Recommended index: ★★★
Comment in a word: Soybean oil is quite suitable for stewing.
2. Among vegetable oils, the content of polyunsaturated fatty acids in rapeseed oil is in the middle, lower than corn oil, soybean oil and sunflower oil, but significantly higher than olive oil and palm oil. Although the total amount of vitamin E in micronutrients is less than that in soybean oil, α -tocopherol with the strongest activity in vitamin E is higher than that in soybean oil.
In addition, rapeseed oil is the only vegetable oil containing campesterol. Although rapeseed oil is superior to soybean oil in unsaturated fatty acids and micronutrients, the overall nutritional value is slightly reduced because the unhealthy effects of erucic acid and glucosinolates in rapeseed oil are still inconclusive.
Recommended index: ★★★★
Comment: It can be used for cooking, but it should not be fried for a long time.
3. Peanut oil Peanut oil contains more than 80% unsaturated fatty acids (oleic acid 4 1.2%, linoleic acid 37.6%), and the proportion of fatty acids is reasonable. Oleic acid content is second only to olive oil and tea seed oil, but higher than soybean oil and sunflower seed oil, but it lacks α -linolenic acid.
A study by the University of Pennsylvania shows that compared with high-fat diet, olive oil diet, peanut oil diet and peanut+peanut butter diet can significantly reduce blood total cholesterol and harmful cholesterol, but have little effect on beneficial cholesterol. This result also shows that peanut oil, like olive oil, can play a role in preventing cardiovascular diseases.
Recommended index: ★★★★
Comment in a word: the most delicious edible oil.
4. Corn oil Corn oil comes from corn germ, in which the content of saturated fatty acids is higher than sunflower oil and lower than peanut oil, and the content of unsaturated fatty acids is higher, with linoleic acid as the main one and oleic acid as the second.
The nutritional value of corn oil is not only that it is the source of essential fatty acids and vitamin E, but also that corn oil is rich in phytosterols, which can reduce the risk of heart disease.
Recommended index: ★★★★
Comments: Suitable for salad dressing or salad oil.
5. rice oil rice oil was once mixed in rice bran and was regarded as waste. In fact, its nutrition is very characteristic. Rice oil is rich in unsaturated fatty acids, mainly oleic acid and linoleic acid, which are relatively balanced. In addition, it is rich in oryzanol, phytosterol and vitamin E, among which vitamin E is also α -tocopherol with strong antioxidant capacity, and rice oil also contains 0.3% squalene.
Fukuoka University in Japan has done a study on the influence of rice oil on patients with hypertension and diabetes. The results show that rice oil rich in oryzanol can improve the situation of chronic diseases. For the elderly and sub-healthy people, rice oil rich in oryzanol is a good choice.
Recommended index: ★★★★★
Comment in a word: it is called rice bran oil, and its health value is not "bran" at all.
6. Olive oil Olive oil contains a lot of monounsaturated fatty acids, and virgin olive oil contains a variety of bioactive components, such as olive polyphenols, squalene, chlorogenic acid, vitamin E, carotene and so on. , with good antioxidant and free radical scavenging ability. Especially phenolic compounds, have some beneficial effects on human health. Squalene in olive oil can protect breast cell DNA from oxidative damage.
Olive oil can be used not only for cold salad, but also for frying and frying. However, extra virgin olive oil is more suitable for cold salad, making sauce and taking it directly instead of butter to coat bread.
Recommended index: ★★★★★★★
Comment in a word: put more virgin olive oil when cooking, just to achieve the effect of less oil, I'm afraid you can't bear it.
7. Palm Oil Although palm oil does not appear in the kitchen as often as other vegetable oils, it has a place in the food industries such as instant noodles, fast food and baking. Because of its high oxidation stability and frying resistance, it is often used to replace animal oil without the trouble of cholesterol.
At the same time, palm oil is rich in vitamin E, coenzyme Q 10, β -carotene and so on. Although the content of these components is less than 1% of the total oil components, they play a vital role in the stability and quality of palm oil. Especially carotene and vitamin E, which give palm oil antioxidant and other health properties.
Recommended index: ★★★
Comment in a word: if the fried delicious food can't be released, use palm oil.
8. Oil tea seed oil Tea seed oil and olive oil, also known as sister flowers, are one of the two major woody plant oils in the world. The monounsaturated fatty acid content of tea seed oil is higher than that of olive oil, and it is known as "Oriental olive oil".
Camellia oleifera seed oil is rich in monounsaturated fatty acids, vitamin E, vitamin D, carotene, phospholipids, squalene and other bioactive components, as well as tea polyphenols, a specific physiological active substance that olive oil does not have. At the same time, camellia oil does not contain erucic acid, which is easily digested and absorbed by human body, which helps to reduce the concentration of cholesterol in blood and prevent cardiovascular diseases such as arteriosclerosis, hypertension and coronary heart disease.
Recommended index: ★★★★★★★
Comment in a word: Compared with olive oil, it is cheap and good, oriental olive oil.
9. Linseed oil Linseed oil is rich in α -linolenic acid, which, like linoleic acid, is an essential fatty acid for human body. In addition, α -linolenic acid is the precursor of EPA and DHA, which contributes to the development of brain and retina.
Studies have shown that daily intake of flaxseed oil containing 8g α -linolenic acid can also reduce the blood pressure level of patients with dyslipidemia. In addition, some studies show that increasing α -linolenic acid can reduce the death risk of coronary heart disease. However, because the iodine value of linseed oil is as high as 175, it is easy to be oxidized and deteriorated by air, so it needs to be stored at low temperature, and it is not suitable for heating when eating. Eat it as soon as possible after opening the lid.
Recommended index: ★★★★
Comment in a word: Linseed oil can only be cooked at low temperature, and can be mixed with daily edible oil to eat, which is very delicious.
10, sunflower seed oil The fatty acid nutrition of sunflower seed oil is similar to soybean oil, with little saturated fatty acid content, mainly linoleic acid, but lacking α -linolenic acid. Sunflower seed oil is rich in tocopherol, of which more than 95% is α -tocopherol with biological activity, which is incomparable to other vegetable oils.
Sunflower seed oil also contains active substances such as phytosterol and squalene. Besides frying, it can also be used for baking.
Recommended index: ★★★★
Comment in a word: Sometimes it tastes really good to change to eat.
1 1. Blended oil Blended oil is an edible oil made of two or more refined oils in a certain proportion, which combines nutrition and delicacy to provide consumers with better taste and richer nutrition.
Recommended index: ★★★★★
Comments: Suitable for daily cooking.
What oil is used for frying cold dishes? 1, cold salad or salad soybean oil, flaxseed oil, wheat germ oil, olive oil and sesame oil: these oils are the best choice for cold salad and salad, because the nutrients in them can be preserved more fully and taste delicious.
2, daily cooking rapeseed oil, peanut oil, tea seed oil, rice bran oil: this kind of oil has good thermal stability and is suitable for daily cooking.
3. Fry palm oil, coconut oil and butter at high temperature: these oils have good heat resistance and are suitable for cooking and frying.
4, soup stewed sesame oil, refined olive oil, soybean oil, corn oil, sunflower seed oil: soup does not need to put a lot of oil, just a little sesame oil; Oils with low unsaturation such as refined olive oil, soybean oil, corn oil and sunflower seed oil are most suitable for stews.
Matters needing attention of domestic edible oil 1. Do not heat cooking oil until it smokes. No matter what oil is used, the temperature of cooking oil should not be too high. For vegetable oils and fats, heating to smoke will deteriorate and produce some aldehydes and ketones that are not good for human body, so it is not necessary to heat the oils and fats to too high a temperature.
2. Fry for no more than 3 times. Generally, it is recommended not to use a pot of oil for more than three times when frying things at home. Cooking oil is easy to deteriorate when it is hot or cold, and the food made by frying is easy to cause cancer.
3. Don't burn oil. Burned oil is easy to produce peroxide, which is harmful to health.
4. Edible oil should be stored in a cool and dry place. Edible vegetable oil has four fears: one is afraid of direct light, the other is afraid of air, the third is afraid of high temperature, and the fourth is afraid of water. Therefore, edible oil should be dark, sealed, low temperature and waterproof. Tighten the cover after each use to reduce the contact time with air.
Don't pour the used oil into the crude oil bottle. If used oil is poured into a crude oil bottle, the oil will deteriorate easily.