Myth 1: Eating eggs will increase cholesterol.
Truth: Cholesterol in food has nothing to do with cholesterol in your body.
There are all kinds of misunderstandings, all because the same name and surname are called cholesterol, but they are actually two different things.
Food cholesterol exists in the form of fat-like atoms, which generally exists in animal-related foods, such as eggs, but has little effect on cholesterol in your blood. Your body will make its own cholesterol without external supply. What really stimulates your body to make cholesterol is saturated fat and trans fat. The content of saturated fat in eggs is relatively low. A big egg contains only 1.5g saturated fat, which is only a small part of a spoonful of butter.
Therefore, it is unhealthy for trade to invite eggs out of the table rashly, and it can't stop the increase of cholesterol. But passing by a good thing that can provide 13 vitamins and minerals.
Good news: There are no bad guys, only good eggs.
You should know that the cholesterol in eggs has nothing to do with the cholesterol in your blood, so you can safely eat eggs for breakfast, lunch and dinner! Donne Lyman, an emeritus professor at the College of Food and Human Nutrition of the University of Illinois, said that a survey of healthy people found that people would not stimulate the production of blood lipids because of eating eggs, nor would they cause the risk of heart disease.
Myth 2: Adding salt means that the sodium content in food increases.
Truth: Sodium is not the root of all evil.
Now the United States advocates: cultivate the eating habit of sprinkling salt. Although sodium has a bad reputation, it not only has a bad effect on hypertensive patients, but many people also ignore the key role of sodium in food.
Good news: Adding salt to boiling water will make vegetables more nutritious.
This means that your cauliflower, green beans and asparagus are more nutritious. And adding salt can speed up the cooking process, so that your vegetables won't lose their nutrition because they are overcooked.
There have been many misunderstandings and controversies about the cause and prevention of breast cancer, and it is difficult for us to judge which ones are credible. We can't assume that all people who wear bras will get breast cancer just because one of our friends wears a bra. You may mistakenly think that without a family history of breast cancer, there is no risk of getting sick. In fact, scientists haven't found the real cause of breast cancer, only guessing that it may be caused by obesity or excessive drinking.
Myth 1: Most breast cancers are hereditary.
Fact: Only 5% to 10% of breast cancers are caused by mutations in BRCA 1 and BRCA2.
According to the American Cancer Society (ACS), even women with a family history of breast cancer have no definite gene mutation in many cases, but are related to the same lifestyle and genetic susceptibility.
In fact, scientists still haven't found the real cause of breast cancer. The best way is to compare women who have never had breast cancer with confirmed patients or high-risk women to find out the cause.
Myth 2: Women with small breasts are less likely to get sick.
Fact: whether you have breast cancer or not has little to do with the size of your bra. The development of all breast cancer cells is related to mammary ducts or lobules, and the number is the same for all women. Their main function is to make milk and deliver it to the nipple. The size of breast is generally related to the amount of fat matrix (fibrous tissue) and has little to do with the risk of breast cancer.
Recommendation: All women over 40 should have regular mammograms.
Myth 3: Never add sugar.
Truth: If you don't add sugar to drinks and vegetables, will the calories decrease? Difficult!
Sugar is an indispensable condiment in the kitchen. Not to mention candy drinks and ice cream, don't you like sweet and sour pork ribs, goo goo meat or Sweet and Sour Mandarin Fish? You should remember that "natural" honey can be regarded as refined sugar in the final analysis. After being absorbed by the human body, it releases the same heat as ordinary sugar, about 4 calories per gram. In many unhealthy foods that are not very delicious, sugar can also be used to flavor.
So, don't overdo it. Health experts suggest that as long as the calorie intake of sugar does not exceed 10% of the total calories, if you consume 2000 calories a day, it is ideal to have 200 calories from sugar.
Good news: adding some sugar will make you eat more evenly.
Adding less sugar will make plain yogurt much more delicious, and it will make you fall in love with freshly squeezed orange juice, grapefruit juice or grape juice (WH can tell you responsibly that as long as you feel delicious, most of the freshly squeezed juice you usually drink is sweetened. Calm down, it's not a disaster. )
You can make a simple grapefruit sherbet with this delicious and refreshing drink. Remember to add a little sugar.
Myth # 4: All saturated fats will increase cholesterol in the blood.
Truth: Recent research shows that some saturated fats don't.
As mentioned earlier, the key factors that affect your blood cholesterol level are saturated fat and trans fat. Does this make you wary and determined to say goodbye to these fats?
In your traditional concept, only single fat and polyunsaturated fat are healthy fats (such as olive oil and walnuts), including many professionals who once thought that saturated fat is bad fat.
Through experimental research, it is found that there are many kinds of saturated fat, which will have different reactions after being ingested by the human body.
As a saturated fat, stearic acid exists in cocoa, dairy products, meat, poultry, palm oil and coconut oil. This saturated fat will not increase the harmful LDL (low density lipoprotein) cholesterol, but will increase the beneficial HDL (high density lipoprotein) cholesterol level.
Good news: saturated fat is better than you think.
Your favorite coconut and chocolate both contain stearic acid, which is a saturated fat that will increase your healthy HDL cholesterol. So saturated fat is not as bad as we thought before.
Myth 5: Be sure to peel the chicken.
Truth: You can enjoy a big chicken rice with skin without worrying about eating too much saturated fat.
Finally, white meat is delicious, but I heard that it is best not to eat chicken skin-you know, the greatest pleasure of roast chicken comes from crispy and delicious golden chicken skin, and the feeling of melting in your mouth will never be forgotten. However, many chefs and nutrition experts will come forward to spoil people's fun: only skinless and boneless chicken breasts can provide a healthy protein. However, WH wants to assure you that research shows that the excess saturated fat in chicken with skin can only be seen under a microscope. About 340 grams of chicken breast with bone contains 2.5 grams of saturated fat, which is only 50 calories more than that of skinless chicken breast of the same size.
Good news: You can enjoy chicken with skin from time to time.
Chicken breast is always pure lean meat (with or without skin), and 55% of the fat on chicken skin is healthy monounsaturated fat. Amy Merda Miller, project director of the American Institute of Cuisine, said that this fat can protect your heart.
So if you are tired of skinless chicken and boneless chicken breast, you can eat Texas braised chicken at will, without skinning so hard. White meat is already very healthy.
Myth 6: There is always too much fat in fried food.
Truth: Excessive consumption can become healthy food, which is not a joke.
Before telling the truth, let's take a look at frying: when food is put into hot oil, the water in the food is slowly boiled out and slowly flows into the oil. When the water is fried dry, it will naturally form a protective layer, so that the food can absorb the least oil. At the same time, some oil forms a crisp skin in the process of infiltrating into food.
In order to prevent food from being soaked in oil all the time, please make it according to the following methods. For most foods, 375 degrees Fahrenheit is ideal. It is easier to absorb fat when the oil temperature is too low. When cooking tempura, if the oil temperature is low, it will only make this delicious food oily and hard to swallow-only 1/3 cups of oil are needed, but 1 cup is sucked. So you can keep an eye on the oil temperature. Finally, it will be healthier to suck the oil off the surface of the food that has just been fished out of the pot with a paper towel before eating.
Note: putting in a good word for fried food doesn't mean turning your dinner into fried chicken and chips. Because such a meal contains more calories and sodium than you need in a day.
Good news: Fried catfish and tortillas are good things.
But as an occasional food, fried food can also be very healthy. Just be sure to eat it in moderation with vegetables. You should also be careful in the choice of oil: low saturated fat is an important standard-such as peanut oil, soybean oil and rapeseed oil. If you follow Professor WH's method step by step, your fried food will reach the healthiest state. Homemade, WH consulting experts suggest that fried catfish or tortillas are delicious and relatively healthy choices.
Myth 7: The more fiber you eat, the better.
Truth: Not all fibers are good for health. Depends on where it comes from.
Yogurt itself does not contain fiber, but now all brands are introducing various coarse-grain yogurts, and even other drinks are emphasizing fiber-rich. Why?
At present, fiber is really hot, and food manufacturers have even developed different types of fiber and added them to various processed foods to meet the nutritional needs of the market. But from the perspective of professional science, the fact is not that simple: just as you will find that fat is good or bad in the end, research has found that fiber will also have big trees and dead branches.
You should know that different fibers have different functions (wheat bran can speed up metabolism; Oats can lower cholesterol; Inulin stimulates healthy intestinal parasites.
Previous studies have shown that the so-called man-made fibers are not much different from natural fibers (such as whole grains, vegetables, fruits and beans) and are equally beneficial to the human body, but now many nutritionists are skeptical.
Good news: All-natural fiber food makes you feel full and not hungry easily.
The latest research shows that most people only consume half of the healthy fiber they need every day, excluding the fiber in processed food. Because most processed foods lack vitamins, minerals and various nutrients. Therefore, eating high-fiber all-natural food is king.
Myth 8: The nutritional value of heated olive oil will be discounted.
Truth: Even refined ultra-pure oil will not lose its original nutritional value when cooking.
This misunderstanding has existed since olive oil was identified as healthy fat. Many people think that if you cook with olive oil, its nutrients will also be lost, which is absolutely incorrect.
First of all, the single unsaturated fat that protects the heart will not be affected by temperature, and its nutritional value will not be shaken even if it is used for frying. Recent studies have shown that some plant compounds that determine the aroma of olive oil, like its nutrients, will not be lost during cooking. These elements are extremely stable. As long as the oil temperature is not high enough to turn into lampblack, the critical point of refined ultra-pure olive oil should be 405 degrees Fahrenheit.
Good news: olive oil is very heat-resistant.
As long as the cooking temperature of olive oil does not exceed the limit (405 degrees Fahrenheit), its taste and nutritional structure will remain unchanged. The key is how to store olive oil, bottle it in glass and store it in the dark at room temperature. The shelf life of fat and phytonutrients can reach two years. Temperature, sunlight and air circulation will all affect stability. WH's advice is that you'd better store olive oil in a cupboard at room temperature and eat it within six months after opening the bottle.