“Peanut oil, soybean oil, corn oil, olive oil, rapeseed oil…how come there are so many kinds of oil! How to choose?”
Uncle Wang stood in front of the cooking oil shelf in the supermarket, looking at all kinds of oils, feeling dazzled. Uncle Wang and his wife who are over 60 years old both suffer from high blood pressure, and the doctor ordered them to eat lightly. Speaking of a light diet, Uncle Wang’s wife likes heavy oil and salt when cooking. Uncle Wang feels that his family needs to change some healthy oil. But, which oil is the healthiest? How much oil do you need to eat every day?
Today, Yaoshi Wang will tell you how to choose cooking oil and how to eat it to be healthy.
1. Which oil is a healthy oil?
There are many kinds of edible oils on the market. The difference lies in the types and proportions of fatty acids contained in them.
Fatty acids are mainly divided into two categories: saturated fatty acids and unsaturated fatty acids.
Saturated fatty acids are mostly found in the animal fat and milk fat of pigs, cattle, and sheep, which is what we often call lard, suet, etc. Saturated fatty acids are the chief culprit of many diseases in the human body and can increase people’s risk of cardiovascular and cerebrovascular diseases. Studies have shown that excessive intake of saturated fatty acids is an important reason for the increase of serum cholesterol in our body, and the increase of serum cholesterol is the main cause of atherosclerosis. The World Health Organization recommends that the amount of saturated fatty acids in our daily diet should be less than 10% of the total energy intake, that is to say, we should eat less animal fats such as lard and sheep oil.
Unsaturated fatty acids are divided into monounsaturated fatty acids and polyunsaturated fatty acids .
Edible oils containing more monounsaturated fatty acids include peanut oil, olive oil, rapeseed oil, etc. Studies have shown that when there is too much bad cholesterol in the blood, it will damage the walls of our blood vessels, and even cause serious consequences such as arterial blockage. Monounsaturated fatty acids can remove bad cholesterol in our blood and prevent arterial blockage and arteriosclerosis.
Polyunsaturated fatty acids are known as “Heart Protector“, Adequate intake of polyunsaturated fatty acids can prevent and reduce the risk of cardiovascular disease, improve human immunity, and promote wound healing. It is an essential fatty acid for the human body. Our body cannot synthesize it by itself and must be ingested from the outside world. Among them, corn oil, linseed oil, soybean oil, and sunflower oil contain more polyunsaturated fatty acids, so you can choose to eat them.
It is recommended to reduce saturated fat and try to use unsaturated fat as the main oil for daily use.
Second, how to choose cooking oil and how to eat it?
Eating oil is actually a science. The correct cooking method and the right oil can make us eat healthier, otherwise it will easily cause harm to our body.
1. When cooking
Peanut oil and rice bran oil are more suitable for cooking. This type of oil contains a relatively balanced fatty acid, among which monounsaturated fatty acid is the most abundant, and has good heat resistance, so it is suitable for frying and frying. The most common one is peanut oil. Peanut oil has a good flavor and good heat resistance, so it is very suitable for frying and frying.
2. When stewing soup
Soybean oil, corn oil, sunflower oil are very Suitable for stewing soup and cooking. This type of oil has a higher polyunsaturated fatty acid content, richer linoleic acid content, and less saturated fatty acid content. Proper use is good for your health. However, due to its poor heat resistance, it is not suitable for cooking methods such as frying, but more suitable for stewing.
3. When cold dressing
Olive oil, sesame oil and tea seed oil are good choices for cold dressing. Because they are rich in Saturated fatty acid, but its heat resistance is average, so it is not suitable for cooking methods such as high-temperature roasting and frying.
Third, 4 precautions for healthy oil consumption!
1. Do not consume one oil for a long time
Eating only one type of oil for a long time is not good for the health of the human body, only a balanced nutrition intake can protect the health of the human body.For our health, it is recommended to change different types of oil Eat, so that you can take in a variety of unsaturated fatty acids and maintain a balanced nutrition.
2 It is recommended to use up within 3 months after opening
The cooking oil after opening should be used up within 3 months, and the cooking oil should be stored away from Stovetop, and avoid direct sunlight. Because the oxidation and deterioration of oil will be very fast in the case of high temperature and direct sunlight. p>
3. Do not reuse frying oil
Many people feel that the oil used for frying food drained than More wasteful, so will use again, but this practice is very unhealthy. After the oil is heated at high temperature, it will produce trans fatty acids, oil oxidation products and other toxic substances. If you continue to eat this kind of oil, it will endanger human health.
4. Reduce the amount of cooking oil
Cooking oil intake Too much will cause harm to the human body, so we usually need to control our intake when cooking, so as to eat less oil. Experts suggest that the daily intake of cooking oil for adults should be 25-30g.