Four tips for coffee partners to avoid trans fats

Trans fatty acids can be described as the health killer behind good food. Studies have confirmed that it can reduce memory, induce obesity, and lead to coronary heart disease. In this issue, the Life Times interviewed Chen Xiafei, the chief dietitian of East China Hospital in Shanghai, to teach you four tricks to avoid trans fatty acids when enjoying good food.

The first trick: deep fry to bake. The so-called baking is to taste the food, wrap it in tin foil and cook it in the oven. Baked food is not directly baked, as long as it is not burnt, there is no need to worry about carcinogens.

The second trick: make your own sauce. Sauces such as salad dressing and peanut butter are also major sources of trans fatty acids, and hydrogenated vegetable oils are often added to make the sauces thick and smooth. Experiments show that 100 grams of salad dressing contains 0.031 to 0.46 grams of trans fatty acids. To save trouble, yogurt can be used instead of salad dressing to make fruit and vegetable salad, which can not only avoid trans fatty acids, but also help to supplement the lactic acid bacteria and calcium needed by the human body. You can also make oil vinegar sauce, one spoonful of sesame oil or olive oil, with half a tablespoon of vinegar (white vinegar or red vinegar can be). Or add some tomato sauce or lemon juice to taste, sour and sweet and delicious. As for peanut butter, it can be replaced by chopped peanuts.

The third trick: replace the snacks with coarse grain cakes. Trans fatty acids are the most prevalent in desserts. The survey shows that nearly 90% of the desserts on the market contain trans fatty acids, such as cookies, Croissant, egg tarts, cream cakes and so on. For the sake of health, we can make whole grain cakes such as wheat cakes instead of pastry, which does not contain trans fatty acids but also replenishes dietary fiber. As long as not adding plant cream, margarine, etc., simply use vegetable oil, put more milk, the taste is more fragrant.

The fourth move: milk instead of coffee partner. Coffee companion is the "hardest hit area" of trans fatty acids, and the cream (plant fat powder) in the ingredients is based on hydrogenated vegetable oil as the main raw material. Therefore, when people drink coffee, it is best not to add coffee companions, and it is best to use milk or condensed milk instead. People with hyperlipidemia can also choose skim milk and light condensed milk. It is worth reminding that the common "two-in-one" or "three-in-one" instant coffee on the market is generally a combination of coffee and coffee partners, which contains a lot of trans fatty acids and is not recommended.

Source: life Times