Salad oil: It can be eaten raw.
Salad oil is a general term for oil, and the raw materials are generally soybeans and rapeseed. The unsaturated fatty acid content of salad oil is above 80%, while the saturated fatty acid content is very low. It can be eaten raw or used for cooking. Rapeseed salad oil has good thermal stability and is suitable for daily frying. Soybean salad oil is not resistant to high temperature and is not suitable for strong frying and frying food.
Sesame oil: raw and cooked
Sesame oil is sesame oil, commonly known as sesame oil, which is squeezed from mature sesame seeds and has a special fragrance. Its fatty acid composition is mainly oleic acid and linoleic acid, and it is also rich in protein, vitamins A, D, E and lecithin. The content of calcium is particularly high, reaching 620 780mg/ 100g, which is rare in other foods. Sesame oil can be eaten raw or cooked, and can be used for cold salad, roasting and frying.
Peanut oil: Pay attention to brand selection.
High-grade peanut oil is refined from high-quality peanuts. Peanut is easy to pollute aflatoxin, which is highly carcinogenic. Therefore, raw peanut oil has potential safety hazards and its hygienic quality is difficult to control. Consumers must go to regular stores or supermarkets when buying, and choose high-grade peanut oil with brand guarantee. Peanut oil is rich in monounsaturated acids and vitamin E, and its thermal stability is better than salad oil. It is a high-temperature edible oil with excellent quality.
Corn oil: lowering cholesterol
Corn oil is also called corn oil and corn germ oil. Its fatty acid composition is very similar to sunflower oil, and the ratio of oleic acid to linoleic acid is appropriate, because its cholesterol-lowering effect is better than that of soybean oil, sunflower oil and other linoleic acid oils. Corn oil can be used as salad oil, cold dishes and salads, and can also be used for cooking and cooking.
Sunflower seed oil: not suitable for frying.
Sunflower seed oil, also known as sunflower seed oil, is a kind of oil with high linoleic acid content. Its composition is similar to that of corn oil, and it contains a lot of vitamin E, antioxidant chlorogenic acid and other ingredients, so it has high nutritional value. Sunflower seed oil is light yellow after refining and has a unique aroma. Refined sunflower seed oil is suitable for low-temperature stewing and frying, but not for fried food.
Butter: Old people had better not eat it.
Butter contains more than 80% fat, of which the saturated fatty acid content reaches more than 60%. Butter has good thermal stability and strong aroma, and is an ideal high-temperature edible oil. Among them, the content of vitamin E is relatively small, but it contains quite a lot of vitamins A and D. However, due to its high content of saturated fatty acids and cholesterol, it is not suitable for the elderly and hyperlipidemia patients as edible oil.
Blending oil: most suitable for daily cooking.
Blending oil is made from several high-grade edible oils, mainly soybean oil and rapeseed oil, as well as sunflower oil and cottonseed oil. The nutritional value of blended oil varies with different raw materials, but it is rich in unsaturated fatty acids and vitamin E, with good flavor and stability and reasonable price, which is most suitable for daily cooking.
Olive oil: cold salad adds unique flavor
Olive oil is the most expensive of all kinds of edible oils, because the olive oil sold in China is mainly supplied by imports. The advantage of olive oil is that it is rich in monounsaturated fatty acid-oleic acid, which avoids the adverse consequences of oxidative damage and raising blood lipid and has good heat resistance. Olive oil has a unique fragrance, which can be used for stir-frying and cold salad to add flavor.
It should be noted that some "vegetable butter" or "vegetable butter" are products made by artificial hydrogenation of soybean oil. Their taste and cooking effect are similar to butter, but they contain unhealthy "trans fatty acids". Children and old people had better eat less.
Lard is the healthiest.
1, low price. Because I had no money, I bought five catties of lard and put it at home, fearing that the price would rise in the future.
Don't panic after eating lard. There is lard at home, so I won't be afraid of running out of oil in the future.
3. Pork prices will continue to rise in the future. If you have no money to buy it, buy some lard and leave it fragrant.
I want to eat olive oil, but I have no money.
5. I want to eat rapeseed oil and have no money.
6. Eating too much vegetable oil can easily lead to vascular aging. The old people in my family have been vegetarian for a long time, and they all died around the age of 60.
Which cooking oil is the healthiest and can capture your table best?
( 1)
Oils and fats are collectively called fats in nutrition, and fats are composed of fatty acids and glycerol. Fatty acids can be divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in structure.
Different edible oils have different proportions of three fatty acids, and each edible oil has its own "three measurements". Different fatty acid ratios are directly related to the nutritional and cooking characteristics of each edible oil.
1 saturated fatty acids
Saturated fatty acids mainly exist in animal fats. Because there is no unsaturated double bond, the structure is stable and it is not easy to be oxidized.
Excessive intake of saturated fatty acids will cause arterial stenosis and atherosclerosis, and increase the risk of coronary heart disease.
2 monounsaturated fatty acids
Monounsaturated fatty acids have an unsaturated double bond in the chemical structure, usually referring to oleic acid. Proper intake can reduce cholesterol, triglycerides and low-density lipoprotein in the blood.
Three kinds of polyunsaturated fatty acids
Polyunsaturated fatty acids have multiple unsaturated double bonds in chemical structure and are essential fatty acids for human body. Common fatty acids are DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and AA (arachidonic acid), which have the functions of reducing blood lipid, improving blood circulation and atherosclerotic plaque in the body.
Although unsaturated fatty acids have many benefits, unsaturated double bonds are easily oxidized to produce free radicals and active oxygen, which is harmful to cells and tissues.
Generally speaking, the more unsaturated double bonds in edible oil, the easier it is to be oxidized and deteriorated, and the more afraid of high temperature, the less easy it is to store.
(2)
Are all kinds of edible oils tolerant?
The key is to look at the smoke spots.
When heating the grease without ventilation, observe the temperature when the grease smokes, which is the smoke point. The lower the smoke point, the easier it is to produce harmful carcinogens such as trans fatty acids when heating.
Generally speaking, oils with high saturated fatty acid content have high smoke point. For the same oil, refined oil has a higher smoke point than pressed oil. Oil can be divided into one, two, three and four grades according to the refining degree, and the first grade oil has the highest refining degree and smoke point.
(3)
What different edible oils are good at cooking is closely related to the content of three fatty acids and the smoke point.
Generally speaking, oils with high saturated fatty acid content and high smoke point are suitable for high-temperature frying.
Oils with high content of unsaturated fatty acids (especially polyunsaturated fatty acids) and low smoke point should avoid high-temperature cooking, and try to choose medium-low temperature cooking or cold salad.
1 soybean oil
Fatty acid ratio:
Saturated fatty acid 15%
Monounsaturated fatty acid 23%
Polyunsaturated fatty acids 62%
Smoke point: 166~238
Specialty: Soybean oil has a high content of polyunsaturated acids, so high-temperature cooking such as frying should be used as little as possible, and ordinary cooking or cold salad can be used.
2 peanut oil
Fatty acid ratio:
Saturated fatty acid 19%
Monounsaturated fatty acid 48%
Polyunsaturated fatty acids 33%
Smoke point: 160~232
Features: Compared with other edible oils, peanut oil has relatively balanced fatty acids, which can be used for ordinary cooking, and first-class peanut oil can be used for high-temperature frying.
3 olive oil
Fatty acid ratio:
Saturated fatty acid 15%
Monounsaturated fatty acid 75%
Polyunsaturated fatty acids 10%
Smoke point: 19 1~238
Characteristics: The content of monounsaturated fatty acids in olive oil is high. In order to avoid damaging antioxidant components, virgin olive oil generally does not need to be heated. Refined olive oil can be used for cooking because there are not many substances left in the refining process.
4 rapeseed oil
Fatty acid ratio:
Saturated fatty acid 7%
Monounsaturated fatty acids 6 1%
Polyunsaturated fatty acids 32%
Smoke point: 107~227
Characteristics: Rapeseed oil has high unsaturated fatty acid content, and monounsaturated fatty acid content is prominent, which is close to olive oil. It is more affordable and can be used for general cooking.
5 palm oil
Fatty acid ratio:
Saturated fatty acid 5 1%
Monounsaturated fatty acid 39%
Polyunsaturated fatty acids 10%
Smoke point: 235
Features: high saturated fatty acid content, heat resistance, and can be used at high temperature.
6 coconut oil
Fatty acid ratio:
Saturated fatty acid 9 1%
Monounsaturated fatty acid 7%
Polyunsaturated fatty acid 2%
Smoke point: 1 17~232
Features: High saturated fatty acid content, heat resistance, and can be used at high temperature. It's best not to eat more.
7 blending oil
Fatty acid ratio:?
Smoke point:?
Features: In 2007, Dietary Guidelines for China Residents suggested that "the types of edible oils should be changed frequently, and more vegetable oils should be eaten". In this context, blended oil was born, generally using soybean oil, rapeseed oil and peanut oil as the main raw materials. If matched with science, it is naturally more conducive to health.
However, in view of the fact that there is no national standard for blending oil at present, and most blending oils do not stipulate the proportion of various oils and fats, it is easy to mix.
After reading their introduction, I believe everyone has their own judgment on "Jiali". There are different standards of beauty. There is no need to fight for one, two or three in everything. What is suitable is the best. For example, you can choose olive oil for cold salad, palm oil for high-temperature frying, peanut oil and soybean oil for home cooking.
Edible oil hint
1. When eating, it is recommended to use a small oil pan for sub-packaging or buy a small bucket directly to avoid oil oxidation caused by long storage time.
2. It is suggested to change the types of edible oil from time to time, and it is more beneficial to health to use a variety of vegetable oils.
3. Generally speaking, vegetable oil is high in unsaturated fatty acids, and animal oil is mostly saturated fatty acids.
Dietary Guidelines for China Residents (20 16) points out that the total intake of edible oil should not exceed 30g/ day, and it should be mixed with various vegetable oils, and animal oil, margarine or shortening should be eaten as little as possible.
Many friends have been talking about healthy eating, such as meat, vegetables, eggs and milk, but "oil" also has many problems to pay attention to, but it seems that not many people care. Oil is basically what we eat three times a day, but it has a closer relationship with us. Common vegetable oils, such as rapeseed oil, peanut oil, soybean oil and corn oil, which of these oils is the healthiest? Pour cold water on it. In fact, the oil may be a bit unsatisfactory. Let's discuss the following questions:
Many friends think that eating vegetable oil can make us healthy, because everyone thinks that vegetable oil is a healthy oil, without cholesterol, with high unsaturated fatty acid content and low saturated fatty acid content, because too much saturated fatty acid intake may quickly make us obese and increase the chances of inducing more chronic diseases; Relatively speaking, unsaturated fatty acids are more beneficial to human body, such as sebaceous glands, brain and other parts. Intake of appropriate amount of polyunsaturated fatty acids is also helpful to regulate serum cholesterol and prevent hyperlipidemia. Everyone has such a subconscious, "as long as we don't eat more animal oil, we will be safe." In fact, the vegetable oil around us also has some disadvantages. For example, most vegetable oils are unsaturated fatty acids, but the proportion of unsaturated fatty acids is not harmonious or harmful to the human body.
Most vegetable oils are relatively low in polyunsaturated fatty acids and high in monounsaturated fatty acids, so the proportion of polyunsaturated fatty acids is out of line. The ratio of ω3 to ω6 in polyunsaturated fatty acids is also inconsistent. Generally, the content of ω6 is much higher than ω3, and all unsaturated fatty acids use a set of metabolic enzymes. If each of them is excessive, it will lead to the competition of enzymes, disrupt endocrine, aggravate cell inflammation and increase the probability of obesity. Common vegetable oils, such as peanut oil, soybean oil and corn oil, all have this problem. The content of ω6 is obviously higher than ω3, so in fact, if you eat these vegetable oils for a long time, you may need to choose foods rich in ω3 to balance them, such as deep-sea fish and shrimp, which will be healthier.
Many friends don't like animal oil. They think that animal oil is harmful to health and is the killer of cardiovascular and cerebrovascular diseases. Actually, it's not. On the contrary, although the contents of saturated fatty acids and cholesterol in animal oil are high, the proportion of polyunsaturated fatty acids is relatively balanced. Although excessive intake of saturated fatty acids is more likely to lead to obesity, it is actually harmless for us to eat a little animal fat, which may be a good choice, especially butter. As long as we are willing to control our intake, these animal oils will not affect our health.
The cooking methods of many friends are also worrying. For example, the cooking method of many elders is to wait until the oil is burned before smoking, and to collect pickles and put vegetables. Put down the oil explosion, really earth-shattering. Actually, we don't need to do this now. In the past, if the crude oil was not burned to smoke, it would smell like crude oil, and the dishes made were not delicious. But nowadays, most vegetable oils are refined, not squeezed by themselves, but "cooked" and unnecessary. Excessive high-temperature combustion of oil will almost completely lose some original nutrients in vegetable oil, and during this period, it will also produce "hydrogenated vegetable oil" to produce more harmful components, such as trans fatty acids. The intake of trans fatty acids will lead to an increase in the amount of "low-density lipoprotein" in blood, which is one of the factors that induce various cardiovascular and cerebrovascular diseases. Even eating vegetable oil that everyone trusts has increased the risk of inducing diseases, and my heart is really uncomfortable.
When cooking, the oil temperature should be the same as that of cooking. You don't have to burn to smoke or bubble. You should also pay attention to turning on the range hood. Even simple cooking can produce carbon monoxide, which is harmful to health.
Having said so much, how can we eat healthily? As mentioned earlier, the content of unsaturated fatty acids in vegetable oil is actually unbalanced, so let's make them more balanced. Here, you can choose rapeseed oil with a slightly balanced proportion of polyunsaturated fatty acids or scientifically blended oil. If you like other kinds of vegetable oil, you can occasionally change other oils to balance it. Of course, there are also oils with a high proportion of omega -3, such as linseed oil, perilla oil and pecan oil. However, because omega-3 is very unstable in nature and will be oxidized when heated, these oils are generally cool, that is, poured directly on vegetables. We can eat them cold, or pour some on them after frying. Olive oil, which everyone likes, is also a good choice, but monounsaturated fatty acids account for the highest proportion in olive oil. Monounsaturated fatty acids are not essential components needed by human body, so the nutritional value is not that high, but compared with other vegetable oils, saturated fatty acids are lower and the proportion of polyunsaturated fatty acids is slightly balanced.
Little girl:
I wrote my own questions, answered them myself, and didn't say post them.
Throughout the world, China has never rated what oil is the healthiest, and it is impossible to determine what oil is the healthiest!
However, worldwide, edible oil with the lowest blood lipid has been evaluated as reducing blood lipid, which is beneficial to cardiovascular health.
20 18 1 10 published by American international journal of lipid research, Center for Human Nutrition Research, University of Potsdam, Germany. The research results of 80-20 18 show that under the same calorie condition, reducing blood fat is beneficial to human cardiovascular health. The global ranking of 13 edible oils is as follows:
First place: sunflower seed oil,
The second place is rapeseed oil.
Third place hemp seed oil
The fourth place is safflower oil.
The fifth place is linseed oil.
Sixth place corn oil
Seventh olive oil
The eighth largest soybean oil
Ninth palm oil
Tenth coconut oil
Eleven lard
Twelfth butter
Thirteen butter
Peanut oil, tea oil and so on. Not evaluated.
German experts suggest that replacing saturated fatty acids with monounsaturated fatty acids and polyunsaturated fatty acids can reduce the level of bad cholesterol and the risk of cardiovascular diseases. Eat less lard and butter.
Therefore, it is a prerequisite to emphasize the lipid reduction of edible oil, and only healthy oil is beneficial to the cardiovascular system.
There is no healthiest oil in the world, so don't be fooled by the merchants!
Hello, I'm glad to answer your question. I'm EVIN, professional sister paper. When we talk about fat health, we are actually distinguishing good fat from bad fat.
Fat can be divided into saturated fat, monounsaturated fat, polyunsaturated fat and trans fat.
We all know that trans fat is very harmful to human body, which will damage the heart and vascular system and cause thrombosis or atherosclerosis.
Polyunsaturated fats are particularly prone to oxidation, especially under the heating conditions of processing or cooking. The products of oxidation reaction are destroyed and distorted fatty acid molecules, which will turn vegetable oil into toxic substances.
Many people say that saturated fat is not good, but the healthiest and most energetic people on earth must have natural fat such as animal fat in their diet. The vegetable oil we buy is extracted from corn, rapeseed, soybean, sunflower seed and cottonseed, most of which are polyunsaturated fats.
The main component of vegetable oil is polyunsaturated fatty acid, which has high heat sensitivity. Polyunsaturated fatty acids with fragile molecular structure will become toxic compounds including trans fatty acids after heating.
So if you want to cook, you must choose a heat-resistant hungry fat. At this point, saturated fats (butter, coconut oil, lard and traditional fats) easily won. This is because there is no room for oxygen in the molecular configuration of saturated fatty acids, so these strong molecules will not change shape even at high temperature. Monounsaturated fat can barely hold one oxygen molecule, so olive oil rich in monounsaturated fatty acids can resist harmful oxidation reaction and is suitable for cooking oil.
Olive oil, peanut oil, butter, nut oil, coconut oil, animal fat (lard, butter), palm oil, hand-made unrefined oil.
Rapeseed oil, soybean oil, sunflower oil, cottonseed oil, corn oil, grape seed oil, margarine and so-called "trans fatty acid-free" products.
What oil is the healthiest to eat? There is no healthiest oil, and the "fatty acid types" rich in each edible oil are slightly different.
1 Class: sunflower oil, corn oil, soybean oil, peanut oil, sesame oil, etc.
The second category: linseed oil, perilla oil, etc.
Category III: olive oil, hazelnut oil, avocado oil, almond oil, rapeseed oil, tea seed oil, etc.
The fourth category: lard, sheep oil, butter and other "animal fats".
Relatively speaking, "replacing all kinds of edible oils" is the healthiest, and the intake of various fatty acids is balanced.
To eat oil healthily, there are some things to do: no matter what kind of oil, eating too much will increase the risk of "injury problems" such as obesity and dyslipidemia. Eat a limited amount of oil to get healthy; It is suggested that the daily consumption of edible oil for adults should be controlled at about "25-30g", which is about 2-3 spoonfuls of white porcelain (full).
In addition, just to be on the safe side, don't buy "oil from unknown sources" such as "oil extracted from rural soil"; When buying cooking oil, please go to the "large regular supermarket chain" to buy "cooking oil produced by famous brands" to ensure the safety of yourself and your family.
No matter whether you buy soybean oil or olive oil, you will find "grade marks" on the label, such as grade one, grade two and grade three. Many kinds of edible oils have their own "quality grades". For example, soybean oil, rapeseed oil, corn oil and other oils are divided into primary, secondary, tertiary and tertiary, and peanut oil is divided into primary, secondary and tertiary from high to low. The boundary of grade is mainly determined by the color of oil, the amount of insoluble impurities, taste and other indicators. Relatively speaking, first-grade oil is better than second-grade oil, super-grade olive oil is better than first-grade olive oil, and the higher the grade, the better the vegetable oil.
For "unhealthy oils" such as lard, butter, mutton, palm oil, hydrogenated vegetable oil, coconut oil and repeatedly used oil, eating less (preferably not eating) is the best health policy.
There is no doubt that fat intake plays an important role in the growth and development of infants. The main sources of dietary fat for "baby" are animal food and edible oil represented by milk.
After the baby starts to add complementary food at the age of 6 months, it is necessary to ensure the intake of dairy food and animal food first, and the baby who is mainly based on plant food should add appropriate amount of oil to the meal.
With "cooking oil", the food becomes more delicious and attractive; Misuse of "edible oil" can easily lead to obesity and hypertension. Everything is like this, and the extremes will be reversed; Whether it is soybean oil or corn oil, olive oil or rapeseed oil, please "select oil reliably, limit oil scientifically, eat oil healthily and refuel your body".
To answer this question, we must first understand the classification of oils and fats. Oils and fats can be divided into vegetable oils containing saturated fatty acids and animal oils containing unsaturated fatty acids.
Saturated fatty acids-animal oil (lard, etc.). ) Oil that was once considered unhealthy because of its high cholesterol and high energy was once abandoned by the world. However, it was later discovered that the long-lived and healthy old people like to eat meat and are not afraid of being fat. Animal oil has attracted worldwide attention, and we have to admit that human beings still need saturated fatty acids.
Saturated fatty acids are divided into short chain fatty acids, middle chain fatty acids and long chain fatty acids. Among them, locked fatty acids are considered to be healthy fatty acids, and foods containing this fatty acid include milk, breast milk, coconut oil, palm oil and so on. Coconut oil, which is popular in recent years, is thought to prevent Alzheimer's disease.
Unsaturated fatty acids-Unsaturated fatty acids in vegetable oil can be divided into n-9 series fatty acids, n-6 series fatty acids and n-3 series fatty acids.
Among them, too much intake of n-6 series fatty acids can cause allergic and other inflammatory reactions, so it can't be eaten in large quantities. N-6 series fatty acids are mostly vegetable oils, including corn oil, cottonseed oil, soybean oil, sesame oil and all kinds of nuts we eat every day.
Unsaturated fatty acids n-3 series fatty acids and n-9 series fatty acids can be ingested more. Vegetable oils containing more n-9 series fatty acids include olive oil and rapeseed oil. Vegetable oils containing n-3 series fatty acids include perilla oil, flaxseed oil and herring oil (tuna, mackerel, etc. ), but the oil containing n-3 series fatty acids is easy to acidify and cannot be heated, so it is not suitable for daily conditioning in China.
Healthy vegetable oils that are most suitable for daily cooking and frying are olive oil and rapeseed oil, which contain more n-9 series fatty acids. But when choosing these two oils, we need to pay attention to another problem, that is, its processing method.
Processing method of vegetable oil
From the above explanation, we can know that animal oil should be eaten in moderation, and olive oil and rapeseed oil, the two healthiest and easy-to-use oils in daily use, should pay attention to their processing methods when choosing.
I hope my explanation can help you.
Cooking oil is something we can't live without every day. A dish without oil will taste lower, but there are too many kinds of oil in the supermarket now. From the shelf, it's really dazzling. We should choose oil, not only because it tastes bad, but also because it is good for our health. Today we will tell you what oil is the healthiest to eat.
edible oil
1 olive oil
Olive oil is a monounsaturated fatty acid, which belongs to the highest category of all edible oils. It has a good effect on reducing bad cholesterol and improving good cholesterol, so it can prevent cardiovascular and cerebrovascular diseases and reduce cholecystitis and gallstones. Olive oil also contains vitamins A, D, E, K and carotene, which has a certain effect on improving digestive function, enhancing calcium deposition in bones and delaying brain atrophy.
2 soybean oil
Soybean oil contains about 85% unsaturated fatty acids, which is easy to digest and absorb. After eating, it can reduce low density lipoprotein and cholesterol in blood and prevent arteriosclerosis. It also contains vitamins a, d, e and other elements.
Sunflower seed oil
Sunflower seed oil contains up to 90% unsaturated fatty acids, of which linoleic acid accounts for 66%, ranking first among vegetable oils. It contains vitamin E, carotene and phospholipids, and has a good effect on delaying cell aging, preventing night blindness and dry skin.
4. Rapeseed oil
Rapeseed oil contains up to 95% unsaturated fatty acids, which is similar to olive oil. It can also benefit gallbladder, reduce cholesterol in the body, and is beneficial to health care. However, rapeseed oil contains a fatty acid-erucic acid, which is difficult to digest and absorb. If you take erucic acid excessively for a long time, it will easily lead to thickening of blood vessel wall and myocardial fat deposition, which is not suitable for patients with hypertension and vascular diseases.
5 tea oil
Tea oil has the reputation of oriental olive oil and is a rare woody plant oil. Compared with peanut oil and soybean oil, tea oil has a higher content of unsaturated fatty acids, reaching 90%, which is easily absorbed by human body. At the same time, it can promote the absorption of fat-soluble fiber and trace elements such as calcium, zinc and iron. Tea oil has the functions of lowering blood cholesterol and preventing hypertension and heart disease.
6 sesame oil
Sesame oil is rich in vitamin E. Regular consumption of this oil can eliminate or neutralize the aging substance "free radicals" accumulated in cells, and sesame oil is also a dietotherapy auxiliary drug for diseases such as diabetes, hypertension, coronary heart disease, frostbite and constipation.
Let's start with the conclusion:
1, for ordinary people, whether it is vegetable oil or animal fat, try to diversify as much as possible;
2. When economic conditions permit, the oil containing ω-3 fatty acids can be appropriately increased;
3. Avoid trans fats, such as margarine, shortening and margarine.
Oil in life can be roughly divided into the following categories:
1, unsaturated fatty acids
(1)ω-3, an essential fatty acid that the human body cannot synthesize.
Such as linseed oil, perilla oil, Inca fruit oil, herring oil and walnut oil.
This is an oil that should be actively ingested, which has the functions of anti-inflammation and dredging blood vessels.
(2)ω-6, an essential fatty acid that the human body cannot synthesize.
For example: soybean oil, rapeseed oil, sunflower seed oil, grape seed oil, safflower oil and corn oil.
Excessive intake of the most common oil in life will promote the development of inflammation and cause other diseases, so we should consciously reduce the use.
(3)ω-9, a nonessential fatty acid that can be synthesized by human body.
For example: olive oil, mustard oil, sesame oil and rice oil.
There is no need to take the initiative, it can be used instead of omega-6 intake.
2. Saturated fatty acids
For example: butter, lard, butter, dairy products, egg yolk.
At room temperature, meat fat and milk are lumpy. Moderate intake is beneficial to human body, while excessive intake will increase human cholesterol and cause cardiovascular and cerebrovascular diseases.
3. Trans fatty acids
For example: margarine, shortening, margarine.
After hydrogenation, vegetable oil becomes similar to saturated fatty acid, which belongs to chemical grease that does not exist in nature. It is difficult to digest in human body, which is a potential threat to human health and should be avoided as far as possible.
Summary:
Trans fats should be avoided;
The intake of saturated fat and omega-6 fatty acids should be controlled;
We should actively ingest omega-3 fatty acids;
There is no need to take omega-9 fatty acids actively.