"Fat" is the culprit of obesity. Many people who lose weight are afraid to touch oil, but is it healthier to eat "boiled meals" instead? Experts point out that "oil-free" is actually a big mine for weight loss. Eating boiled meals for a long time is not necessarily healthier, and may also lead to serious constipation problems.
Family physician Xu Shuhua pointed out that if there is a lack of "oil" in the diet to help lubricate, it will easily lead to constipation. In addition, lack of oil will also affect the production of hormones. If the hormones are disturbed, women may have menstrual disorders or even stop menstruation , and possibly infertility.
Song Minghua, a nutritionist, also explained that oil is an important nutrient in the body. The three major nutrients that the human body needs are carbohydrates, protein and oil; oil is the slowest nutrient for intestinal digestion and absorption. If there is no oil in the diet at all , it is easy to feel hungry, and if there is oil, you will feel full and resistant to hunger; and when you lose weight, the most fear is the appearance of hunger, so there is an extreme lack of oil in the diet, and hunger will appear soon.
Song Minghua further stated that there are many "fat-soluble nutrients" in the body that must be effectively absorbed and utilized in the presence of oil, including vitamin A, which is an important component to maintain the health of the epithelial mucosa and the health of the eyes And vitamin D is involved in the absorption of calcium in the body and maintains bone health; vitamin E is related to reproductive ability and immune function; vitamin K is directly related to the body's blood coagulation function; and modern eye protection is very important The "lutein" is also partial fat soluble. Therefore, the lack of fat in the diet will also reduce the utilization of these nutrients.
Xu Shuhua also added that eating boiled meals for a long time can easily lead to a lack of water-soluble vitamins. Taking vitamin C as an example, if it is boiled with water, about 30% of the nutrients will be lost, and if it is fried with oil, about 20% of the nutrients will be lost; not only vitamin C, but also vitamin B will be eaten for a long time. situation.
Also, many people think that gallstones are caused by eating too much oil. Xu Shuhua emphasized that even if you don't eat oil at all, there will be gallstones. The reason is that the bile in the gallbladder needs a little oil. To stimulate and eliminate, if you do not eat oil at all, it will always accumulate in it, and it will be more likely to cause stones to form over time.
Schematic／
Since you can't eat boiled meals for a long time, how do you eat healthy to lose weight? Song Minghua mentioned that to lose weight or lose fat is not to eat oil at all, but to consume "good oil". The Ministry of Health and Welfare recommends that among the 6 categories of Chinese people’s daily dietary guidelines, one of them is fats and oils. We should eat about 3-7 teaspoons of fats a day. If the intake is insufficient for a long time, it may affect the normal function of the body.
So whether you want to lose weight or keep healthy, the right amount of fat is important! Song Minghua suggested that if you really want to lose weight, you can reduce the amount of fats and oils slightly, but you can't completely eliminate them. In the process of losing weight, you should be smart about consuming fats and oils. You can start from the cooking method. grilled, steamed, brine, steamed way is more suitable.
In addition, chicken skin, oily parts of meat, pig feet, hoofs and other very fatty parts should be avoided as much as possible; the choice of oil should be appropriate to eat nut oil, bitter tea oil, olive oil, these are very good fats . Finally, Song Minghua reminded to grasp the two major principles of the weight loss process:
1. Appropriately reduce the use of oil. 2. Pay attention to the source of oil, choosing good oil can make weight loss smoother.
◎ Image source/Provided by Dazhi Image/shutterstock
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