热量比糖高,小心这个隐蔽却更致“胖”的热量炸弹|亚洲国产成人久久一区二区三区

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  央广网北京9月16日消息(记者 雷妍)提到减肥,“控糖”往往是先想到的方式,戒糖断碳水减肥成为主流。随着#控油比戒糖更紧迫#登上微博热搜,一个更隐蔽却更致“胖”的热量炸弹——食用油浮出水面。

  中国疾病预防控制中心营养与健康所研究员何丽指出:1克糖含4大卡热量,而1克油则高达9大卡,是糖的两倍多。而食用油不像甜食那样直接刺激味觉,热量常被忽视,往往以更隐蔽的方式为体重“充值”。

  不仅如此,研究显示,高油饮食会抑制肠道中一种酶的活性,阻断饱腹信号传递,让人食欲更加旺盛,成为让人不知不觉上瘾的“美食陷阱”。

  何丽介绍,我国居民每日烹调油摄入量高达43.2克,几乎超出推荐量(每日25~30克)的50%。这些多余脂肪会堆积在内脏周围,增加多种慢性病风险。

  据估算,中国居民膳食中的脂肪摄入量一半来源于烹调油,控油要从厨房入手。因此,何丽建议,可以使用控油壶合理规划用油量;烹饪时多用蒸、煮、白灼和凉拌等方式,尽量减少煎和炸;外出就餐时可主动要求“少油”;用吸油纸吸去食物表面附着的多余油脂;用热水涮去火锅菜品表面浮油能减少约30%的油脂摄入;学会看营养标签,选择脂肪含量少的食品。

  “减肥先减油,但切忌极端戒油。”何丽提醒,盐、油、糖都是人体必需的营养物质,过量摄入才会影响健康。

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