At present, the large amount of cooking oil intake of most residents in our country has become one of the risk factors for many chronic diseases such as obesity, hyperlipidemia, and atherosclerosis. Restricting the use of cooking oil has become one of the main methods for preventing and treating chronic diseases in our residents. The "dietary guidelines for Chinese residents" recommend that normal adults consume 25 grams or 30 grams of cooking oil daily. But for people accustomed to high-oil cooking, how to use a small amount of oil to make delicious dishes?
Choose a less oily way to cook. As far as possible, choose cooking methods such as steaming, boiling, stewing, mixing, and quick frying; Less frying, instead of frying, can also reduce the amount of cooking oil. In addition, even with the same cooking method, using some tips can achieve the purpose of oil control. For example, before cooking a dish, use boiling water to cover the dish. When frying, only two or three milliliters of oil are placed. After the dish is cooked, water can be added. If it is fried meat, you can thicken it during the frying process. The fried dish tastes good and the oil in the dish is very small.
Choose the right cooking utensils. Can use pan fried vegetables, with 5 grams of oil can be covered with the bottom of the pot, but also increased the contact area between the oil and the dish, the food made is not bad taste, but with a round pot fried vegetables, 30 grams of oil put in also do not feel a lot.
We will continue to use household oils in quantitative quantities and control the total amount. A family of three recommends 525 grams of cooking oil per week, but if family members have the habit of eating out, they should reduce the amount of oil. You can pour the barrel of oil into a graduated oil control bottle or other measuring tools to ensure that you know what you are doing.
Choose vegetable oils and replace them frequently. Animal oil saturated fatty acids and cholesterol content is high, so should choose more vegetable oils, as far as possible without animal oil. Vegetable oils include peanut oil, soybean oil, sesame oil, rapeseed oil, olive oil, corn oil, etc.. Due to their different fatty acid composition, nutritional characteristics are also different. Therefore, the choice of cooking oil should also follow the principle of diversification, often replaced.