I once saw a case that made people think of it, there was a patient with a blood as thick as porridge and died of a cerebral infarction in the middle of the night, and the culprit was a home-cooked dish he often ate- scrambled eggs with tomatoes.
Taking scrambled eggs with tomatoes as an example, many spoon people are accustomed to putting more oil in order to make the dishes more delicious. But then the calories of the dish could be doubled!
Many people make scrambled eggs with tomatoes and put oil twice, the first time is to scramble eggs fragrantly and fried fluffy, and the second time is to fry tomatoes, which is easy to use up 40 grams of oil and become a "fattening dish". If you reduce the cooking oil to 15 grams, a dish can reduce 225 kcal, which is about the same as the calories consumed by walking slowly for an hour.
The latest nutrition and health monitoring data of Chinese residents shows that the average daily intake of edible oil per person in China is 41.8 grams, which is significantly higher than the recommended amount of 25 to 30 grams.
Excessive intake of edible oil, the harm is mainly manifested in two aspects.
01 Direct hazards
Affecting metabolism: A study by Virginia Tech in the United States found that excessive intake of edible oil for 5 consecutive days will change the body's metabolic situation. In the long run, it is more likely to have problems such as obesity, diabetes, and hypertension.
Heart harm: The U.S. Department of Veterans Affairs study found that excessive levels of oil during meals were four times more likely to develop heart discomfort two hours after meals.
Psychological impact: Too much edible oil intake is not good for mental health, easy to make people become more lazy, increase the risk of depression and anxiety.
02 Indirect hazards
The body's inexhaustible energy is stored in the form of fat under the skin and between the organs. The appropriate amount of fat in the human body is conducive to keeping warm and can provide protection and support for organs.
But too much fat, all kinds of health problems will follow.
"Three highs" and cardiovascular and cerebrovascular diseases: Obesity will lead to an increased risk of various diseases, easy to cause metabolic diseases such as hypertension, diabetes, and hyperlipidemia, and induce cardiovascular and cerebrovascular diseases such as coronary heart disease, myocardial infarction, and cerebral infarction.
Menstrual disorders: Compared with European and American women, Chinese women have lower insulin levels, and insulin levels are affected by obesity, which will cause women's menstrual disorders and polycystic ovary syndrome.
Injury to internal organs: Centripetal obesity (thick waist circumference), fat may wrap the internal organs, resulting in fatty liver, kidney failure, heart failure, etc., more harmful.
In fact, bad stir-frying habits not only destroy blood vessels, but also lung cancer, esophageal cancer and bowel cancer are all related to unhealthy ways of stir-frying. Let these diseases take a detour and start by changing the way you cook. In addition to stir-frying with less oil, Xiaobian also has 11 stir-fry experiences to share with you.
1
Hot pan cold oil is healthier
Pour the oil, light the fire, when the oil starts to smoke, put in the onion, ginger and garlic frying pan - I believe this is the "secret" of many people to cook. However, in fact, the high oil temperature will not only destroy the vitamins in the dish, but also produce many substances that are not conducive to physical health, such as trans fatty acids, benzopyrene, etc., some of which are carcinogenic.
The correct approach should be to heat the pan with cold oil, first heat the pot, and then pour the oil, then you can stir-fry. At this time, the oil temperature is about 150 ° C, the oil is just rolling from the four sides to the middle, or when the vegetable leaves and green onions are added, even bubbles appear around.
2
After stir-frying, brush the pan and stir-fry
Many people in the process of stir-frying, have such an experience: just fried greens, no oil, the pot is also clean, then continue to use it!
The surface of the seemingly clean pot will be covered with grease and food scraps. When heated again at high temperatures, carcinogens such as benzopyrene may be produced. And when you don't brush the pot and then stir-fry, you will find that the remaining dishes in the pot are easily charred, which also has certain carcinogenic hidden dangers. Therefore, after frying, be sure to brush the pot and then fry, don't be lazy.
3
Stir-fry vegetables in a pan to save fuel
80% of China's household edible oil is exceeded, and the oil is eaten too much, not only is it easy to gain weight, but also diseases such as high blood lipids and arteriosclerosis will follow. Using a pan can help us reduce our intake of cooking oil.
Ordinary round bottom pot, pour in 30 grams of oil is not too much, 25-30g is the recommended intake per person per day to cook ("2016 Chinese residents dietary guidelines"), the general home kind of porcelain soup spoon, about two spoons. While in a pan, such as fried poached eggs, four poached eggs are made with only 5 grams of oil. After the oil is put into the pot, a turn, it will cover the whole pot, beat four eggs into it, put some salt, and then turn over, add water when the oil is gone, so that the top is crisp, the bottom is also cooked, the taste is not bad at all, and the whole family uses 5 grams of oil.
4
Add salt when the stir-fry comes out of the pan
Eating more salt, the sodium ions entering the body increase, resulting in a series of changes such as increased blood volume, increased burden on the heart, and increased vascular pressure, which eventually leads to an increase in blood pressure. The amount of salt eaten per person per day should be strictly controlled within 6 grams.
Put salt in the dish, put salt when it is ripe, or put it again before it comes out of the pot. In this way, even if the amount of salt is small, the salty taste can be very prominent, and it does not affect the nutrition. Putting salt too early will cause too much juice in vegetables to flow out, which will not only cause nutrient loss, but also make the dish collapse and affect the taste; meat salt too early, it will make the protein solidify prematurely, not only difficult to digest, the umami taste of the soup can not penetrate.
5
Do not fry in a non-stick pan
The general non-stick pan is basically no problem when stir-frying vegetables at low temperature and low heat. However, afraid of high temperature frying, its surface has a polytetrafluoroethylene coating, if the temperature of the frying pan exceeds 300 ° C, it is easy to cause the decomposition of harmful components in the coating, which is not conducive to human health.
6
The range hood should be turned on and off first
In middle-aged and elderly women who have been exposed to kitchen heat fumes for a long time, the risk of lung cancer increases by about 2 to 3 times, and the harm is no less than that of smoking. Therefore, when stir-frying, we must pay attention to opening the window for ventilation and turning on the range hood.
It takes time for the hood to exhaust the exhaust gas, do not wait until the kitchen fumes are around to think of opening the hood, be sure to turn on the range hood before starting fire, and let the hood smoke for another 3 to 5 minutes after frying, which will help completely suck away harmful substances.
7
Some dishes are healthier when simmered
Covering the lid when stir-frying not only helps to reduce the amount of oil used, but also makes the food cook faster. Vegetables with a solid texture such as cauliflower, potatoes, eggplant, beans, and carrots are often not easy to cook and need to be stir-fried repeatedly. The longer it can be fried, the more nutrients are lost. Therefore, it is best to use the way of stewing, add some water to stew after stir-frying, the temperature in the pot is higher, the use of stir-frying is greatly shortened, the taste is original, and the nutrition is better. Some vegetables with more starch content, such as potatoes and yams, are easier to digest and absorb after stewing.
8
Don't stir-fry the rest of the oil
Many people are reluctant to pour out the fried oil, and will also use it to continue to stir-fry or fry, which is actually very undesirable. Repeated use of the oil, there will be residual carcinogens in the oil, mainly benzopyrene components, but also some aldehydes, heterocyclic compounds and so on.
Therefore, food oil is best used only once, and at most 2-3 times when the oil temperature is controlled.
9
Quickly out of the pan and then put the soy sauce
Soy sauce that contains sodium glutamate, which is very fresh, should be put out of the pan soon. Because sodium glutamate is not resistant to high temperatures, once the temperature is too high, it will become sodium pyroglutamate, which is not only umami loss, but also bad for the human body. It's okay to stew food in soy sauce, but use soy sauce as little as possible for high-temperature frying. Moreover, the sodium content of soy sauce is also high, and attention should be paid to reducing the amount of salt used in soy sauce.
10
Add a little starch to protect vitamin C when stir-frying
Vegetables are cooked for 3 minutes, of which VC loses 5% and 10 minutes up to 30%. When stir-frying, try to do rapid stir-frying, and you can add a small amount of starch when cooking, which can effectively protect VC. Or add vinegar, which avoids the loss of vitamin C in vegetables, which blocks the formation of nitroso compounds, a substance that can cause cancer in the digestive tract.
11
Iron pot stir-fry less iron
The iron dissolved in the iron pot is non-heme iron, and the proportion that can be absorbed by the human body is not high, about less than 3%. What is needed for human blood and can be more effectively absorbed is heme iron, so even if the iron pot is used for a long time, it cannot achieve a good iron supplementation effect.
Don't put the hope of iron supplementation on the pot, daily animal liver, a variety of lean meat, eggs, milk and a variety of soy products and other high-protein foods, have a good iron supplementation effect. As long as normal people ensure a healthy diet, they generally do not have symptoms of iron deficiency.
In addition, the following methods can help you cook a low-oil, low-calorie food.
01 Eat raw: 100% preserve vitamins
Eating vegetables raw retains 100% of its vitamins and minerals, as well as a variety of active health factors. Vegetables with crisp texture, low oxalic acid and tannin content, such as lettuce, bitter lettuce, cucumber, tomato, purple cabbage, etc. are more suitable for raw eating.
Tip: Choose vegetables from reliable sources and wash them before serving.
02 Steamed eating: nutrient retention is comprehensive
Steaming vegetables is almost the most comprehensive cooking method to retain nutrients, and meat dishes and vegetarian dishes can be used for steaming.
To make cold vegetables using the steaming method, you can first steam the ingredients, and then pour the juice, such as greens, cabbage, etc. can be steamed and poured with simmered soy sauce.
For hot dishes, there are different heating methods such as soup steaming, water steaming, and steaming in the air pot, as well as seasoning methods such as sauce steaming, steaming with powder, steaming glutinous rice, and steaming with fillers.
Tip: Try to lay out as much as possible to allow steam to come into contact.
03 Blanching, boiling, boiling: "Soup" is also very nutritious
Boiled cooking includes boiling, boiling, blanching, etc., relying on water to heat food, suitable for all foods.
Ingredients with a more tender texture, such as leafy vegetables, can be blanched for a short time. When the amount of vegetables is large, it should be blanched in batches to shorten the heating time as much as possible and reduce the loss of nutrients.
Ingredients with older textures, such as potatoes and meat, can be simmered for a long time.
Tip: When boiled, there will be a lot of water-soluble nutrients in the soup, such as vitamin C, vitamin B2 and folic acid, etc., it is best to drink the soup.
04 Stir-fried to eat: speed is the key
Stir-frying is faster, and the loss of water-soluble vitamins in ingredients is usually less than that of the stew method.
Put less oil so as not to significantly increase the fat content of the dish and cause the loss of carotenoids.
Stir-frying is fast, so it's best to use ingredients that are crisp and easy to cook, or cut the ingredients into thin slices.
Tip: It is also important to control the oil temperature, and it is best to put vegetables when the oil is about to smoke and has not yet smoked.
05 "Press" to eat: retain antioxidants
Compared with atmospheric cooking, pressure cooker cooking is not only simple and fast, but also because the pot body is sealed, it is conducive to preserving the antioxidant active ingredients in the ingredients.
High-pressure cooking is suitable for ingredients that require a long period of simmering, such as beef, grains and legumes, and the loss of vitamins is slightly less than atmospheric pressure.
Before use, carefully check whether the valve seat air hole of the pot lid is unobstructed and whether the safety plug is intact.
Source: Comprehensive Life Times, Health Times
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