Edible oil is one of the three basic nutrients indispensable for human growth and metabolism, and it is an important component of human cells and tissues. The main function of edible oil on human health is to provide essential fatty acids and energy. If the human body is short of oil for a long time, it will lead to serious malnutrition, metabolic disorder and functional disorder in the body. However, if people eat too much fat in their diet, it may lead to an increase in the incidence of modern civilized diseases such as obesity, hyperlipidemia, hypertension, arteriosclerosis and coronary heart disease.
From the nutritional function of edible oil, we should first pay attention to its fatty acid composition when choosing edible oil. The World Health Organization and the Nutrition Society of China suggest that the fatty acid composition of edible oil for human consumption should be saturated fatty acid: monounsaturated fatty acid: polyunsaturated fatty acid =1:1. Among them, polyunsaturated fatty acids mainly refer to linoleic acid and α -linolenic acid, which are essential fatty acids for human body. Rapeseed oil, wheat germ oil, corn oil, soybean oil, etc. They are all edible oils rich in essential fatty acids at moderate prices. For healthy people, if they have eaten enough animal food and obtained enough saturated fatty acids from it, they should try not to eat animal oil, but eat more vegetable oil with high unsaturated fatty acids, so as to keep a balance with the saturated fatty acids and monounsaturated fatty acids in the animal food they eat, which can basically meet the health needs.
Some edible oils contain more monounsaturated fatty acids-oleic acid, such as olive oil, tea seed oil and peanut oil. Oleic acid has the function of lowering "low density lipoprotein cholesterol" in blood, and should be the first choice for people with hyperlipidemia, high cholesterol and hypertension, but it is more expensive. At the same time, it should be eaten with soybean oil, rapeseed oil and wheat germ oil with high essential fatty acid content, which will have better effects on health.
Linoleic acid (ω-6) and α -linolenic acid (ω-3), which are essential fatty acids for human body, are two kinds of fatty acids that cannot be synthesized by themselves, and can only be absorbed through the intake of edible oil. China Nutrition Society recommended that the appropriate intake ratio of (ω-6) and (ω-3) fatty acids is (4-6): 1. Some nutritionists abroad suggest taking about 2.2 grams of α -linolenic acid every day. That is to say, 10g linoleic acid (ω-6) and 2.2g α -linolenic acid (ω-3) in the edible oil we consume in our daily diet can meet the intake demand of essential fatty acids. Generally, the content of linoleic acid in vegetable oils is high, such as soybean oil, sunflower oil and corn oil. Edible oils with high α -linolenic acid content include linseed oil, walnut oil, soybean oil and rapeseed oil.
According to the so-called World Health Organization, the order of edible oil is 1 tea oil 2 olive oil 3 peanut oil 4 corn germ oil 5 sunflower seed oil.
But olive oil with tea oil is too expensive, and peanut oil has high cholesterol, so I think it is most suitable for ordinary families to eat corn germ oil or sunflower seed oil.
Question 2: What oil is the best for children to eat? Fat is an essential nutrient for human body, but it should not be too much. It is necessary to keep a nutritional balance. Fat meat is high in saturated fatty acids and cholesterol, so eat as little as possible. Edible vegetable oil contains less saturated fatty acids, but it is not suitable to eat more. Generally, 25 grams per person per day is enough. The quality of oil, at least, does not contain distiller's yeast, chemical residues and metamorphic components. It is best to use scientific physical squeezing technology to produce oil.
Question 3: What kind of oil do children eat that is healthier and smarter? 10 If the human body lacks oil for a long time, it will lead to severe malnutrition, metabolic disorder and functional disorder.
However, if people eat too much fat in their diet, it may lead to an increase in the incidence of modern civilized diseases such as obesity, hyperlipidemia, hypertension, arteriosclerosis and coronary heart disease.
According to the so-called World Health Organization: 1, tea oil; 2. Olive oil; 3. Peanut oil; 4. Corn germ oil; 5. Sunflower seed oil.
Tea oil and olive oil are too expensive, and peanut oil has high cholesterol. It is most suitable to eat corn germ oil or sunflower seed oil at home.
Question 4: What oil is the healthiest to eat? The most expensive is not necessarily the best!
Each edible oil has different nutritional value and cooking methods. You can't eat a certain oil alone, but you can use it alternately to supplement all kinds of nutrients needed by the human body.
I advocate eating corn oil, peanut oil, rapeseed oil and other vegetable oils, especially tea oil, olive oil and rapeseed oil.
These three kinds of vegetable oils are nutritious, easy to absorb and healthier to eat!
Lard is animal oil, and cooking is more fragrant and delicious than vegetable oil, but excessive intake can easily lead to hyperlipidemia.
I suggest eating more vegetable oil is healthier at ordinary times.
Soybean oil is high in calcium, vegetable oil is rich in iron, and corn oil and peanut oil are rich in vitamin E. Experts also suggest that it is also a good way to use these edible oils with different nutritional values alternately in addition to cultivating good eating habits of eating less fried crispy foods and fast-food fried foods.
As for olive oil, it can only be used in cold dishes and other edible methods. It must not be fried and noisy. The reasons are as follows.
-From small to small
Special attention should be paid to
1, never cook with olive oil. If you think olive oil is healthy, you can use it to make salad or bread. Olive oil is nutritious and healthy, but if you are cooking, don't use olive oil, because high temperature will make olive oil produce a carcinogen, which is a serious hazard to your health. Foreigners eat olive oil because foreigners eat little in high-temperature frying. You've never heard of a big meal.
2. There are many additives in the common oil on the market, which are purified by chemical filtration, so there will be chemical harmful substances in it. Fried food is junk food, not because of the food itself, nor because of frying, but because the oil has been chemically filtered. Therefore, if you eat it with your own fried food, it is not junk food.
3. At present, the best oil in the world is an oil called "Canolla", and its English name is canola. It is an oil invented in Canada, which is high in technology and rich in omega-3. This oil is good for people's health and has not been chemically filtered. I used 1 box, 946ml. There is basically no oil smoke in cooking, and it feels watery and smooth, unlike the oil in the supermarket.
However, it seems that this one is only sold in big cities like Beijing and Shanghai, and the price is very high. It belongs to a pure import counter. What kind of oil is used for frying? About 60~80 a bottle.
-From small to small
Cooking methods of different oils
Rapeseed oil is suitable for frying soybean oil, stewing olive oil and cold salad.
At present, there are many kinds of edible oils on supermarket shelves, such as salad oil, blended oil, olive oil, safflower oil, sunflower oil and corn germ oil, which dazzle consumers. In fact, all kinds of edible oils have their own nutritional characteristics, and it is difficult to compete in many aspects. As long as it is used properly, it can bring health to yourself and your family.
One. Salad oil: It can be eaten raw.
Salad oil is a kind of. Generally speaking, the raw materials of oil are soybeans and rapeseed, which are light in color, light in smell and less in impurities. The unsaturated fatty acid content of salad oil is above 80%, while the saturated fatty acid content is very low and the vitamin E content is also very rich. Salad oil can be eaten raw or used for cooking. Rapeseed salad oil is rich in oleic acid, which has better thermal stability than soybean salad oil and is suitable for daily frying. Soybean salad oil is rich in linoleic acid needed by human body, and its content can reach more than 50%. However, soybean salad oil is not resistant to high temperature and is not suitable for strong frying and frying food.
Two. Peanut oil: choose a brand
High-grade peanut oil is a kind of high-grade edible oil with unique peanut fragrance and flavor. Peanut oil has a unique fatty acid composition, so it is generally semi-solid and turbid in winter or refrigerator. Its cloud point is 5℃, which is higher than ordinary vegetable oil. Peanut is easy to pollute Aspergillus flavus, and the toxin produced by Aspergillus flavus is highly carcinogenic, so raw peanut oil is very unsafe. 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.
Three. Tea Oil: Preventing Cardiovascular Diseases
Some areas in China are rich in tea oil. The fatty acid composition of tea oil is similar to that of olive oil, in which unsaturated fatty acids account for more than 90%, mainly monounsaturated fatty acids-oleic acid, accounting for 73%. The linoleic acid content is only 16%. Because of the fat of tea oil >>
Question 5: What kind of oil is better for the baby? The best answer: It is best to cook more stir-fry and steamed vegetables for your baby and use less oil. If you put oil, it is best to choose first-class corn oil, olive oil and rapeseed oil.