Edible oil is an essential part of people’s daily life and a must-have for every family. So, what kind of oil should we usually choose to eat? What oil is more beneficial to our health? Today, Benteng Machinery will introduce the characteristics of lard, soybean cooking oil, peanut oil and olive oil, and how should we choose a good oil?
Ⅰ. How to choose the right oil?
Common cooking oil categories:
1. Lard: suitable for frying things
Features: Fragrant taste, easy to absorb and digest, helps to promote appetite.
2. Peanut oil: suitable for frying
Features: It is a balanced vegetable oil, in which the proportions of various fatty acids are almost the same, and the nutrients are also rich.
3. Soybean cooking oil: suitable for stir-frying at low temperature.
Features: Soybean oil is mostly unsaturated fatty acids, especially linoleic acid, which can effectively reduce total cholesterol and low-density lipoprotein cholesterol levels without raising triglycerides, helping to prevent cardiovascular diseases. In addition, soybean oil is rich in trace elements.
4. Olive oil: suitable for cold dishes
Features: High content of monounsaturated fatty acids, and monounsaturated fatty acids help to reduce serum total cholesterol, triglycerides and low-density lipoprotein cholesterol, and reduce cardiovascular risk.
Ⅱ. Which oil is the best oil for health?
1. According to the classification of oil
① High oleic acid type: olive oil, tea seed oil, rapeseed oil;
②High linoleic acid type: soybean oil, corn oil, sunflower oil, wheat germ oil;
③ Balanced type: peanut oil, rice oil, sesame oil;
④ High linolenic acid type: linseed oil, perilla seed oil, walnut oil;
2. According to the fatty acid content in the oil
① Rich in polyunsaturated fatty acids: safflower oil, corn oil, soybean oil, walnut oil, sunflower oil, sesame oil.
② Rich in saturated fatty acids: mostly animal oils, such as lard, butter, sheep oil.
③Rich in monounsaturated fatty acids: tea seed oil, olive oil, sunflower oil.
Ⅲ. Stay away from two really harmful oils.
1. Trans fat
Trans fatty acids, namely hydrogenated vegetable oils, have low production costs and long shelf life, and are widely used in the food industry. Long-term intake is harmful to the human body and increases the risk of cardiovascular death.
According to statistics, more than 500,000 people around the world die from cardiovascular diseases caused by trans fatty acids every year. Common ones include margarine, cocoa butter substitute, margarine, and shortening. In addition, cakes, biscuits, French fries and other foods fried in hydrogenated vegetable oil contain trans fatty acids and should be eaten less.
2. Expired cooking oil
Many people think that cooking oil will not expire, which is a big mistake. Long-term storage of edible oil is prone to oil oxidation and rancidity, and eating can cause poisoning. In mild cases, nausea, vomiting, abdominal pain, diarrhea and other gastrointestinal discomfort reactions may occur, and in severe cases, skin bruises and respiratory failure may occur.
Ⅳ. Oil Safety Guidelines
1. Buy small bottles of cooking oil
Although the shelf life of the oil is relatively long, if the oil is stored for a long time, it may become oxidative and rancid and produce carcinogens. Therefore, it is recommended that the oil pot should be eaten within 4 months after opening the bottle. Bottled oil.
2. When cooking, put less oil
Many people cook with a lot of oil and salt, which is not recommended. Excessive oil intake will cause fat accumulation, lead to obesity, and even cause various chronic diseases such as high blood pressure, high blood fat, coronary heart disease, and cerebral infarction. At the same time, the daily intake of edible oil should be 25-30g, not too much or too little.
3. When cooking, control the oil temperature
When most people are cooking, they always wait for the oil pan to smoke before adding it to the pan. It seems that the fried dishes will be more fragrant. In fact, when the oil pan smokes, its temperature will be as high as 250 ℃, and each molecule in the oil will produce a toxic and harmful thermal polymer and peroxide, which may even cause cancer.
Therefore, when cooking, you must control the temperature of the oil, and don’t wait until the dishes are smoked. When the oil in the pot is tumbling, or the oil surface shows ripples, the oil temperature is more appropriate.
4. Consume multiple types of cooking oil
Different types of edible oils contain different fatty acids and nutrients. If we only eat one kind of oil for a long time, from a nutritional point of view, the intake of fatty acids may be monotonous. Once fatty acids are out of balance, it will affect our health. Therefore, no matter what kind of oil it is, we’d better eat it differently to ensure a balanced intake of different fatty acids.
The safety of cooking oil is very important, but many people tend to ignore this part. Therefore, we must pay attention to the safety guidelines of edible oil, control the dosage, have a variety of varieties, and pay attention to the oil temperature and service life.
