Eating more is more terrifying than oil and salt, and some countries have banned it! Some of us eat almost every day, no wonder three highs and obesity come here!

Everyone knows that eating too much oil has no benefit at all, ruining the heart and blood vessels, but there is such a existence. One bite is equivalent to seven bites of oil. What is so terrible and anti-human is-trans fatty acids. This name may sound strange to everyone, but in fact we eat every day, the difference is that we eat more and eat less.

The World Health Organization has issued an appeal to all countries: globally, completely stop using artificial trans fats in foods to reduce the risk of cardiovascular disease.

Statistics show that trans fats cause more than 500,000 deaths from cardiovascular diseases globally every year.

There are two main sources of trans fatty acids: one is derived from natural foods, mainly from the meat, fat, milk and dairy products of ruminants such as cattle and sheep. The second is the processing source, which is mainly the hydrogenation and refining process of vegetable oil. In the process of food frying and frying, the oil temperature is too high and the time is too long to produce a small amount of trans fatty acids.

Artificial trans fats are very common in our daily diet. For example, we eat snacks, baked goods and fried foods often contain artificial trans fats. This is because the shelf life of trans fats is longer than that of other natural fats. Therefore, manufacturers often use artificial trans fats. But consumers don’t know anything!

I think everyone would like to know how to eat trans fatty acids. It hides in egg yolk pies, butter cakes, cookies, biscuits, pastries, ice cream, bubble tea, fried foods, and even improper cooking methods will produce trans fatty acids. fatty acid.

Trans fatty acids are harmful

The health hazards of trans fats are accumulating over time. The US Food and Drug Administration has banned the use of "man-made trans fats" in food.

1

Damage to the cardiovascular system

Trans fatty acids can increase low-density lipoprotein cholesterol and reduce high-density lipoprotein cholesterol. Scientific research has found that LDL is the culprit of cardiovascular diseases such as elevated blood pressure and arteriosclerosis.

2

Induced diabetes

Obesity caused by excessive intake of trans fats is mainly concentrated in the "abdomen". Visceral fat will increase very quickly. In other words, such people are particularly prone to "growth"! As we all know, abdominal obesity increases the risk of chronic diseases such as high blood pressure and diabetes.

3

Make people fatter

Researchers have calculated and found that under normal circumstances, people who eat more fat will indeed cause obesity, but in the same amount, the "power" of trans fatty acids in promoting obesity is 7 times the overall average effect of fat, which is that of saturated fat. 3 to 4 times.

In other words, it is easy to understand: eating trans fat has a particularly strong effect on increasing fat. One bite of trans fat is equivalent to eating 7 bites of ordinary fat or 4 bites of fat.

4

Impairs memory

The American Heart Association conducted a survey of 1,000 healthy men under the age of 45 and found that subjects who consumed large amounts of trans fatty acids had the worst scores on the word memory test. Even after considering factors such as age, education level, and depression, this association still exists.

5

Affect fertility

Trans fatty acids will reduce the secretion of male hormones and interrupt the production of sperm in the body. Trans fatty acids can be absorbed by the fetus through the placenta and newborn babies through breast milk, which will affect the absorption of essential fatty acids.

Trans fatty acids can also adversely affect the growth and development of the central nervous system of adolescents and inhibit the synthesis of prostaglandins.

How to avoid trans fatty acids

There are two main sources of trans fats. One is natural food, mainly ruminants, such as beef and mutton, and milk and dairy products; the other is processed sources, including partially hydrogenated vegetable oil, refined vegetable oil, and long-term high-temperature cooking .

The "Dietary Guidelines for Chinese Residents (2016)" recommends that the daily intake of trans fatty acids should not exceed 2 grams. But in fact, if you are not careful, you will overdo it. For example, some of the more popular fresh milk teas on the market have a trans fatty acid content of 4.65 g/100 g. Drink one cup a day (approximately 150 to 200 grams), the trans fatty acids greatly exceed the daily intake limit.

1

Identification vest

Merchants wear a lot of vests for trans fatty acids, such as hydrogenated soybean oil, hydrogenated oil, shortening, vegetable shortening, refined vegetable oil, vegetable butter, vegetable butter, cocoa butter substitutes, non-dairy creamer, creamer, wheat cream, etc. It's it, don't be confused by the name.

Note that when the words "hydrogenated", "refined", "man-made", "plant", "crispy" and other words appear in the ingredient list, be vigilant.

The higher the ranking of the following ingredients on the ingredient list, the higher the content of trans fats.

◆Partially hydrogenated vegetable oil (including partially hydrogenated palm oil, soybean oil, etc.), hydrogenated vegetable oil, refined vegetable oil

◆Shortening, vegetable shortening, high-grade shortening, liquid shortening

Crisp cookies, pies and puffed foods, potato chips can not be eaten, anyway, nutrition experts are reluctant to touch these foods.

2

Marking 0 does not mean nothing

Due to the notorious negative impact of trans fatty acids on health, especially cardiovascular health, relevant laws and regulations in my country clearly require that if hydrogenated or partially hydrogenated oil is added to the food during the production process, the content of trans fatty acids should also be marked in the nutritional composition table .

Many careful people may want to ask. Many foods such as biscuits and egg yolk pies have non-healthy ingredients such as non-dairy creamer and shortening in the ingredient list, but trans fatty acids in the nutrition list One column is 0.

In fact, the content of 0 in the ingredient list does not mean that there is no trans fat. The "General Principles of Nutrition Labeling of Prepackaged Foods" stipulates that if the content of trans fat in every 100g of food does not exceed 0.3g, it can be labeled If it is 0, it does not mean there is no at all.

3

Control oil consumption

The survey shows that about 29% of the trans fats eaten by the Chinese come from beef and mutton, dairy products, nearly 50% from vegetable oils, and the rest from other processed foods.

Although the trans fat content of vegetable oil is much lower than that of butter and butter, the Chinese eat less butter, butter, and more vegetable oil, so vegetable oil has become the "main contradiction". Therefore, the first task of controlling trans fat is to control cooking The amount of vegetable oil.

4

Leftover oil is no longer used for high-temperature cooking

In daily household cooking, avoid excessive oil temperature and repeated frying. Because the oil is heated at high temperature to produce trans fatty acids and toxic oil oxidation products, when the oil is used for high-temperature cooking, the production of carcinogens will increase sharply.

5

Make the sauce yourself

Salad dressing, peanut butter and other sauces are also big players in trans fatty acids, and hydrogenated vegetable oil is often added during processing to make the sauce thick and smooth. Experiments show that 100 grams of salad dressing contains 0.031 to 0.46 grams of trans fatty acids. If you want to save trouble, you can use yogurt instead of salad dressing to make fruit and vegetable salads, which can not only avoid trans fatty acids, but also help supplement the lactic acid bacteria and calcium required by the body. You can also make homemade vinaigrette, a spoonful of sesame oil or olive oil, and half a spoonful of vinegar (white vinegar or red vinegar can be used). Or add some tomato sauce or lemon juice to taste, which is sweet and sour. As for peanut butter, chopped peanuts can be used instead.

6

Snacks are replaced with whole grain cakes

Trans fatty acids are the most prevalent in desserts. Investigations show that nearly 90% of desserts on the market contain trans fatty acids, such as cookies, croissants, egg tarts, and cream cakes. For health, you can make homemade granola and other whole grain cakes instead of pastries, which do not contain trans fatty acids and can also supplement dietary fiber. As long as you don’t add vegetable butter, margarine, etc., just use vegetable oil and put more milk to make it more fragrant.

7

Condensed milk instead of coffee mate

Coffee Mate is the "severe disaster area" of trans fatty acids. The creamer (non-dairy creamer) in the ingredients is a substance that uses hydrogenated vegetable oil as the main raw material. Therefore, it is best not to add coffee mate when drinking coffee, and use milk or condensed milk instead. People with high blood fat can also choose skimmed milk and evaporated milk. It is worth reminding that the common "2-in-1" or "3-in-1" instant coffee on the market is generally a combination of coffee and coffee mate, which contains a lot of trans fatty acids and is not recommended for purchase.