When choosing ingredients, many people often misunderstand healthy foods due to one-sided information circulated on the Internet. From olive oil, broiler chicken to soy products, these common daily ingredients are actually burdened with "unnecessary charges." Nutritionist Xu Cijia pointed out that as long as you master the correct cooking methods and intake principles, you can not only enjoy it with peace of mind, but also exert health care effects.
Olive oil can not only be used for cold dressing, but is also safe for high-temperature cooking
Many people on the market believe that olive oil can only be used for cold dressing, otherwise it will easily deteriorate and produce harmful substances after heating. Xu Cijia said that this is actually a concept that has been misrepresented for a long time. The smoke point of olive oil can reach 190 to 200 degrees Celsius, while the temperature for daily home cooking such as stir-frying, frying, and frying is mostly between 120 and 180 degrees, which is still within the safe range.
{9 99}The main component of olive oil is monounsaturated fatty acids (Omega-9). It also contains natural antioxidant polyphenols and vitamin E, which can help reduce oxidative stress and maintain blood vessel elasticity. Compared with animal fats and oils, olive oil can effectively reduce low-density cholesterol (LDL) and contribute to cardiovascular health. Nutritionist Xu Cijia suggests that you can choose different grades of olive oil for daily cooking according to your cooking needs. Virgin olive oil is suitable for cold dressing or low-temperature frying, while refined olive oil can be safely used for high-temperature cooking.
Broiler chickens do not have growth hormone problems. The risk of fried chicken lies in high-temperature oil.
There is a saying on the Internet that "broiler chickens are injected with growth hormone in order to grow faster," which has long aroused consumer concerns. Xu Cijia explained that in fact, this accusation does not conform to the reality of modern breeding. Growth hormone drugs are expensive, need to be administered one by one, and can easily cause stress and death of chickens. They are not economically beneficial to the industry and are not in line with bioethics and current regulations.
Xu Cijia pointed out based on information from the Council of Agriculture and international food safety agencies that the reason why broiler chickens can grow up in a short period of time is mainly due to the precise formula of feed nutrition and advances in variety selection and breeding technology, rather than external drug promotion.
However, fried chicken does have health concerns. Nutritionist Xu Cijia believes that the problem is not the chicken itself, but the high-temperature frying process. Reusing oil or heating it for too long will produce trans fatty acids and oxides, increasing the risk of cardiovascular disease. If you want to reduce the burden, you can air fry, bake or fry in fresh oil for a short time, and combine it with vegetables and fruits to balance the overall diet.
Soybeans do not cause breast cancer. Phytoestrogens counteract hormonal balance
Another food that has been misunderstood for a long time is soybeans and soy products. Xu Cijia said that some people are worried that soy milk and tofu contain "phytoestrogens", which will disrupt hormones and increase the risk of breast cancer. In fact, scientific evidence shows just the opposite. Soy isoflavones are phytoestrogens and have a "regulatory effect" in the human body. When the concentration of estrogen is too high, it blocks the receptors. When the concentration is too low, it can be lightly supplemented. This balancing effect can actually help maintain hormonal stability.
Multiple epidemiological studies, including long-term follow-up data from Japan, Taiwan and the United States, have pointed out that Asian women who consume more soy products have a significantly lower incidence of breast cancer. In addition, soy protein can improve blood lipids, lower cholesterol, and is also helpful for cardiovascular health. Nutritionist Xu Cijia recommends that adults can consume 1 to 2 servings of soy products every day, such as a cup of sugar-free soy milk or half a piece of tofu, which can achieve good nutritional supplements and do not exclude them due to misunderstandings.
Return to scientific evidence to eat safely and smartly
Diet information spreads rapidly on social media, and it is difficult to distinguish between true and false. However, the principles of nutrition remain the same: balanced intake, diverse choices, and appropriate cooking. Olive oil is stable at a reasonable temperature, broiler chicken does not contain hormones, and soybeans are more protective. These misunderstood ingredients can actually become part of a healthy life. Xu Cijia appealed that only by returning to scientific evidence and understanding the truth behind food can we truly "eat with peace of mind and eat smartly" and let nutrition add points to health instead of becoming a unnecessary worry.
【