Oil is a good partner in cooking, but there are always different opinions among chefs about what oil to use and how much oil to use. What's in cooking oil? Why do you have to put oil in every cooking? Which oils are healthier and which oils should be eaten less?
In fact, its main ingredients are the same, and there is little difference between them, but if you want to eat healthily and supplement nutrition, you must look at fatty acids. Because we eat fatty acids, the content of unsaturated fatty acids is the key. The higher the content, the better the blood vessels, and it is not easy to gain weight.
Unsaturated fatty acid
① Monounsaturated: oleic acid
② Polyunsaturated: linoleic acid and linolenic acid.
The first one can provide heat energy for human body and reduce "bad" cholesterol. Oil with high oleic acid content has good quality. The second one contains two kinds of acids, which is more important, because the human body cannot synthesize them, and eating oil is a supplementary channel.
However, saturated fatty acids have been criticized for being bad for blood lipids and blood vessels, and they will gain weight if they are eaten frequently. These ingredients are mostly concentrated in lard, butter and coconut oil, as long as they are avoided.
There are two other substances, linoleic acid and linolenic acid, which are very good for cardiovascular system, brain and vision, but their contents are limited and need to be supplemented by other foods. There are also some vitamins and lecithin, the content is not high, and each oil is different.
Generally speaking, eating oil means eating parts that are beneficial to the body and parts that the body cannot synthesize. So be careful when choosing, and eat less oil that is bad for your health.
soya bean oil
Saturated fatty acids 15.9%, monounsaturated fatty acids 24.7%, polyunsaturated fatty acids 58.34%. From the data point of view, soybean oil is quite satisfactory, neither good nor bad, and the saturated FA content is not high. In fact, the edible oil of plants is not too bad, and it can be supplemented with extra vitamins, and the digestibility is relatively high, which is suitable for daily consumption.
peanut oil
Saturated FA 18.5%, monounsaturated FA40.8%, polyunsaturated FA38.3%, its saturated FA content drags down peanut oil and makes it look unhealthy, but only from the perspective of peanut, as a nut, it is more beneficial to the brain and nerves. If you can eat it reasonably and reduce the dosage, you don't have to worry about this problem.
olive oil
Saturated FA 15.5%, monounsaturated FA 710.2%, polyunsaturated FA 12.3%, I really envy it when I see its monounsaturated fa content. It is very suitable for middle-aged and elderly people, but the price is a bit high, so you may be reluctant to use it when buying it. Usually used to mix vegetables and noodles.
rap oil
Saturated fatty acids 13.2%, monounsaturated fatty acids 58.8% and polyunsaturated fatty acids 24.7%. Although its saturated FA content is relatively low, it also shows a problem that its nature is unstable and it is not suitable for frying. Many old people like its taste, and their own rapeseed oil is used for squeezing.
There are only four oils listed here. Actually, there are other kinds. Be careful when choosing. That is, do not choose oil with high saturated FA content. Oils such as animal oil are not suitable for daily use, followed by "blended oil". You don't have to buy blended oil. If you have two or three kinds of oils at home, you can take turns to eat them, instead of always eating one.
The unqualified list of edible oil published in various places involves many brands, including carcinogens exceeding the standard and unqualified acid price. Among them, carcinogens exceeding the standard are more concerned, and everyone is afraid that it will bring risks to the human body. For example, the detection of aflatoxin exceeds the standard, which is highly carcinogenic and can't be killed by heating and cooking. If peanuts and corn as raw materials are polluted, the squeezed peanut oil and corn oil are also very dangerous.
In particular, the self-squeezed oil purchased from online or small workshops in villages and towns looks healthy, but there may be invisible carcinogens in it, which has great hidden dangers for long-term consumption, especially for babies and the elderly at home. Pay more attention to reducing consumption.
For example, if the acid value is unqualified, just like other foods, it will deteriorate after a long time, other impurities will be produced in the oil, and the taste will also change. At this time, the taste and quality will decline, which is not good for the body.
Generally speaking, vegetable oil is better than animal oil, and qualified refined oil sold in the market is better than self-squeezed oil in rural areas. Middle-aged and elderly people eat less lard and butter, and Xiaobaobo eats less self-squeezed oil. Perilla oil, tea oil and olive oil are expensive, but expensive.
No matter what kind of oil you eat, you must eat less waste oil, expired oil and fried oil. Some oil is very cheap, packed in a big barrel, but there is no production information on it. This kind of oil can't be bought at any price. It may be extracted from gutter oil. There are two things to pay attention to after opening the oil at home, one is the storage environment, the other is the opening time, and there is oil that has not been used for a long business trip. Pay attention to more than half a year, it may have gone bad.
It is common sense to put oil in cooking, but many people actually don't know why. After putting the oil, they will find that the food is smoother, not easy to paste and very fragrant. However, how much oil to put is very particular. For health, it is best not to exceed 50 grams. Some dishes can be cold and eaten with less olive oil.