantages of high temperature resistance, not easy to deteriorate, can increase the crispy taste of food, and is easy to store for a long time, so it is widely used in processed food

In general, trans fatty acids are less in natural foods, mainly from hydrogenated oils

　　Breads high in fat: shortbread, danish, butter,

　　Fried food: twist, fried dough sticks, hamburgers, moon cakes, instant noodles, etc.

　　High-fat snacks: biscuits, puffs, wafers, puff pastry, egg yolk or strawberry pie, cream cakes, cream sandwiches,

　　Foods named after "non-dairy creamer" or "cream": coffee mate, bubble tea,

　　Half a million people die each year from trans fats

　　Trans fats are the health killers behind food

　　According to WHO estimates, more than 500,000 people die each year from cardiovascular disease due to trans fat intake

　　Studies in recent years have found that trans fats increase LDL cholesterol levels, as well as triglycerides and lipoproteins, all three of which are linked to heart disease
.

　　It also reduces levels of protective high-density lipoprotein, which makes platelets more sticky and prone to blood clots, which can lead to heart disease and more
.

　　Compared with other foods, trans fats can cause 2 times, 3 times, or even 4 times the serious harm, leading to an increased incidence of heart disease
.

　　There are indeed some studies in the literature on the health effects of trans fats and obesity, cancer, diabetes, growth and development, reproductive health, Alzheimer's disease, depression, violent tendencies, etc.
, but the results of the studies are inconsistent or the evidence is insufficient, so Academia is still inconclusive
.
The consensus of the academic community is that trans fats are not essential nutrients for the human body and have obvious potential health hazards
.

　　The daily intake should not exceed 2.
2 grams

　　The harm of trans fat to health is the result of long-term accumulation.
As long as you don’t eat much, the risk to health is controllable.
The key is to control the amount
.

　　In order to avoid the risk of excessive intake of trans fat, the World Health Organization has recommended that the energy supply ratio of trans fat should be less than 1%, which is about the same for an adult who needs to consume 2000 kcal of energy per day.
Eat 2.
2 grams of trans fat
.

　　3 Tips to Avoid Trans Fats

　　1.
Control the amount of vegetable oil used

　　According to the survey, about 29% of the trans fats eaten by the Chinese come from beef, mutton and dairy products, nearly 50% from vegetable oils, and the rest from other processed foods
.

　　Although the trans fat content of vegetable oil is much lower than that of butter and butter, Chinese people eat less butter and butter and eat more vegetable oil.
Therefore, Chinese people should pay attention to controlling the amount of vegetable oil used in cooking
.

　　2.
Learn to read the food ingredient list

　　Common "vests" of hydrogenated oils in the label ingredient list include: hydrogenated XX oil, partially hydrogenated XX oil, XX shortening, margarine, vegetable butter, meringue.
.
.

　　When consumers buy packaged food, if the ingredients listed above are included in the ingredients list, they should pay more attention to the nutrition information list on the label, and can choose foods that do not contain trans fat or have a low trans fat content
.

　　3.
Avoid high oil temperature

　　When cooking, avoid high oil temperature and repeated frying
.
The oil temperature should be controlled at 150°C~180°C.
While putting the oil in the pot, you can insert a chopstick into the oil, or put a small piece of shredded onion.
Ready to eat
.