The Dietary Guidelines for China Residents (2007) issued by the Nutrition Society of China proposed that the daily intake of oil per capita in China should not exceed 25g and the daily intake of salt should not exceed 6g. In 2007, the World Health Organization (WHO) recommended reducing the daily salt intake of adults from 6 grams to 5 grams. A recent survey of nutrition and health status of urban residents in China showed that the per capita oil intake in China was 44 grams, which exceeded the standard by 76%. Per capita daily salt intake 12g, exceeding the standard 100% (exceeding the standard 15g/ person/day in the north). The per capita oil intake of Shanghai residents exceeded the standard by nearly 1 times, and the salt intake exceeded the standard by more than 1 times. It can be seen that cultivating good eating habits is not achieved overnight.
First, not controlling fat in the diet is extremely harmful to health.
Many nutrition experts pointed out that this phenomenon of out-of-control edible oil has become a major hidden danger for the healthy life of China residents. Because China people consume too much oil for a long time, it will cause many diseases, so it is very harmful.
(1) hyperlipidemia:
Excessive intake of oil will lead to excessive fatty acids in the blood. When fatty acids are excessive, they are mainly stored in the form of triglycerides, resulting in hyperlipidemia. The source of blood lipid is mainly lipid absorbed from digestive tract, followed by fat stored in the body or converted from sugar and amino acids. People with high blood lipids will coagulate immediately when they draw blood. After 3-4 hours, ytterbium will have a thick layer of oil.
Except triglycerides, other components of blood lipids in human body exist in the form of protein in plasma, and lipids combine with protein to form lipoproteins. Lipoprotein can be divided into low density lipoprotein and high density lipoprotein. Blood lipids are total cholesterol (TC, should be < 5.2 mmol/L), including triglycerides (TG, should be < 1.7 mmol/L), low-density lipoprotein (LDL-C, should be lower than 3. 12 mmol/L, the lower the better) and high-density lipoprotein (HDL-C). If someone's TC, TG, LDL-C are below the standard and HDL-C is above the standard, this blood lipid test result is very good. On the other hand, if TC, TG, LDL-C are higher than the standard and HDL-C is lower than the standard, then the test result is not good, so you can wear the hat of hyperlipidemia.
According to the results of blood lipid test, hyperlipidemia can be divided into three categories: TC is elevated and TG is normal, which is hypercholesterolemia; TC is normal and TG is elevated, which is hypertriglyceridemia; Both TC and TG are elevated, which is mixed hyperlipidemia. In addition, when the blood lipid is too high, the lipid can be deposited in the dermis, and the nodular vegetation on the upper side of the eyelid is yellow and higher than the skin, which is called xanthoma and bilateral symmetry. It can be regarded as a flower in the face of hyperlipidemia.
The prevalence of adult hyperlipidemia in Chinese mainland has reached 18.6%, and there are about 654.38+600 million people with dyslipidemia. Hyperlipidemia in so many adults does not happen in one day, but often develops from childhood or adolescence. In South China, the prevalence of hyperlipidemia among children and adolescents is 5.3%. Cardiovascular experts of children in the First Hospital of Peking University recently released a blood lipid survey report of nearly 20,000 people in the city. The results showed that the prevalence of hyperlipidemia in children was 9.6%. Because children with dyslipidemia are often found when their blood lipids are detected in vivo, they are easily overlooked.
Hyperlipidemia is a "time bomb" in human body. Early hyperlipidemia can be asymptomatic and easily ignored, so it is called "silent killer". Patients in the middle stage of hyperlipidemia often feel limb weakness, dizziness, insomnia, dreaminess, fatigue, general aches, memory loss, and even senile plaques. If it develops further, angina pectoris, myocardial infarction and cerebral infarction will appear.
It involves hyperlipidemia, obesity, fatty liver, hypertension, coronary heart disease, diabetes and other diseases, which are called "lifestyle disease" and "rich disease" in medicine. It is generally believed that these diseases are "patented" diseases of middle-aged and elderly people, and children will not suffer from these diseases. However, in the past two decades, the onset age of these diseases has gradually advanced, and children and parents, even grandfathers, grandfathers and grandmothers have the same diseases. This trend is called "the trend of younger age". In layman's terms, it is an "adult disease" for children!
According to the analysis of a large number of clinical data, it is considered that if a child finds dyslipidemia around the age of 10, atherosclerosis may occur in his twenties, and then coronary heart disease and cerebrovascular disease may occur. After entering the age of 30, hypertension and diabetes will occur, and compared with healthy peers, they feel less energetic and energetic. It is not surprising that atherosclerosis and myocardial infarction occur occasionally. When he reaches the age of 40, the risk of high blood pressure, coronary heart disease and impaired heart, brain and kidney function will increase greatly. Start treatment at this time. If you don't pay attention to rest at work and can't eliminate all kinds of stress in time, the possibility of sudden death will inevitably increase greatly. They may only live to be 40. This is definitely not an alarmist.
(2) Atherosclerosis:
People often regard the heart as the main water pump, and compare the blood vessels of the whole body to the tap water and gas pipes in writers. After a long time, the inner wall of the pipeline will scale and rust. Elevated blood lipid is the basis of arteriosclerosis. Hyperlipidemia is garbage and sludge in water. With the increase of age, cholesterol, triglycerides and other components will be deposited on the arterial wall. The more they accumulate, the lower the elasticity of the arterial wall and the lower the elasticity of the artery, forming atherosclerosis. Due to the stenosis of arterial lumen, the blood viscosity increases and the blood flow slows down due to obstruction, which is the reason why middle-aged and elderly people are prone to arteriosclerosis in the future. So mental fatigue, memory decline, as soon as I get home, I want to lie in bed and doze off while watching TV.
Medical knowledge tells us that atherosclerosis means that necrotic plaques in blood vessels will flow out a sticky substance similar to millet porridge. When this sticky millet-like substance adheres to the blood vessel wall, the blood vessel will become thinner and harder. Vascular stenosis is about 65438 0% every year. When the coronary artery stenosis is only 30% normal, the electrocardiogram will find abnormalities. When the degree of coronary artery stenosis is only 25% of normal, it is coronary heart disease. Sometimes patients will have chest tightness and shortness of breath, and even angina pectoris. When all blood vessels are blocked, myocardial infarction will occur, and the condition is quite critical. Moreover, plaque shedding with blood flow can cause infarction of important organs such as heart and brain (myocardial infarction and cerebral infarction), ranging from hemiplegia to death. At present, it is known that every increase in cholesterol level 1% increases the risk of illness and death of myocardial infarction by 2%. The incidence of heart disease is obviously higher in obese people, and arteriosclerosis and coronary heart disease occur 7 years earlier than normal people. Some people say that the time for obesity to form coronary heart disease is 10 ~ 20 years.
"Human life is the same as arteries", which is a famous saying of Casanis, a famous French doctor in the19th century. This means that people's arteries are constantly aging, hardening and blocking. Finally, when important organs are infarcted and necrotic, it is time for people to die. In other words, people's life span is synchronized with the arterial state in the body. "People and blood vessels exist". At present, 8 million to100000 people worldwide die of cardiovascular diseases and strokes caused by arteriosclerosis, which has become the first killer of human beings.
(3) Hypertension:
Animal fat contains more saturated fatty acids, which is harmful to the cardiovascular system, so people who eat more animal fat are more likely to suffer from hypertension than those who eat vegetable oil. Taking obese people as an example, obesity in children and adolescents is an independent risk factor for hypertension, and obesity is the most common companion of hypertension. About half of hypertensive patients are obese, while half of obese people are hypertensive. According to statistics, the prevalence of hypertension in obese people is 2 ~ 6 times that of normal weight people. Losing weight can obviously lower blood pressure.
A study in the United States shows that people who are overweight and have transient hypertension are more likely to suffer from persistent hypertension 12 times than those with normal weight and no transient hypertension. Another study shows that obese people are eight times more likely to have high blood pressure than normal-weight people.
(4) Overweight and obesity:
More than 50 years ago, people realized that overweight and obesity were related to hypertension. There is a documentary called "Big Me" in the United States, which records that Morgan Spurlock, an American, did an experiment with his own body: he ate only McDonald's food and drank McDonald's drinks for three consecutive days. Results The body weight increased from 65438±040kg to 65438±060kg. Because eating too much and eating too little, the excess energy is converted into fat and accumulated in the body, which leads to the increase of the number and volume of fat cells in the body and the obvious increase of the total fat in the body, which leads to obesity. In particular, there is a kind of "centripetal obesity", which is the most dangerous. Another domestic study found that when the waist circumference reached about 100 cm, the prevalence of hypertension in the population increased from 12.4 to 72.2%. Its mechanism may be related to high-fat diet, eating too much meat and sweets, but it is also related to taking too much sodium.
According to the survey, children who like to eat all kinds of fried food, meat and sweets are easy to be overweight and obese, while 95% obese children like to eat all kinds of fried food, meat and sweets. The survey also found that 44% of obese children have abnormal blood lipid indexes and a high proportion of fat metabolism disorders. About 30% ~ 40% of obese children have hyperlipidemia, which is also the inducement of hypertension, arteriosclerosis, coronary heart disease and gallstones. Among adults, 40% of obese people suffer from hyperlipidemia, and nearly 70% of severely obese people suffer from hyperlipidemia. The two promote each other and are often inseparable.
5] Diabetes:
Take obese people as an example. According to experts, among the obese people aged 65,438+00, 34% have type 2 diabetes. The incidence of type 2 diabetes in obese people is about 10 times that of non-obese people. Expert experiments have proved that the size of adipocytes is positively correlated with insulin resistance. In order to maintain metabolic needs, patients are forced to secrete a large amount of insulin for a long time, which will lead to islet secretion failure and diabetes.
[6] Fatty liver:
The prevalence rate of fatty liver in China is 10% ~ 15%, which is four times that of men and women, and it is more common in 40 ~ 60 years old. The prevalence of fatty liver in Shanghai has reached 2 1%. It is said that fatty liver will become the first liver disease in Shanghai in five years, and it will rush to people like the tide. Liking to eat high-fat and animal foods is a risk factor for fatty liver, which is common in overweight and obese people, middle-aged hyperlipidemia people and chubby people (6-year-old children have fatty liver). The main reasons are overeating, especially high-fat diet and partial eclipse habit, more nutrition intake than expenditure, and lack of exercise. Excess nutrients are stored in various parts of the body in the form of neutral fat. The child is not only fat, but also has big ears and a round belly. Even the cells inside and outside the liver "accumulate" excess fat. Fatty liver is formed when the liver production workshop (hepatocytes) becomes a "fat bank" (the fat content exceeds 5% of the wet weight of the liver). Simple obesity with fatty liver in children is more common, which is called "fatty liver with ten feet and nine feet". Because of the disorder of fat metabolism, fatty liver can develop into liver fibrosis and cirrhosis, which is very harmful.
Once acute pancreatitis:
Because too high triglycerides will accumulate in the pancreas, activated pancreatin will decompose triglycerides into a large number of free fatty acids, and the remaining free fatty acids that are not combined with albumin are very toxic, which is easy to damage the pancreas and cause acute severe pancreatitis. Once the disease occurs, the condition will be quite serious and critical, which can be life-threatening.
Breast cancer and colorectal cancer:
This is because too much fat in the human body can be converted into estrogen-like, which stimulates breast tissue proliferation. In addition, a large intake of fat will also lead to a decline in the body's immune function, thus giving cancer an opportunity. Too much fried and smoked food and excessive intake of high fat increase the proportion of colorectal cancer in middle-aged and elderly people. For people over 50 years old, the incidence of colorectal cancer increases 1 times every 7 years.
Second, uncontrolled salt in the diet is extremely harmful to health.
As early as 1953, Menelli, an American hypertension expert, fed 10 mice with a high-salt diet many times higher than usual, and four of them developed hypertension. This is the origin of "hypertension-salt theory", which is a very famous experiment in medical history. After that, this theory gradually developed around the world. It is now clear that eating too much salt will increase the sodium intake of human body, lead to water and sodium retention in the body, increase the sensitivity of blood vessel wall, and easily spasm and contract, thus leading to an increase in blood pressure.
The salt and water we usually eat and drink are excreted through urine produced by the kidneys. If you eat too much salt, which exceeds the excretion capacity of the kidney, water and salt will accumulate too much in the body, leading to an increase in blood volume and eventually to high blood pressure. Studies have found that salt-induced hypertension accounts for about 85% of all causes.
Inuit people in Alaska consume less than 4 grams of salt on average every day, so their blood pressure is normal. The salt intake of indigenous people in Marshall Islands is 7 grams per person per day, and the prevalence rate of hypertension is 6.9%. The daily salt intake of white Americans is 10g, and the prevalence of hypertension is 8.6%. The daily salt intake of residents in southern Japan is 14g, and the prevalence of hypertension is 2 1%. Residents in northern Japan generally have a high salt intake, and the prevalence rate of hypertension is 40%.
The incidence of hypertension in northern China is higher than that in Guangdong Province, which has a strong taste, and Shanghai is one of them. A large number of facts have proved that the level of salt intake is positively correlated with the prevalence of hypertension. If each person eats more than 2 grams of salt every day, the systolic blood pressure and diastolic blood pressure will increase by 2 and 65438 0.2 mm Hg respectively. The more salt you eat, the heavier the taste, and the higher the prevalence of hypertension.
Medical research shows that patients with heart disease, kidney disease, hypertension, osteoporosis and other diseases should limit their salt intake, otherwise their condition will get worse. Infants' kidneys are not yet mature, so it is not easy to excrete excess sodium. Eating too salty is equivalent to increasing the burden on the kidneys and making them more fragile. Eating less salt for infants is very beneficial to prevent hypertension and cardiovascular and cerebrovascular diseases in adulthood. We should form a good habit of eating less salt from an early age. The salt intake of children is lower than that of adults, and the daily salt intake of children aged 1 ~ 6 is 1 ~ 2g. The daily salt intake of children aged 7 ~ 15 is 3g.
Studies have also shown that limiting salt intake can effectively reduce the incidence of hypertension, myocardial infarction and cerebral infarction. Since 1970s, the Finnish government has actively promoted salt restriction measures. After more than 30 years of salt restriction, the incidence of myocardial infarction and cerebral infarction in Finland has decreased by 70%. The benefits of salt restriction are obvious and worth learning from in China.
Third, controlling oil and salt are two golden keys to a healthy life.
In the past 30 years of reform and opening up, the supply of edible oil in urban and rural areas in China is very sufficient, and all kinds of vegetable oils are available. Due to the long-term excessive intake of edible oil, it has brought serious sequelae, and more and more people suffer from the above-mentioned "rich diseases", which is one of the important inducing factors for the high incidence of these diseases; Moreover, these diseases tend to be younger, and even "children's adult diseases" have appeared. So, it's time to control the oil.
Prevention is more important than cure. To prevent these "rich diseases" and cancers, controlling blood lipids is the key. We know that if you already have hyperlipidemia, it is difficult to take lipid-lowering drugs to reduce blood lipid. It is best not to use oil blindly before people's blood lipids have risen and arteries have not hardened. Pay attention to oil control every day, use the oil control pan well, reduce the intake of edible oil, control the edible oil within 25 ml per person every day, and eat less oil to prevent the occurrence of elevated blood lipids and arteriosclerosis. This is what Chinese medicine calls "preventing disease", which is the most sensible way. Also need to pay attention to some details: for example, it is best to change varieties of edible vegetable oil frequently; And don't be partial to vegetable oil, but also "match meat and vegetables" (because each has its own advantages). It is advisable to add 1 part of animal oil to two parts of vegetable oil at the same time, which is beneficial to the balanced intake of various fatty acids, can prevent cancer and increase the delicacy of food. We should also keep the traditional habit of low-fat and high-fiber diet and eat less junk food, including fried food and barbecue food. Although fried food is rich and colorful, with good color, fragrance and taste, it is deeply loved by people. But regular consumption will do great harm to the body.
China is a big salt country. In order to control the incidence of hypertension, many countries advocate a diet with less salt. The World Health Organization has suggested that the daily salt intake per person should not exceed 5-6 grams. So, how do you know whether the salt intake is appropriate? It's simple. Just check the urine sodium and chlorine content 24 hours a day. 24-hour urine sodium or chlorine is 80 ~ 100 mmol/L, which is equivalent to 5 ~ 6 grams of sodium chloride. Therefore, for patients with hypertension and nephropathy, urine sodium and chlorine should be checked regularly to check whether the sodium intake is up to standard. To this end, when we usually cook and cook soup, we should use a good salt spoon, and both salt and soy sauce should be added less. Remember to "dilute the lighter", not based on the taste of adults, but on the taste of children. Usually eat less high-salt food. It should be pointed out that processed foods such as soy sauce, pickles, monosodium glutamate, pickled fish, bacon and instant noodles are all high-sodium foods and should be eaten less. Going out to eat should also be taken care of by the restaurant, with less salt and light taste.
Our ancestors have long known the important role of a reasonable and balanced diet in health care. The ancients recorded that "five grains are for nourishment, five livestock are for benefit, five fruits are for help, and five vegetables are for supplement". It can be seen that the food needed by the human body is not single, and it must be eaten with cereals, meat, fruits and vegetables. If the food is diversified, it must be omnivorous and omnivorous. Only a balanced diet can make people get good development and health. Controlling oil and salt is an important part of a reasonable and balanced diet and two golden keys to a healthy life. The municipal government and the new district government gave these two golden keys to everyone. I hope everyone can make good use of it every day, so as to establish a healthy lifestyle of controlling oil and salt, and eat lightly every day, not too oily and salty, so as to keep themselves away from many diseases and live a healthy life.