The key to losing weight: Eat good oils and metabolize bad oils

Many people are afraid of getting fat, so they dare not touch any fat. In fact, this is a wrong concept, because the human body needs fat, otherwise its functioning will be unbalanced. Since we have to eat oil, is it possible to eat it without gaining weight? As long as you choose the right oil and cook in the right way, you can eat healthily without gaining weight. The key is to "metabolize bad oil with good oil", that is, to take in oil that is beneficial to health and help metabolize bad fats in the body.

The Ministry of Health and Welfare recommends eating an extra serving of nuts such as melon seeds, almonds, walnuts, pistachios, cashews, sesame seeds and pumpkin seeds every day.

Which ones are good oils? Highly stable oils that do not produce free radicals harmful to the human body when cooked at high temperatures are called good oils. These oils include olive oil, camellia oil, canola oil, and sesame seed oil, which contain more monounsaturated fatty acids. These oils are also highly stable at high temperatures and are good helpers in maintaining cardiovascular health.

The Ministry of Health and Welfare changed the previous oil category to "Oils and Nuts and Seeds Category", and recommended eating an extra serving of melon seeds, almonds, walnuts, pistachios, cashews, sesame seeds, pumpkin seeds and other nuts every day. Through dietary surveys, it was found that the general public has a serious lack of vitamin E intake. Therefore, we have increased the intake of nuts and seeds from oils and fats. It is recommended that everyone eat more nuts, about one tablespoon per day.

How much is 1 serving of nuts and seeds per day?

1 serving of nuts and seeds = 1 tablespoon of shelled nuts and seeds (about 10 grams)

For example: 10 peanuts = 2 walnut kernels = 10 pistachios = 5 cashews = 30 pumpkin seeds = 40 melon seeds.

Nutritionist Zhao Hanying published a new book titled "Calorie-Based Weight Loss is the Biggest Trap of the Century." (Photo provided by Sancai Culture)

Nutritionist Zhao Hanying stated in her new book "Calorie Weight Loss is a Century-Wide Trap" that according to foreign research, nuts contain monounsaturated fatty acids (MUFA), which can lower bad cholesterol and triglycerides in the blood. Compared with polyunsaturated fatty acids (PUFA), they are more stable and less easily oxidized to produce free radicals. They can reduce the oxidation of bad cholesterol and its accumulation on the blood vessel walls. Daily supplementation can prevent arteriosclerosis and cardiovascular disease. Therefore, nuts are recognized as very good "heart-protecting foods"!

In addition, walnuts also contain good oil Omega-3, which has many advantages such as antioxidant, anti-inflammatory, anti-allergic, and maintenance of cardiovascular health. Omega-3 unsaturated fatty acids are essential fatty acids that the human body cannot synthesize on its own, so they need to be obtained from food. In addition to deep-sea fish, nuts such as cashews, almonds, peanuts, walnuts, pumpkin seeds, as well as flax seeds and chia seeds are all good sources of Omega-3.

How to eat nuts wisely? Nutritionist Zhao Hanying said that many people eat nuts as snacks, and before they know it, they find them more and more delicious and end up eating too much! It is recommended to sprinkle it on lettuce salad, or add a tablespoon of nuts to vegetable and vegetable juice and blend them together. Since nuts are warm foods, they can balance the cold lettuce and vegetable and vegetable juice, killing two birds with one stone!