I believe that many three high people have heard such words: eat less oil, fat this thing is not good, can not eat as far as possible not to eat! People with high triglycerides in the physical examination should pay more attention to the fact that they don’t eat fat, they only put vegetable oil in cooking, or even do not put oil. They try their best to reduce the intake of fat. They think that not only does blood fat go down, but also they can lose weight. It seems that the whole person has gradually relaxed a lot.
It’s a pity that if you don’t eat fat, you can’t get your blood lipids down. On the one hand, excess fat is not just the fault of fat. Protein and carbohydrates can also produce heat. If you eat too much of these things, you will still have a surplus of total calories, which will be converted into fat. For example, if you don’t eat meat, rice and noodles are no less, and juice and sweet drinks are also drunk, the blood fat will not fall down as you wish.
On the other hand, vegetable oil is better than animal oil. For example, the unsaturated fatty acid of olive oil accounts for 80% of the total fat, which is relatively better for patients with hyperlipidemia. However, no matter olive oil, walnut oil, corn oil, soybean oil, tea oil, grape seed oil and other high-quality vegetable oils, are the same as lard and beef and sheep oil, which generate 9 kilocalories per gram of oil. Animal oil is not to eat, vegetable oil to eat do not pay attention to the amount, the same is not conducive to the control of blood lipids.
Even if you are perfectly oil-free, your protein and carbohydrates are well controlled, and you are not running for good health. We know that a healthy diet emphasizes balanced nutrition. Vitamins, minerals, trace elements and other nutrients are indispensable. However, fat soluble vitamins such as vitamin A, vitamin D, vitamin E and other fat soluble vitamins in vegetables and fruits, as the name suggests, are dissolved in fat. If you don’t eat fat, you will not eat these vitamins for a long time, It’s easy to be malnourished because of vitamin deficiency. If it’s a fat person, the consequences of malnutrition are more serious than those of thin people.
Triglyceride is high, how to eat ability to come down?
Cooking oil: variety, reduce the total amount
Some people think that peanut oil is fragrant, so they always eat peanut oil; Some people think that the more expensive the oil, the better. They always eat olive oil or linseed oil. In fact, if you use too much cooking oil, even if it’s all olive oil, it’s not necessarily healthy, because according to our Chinese cooking habits, all kinds of healthy ingredients in olive oil are easy to be destroyed, and different types of cooking oil have their own unique fatty acid composition, for example, olive oil has more unsaturated fatty acids, while corn oil has more linoleic acid, It is better to change vegetable oil at intervals to ensure balanced nutrition.
At the same time, no matter how many healthy ingredients are contained in these oils, the premise of good health is always “proper amount”. In the diet guide, the appropriate amount of cooking oil should not exceed 25g per person per day, which is equivalent to about two or three teaspoons of oil in a white porcelain spoon. If it is not well controlled, you can purchase an oil limiting pot and control the oil consumption according to the above scale.
Meat: eat wisely
We all know that we should eat less fat meat, but in fact, the fat content of some meat that looks not fat is not low, especially those with beautiful “patterns”, such as snow beef, mutton slices, fat beef slices, etc., and the white “pattern” on them is essentially white flower fat. In addition, ribs are actually “lean meat” with high fat content. The fat of chicken wings is much more than that of chicken breast. Generally speaking, people love these fat and juicy meat because they have enough fat.
Everyone knows to eat less fried food, but even if there is no “fried” in the name of some dishes, they often have to be fried first. For example, braised dishes, sweet and sour dishes, dry fried dishes, especially dry pot dishes, are almost all soaked in oil. Not only the meat itself, but also all kinds of thick white broth should be less drunk, such as thick white fish soup, broth, bone soup, which contains a lot of fat, it is better to eat meat directly.