Soybean oil is mainly linoleic acid, containing a small amount of α -linolenic acid, rich in vitamin E, and 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. 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. Cooking with soybean oil can't protect the heart. Soybean oil is made by solvent leaching, and the loss of vitamin E after refining is relatively large. Moreover, imported soybean oil is basically genetically modified products. Keep your eyes open when you buy. Any soybean oil that doesn't say "no genetically modified ingredients" is a genetically modified product.
Suitable for stewing. Try not to smoke when cooking.
2. Palm oil, the cheapest oil
The second largest edible oil in the world after soybean oil is also the cheapest edible oil in the international market. Palm oil contains 40% unsaturated fatty acids and 44% saturated fatty acids. The balance between the two is rare in vegetable oil. Palm oil is dark orange. Besides vitamin E, it is also rich in carotene, which is one of the richest natural sources of carotene. Because of its high saturation, good heat resistance and less oxidative polymerization after long-term heating, this is an irreplaceable advantage of other vegetable oils. Therefore, palm oil is used in various fried foods, including instant noodles and potato chips. It can separate hard palm oil with high melting point and can be used to make various snacks instead of butter. Frying will destroy a lot of carotene and vitamin E, so the food made of palm oil does not provide the value of vitamin E. At the same time, because it contains too much 16 carbon saturated fatty acid, it is easy to raise blood lipids. Japan opposes the use of this oil, and many people have doubts about its health care function.
If you really can't get rid of the delicious fried food, fry it with palm oil.
3, peanut oil, afraid of aflatoxin
The ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids contained in peanut oil is about 3: 4: 3. The oleic acid, that is, monounsaturated fatty acids, is about half of the amount of tea seed oil. It is rich in vitamin E, has good flavor and heat resistance, and is suitable for general cooking. Using peanut oil instead of butter and butter does not increase the total fat, which is beneficial to prevent the risk of heart disease. However, in medical experiments, it is peanut protein and a lot of vitamin E and dietary fiber in it that really reduce blood cholesterol and harmful cholesterol, not the oil in peanuts. Buy peanut oil mainly from pressed oil, and choose high-quality products, because peanuts are easy to pollute aflatoxin, which is particularly soluble in oil, and the toxin content must be lower than the national standard.
The most common and delicious edible oil.
4, olive oil, beware of adulteration.
It is the most famous grease. It contains more than 80% unsaturated fatty acids, of which more than 70% are monounsaturated fatty acids, namely oleic acid. Eating oil rich in monounsaturated fatty acids is beneficial to reducing "bad cholesterol" (LDL) and increasing "good cholesterol" (HDL) in blood, so it is especially respected by people all over the world. Because of its low polyunsaturated fatty acid content, its heat resistance is better than that of soybean oil, and its oxidation risk is also relatively small. So it's not like some people describe that there is no heating at all. Olive oil is fragrant and delicious when used in cold dishes, and there is no problem when used in cooking and stewing. At the same time, olive oil is also widely used in various cosmetics and skin care products, which can make skin smooth and delicate and delay aging. However, 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.
Cooking with virgin olive oil, I'm afraid you can't bear to put more, just to achieve less oil.
5, tea seed oil, the most healthy and environmentally friendly edible oil.
Tea seed oil is extracted from the fruits of wild woody oil plants, and its nutritional value and therapeutic effect are similar to those of olive oil. Unsaturated fatty acids in tea seed oil reach more than 90%, and monounsaturated fatty acids, namely oleic acid, reach 80-83%, even higher than olive oil. It is also rich in vitamin e. Monounsaturated fatty acids are of great significance for improving blood lipid patterns and reducing the risk of cardiovascular diseases. Good heat resistance, 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.
Compared with olive oil, it is cheap and good, so it is made in China.
6, corn oil, the base camp of vitamin E.
Extracted from the germ of high-oil corn, the content of unsaturated fatty acids is as high as 86%. Among them, polyunsaturated fatty acids are the main, linoleic acid is the highest, and the proportion of fatty acids is similar to that of soybean oil. The advantage of corn oil is that the content of vitamin E is higher than that of common vegetable oil, which is also the same characteristic of grain germ oil. Besides corn oil, wheat germ oil is also available. However, this kind of grease is usually not heat-resistant, which is suitable for cooking with short heating time or heating temperature lower than smoke point. Perfect for salad dressing or salad oil.
Suitable for salad dressing or salad oil.
7. Rice bran oil and high-grade edible oil
Rice bran oil comes from rice bran, which 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. Because of this, its heat resistance is better than wheat germ oil and corn oil, and it is suitable for general family cooking. Because rice is also easy to produce aflatoxin, we should also pay attention to whether aflatoxin exceeds the standard.
It is called rice bran oil, and its health value is not bran at all.
8. Sunflower seed oil has the highest unsaturation.
Sunflower seed oil is the oil extracted from sunflower seeds, which is especially popular in China. Who let sunflower seeds contain more than 50% fat? Freshly squeezed sunflower seed oil is rich in vitamin E and has a good flavor, so it is suitable for salad oil. The proportion of linoleic acid in sunflower seed oil is higher than that in soybean oil, and the content can be as high as 66%, which is much higher than other oils on the market. This used to be considered an advantage, because linoleic acid is an essential fatty acid for human body and can also lower blood cholesterol. But later research found that it can reduce both bad cholesterol and good cholesterol, which can be said to be "regardless of good or bad", so it can't 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". However, it also has an advantage that polyphenols are the most abundant antioxidants in various oils. Because of this feature, although its fatty acid unsaturation is extremely high, its heat resistance is better than that of soybean oil. As long as it is not fried, it can be generally fried.
Sometimes it tastes really good.