Oil, that is, fat, is mainly animal and vegetable oils that people consume daily. Fat is a part of lipids. It is not only an important component of our body, but also an important nutrient in our diet. The fat or oil in the food can not only improve the color and flavor of the food, but also increase the feeling of fullness. Food fat also contains various fat-soluble vitamins, such as vitamin A, D, E, K and so on. Fat is not only a food source of these fat-soluble vitamins, but also promotes their absorption in the intestines. The fat in food also provides energy for the human body and is also a material for the body to synthesize fat. Fat is also an important constituent of the body. The fat in the body is also the energy "storehouse", which is the main place for the body to store and supply energy. It can also help us maintain a normal body temperature, fix and protect important organs in the body.

Since oil is necessary, you may ask, why should we reduce oil? This is because although it is necessary, the intake should also follow the principle of "moderate is better, excessively harmful". Eating too much oil can cause health problems. If we eat too much oil, the first health problem we think of is excess weight. Too much fat, especially animal fat intake, can lead to obesity. Obesity is a risk factor for many chronic diseases such as diabetes, hypertension, and dyslipidemia. Therefore, eating too much oil will increase the risk of these chronic diseases.

1. Learn to use the oil control pot to control the intake of cooking oil

Pour the cooking oil that the whole family should consume every day into a graduated oil control pot, and use the cooking oil from the oil control pot. Adhere to the family's ration of oil and control the total amount.

2. Use more and less oil cooking methods

When cooking food, choose methods that do not use or use a small amount of oil as much as possible, such as steaming, boiling, stewing, braising, simmering, cold dressing, rapid stir-frying, etc. Using the method of frying instead of frying can also reduce the intake of cooking oil.

3. Eat less fried foods

Do not eat fried foods, or reduce the frequency of eating, such as fried chicken legs, French fries, fried chicken wings, fried dough cakes, etc.; when dining out, take the initiative to ask restaurants to put less oil and order less fried dishes.

4. Use less animal fat

It is recommended to reduce the amount and frequency of use of animal fat, or use vegetable oil instead; when using vegetable oil, it is recommended to use different types alternately.

5. Limit trans fatty acid intake

Most of the trans fatty acids in the diet come from margarine, shortening, margarine, etc. Western-style cakes hidden in our daily lives such as butter cakes and breads, baked goods such as biscuits, crackers, and fried foods such as French fries , Fried chicken nuggets, and processed foods such as chocolate candies and ice cream. It is recommended that the daily intake of trans fatty acids should not exceed 2g. Therefore, eat less of the above foods.

6, do not drink vegetable soup

When cooking dishes, part of the fat will remain in the vegetable soup. It is recommended not to drink vegetable soup or eat rice with soup.

7.pay attention to the nutritional composition of food

Learn to read the nutritional composition table. When buying food in the supermarket, choose foods with low fat content and no trans fatty acids. You can pay attention to the ingredient list of packaged food. If there are words such as hydrogenated oil, margarine, shortening, etc., it means that the food contains trans fatty acids.