The article appeals: "foodies, eat pork belly with confidence, just don't overdo it!" "So how much is called" excessive "? According to the article, nutritionists say that you can eat up to 6 tablespoons of fat pork every day, "cooking or cooking soup".
The friend asked rather inquisitively:
Isn't pork rich in saturated fat? How did it become monounsaturated fatty acid again? Can lard really eat 6 tablespoons? How did the data come from? Did the nutritionist really say that?
Here we go again, okay … I said, okay, let's talk about the misunderstanding about obesity. You'll understand when you're done.
Myth 1:
There are only saturated fatty acids in lard and butter.
In fact, this article is not wrong. The most unsaturated fatty acid in lard is monounsaturated fatty acid, specifically oleic acid, which is the most unsaturated fatty acid in olive oil.
Looking up the food composition tables of various countries, it is found that less than 40% of lard is saturated fatty acid SFA, 40%~50% is monounsaturated fatty acid MUFA, and the remaining 10% is polyunsaturated fatty acid PUFA.
Saturated fatty acids are characterized by easy solidification. The higher the degree of unsaturation, the less likely the fat is to solidify. If a food is full of saturated fatty acids, it is a hard solid at room temperature.
However, lard is very soft and semi-solid at room temperature. Obviously, it also contains a lot of unsaturated fatty acids.
Compared with lard, the proportion of saturated fatty acids in butter is slightly higher, about 50%, so its solidification degree at room temperature is higher than that of lard. But even so, it is not too hard, and it is still in a soft state. So it still contains half of unsaturated fatty acids. But its polyunsaturated fatty acid content is lower than that of lard.
Many people may be surprised to say that from lard to olive oil, there are only 20% monounsaturated fatty acids …
Myth 2:
Fat pork is rich in monounsaturated fatty acids. Besides cooking oil, you can eat 6 tablespoons of fat pork.
You can eat 6 spoonfuls of fat pork every day-this is an extremely amateur suggestion, which is definitely not something that a qualified dietitian can say.
How did that come about?
The dietary nutrient reference values (NRV) of China residents is given in GB28050-20 1 1, in which the reference value of fat is 60 grams. Some laymen think that this means that you can eat 60 grams of lard or cooking oil every day, at least 6 tablespoons. However, this is a complete misunderstanding.
60 grams of fat includes the fat contained in fish, eggs and milk, the fat contained in peanuts, melon seeds, tofu and soybean milk, and the trace fat contained in various foods such as avocado, oatmeal and sesame sauce. Of course, it also includes the fat contained in various snacks, snacks and ice cream.
So after deducting the fat in natural food, the remaining fat and cooking oil are only 25-30 grams of fat every day.