一招教你判断烹调油摄入是否过量

Core Viewpoint - The article emphasizes the importance of controlling cooking oil intake to reduce the risk of chronic diseases such as cardiovascular diseases and metabolic syndrome, while also highlighting the need for a balanced approach to different types of cooking oils [1]. Group 1: Cooking Oil Intake Guidelines - The recommended daily intake of cooking oil is 25-30 grams, equivalent to 2-3 standard white porcelain spoons. Exceeding this amount is considered excessive [2]. - For a family of three, the suitable daily oil intake is approximately 80 grams, based on a 5-liter cooking oil container weighing about 5000 grams, which would last around 62 days under normal consumption [2]. Group 2: Types of Cooking Oils - Cooking oils are primarily categorized into animal oils and plant oils. It is advised that middle-aged and elderly individuals, as well as those with cardiovascular issues, primarily consume plant oils and limit animal oils for better health [3]. - While plant oils are rich in unsaturated fats, excessive intake can lead to oxidation and the accumulation of peroxidized fats in the body, increasing the risk of conditions like cerebral thrombosis and myocardial infarction [3]. Group 3: Healthy Cooking Practices - A diverse range of cooking oils should be used, including olive oil, soybean oil, canola oil, sunflower oil, and corn oil, to promote a balanced diet [4]. - Cooking methods should be adjusted to include less oil, favoring techniques like cold dishes, steaming, and stewing over frying [4]. - Maintaining appropriate oil temperatures is crucial to prevent harmful smoke and nutrient loss; a practical indicator is when the oil surface shows slight ripples or when scallions begin to turn light yellow [4]. - Reducing oil usage in cooking habits is encouraged, such as minimizing oil in dumpling fillings and opting for lighter main dishes [4]. - Switching from traditional iron pans to non-stick pans can significantly reduce the amount of oil needed without compromising food quality [4].