Many people hate oil.
But edible oil is also the guarantee of human function.
Basic fuel for normal operation!
Because you have to eat oil,
So in the face of all kinds of oils,
Such as corn oil, peanut oil, soybean oil,
Olive oil ... which one should we choose?
Is there any way to eat healthier?
In terms of nutritional value, different edible oils have their own advantages. Here are a few oils featuring health for your identification.
0 1
soya bean oil
Soybean oil is the most productive oil in the world. Soybean contains a lot of vitamin E, vitamin D and lecithin, which is very beneficial to human health. In addition, the digestibility of soybean oil is as high as 98% and the price is cheap.
02
sunflower seed oil
Sunflower seed oil is rich in linoleic acid, which can significantly lower cholesterol, prevent arteriosclerosis and prevent coronary heart disease. Moreover, the ratio of linoleic acid content to vitamin E content is relatively balanced, which is convenient for human body to absorb and utilize, but the comprehensive cost performance is not high.
03
olive oil
Olive oil is an ideal oil for cold salad and cooking. It contains more than 80% vitamin A, vitamin D, vitamin E and unsaturated fatty acids. It also contains an antioxidant called polyphenols, which can resist heart disease and cancer.
04
Camellia seed oil
Camellia seed oil is called "Oriental olive oil", and its oil composition and nutritional composition are very similar to olive oil. In addition, the natural fat close to human milk is most suitable for infants. It can improve immunity, enhance digestive function and promote calcium absorption.
05
linseed oil
Flaxseed oil, also known as smart oil, is made of flaxseed, which is particularly beneficial to the brain development of pregnant women and babies. Flaxseed oil contains a lot of unsaturated fatty acid-α -linolenic acid. α -linolenic acid can be converted into DHA in the body (which is very important for brain development)
06
oil mixture
Blended oil is an edible oil made from two or more refined oils in proportion, which is divided into two categories: flavor blending and nutrition blending. Experts suggest choosing nutritional blending oil, because the proportion of fatty acids in most single oils is unbalanced. Nutritional blending oil is to mix several oils together to improve nutrition.
Families should not eat a single oil for a long time, but change the oil to eat, so as to be beneficial to their health. The main difference between oils and fats is the type and proportion of fatty acids, which can be roughly divided into four categories.
1. Soybean oil, corn oil, sunflower oil and wheat germ oil are the main types with high polyunsaturated fatty acid content, rich linoleic acid, difficult solidification and poor heat resistance. This oil is suitable for stewing. If it is used for cooking, try not to burn the oil until it smokes.
2. Various fatty acids are relatively balanced, among which oleic acid is the most abundant, turbid at low temperature and good in heat resistance, such as peanut oil, rice bran oil and sesame oil. This oil is suitable for cooking, not for frying and frying.
3. Monounsaturated fatty acids are particularly rich, and oleic acid is particularly rich. It will not solidify in the refrigerator and has good heat resistance, mainly olive oil and camellia oil.
There are a lot of saturated fatty acids, which will solidify when it is a little cooler. Don't heat it when eating. Can be used for cold salad or bread slices to keep its healthy function to the maximum extent.
Trap 1:
I like to eat fried food. I can eat fried dough sticks or oil cakes at the stall for breakfast.
Tip:
In order to keep enough oil and reduce the cost, many stalls are reluctant to dump the used oil, but use it repeatedly. "Edible oil" contains a lot of polymers, which can easily cause high blood pressure and may also lead to cancer! It is best not to eat fried food from street stalls.
Trap 2:
Fat people need to lose weight, so they don't eat oil
Tip:
Excessive intake of oil will aggravate obesity, but proper amount of oil can not only provide fatty acids needed by human body, promote the absorption of fat-soluble vitamins, but also soften food fiber and provide satiety. Even when dieting to lose weight, you need at least 20 grams of dietary fatty acids every day to maintain normal bile excretion and avoid skin health damage due to the lack of essential fatty acids.
Trap 3:
As long as it is oil, it can be used for cooking, and cooking can only be done when the oil smokes.
Tip:
Olive oil, sesame oil, corn oil, safflower seed oil and so on. Because of their unstable chemical properties, they are not suitable for frying. At present, impurities are removed from oil products, reaching about 250℃ when a large amount of smoke is emitted, which not only destroys nutrients, but also produces peroxides and carcinogens. It is suggested to heat the pot first, then pour the oil, and don't wait for the smoke to come out.
The first is to choose the grade of edible oil. Vegetable oil sold in the market is divided into four grades according to the quality from low to high: "secondary oil", "primary oil", advanced edible oil and salad oil. Among them, salad oil is refined through very strict procedures such as high temperature and high altitude distillation, with almost no impurities, no lampblack and oily smell, and is known as "the best edible oil".
In the national standard, all manufacturers of camellia oil, soybean oil and sunflower seed oil must indicate whether the production process is "squeezing" or "leaching" on the product packaging.
Press method is to separate oil from oil by physical pressure. The quality of oil is relatively pure, safe, hygienic and pollution-free.
However, the leaching method is to extract oil by fully combining oil with organic solvent, which is difficult to completely remove toxic organic substances and has low cost and price.
The normal colors of edible oil are light yellow, light yellow and yellow. All kinds of vegetable oils will have a unique color, such as good quality camellia oil is golden yellow, peanut oil is light yellow or light orange, rapeseed oil is light green or golden yellow, and sunflower oil is light yellow. Generally, high-quality edible oil is light in color, while inferior edible oil is dark in color (except sesame oil).