为健康要做好“控油”工作--长沙美食网

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当前位置:星辰在线 > 长沙美食网 > 食疗食补

为健康要做好“控油”工作

http://eat.csonline.com.cn 2006年07月31日09时36分星辰美食网

　　目前，我国城市居民每人每日油脂平均消费量已近50克，是世界卫生组织推荐量(25克)的2倍，个别城市，居民每人每日油脂平均消费量已逼近90克，是推荐量的3.5倍。饮食油多，这决不仅仅是烹饪方式和饮食习惯的小问题，而是事关家人健康的大问题。吃油太多，给我们身体健康带来的负面影响和危害是多方面的，不仅是肥胖，小至青春痘，大至癌症，都与“油多”脱不了干系。

　　吃油过多有哪些危害呢?

　　1、导致肥胖

　　在所有的食品中，油脂的单位热量最高，1克即可产生9千卡的热量，如果每人每天多吃进一茶匙(15克)油，一个月后体重就会增加700－800克，一年就会增加体重近10公斤。一胖百病生，高血压、高血脂、糖尿病、冠心病、脑梗塞等富贵病的发病率就会随之上升。

　　2、易患心脏病、脑中风

　　吃油多，可导致血液中的胆固醇和脂肪酸过多。而这些过多胆固醇和脂肪酸会黏附、沉积在血管壁上，造成动脉硬化，最终会形成血栓。血栓一旦阻塞心血管，就会引起心脏病发作；一旦阻塞脑血管，结果就是脑中风。

　　3、引发癌症

　　有些癌症、如结肠癌、乳腺癌、前列腺癌等，都与吃油过多有着直接或间接的联系。因此，食品药物管理局建议食品生产商，需在食品标签上说明：饮食中释放总量低可减少患结肠癌、前列腺癌的风险。吃进胃里的油脂过多，胆汁也会相应增加分泌。当高脂肪、低纤维的食物进入结肠后，结肠中的一些有害菌可将其中的胆汁分解转化为某种致癌物，从而增加患结肠癌的机会。

　　怎样降低吃油量呢?

　　1、增加营养保健知识的宣传，让人们都了解吃油过多会给人体健康带来的危害，使人们在思想意识上对“油大”产生重视。

　　2、改善烹饪工具，如使用不黏锅、微波炉，这样可少用一些润锅油，从而减少用油量。

　　3、改变烹饪方法，少用油炸、油爆、油炒、油煎，多用清蒸、泡拌、水煮涮等。

　　4、学会油量计算：一茶匙油大约15克，每人每天不得超过二茶匙(30克)。

　　5、从月食用总量上加以控制，三口之家5升量的一桶油，至少要食用两个月。

　　6、少到餐馆饭店用餐，因为餐馆饭店的饭菜都用油量大，另外洋快餐、饼干等也要少吃。

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