The health hazards of dietary fat have always been one of the most concerned issues in the field of nutrition. It has been made clear that excessive intake of fat causes obesity, hypertension, hyperlipidemia, fatty liver, arteriosclerosis, diabetes, tumors, etc. An important reason for the high incidence of chronic diseases. According to the "Research Report on Nutrition and Health Status of Chinese Residents" released by the Ministry of Health in 2004, the proportion of urban residents'' dietary fat supply energy is as high as 35.0 % (A big city like Dalian is as high as 38.4%), far exceeding the reasonable upper limit of 30% recommended by the World Health Organization (WHO), that is, too much fat has become the main problem in the diet structure of Chinese residents.

Generally speaking, too much fat in the diet comes along with the rapid economic development and the continuous improvement of people''s living standards, so it is not only China, but developed or more developed countries have the same problem. But an analysis will reveal that the situation in China is very different from other countries. According to the above report, the proportion of protein energy supply in urban residents'' diets is still appropriate (13.1%), and the proportion of high-quality protein from fish, egg, milk and soy products in total protein is also reasonable (43.3%), which means that the city There are not many high-protein foods such as fish, meat, eggs, and milk in the diet of residents. Where does the large amount of fat in the meal come from? Very simple, it is caused by too much cooking oil (almost 100% fat, no protein). According to the above survey report, Chinese urban residents eat an average of 44 grams of cooking oil per day (Chinese Dietary Guidelines 2007 recommends no more than 25 grams or 30 grams). Of the average daily intake of 85.5 grams of fat among urban residents, more than half (44 grams) are consumed through cooking oil. It can be said that cooking oil has quietly become a "disaster".

　　 Therefore, it is a matter of urgency to control the amount of cooking oil used without delay.

　　The following measures can help reduce the intake of cooking oil in daily life.

　　 1. Use less oil when cooking dishes (not more than 1 tablespoon per person per meal), and use more condiments as appropriate.

　　 2. More cooking methods such as steaming, stewing, frying, microwave, etc., less cooking methods such as frying, frying, and roasting.

　　 3. Don’t put “light oil” when cooking, that is, it is forbidden to release oil twice during cooking.

　　 4. Every meal has at least one cold dish (or dip pickle).

　　 5. Whether you eat at home or in a restaurant, try to eat less fried foods, including fried meat, fried staple food, and fried snacks.

　　 6. When eating at a restaurant, eat less boiled fish, grilled eggplant, tiger skin and pepper, di Sanxian, egg yolk, pumpkin, egg tart, spring onion pancake, pumpkin crisp, etc. . Don''t eat Sichuan dishes and Manchu dishes often seasoned with a lot of fat.