Hualong Wang at 13:00 on April 27th, actually reading the ancient documents of many countries and nations, frying as a cooking method is rare, it can even be a kind of food that can be used to show off the rich, so whether it is "junk" According to the values ​​of different subjects, even if the current urban population is prevented from the perspective of chronic diseases, fried foods cannot be completely equivalent to junk foods. It also depends on what oil is used, what is fried, and how it is fried.

What kind of oil

About six or seven years ago I mentioned in the lecture that apart from the amount of oil used, the type of oil is also very important. The limit on total fat supply has also been removed in the latest 2015 edition of the American Dietary Guidelines, and only the 10% limit on saturated fats has been retained.

If an average adult woman is estimated to be 1800 kcal, the saturated fatty acid limit should be within 20g for almost one day, and the share of saturated fat in natural foods should be removed, leaving a share of “fried” that is not much.

If you use 50% saturated fat animal oil, it is very easy to exceed the standard, so at least we have to choose vegetable oil (saturated fatty acids are generally about 15%), so that it is possible to have 20-25 grams of cooking oil "index."

What to fry

The nutrients of foods are often lost during cooking. However, reasonable processing can increase appetite and help the absorption of some nutrients. Therefore, specific analysis is needed.

Compared with other cooking methods using water as a medium, deep-fried oil will have a higher temperature than water, which will cause the food surface to dehydrate faster and the protein will coagulate. Therefore, deep-fried meat products will be more delicious and have a more crispy taste. It is also one of the reasons why fried foods are popular.

In general, the protein in foods can be roughly estimated to be 6% in loss, 12% in fat, and 9% in carbohydrates during normal cooking. The effects of different nutrients are different, and protein and minerals are lost during frying. The amount is very small.

Therefore, the loss of nutritional value of meat products during frying is not large, compared with the fact that some unsaturated fatty acids and antioxidant vitamins are easily oxidized during frying. Therefore, from this perspective, nuts and fruits are not recommended. The use of fried, in contrast to steaming, cooking can soften the plant cell wall, more easily digested and absorbed by the body.

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