1, how to eat oil to be healthy
Edible oil contains essential fatty acids, which provide energy during human exercise, and is also a lubricant for blood vessels to avoid endangering health and life due to blood vessel blockage. How to eat oil is healthy? People still use a lot of cooking oil in their lives, but we must pay attention to science and rationality. In fact, there are still many kinds of edible oils. Therefore, don't eat only one kind at ordinary times. In order to meet the human body's demand for various nutrients, a balanced intake is needed.
In addition, according to different age stages, the intake of edible oil is also different. Generally speaking, childhood is in the golden age of growth and development, so there is no need to consume too much oil. Otherwise, it will easily lead to the increase of fat and cholesterol, which will lead to obesity. However, the functional stress increases in adulthood, especially those who are engaged in manual labor, and they need proper diet. When the metabolism slows down in old age, we should also reduce the intake of edible oil.
2. Characteristics of different edible oils
Soybean oil stew is more suitable.
It is rich in unsaturated fatty acids, in which linoleic acid is dominant and contains a small amount of α -linolenic acid. Vitamin e is rich, and the light yellow comes from a small amount of carotene. Linoleic acid has a limited effect on reducing the risk of heart disease, but α -linolenic acid is more beneficial. Clinical nutrition experiments have confirmed that besides high cholesterol, the other two risk factors of coronary heart disease are hypertension and vascular embolism, and linolenic acid can just reduce these two factors, so it has the effect of reducing blood lipid and blood cholesterol. However, because linoleic acid and linolenic acid are not heat-resistant, linolenic acid is particularly afraid of heat, and it is easy to oxidize and polymerize after frying or repeated heating, which is very harmful to health.
Tip: If cooking with soybean oil can't protect the heart, it is suitable for stewing. If cooking, try not to burn to 10, and don't smoke. In addition, soybean oil is made by solvent leaching, and the loss of vitamin E after refining is relatively large. Pay special attention when buying. Any soybean oil that doesn't say "no genetically modified ingredients" is a genetically modified product.
Peanut oil-the most delicious edible oil
The composition of the three fatty acids is basically 1: 1: 1. It can be said that the composition of fatty acids is reasonable, containing 40% monounsaturated fatty acids and 36% polyunsaturated fatty acids, and rich in vitamin E. Many people think that peanut oil is helpful for cardiovascular diseases. In fact, what really lowers blood cholesterol and harmful cholesterol is peanut protein and a lot of vitamin E and dietary fiber in it, not the oil in peanuts.
Tip: When buying peanut oil, you should give priority to squeezing oil and choose high-quality products, because peanuts are easy to pollute aflatoxin, which is particularly soluble in oil. However, peanut oil has a particularly good flavor and heat resistance, which is more suitable for general cooking than for fried food.
Olive oil-the healthiest and most expensive
It is recognized as the best edible oil in the world, which can reduce blood lipid and cholesterol, prevent all kinds of cancers, and has a very good cosmetic effect. Its advantage is that the content of monounsaturated fatty acid can reach more than 70%, that is, oleic acid. Although polyunsaturated fatty acids can reduce blood lipids, it is easy to cause oxidative damage in the body, and excessive consumption is not conducive to health; Saturated fatty acids are not easy to be oxidized, but they are easy to cause blood lipids to rise. Monounsaturated fatty acids, on the other hand, avoid two adverse consequences, and have good heat resistance, which is beneficial to reduce "bad cholesterol" (LDL) and increase "good cholesterol" (HDL) in blood, but the disadvantage is the lack of vitamin E. However, olive oil is also widely used in various cosmetics and skin care products, which can make skin smooth and delicate and delay aging. So it is especially praised by people all over the world.
It is suggested that due to the low content of polyunsaturated fatty acids, the heat resistance is better than that of soybean oil, and the oxidation risk is small. Therefore, it is not that there is no heating as people think. Olive oil is fragrant and delicious when used in cold dishes, and there is no problem when used in cooking and stewing. It should be noted that there are different grades of olive oil, and the adulteration of imported olive oil is quite common in the market, so it is difficult for ordinary people to taste it, so don't be greedy when buying.
Tea seed oil-a cheap and environmentally friendly oil comparable to olive oil.
Its fatty acid composition is similar to olive oil, in which unsaturated fatty acids account for more than 90%, monounsaturated fatty acids account for 80-83%, even higher than olive oil, and it is also rich in vitamin E. Because of the reasonable proportion of fatty acids in tea oil, it is of great significance to improve blood lipid pattern and reduce the risk of cardiovascular diseases, so it has attracted the attention of nutritionists and is regarded as a kind of oil with high nutritional value. Refined tea oil has good flavor, storage resistance and high temperature resistance, and is suitable for cooking oil and frying oil. Families wishing to use olive oil can use tea oil as a substitute.
Tip: It has good heat resistance, is suitable for daily cooking, and can completely replace olive oil for beauty and skin care. Because this kind of oil is produced by woody plants and planted in mountainous areas, it has little pollution, does not destroy vegetation and uses less chemicals, so it is the most environmentally friendly edible oil choice. When buying, we should also give priority to the squeezed products, which are safer and have better quality.
Corn oil-the home base of vitamin e
Corn oil, also known as corn oil and corn germ oil, contains 86% unsaturated fatty acids, of which polyunsaturated fatty acids account for the absolute advantage and linoleic acid is the highest. Its fatty acid composition is similar to soybean oil, and the ratio of monounsaturated fatty acid to polyunsaturated fatty acid is about 1: 2.5. The advantage of corn oil is that the content of vitamin E is higher than that of ordinary vegetable oil, and it also contains a certain amount of antioxidant substances, which is beneficial to the skin and anti-aging. Corn oil can be used for cooking and cold salad.
Tip: Not very heat-resistant, suitable for cooking with short heating time or heating temperature lower than smoke point. Perfect for salad dressing or salad oil.
Rice Oil-Advanced Edible Oil
Also called rice bran oil, it comes from the bran part of rice and is the oil contained in rice embryo and rice bran. Like corn oil, it contains more than 80% unsaturated fatty acids and is rich in vitamin E. Its special advantage is that it contains γ -aminobutyric acid, which is rich in rice embryo. It is an important neurotransmitter, which has certain anti-anxiety effect and is beneficial to blood pressure control. The fatty acid composition of rice bran oil is similar to peanut oil, in which monounsaturated fatty acid content is the highest, and some polyunsaturated fatty acids and saturated fatty acids are also contained, and the proportion is relatively balanced.
Tip: Its heat-resistant corn oil is better, suitable for ordinary home cooking. Because rice is also easy to produce aflatoxin, we should also pay attention to whether aflatoxin exceeds the standard.
Sunflower seed oil-the highest unsaturated fatty acid oil
It is delicious. The content of unsaturated fatty acids is 85%, the proportion of linoleic acid is higher than that of soybean oil, and the content can reach 66%, which is much higher than other oils on the market. But now it is found that linoleic acid can reduce both bad cholesterol and good cholesterol, which can be said to be "regardless of good or bad", so it can not actually reduce the risk of cardiovascular disease. In addition, recent research shows that linoleic acid belongs to ω-6 fatty acids, which are quite surplus in diet and the proportion of ω-3 fatty acids is too low, which is quite unfavorable for preventing heart disease and cancer. Therefore, sunflower oil, soybean oil and corn oil, which contain a lot of linoleic acid, have gradually withdrawn from the ranks of "healthy oils".
Tip: Because sunflower seed oil contains a lot of vitamin E and antioxidant chlorogenic acid, it has higher antioxidant capacity and better heat resistance than soybean oil. Therefore, refined sunflower seeds are suitable for low-temperature stewing and frying, not for single frying.
Blending oil-the most suitable for daily use, with healthier.
Blended oil is made of vegetable oil with different fatty acid ratios, which can learn from each other's strong points and is beneficial to the balance and health of dietary fatty acids. But when mixing, the fatty acids should be mixed evenly. For example, soybean oil and sunflower oil are mainly polyunsaturated fatty acids, so soybean oil mixed with tea seed oil is better than soybean oil mixed with sunflower oil. Because different types of fatty acids have different effects on health, a reasonable proportion is the most important. At present, it is considered that the reasonable ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in diet is1:(1-1.5):1.
Tip: It has good flavor and stability, reasonable price and is suitable for daily cooking. .
No matter which one you choose, remember to use 25-30 grams a day. No matter how "healthy" oil is, it is only good for heart disease, but eating too much will make people fat.