Chinese food cooking can cook the world’s best dishes, which is well known, but what people don’t know is that the biggest drawback of Chinese food cooking is the use of too much oil, which causes excessive intake of fat in the diet, which prevents Chronic diseases are not good. In fact, fat is a general term. It contains several members, including saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. Generally speaking, saturated fatty acids are harmful to health, monounsaturated fatty acids are good for health, and polyunsaturated fatty acids are "middle", of course, their quality is relative, the number is critical, which is too much not good. According to the recommendations of the Chinese Nutrition Society, the ratio between the three should be 1:1:1. This ratio refers to all fats in the diet, including fats in animal foods such as fish, egg and milk (mainly saturated fatty acids), as well as fats in cooking oil and other plant foods (mainly unsaturated fatty acids) ). How to achieve this ratio in the diet?

　　 First of all, don’t eat too much animal food, especially eat less meat oil, fat and giblets that contain a lot of saturated fatty acids. Human health requires a certain amount of saturated fatty acids, which is correct, but it must never be concluded that "people should also consume some meat or fat every day," because we eat from meat, eggs, milk and other foods. Saturated fatty acids are enough. (Vegetarians may be the exception).

　　Secondly, people often ask me, is soybean oil or peanut oil better? Which cooking oil is better to eat? In fact, no oil is perfect. Soybean oil, peanut oil, rapeseed oil, sesame oil , Corn oil, olive oil, sunflower oil, linseed oil, etc., due to the different fatty acid composition and nutritional characteristics, there is no difference in nutritional value, not to mention that nutrition has always advocated that food should be as diverse as possible. Because of its simplification, the “Dietary Guidelines for Chinese Residents 2007” recommends: “You should always change the type of cooking oil and eat a variety of vegetable oils.” That is to say, don’t always eat one cooking oil, and diversify the kitchen oil bottles. For example, after many people know that olive oil is good, they change all cooking oil to olive oil. Olive oil contains a large amount of monounsaturated fatty acids, which is indeed beneficial to the prevention of cardiovascular and cerebrovascular diseases, but it contains essential fatty acids. Saturated fatty acids) less, long-term single consumption may lead to lack of essential fatty acids.

　　Finally, it is advocated to eat a variety of vegetable oils to achieve a balance between different fatty acids. Although complex calculations can achieve precise balance, it is too much trouble. It is a simple and effective method to mix and eat various oils (reconciled oil). The Chinese Resident''s Dietary Guidelines 2007 recommends to choose a blended oil with a reasonable ratio of fatty acid types and contents.