Gossip

"If you are vegetarian every day, your blood fat will not be high?"

Many people believe that if blood fat is high, they should eat less meat, less oil, more vegetarianism, or even only vegetarianism.

Rumor analysis

This is not true.

Eating only vegetarian food may not reduce blood fat, but may cause protein deficiency. In fact, meat is not only hidden in fat. Some seemingly vegetarian foods, such as cakes and melon seeds, contain high fat. In addition, frying, frying and other cooking methods will also bring a lot of oil to food. If we consume too much carbohydrate, our body will also synthesize triglycerides, which is an important part of blood lipids. Meat is an important source of protein for us. We should not treat meat as a scourge, but follow the doctor's advice and eat balanced nutrition.

As one of the three high blood fats, hyperlipidemia is our most familiar stranger. It is familiar because there are too many people with high blood lipids, one in three people (the overall prevalence rate is 35.6%), and strange because many people do not know much about blood lipids and do not know what to pay attention to. Some people think that if they are "vegetarian" every day, their blood fat will definitely be reduced. In fact, some people are vegetarian every day, but their blood lipids are still very high. Why?

Vegetarian food also contains a lot of fat

Some foods are high in fat

When it comes to fat, many people only think of meat. But in fact, fat almost exists in most foods at the table and between meals, such as all kinds of cakes and biscuits, snacks, nuts and other snacks such as melon seeds, peanuts, walnuts, etc., all contain fat, and some of these foods have high fat content. So many people don't know the meat flavor in March, but in fact, they don't eat less fat.

  According to the nutritional composition table of a brand of potato chips, there is 10.2 grams of fat in 30 grams of potato chips, and the proportion of fat has reached 34%

   Some cooking methods are very fat

Cooking methods such as frying, frying, and frying use a lot of oil. Especially when repeatedly frying, the oil is heated to smoke, which will produce trans fatty acids. It is commonly referred to as "bad fatty acid". It can make blood vessels grow plaques, or even block blood vessels, leading to myocardial infarction and cerebral infarction, which is more harmful.

3 "Invisible oil" in food

Time is like a sponge. There will always be time, and so will oil. There are many cavities in some foods. These cavities can absorb oil during cooking, resulting in an increase in the oil content of foods. It is also a vegetable. After a plate of cauliflower is fried with green vegetables, the oil of eggplant disappears after a few times of frying. But although eggplant seems to have little oil, its oil content is no less than that of green vegetables. In addition, such as bread slices, steamed buns, bean curd bubbles, lotus roots and potato chips, as well as food wrapped in paste or paste, are also easy to absorb oil.

   The staple food will also be converted into fat

Carbohydrates in staple foods are essential as an important energy source for the human body. However, such as steamed bread, porridge, white bread, noodles, pastries, etc., most of the fiber, vitamins and minerals have been removed during their processing, of which carbohydrates are mainly sugar and rapidly released starch.

When the human body ingests a large amount of carbohydrates, excessive carbohydrates will be converted into triglycerides in the body. Triglyceride is one of the important indicators to measure whether the blood fat is normal or not, is a stored heat source, and is also one of the important risk factors for hyperlipidemia.

Meat is not a monster

Meat contains high-quality protein and has high digestibility, absorption and utilization rate. At the same time, meat is also an important source of vitamins and trace elements, especially iron and vitamin B12. A long-term vegetarian diet may lead to the deficiency of these two nutrients, increasing the risk of anemia and osteoporosis. The protein in the meat helps maintain muscle mass, which is very important for people of any age.

It can be said that meat is an important guarantee to maintain health. The acquisition of high-quality protein in diet is closely related to the daily intake of meat, eggs, milk and soybeans. A vegetarian diet may not be completely healthy.

Recommended diet for patients with hyperlipidemia

  1. Whole grain is recommended as staple food

Whole grain carbon water or coarse grains, such as sweet potato corn, mixed grain steamed bread, whole wheat bread, brown rice, etc., not only contain a variety of vitamins, dietary fiber, etc., but also have a lower glycemic index than refined grains, more stable postprandial blood glucose, and are more conducive to preventing chronic metabolic diseases such as diabetes.

Carbohydrate intake should account for 50%~60% of the total energy. Taking the daily energy intake of adults as an example, 1800~2000 kcal is equivalent to the daily carbohydrate intake of 225~300g.

When eating, don't just stare at the rice and flour, remember to add some color to the table! Coarse grains such as millet, corn, oats, beans such as red beans, mung beans, kidney beans, and potatoes are all treasure houses of dietary fiber, which can help you easily eliminate bad cholesterol in your intestines.

  2 Meat Choose meat with low fat content

However, for animal protein intake, fish and shrimp, skinless poultry and lean meat with low fat content can be properly selected, which can be simply recorded as red meat (beef, mutton and pork) is inferior to white meat (poultry and seafood), those with more legs (beef, mutton and pork) are inferior to those with fewer legs (poultry and seafood), and the internal (viscera) is inferior to the external (muscles); In addition, milk, eggs and beans are also good sources of protein.

  3 Choose a low oil cooking method

In cooking, try to stew, steam, blanch, boil, mix and simmer, even when cooking, do not wait for the oil to smoke before cooking.

The food materials should be cut bigger and thicker to reduce oil absorption. Fried food can be put in oil absorption paper, and can be squeezed to remove oil before eating.

The cooking oil consumption should be 25-30g per day.

   4 Eat less high oil snacks

Eat less high fat snacks, especially those containing "bad fat", such as baked foods such as biscuits, cookies, cakes, egg tarts, crisp bread, snacks such as potato chips, crisps, and various layered pastries and snacks. The crispier, softer and smoother these snacks are, the more saturated fat they often contain.

Take a look at the "Ballad" mirror

"Eating meat will lead to more meat, and eating oil will lead to higher blood lipids". At first glance, we will encounter many such intuitive inferences that are in line with common sense, but this is not the case. The human body is not a simple "container". Anything added more will exist in it. The human body has its own physiological activities and metabolic laws. Many substances are not only present in food, but also can be synthesized by our own body. The regulation process is also complex. However, we only need to remember one simple principle in life - for ordinary people, rich food means healthier.