Teach you how to choose the best edible oil
As for the variety of edible oils on the market, people are always confused and do not know which one is more suitable for themselves and their families. Although there are still many users who have consulted for many times, they will make another one and give everyone a detailed explanation. Explain.
1, soybean oil, stew cooking more appropriate
It is rich in unsaturated fatty acids, with linoleic acid predominating and containing a small amount of alpha-linolenic acid. Vitamin E is more abundant, and pale yellow comes from a small amount of carotene. Linoleic acid has a limited role in reducing heart disease risk, but alpha-linolenic acid is beneficial. Clinical nutrition experiments confirmed that the risk factors for coronary heart disease, in addition to high cholesterol, the other two factors are high blood pressure and vascular embolism, linolenic acid can just reduce these two factors, so it has a role in lowering blood lipids and blood cholesterol . However, because linoleic acid and linolenic acid are not heat-resistant, linolenic acid is particularly resistant to heat, and is easily oxidatively polymerized after frying or repeated heating, which is very harmful to health.
Tips: If cooking with soybean oil does not protect the heart, stew is very suitable for cooking. When cooking, try not to burn 10 ripe smoke. In addition, all soybean oil is produced by solvent leaching, and the loss of vitamin E after refining is relatively large. Special attention should also be paid at the time of purchase. Any soybean oil that does not contain “non-transgenic ingredients†is a genetically modified product.
2, peanut oil, the most delicious cooking 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. It contains 40% of monounsaturated fatty acids and 36% of polyunsaturated fatty acids and is rich in vitamin E. Many people think that peanut oil is helpful for cardiovascular disease. In fact, the effect of lowering blood cholesterol and harmful cholesterol is really peanut protein and a lot of vitamin E and dietary fiber, not peanut oil.
Tips: Buying peanut oil should give priority to pressing oil, but also select high-quality products because peanuts can easily contaminate aflatoxins, which are particularly easily soluble in oils. However, peanut oil has a particularly good flavor and a good heat resistance. It is more suitable for ordinary cooking, but it is not suitable for frying foods.
3, olive oil, the healthiest and most expensive
Recognized as the best edible oil in the world, it lowers blood fat, lowers cholesterol, prevents multiple types of cancer, and has excellent cosmetic effects. Its advantage lies in the monounsaturated fatty acid content of up to 70% or more, that is, oleic acid, polyunsaturated fatty acids can reduce blood lipids, but it is easy to cause oxidative damage in the body, excessive consumption is also not conducive to good health; saturated fatty acids are not vulnerable Oxidation, but it is easy to cause blood fat rise. Monounsaturated fatty acids can avoid both adverse effects, and have better heat resistance, which can help reduce "bad cholesterol" (LDL) in the blood and raise "good cholesterol" (HDL). The disadvantage is that Lack of vitamin E. However, olive oil is also widely used in a variety of cosmetics and skin care products, can make the skin smooth and smooth, delay aging. Therefore, it is especially praised by the people of the world.
Tip: Due to its low content of polyunsaturated fatty acids, heat resistance is better than soybean oil, and the risk of oxidation is relatively small. Therefore, it does not heat like people think. The use of olive oil to cool salads is delicious and delicious. There is no problem with cooking stews. It should be noted that the olive oil is also divided into different grades. The phenomenon of adulteration of imported olive oil on the market is quite common. It is very difficult for the common people to taste it, so don't be fooled when buying.
4, tea seed oil, comparable to olive oil, inexpensive and environmentally friendly oil
Its fatty acid composition is similar to that of olive oil. Among them, unsaturated fatty acids account for more than 90%, monounsaturated fatty acids account for 80-83%, even higher than olive oil, and they are also rich in vitamin E. Because tea oil has a reasonable proportion of fatty acids, it is of significance for improving the blood lipid pattern and reducing the risk of cardiovascular disease. Therefore, it is valued by the nutrition community as a kind of oil with high nutritional value. Refined tea oil has a good flavor, is resistant to storage and high temperature, and is suitable for use as cooking oil and frying oil. Households wishing to use olive oil can use tea oil as a substitute.
Tip: It has good heat resistance and is suitable for daily cooking. It can completely replace olive oil for makeup and skin care applications. Because this oil is produced from woody plants and grown in less polluted mountainous areas, it does not destroy vegetation and uses less chemicals, making it the most environmentally friendly cooking oil option. When buying, you also have to give priority to the pressed product. The safety and quality are also better.
5, corn oil, vitamin E base camp
Corn oil is also known as corn oil and corn germ oil. Its unsaturated fatty acid content is as high as 86%, of which polyunsaturated fatty acids are predominant. The highest linoleic acid content is similar to soybean oil, monounsaturated fatty acids and many The ratio of saturated fatty acids is about 1:2.5. The advantage of corn oil is that the content of vitamin E is higher than that of common vegetable oils, and it also contains a certain amount of antioxidant substances, which is beneficial to skin and anti-aging. Corn oil can be used for cooking and also for salads.
Tips: Not very heat-resistant, suitable for cooking with shorter heating time or less than the smoke point. It is very suitable for making salad dressing or salad oil.
6, rice oil, high-grade cooking oil
Also called rice bran oil, which comes from the bran part of rice, is the fat contained in rice germ and rice bran. Like corn oil, it contains more than 80% unsaturated fatty acids, and it also contains quite a lot of vitamin E. Its special advantage is that it contains rich gamma-aminobutyric acid in rice embryos, it is an important neurotransmitter, has a certain anxiolytic effect, and is beneficial to blood pressure control. The fatty acid composition of rice bran oil is similar to that of peanut oil. The content of monounsaturated fatty acids is the highest. It also contains some polyunsaturated fatty acids and saturated fatty acids, and the ratio is relatively balanced.
Tips: Its heat-resistant corn oil is better, suitable for general home cooking. Because rice is also prone to Aspergillus flavus, we must also pay attention to whether or not the aflatoxin exceeds the standard.
7. Sunflower oil, the highest oil of unsaturated fatty acids
The flavor is very good. With an unsaturated fatty acid content of 85%, the ratio of linoleic acid is even higher than soybean oil, and the content can be as high as 66%, which is far higher than other oils on the market. But now research has found that linoleic acid can reduce bad cholesterol and lower cholesterol, and it can be said to be “not good or badâ€, so it does not actually reduce the risk of cardiovascular disease. In addition, recent studies have concluded that linoleic acid belongs to omega-6 fatty acids, and that these fatty acids are already quite abundant in diets, and the proportion of omega-3 fatty acids is too low, which is quite unfavorable for the prevention of heart disease and cancer. Therefore, sunflower oil, soybean oil, and corn oil, which contain large amounts of linoleic acid, gradually withdrew from the “health care oil†category.
Tips: As sunflower oil contains a lot of vitamin E and antioxidant chlorogenic acid and other ingredients, the antioxidant capacity is higher, the heat resistance is better than soybean oil. Therefore, the refined sunflower seeds are suitable for stewing with low temperature, but they should not be used alone for frying foods.
8, reconcile the oil, the most suitable daily, mix and match more healthy
Blend oil is made up of vegetable oils with different proportions of fatty acids. It can be used to make up for short, which is beneficial to the balance of dietary fatty acids and is beneficial to health. However, when mix and match, the fatty acids should be evenly mixed. For example, soybean oil and sunflower oil are mainly polyunsaturated fatty acids. Therefore, soybean oil blended tea seed oil is better than soybean oil mixed sunflower oil. Because the health effects of different types of fatty acids are not the same, a reasonable proportion is of the utmost importance. At present, the rational ratio of saturated fatty acid, monounsaturated fatty acid and polyunsaturated fatty acid in diet is 1:(1-1.5):1.
Tips: With good flavor and stability, reasonable price, suitable for daily cooking. .
Say in the back: No matter which one you choose, remember to use 25-30 grams daily. The "healthy" oils are just good for heart disease, but eating too much will make you fat.
Nutrition Knowledge Small Links:
What is a press oil?
On the outer packaging of oil, “press oilâ€, “cold press oilâ€, “virgin oilâ€, etc. often appear. Many people do not understand this new term. What is squeeze oil? Is it better than other oils?
In fact, this is defined by the extraction method of fats and oils, and it is divided into two major categories: crushing and leaching. Press oil, as its name implies, is oil that is produced by pressing and squeezing hard. For example, we take a pine nut, and sunflower seeds press hard on a piece of thin paper. Soon we will find that the paper is saturated with oil and we buy it. The oil is squeezed out by the machine. This kind of oil has a simple process, low oil output, and nutrients are retained at the maximum. Therefore, this oil is said to be a better oil and the price is slightly higher.
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