First, recommend oil for daily cooking
In our daily life, when it comes to cooking oil, cooking oil is mostly used for cooking, but we should avoid using soybean oil, because soybean oil has a low fume point and is prone to produce harmful substances under high temperature conditions.
I recommend peanut oil, which is clear in color, light yellow and transparent. It is an easily digestible edible oil. It is the most suitable oil for cooking. Squeezed peanut oil has a strong aroma and is the first choice for most people to cook. Peanut oil is rich in vitamin E, carotene and choline, and the ratio of unsaturated fatty acids to polyunsaturated fatty acids is about 3: 4: 3. It is a balanced vegetable oil. Regular consumption of peanut oil can supplement zinc and protect the blood vessel wall. Can help improve memory. Peanut oil is a kind of vegetable oil with good heat resistance. When used in cooking, it can increase the aroma of food and is not easy to oxidize at high temperature. Suitable for daily cooking.
Blended oil can be guessed from the name, which is an edible oil made from two or more oils in proportion. So its nutrition is comprehensive, not single. Suitable for high-temperature frying, stable unsaturated fatty acids can be beneficial to health. Blending oil is transparent and can be used for daily cooking or cold salad.
Second, the recommended oil for cold salad.
Flaxseed oil contains a lot of omega-3 unsaturated fatty acids, which is called "terrestrial fish oil"! It has the functions of enhancing intelligence, memory, logical thinking ability and protecting eyesight. These nutrients will decompose when heated to 80 degrees, so linseed oil should be eaten cold. If it is used for cooking, then all such good things are wasted. Therefore, flaxseed oil cannot be eaten at high temperature, but can only be cooked at low temperature. Linseed oil can be mixed with daily edible oil and is very delicious.
The content of unsaturated fatty acids in olive oil is higher than other vegetable oils, and it is also rich in vitamins and antioxidants. The human body has high digestion and absorption rate and can promote blood circulation. It is considered by many nutritionists to be the most suitable edible oil for our body to absorb among the oils discovered so far. Pay attention when buying olive oil. Olive oil is divided into virgin olive oil and refined olive oil. Virgin olive oil is suitable for cold salad and refined olive oil is suitable for cooking.
Although the oil ratio of olive oil is also good, it is recommended to cook it cold or at high temperature for a short time. If it is high-grade virgin olive oil, it is best to use it only for cold salad or soup. Suitable for cold salad, not for high-temperature cooking. As for frying, it is best to avoid it as much as possible. If you really want to eat, you can use rapeseed oil, peanut oil and so on.
Sesame oil, commonly known as sesame oil, is fried first and then squeezed. It has a unique fragrance and unsaturated fatty acids, and is rich in vitamin E and linoleic acid. It can stimulate people's appetite and accelerate the absorption of food. It is best used for cold salad, dipping or adding soup. Suitable for cold dishes or mixed noodles, the fragrance of sesame oil can not stand high temperature heating. Used for ordinary cooking, but the aroma will disappear.
3. Recommended oil for cooking and stewing.
Corn oil contains no cholesterol, and is rich in vitamins, minerals and a lot of unsaturated fatty acids, thus reducing blood lipids and protecting blood vessels. Corn oil is not resistant to high temperature, suitable for quick cooking, and does not lose the nutrients of ingredients. Soybean oil contains a lot of linoleic acid, which is easily oxidized to produce toxic substances at high temperature. It is best not to be used for high-temperature cooking such as frying, but for stir-frying (oil does not smoke) or stewing. Soybean oil contains more phospholipids. Adding a little soybean oil to bone soup or fish soup can make an attractive white soup.
Sunflower seed, also called sunflower seed, is the fruit of sunflower. Sunflower seed oil is a healthy edible oil, which is famous for its high linoleic acid content. Its vitamin E content is the highest among all vegetable oils, which is beneficial to lowering blood pressure. Its oil structure is similar to soybean oil, and its heat resistance is relatively poor. Suitable for frying and stewing, not suitable for frying soybean oil, corn oil and sunflower oil at high temperature, which is easy to oxidize to produce harmful substances and reduce the nutritional value of oil itself.
4. Recommended oil for occasional use
Finally, you must not leak lard, which is often eaten in animal oil. The lard fried with fat is called a fragrance! Lard is rich in saturated fatty acids, has strong heat resistance, is suitable for high-temperature frying, and is more stable under high-temperature cooking such as stir-frying and frying. So lard is also suitable for cooking. Eating lard can strengthen people's physique. When it comes to lard and animal oil, everyone says that eating it is easy to gain weight and bad for blood pressure. In fact, this is a dietary misunderstanding. Eating some animal oil in moderation can supplement essential fatty acids, which vegetable oil cannot provide. As long as you control the dosage, it is good for your health to eat occasionally.
Five, a healthy way to eat oil
Long-term consumption of an oil is harmful to health, and each oil has its own unique nutritional value. When buying oil, you can buy a small bottle of cooking oil and eat it regularly to promote the body to absorb enough nutrition and develop in an all-round and balanced way! When cooking, don't pour oil before firing, and wait until the oil pan smokes before cooking. Different cooking methods use different oils. Edible oil is generally afraid of sunshine, high temperature, unsealing and water. Attention should be paid to sealing, avoiding light and storing at low temperature. No matter what kind of oil it is, you should pay attention to the shelf life. It is generally recommended to use up cooking oil within 3 months after opening. If the lid of the oil drum has been opened for one year and the shelf life has not expired, it is recommended not to eat it. Don't eat oil that has been exposed to the air for too long, oil that has been fried many times!