[Enough science] Three subtractions and three health： excessive oil intake, be careful of these five diseases.

　　Data show that from 1982— In 2015, the cooking oil intake of Chinese residents showed an upward trend. In 2015, the daily cooking oil intake per standard person reached 43.2 grams, much higher than the recommended 25-mdash; 30 grams According to the Report on Nutrition and Chronic Diseases of China Residents (2020), the average daily energy source of China residents is 34.6%, and that of urban residents is 36.4%, both exceeding the recommended 30%.

　　The fat in food can increase satiety, improve the sensory properties of food, and provide fat-soluble vitamins. So, what are the hazards of eating too much oil? Professor Zhao Dong from Beijing anzhen hospital, affiliated to Capital Medical University, said that excessive fat intake easily leads to fat accumulation, which in turn brings a series of negative effects, such as overweight and obesity, metabolic abnormalities (diabetes, dyslipidemia and other metabolic abnormalities), atherosclerotic cardiovascular diseases, osteoarthritis in the elderly and cancers (such as colorectal cancer and prostate cancer).

　　Dietary Guidelines for China Residents (2022) recommends that healthy adults consume 25-mdash of cooking oil per person per day; 30 grams Experts said that reducing and controlling oil should take action from three aspects: cooking style, diet choice and tool use. When cooking, use less frying, and use more methods such as steaming, boiling, stewing, stewing and cold salad. Learn to use the oil control pot, adhere to the household quantitative oil use, and control the total amount. Diet should be light, pay attention to the collocation of meat and vegetables; Learn to read the nutrient composition table, and choose foods with low fat and no trans fatty acids when purchasing food. (Photo Design/Liu Jingjing Proofreading/Liang Yaqin)