Recently, the food nutrition circle has been very active. The smoke of the debate on the carcinogenesis of red meat and processed food has not yet dispersed, and the war of edible oil causing disease is rising again.

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this time came from a report in the Telegraph on November 7, 2015. There was a professor of bioanalytic chemistry at the University of de Montford, Martin Grootveld said that vegetable oils produce a large number of aldehydes during high-temperature cooking, and aldehydes have potential toxicity. Cooking with vegetable oils such as corn oil or sunflower seed oil may lead to a variety of diseases including heart disease, cancer and dementia. Therefore, he recommends using olive oil, coconut oil, butter and even lard instead of ordinary vegetable oil. What is the significance of the views and suggestions of

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to us? Are we getting shot? Next, we will analyze it. What oil do we use?

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cooking oil can be divided into animal oil and vegetable oil. The animal oils often used by Chinese residents include lard, tallow or lanolin. The vegetable oils often used include peanut oil, soybean oil, rapeseed oil, sesame oil, and in recent years, corn oil, olive oil, sunflower seed oil, etc. In addition, there are blended oils that “blend” several oils together. In the era of

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, the supply of edible oil for most households in China was limited. At that time, oil, salt and sugar were supplied by ticket, so it was very difficult to eat more oil. Since the reform and opening up in the 1980s, China’s economy has developed rapidly, people’s living standards have been constantly improved, and food supply has become increasingly rich. People can buy what they want. Many families often use oil excessively or excessively when cooking. The survey found that in the past 30 years, the consumption of vegetable oil of urban and rural residents in China has increased. At present, the average consumption of cooking oil per person per day has reached more than 40 grams, which has exceeded the recommended amount of 30 grams in the dietary guidelines for Chinese residents. Excessive fat intake is one of the risk factors of obesity, hyperlipidemia, atherosclerosis and other chronic diseases. Excessive consumption of edible oil is a common nutritional problem of urban and rural residents in China. According to the dietary guidelines for Chinese residents, the consumption of cooking oil should be reduced. Summary of

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: corn oil and sunflower seed oil are not our main oils. How do we use oil? In the cooking process of

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, the production of harmful substances is related to the cooking methods and food used for cooking. If the oil temperature is too high, more than 180 degrees, aldehydes and other substances will be produced. Different oils produce different amounts of these substances at the same temperature. The cooking methods of

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in European and American countries are monotonous, mainly frying and frying. There are various cooking methods in China, including frying, frying, stewing, frying, frying, boiling, etc., and there are more than 20 basic methods. Therefore, our diversified cooking methods virtually avoid the production of these harmful substances. Of course, our traditional fried dough sticks, fried cakes and dry fried things need our attention. “Dietary guidelines for Chinese residents” points out that fried food should not be eaten more. Summary of

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: we also have fried food. We should eat less or not. Why eat oil?

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cooking oil is one of the indispensable food in our daily life. The food cooked by cooking oil not only changes from raw to cooked, improves taste, but also promotes appetite and increases satiety.

from the point of view of nutrition, cooking oil is very important to human:

(1) provides energy;

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(2) provide fat. Animal oil contains about 90% fat and cholesterol. Vegetable oil generally contains more than 99% fat and no cholesterol, and is the primary source of vitamin E for Chinese residents.

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(3) fat is an important component of human body. 14% – 19% of a healthy adult’s weight is adipose tissue, which protects all organs of our body, and subcutaneous adipose tissue can maintain constant body temperature.

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(4) lipids are the main components of brain and nervous system, and have an important relationship with human fertility;

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(5) the absorption and utilization of fat soluble vitamins A, D, e, K are also inseparable from fat. Summary of

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: it is useful to eat oil.

4. Vegetable oil vs. animal oil?

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have different effects on health due to the different types of fatty acids contained in animal and vegetable oils. Generally speaking, the higher the saturation degree of fatty acid, the longer the carbon chain, the higher the melting point of fat. Animal fat contains a lot of saturated fatty acids, which are solid at room temperature, such as pig, cattle, sheep oil and so on. A few plants such as coconut oil and palm oil also contain saturated fatty acids. High intake of saturated fatty acids is the main reason for the increase of blood cholesterol, triglyceride and low density lipoprotein cholesterol. Animal fat in saturated fatty acids and cholesterol content is high, should eat less. There are many unsaturated fatty acids in

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plant fats, which are liquid at room temperature, such as soybean oil. Unsaturated fatty acids, including monounsaturated fatty acids and polyunsaturated fatty acids, are beneficial to human health. The essential fatty acids that the human body needs are polyunsaturated fatty acids, which can synthesize DHA and EPA. DHA and EPA can improve children’s learning skills and memory. In addition, unsaturated fatty acids can reduce blood lipids, improve blood circulation, inhibit platelet aggregation, inhibit atherosclerotic plaque and thrombosis in vivo, which has a good prevention and treatment effect on cardiovascular diseases. The fatty acid composition of

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is different, and the nutritional characteristics of different vegetable oils are different. For example, olive oil and camellia seed oil are rich in monounsaturated fatty acids, corn oil and sunflower seed oil are rich in linoleic acid, and soybean oil is rich in linoleic acid and α – linolenic acid. Linoleic acid and α – linolenic acid can reduce blood lipid and cholesterol. Due to the different fatty acid composition and nutritional characteristics of a single oil, it is necessary to change the type of cooking oil frequently and eat a variety of vegetable oils.

Summary: edible oil needs variety.

5. Is the increase of chronic diseases related to less lard intake?

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some time ago, there was a wechat spread, saying that the health of Chinese people was deteriorating due to giving up traditional lard. There are many factors that affect the health of

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, including diet and nutrition, physical activity, environment and so on. The health changes of Chinese residents are mainly related to the changes of lifestyle such as diet, nutrition and physical activities. On the one hand, in the past 30 years, we have been eating less food and more animal food; on the other hand, our level of physical activity is decreasing. Lard and other animal fat are high-energy and high-fat foods. Excessive intake often causes overweight and obesity, and is associated with increased incidence rate of chronic diseases such as diabetes and dyslipidemia. Therefore, the dietary guidelines for Chinese residents point out that they should eat less fat meat and meat oil. Summary of

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: eating dynamic balance can lead to health.

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