Taste fragrant crisp slide food to eat less

Beijing chaoyang hospital dieticians SongXin

Sources: health

        The world health organization recently published site, according to new research strict food standard can make cardiovascular disease cause of mortality by 20%. The study proved that some processed food, junk food and canned foods rich in saturated fatty acid, trans fatty acid, heat and salt, long-term edible, risk of cardiovascular disease risk will more than double; Strictly control the dosage of the above ingredients, and increase fruit and vegetable intake, can reduce the morbidity and mortality of cardiovascular disease.

        Our country common and dietary nutrition related cardioascular disease is high blood pressure, stroke and coronary heart disease. In 2006, China's population causes of death, cardiovascular disease accounted for about a third, urban and rural people become the first cause of death. Cardiovascular disease is a way of life disease, and diet have very close relationship, especially with dietary fat intake related.

        Saturated and unsaturated fatty acid intake to equilibrium

        People's Daily food cooking oil including vegetable oil and animal fat, the basic composition of the substance is fatty acid, due to the different kinds of fatty acids, the health impact of different also. According to the degree of saturation of fatty acids can be divided into saturated fatty acid, monounsaturated fatty acids and polyunsaturated fatty acid.

        Diets saturated fatty acid intake significant effect on blood lipid level. Blood lipid levels, especially serum cholesterol leels are important factors to hardening of the arteries, and dietary in saturated fatty acids is make serum cholesterol main fatty acid. The daily diet, pork, beef, and mutton fat so as to form a saturated fatty acid is given priority to, unfavorable to disease of heart head blood-vessel, overweight, obesity and other diseases prevention. Compared with livestock meat, fish, poultry fat content is relatively low, the unsaturated fatty acid content is higher, especially the fish, contain more polyunsaturated fatty acids, to prevent dyslipidemia and heart cerebrovascular disease plays an important role, so appropriate as a preferred food.

        Monounsaturated fatty acids can reduce serum cholesterol and low density lipoprotein cholesterol. Epidemiological studies have observed edible olive oil more Mediterranean coast residents although fat intake is very high, but a lower mortality of coronary heart disease. Also, the inhabitants of Italian cooking oil with olive oil is given priority to, the incidence of coronary heart disease is lower than other European countries. Olive oil, tea oil is including single unsaturated fatty acid many edible oil.

        Polyunsaturated fatty acid exists in all kinds of vegetable oil, the replacement saturated fatty acid can make serum cholesterol drops, especially in order to contain the omeiga (omega) -three fatty acids in the EPA and DHA as the main sources of deep sea fish oil, by reducing serum triglyceride and extremely low density lipoprotein and the way such as antithrombotic on cardiovascular protection. But excessive intake of polyunsaturated fatty acid easy oxidation, produce the lipid peroxide, adverse to health, the intake shall not exceed 10% of the total energy. The WHO recommends that, dietary in saturated fatty acid ︰ monounsaturated fatty acids ︰ polyunsaturated fatty acid should be equal to 1 ︰ 1 ︰ 1.

        Trans fatty acid intake does not exceed 1% of the total energy

        Fatty acid according to its different space structure, and can be divided into cis fatty acids and trans fatty acid. Because of fears that exist in animal oil of saturated fatty acid will give heart to bring threat, vegetable oil and high temperature stability and can't long time storage, so the scientists use hydrogenation process, will liquid vegetable oil change for solid state, namely hydrogenated vegetable oil. This not only to increase product warranty, and stable food flavor. But in the process also produced a trans fatty acids, and the higher the temperature, the longer the time, the trans fatty acid proportion also is higher.

        Trans fatty acids in food is the main source of margarine and shortening. Trans fatty acid intake can increase as low density lipoprotein, reduce the high density lipoprotein, increased the risk of atherosclerosis and coronary heart disease risk. The WHO recommends that should be controlled as far as possible in the diet trans fatty acid, the biggest intake does not exceed 1% of the total energy.

        The dietary trans fatty acid intake often and saturated fatty acid combined calculation, shall not exceed 10% of the total energy. Generally speaking, taste very sweet, crisp, and slippery much oil food it is possible to use the partially hydrogenated vegetable oil, rich in hydrogenated vegetable oil food might have trans fatty acids, such as biscuits, chocolate pie, egg yolk, ice cream, milk tea, coffee mate, etc.

        Nonmetal accessory unfavorable and overmuch food intake

        Dietary patterns and cardiovascular disease is directly related to the occurrence of, high fat high salt diet, lack of vegetables and fruits, excessive drinking and other bad eating habits in the disease process plays a very important role, and long-term excessive consumption of certain processing food, junk food will increase dietary risk factors. Because these food usually contains high quantity of heat, high sugar, high salt, lack of vitamins, minerals, and dietary fiber and essential fatty acid nutrition ingredient and so on, easy to let a person be in imperceptible in fat, which is unfavorable to slow disease prevention.

        Fried food energy density high, with a high oil and oxidizing substance, is causing high blood fat and coronary heart disease (CHD) of the most dangerous food.

        Canned foods the nutrients destroyed, nutritional value shrink.

        Pickle sodium salt content is high, give rise to an increased risk of high blood pressure.

        Processing of meat ham most products for high sodium food, a large number of eating too much salt can lead to intake, increasing the risk of high blood pressure. Fat and animal innards kind of food is contains a certain amount of high quality protein, vitamins and minerals, but contains a large number of saturated fatty acid and cholesterol is lead to the risk of coronary heart disease the most important dietary factors, eat a large amount for a long time will be significantly increased the risk of developing cardiovascular disease.

        Cream products energy density is high, but the nutrient content is rich, mainly for the fat and sugar, often eat butter products can lead to weight gain.

        Instant noodles belongs to the high salt and high fat and low vitamin, low mineral food, on the one hand, salt content is high, can increase the risk of high blood pressure, On the other hand contains a certain amount of trans fatty acids, on the cardiovascular adverse.

        Frozen dessert cream, sugar content is high, easy to lead to obesity.