Oil plays a significant role in cuisine, and it is essential for preparing delicious meals. However, excessive consumption of oil and fat can have serious consequences for our health, especially our vascular system.
According to estimates, a person who lives to be 80 years old will consume approximately 80,000 meals in their lifetime, and the amount of oil consumed can reach up to one ton. This is a staggering amount, and its impact on our health cannot be overlooked.
Oil: Delicious for cooking, but detrimental to health
Excessive oil consumption can lead to various risks:
– Direct harm:
Metabolic impact: Research from Virginia Tech University found that consuming large amounts of oil for five consecutive days can alter the body’s metabolism, leading to obesity, diabetes, and hypertension.
Cardiovascular damage: A study by the US Veterans Affairs Department revealed a fourfold increase in the risk of a heart attack within two hours after a high-oil meal.
Psychological effects: Overconsumption of oil can cause fatigue and increase the risk of depression and anxiety.
– Indirect harm:
Obesity and blood vessel diseases: Excess fat accumulates in the body, leading to cardiovascular issues, high blood pressure, diabetes, and stroke risks.
Menstrual irregularities: In women, obesity can cause menstrual cycle disorders and polycystic ovary syndrome.
Organ damage: Central obesity can result in fatty liver disease and kidney failure.
Proper Oil Usage
The recommended daily intake of oil is 25-30g (approximately 2-3 tablespoons). Here are some tips for preparing food with less oil while retaining its nutritional value:
– Raw: Some vegetables, such as lettuce, cucumbers, and tomatoes, can be eaten raw to retain 100% of their vitamins and minerals.
– Steaming: Steaming is an excellent method to preserve nutrients and is suitable for both meat and vegetables.
– Boiling and cooking: These are simple ways to retain nutrients, especially when consuming the broth or soup.
– Use a variety of oils: It is advisable to alternate between different types of oils. Oils can be categorized into four main groups: oleic acid-containing oils, linoleic acid-containing oils, balanced oils, and saturated oils.
