Is blended oil more nutritious?
From a single variety of vegetable oil, each variety has its own unique nutritional value, such as For example, the vitamin E content of soybean oil may be relatively high, which is higher than the content of some vegetable oils of other varieties, and the content of monounsaturated fatty acids in tea oil may be higher than other types. Mix these different vegetable oils together to configure After blended oil, the unique nutrients it contains will increase, and the amount of some nutrients it contains will also be increased accordingly, so that its overallnutritive value will be higher than that of a single variety , which is more in line with the body’s demand for a balanced intake of fatty acids.
However, if a certain kind of blended oil is often eaten like this, the effect of this variety of varieties will not be It is particularly ideal, so even if you eat blended oil, try to change the variety as much as possible. Mixing different types of blended oil can also better promote the balanced absorption of various nutrients.
How to choose blending oil?
1. Small portion packaging
If the content is small, it may be eaten up quickly, and then the next variety can be rotated, which is more conducive to the selection of multiple varieties.
2. Pay attention to the ingredient list
Under the premise of many types, the proportion of each type should be relatively balanced.
3. Vitamin E content
You can also make a selection from the content of vitamin E. We can look at the nutrition labels of the products. If the content of vitamin E has been marked, it must be higher than that without it. For those that are also marked, you can choose to choose the one that is relatively high in the mark.
In addition to blending oil
You can choose according to your cooking habits and suitable groups
Choose the oil that suits you
A list of the characteristics of 7 common oils
< span>More than 99% of cooking oil is fat, and the difference in fat is mainly reflected in fatty acids. Fatty acids are divided into saturated fatty acids and unsaturated fatty acids, which in turn are divided into monounsaturated fatty acids and polyunsaturated fatty acids.
From a nutritional point of view, oils with more unsaturated fatty acids are relatively healthier. Among them, monounsaturated fatty acids can help reduce low-density lipoprotein cholesterol (“bad” cholesterol), increase high-density lipoprotein cholesterol (“good” cholesterol), and prevent cardiovascular disease; polyunsaturated fatty acids can also regulate Cholesterol level, has the effect of lowering blood fat, improving blood circulation and inhibiting thrombus formation.
Studies have shown that only when all kinds of fatty acids are in balance can they play a role in promoting health.
It is recommended that saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in adult diet should be maintained at 1: An appropriate ratio of 1:1, but this ratio refers to the entire dietary structure, including fatty acids in cooking oil, and fatty acids (mostly saturated fatty acids) in animal foods such as meat, eggs, and milk.
A chart to sort out the advantages and disadvantages of 7 common edible oils and cooking suggestions for you:
These 3 types of oil are not recommended
As long as they are of acceptable quality All oils can be eaten with peace of mind, but note that these types of oils are really not recommended:
1. Open more than 3
In many people’s inherent cognition, no matter the edible oil is openedHow long, as long as it has not passed the shelf life, you can eat it. In fact, this perception is wrong.
Although it is said that the edible oil has not expired, if it is opened for too long, it will increase the risk of oil and mildew infection; and if it is not properly sealed, When the oil comes into contact with oxygen in the air, an oxidation reaction will occur and some oxidation products will be produced.
Eating edible oil containing microorganisms exceeding the standard, aflatoxin and partial oxidation products is prone to nausea, vomiting, diarrhea and other poisoning reactions, severe can also be life-threatening.
So, try not to eat cooking oil that has been opened for more than 3 months, and usually try to buy oil in small bottles.
2. Oil for repeated frying
Many families in life have such a habit, after frying food, they will use the remaining oil to continue frying or cooking Wait. But repeated frying oil is easy to produce carcinogens, such as benzopyrene, acrylamide, heterocyclic amines, etc. Long-term consumption will bury hidden dangers to health.
In addition, when edible oil is used repeatedly, a large amount of trans fatty acids will be produced, which will not only lead to obesity, but also increase the risk of Probability of cardiovascular disease, dementia, etc.
3. Some small workshops’ self-extracted oil ”
Many families like to eat self-extracted oil, thinking that this kind of cooking oil will have a stronger taste and taste more fragrant. In fact, some self-extracted oils have potential safety hazards.
Earlier, many grain and oil stores were found to contain excessive aflatoxin in their oil. On the one hand, it was because the raw materials they used might It is moldy and deteriorated; on the other hand, it is because the production environment is poor, the machines are dirty, and it has not been refined, so impurities and harmful substances cannot be completely removed.
No matter what kind of oil you eat
You need to keep these 4 points in mind
1. Daily oil intake: 25g~30g
“Dietary Guidelines for Chinese Residents (2022)” pointed out that the amount of cooking oil and animal fat should be reduced, The recommended daily intake of cooking oil is 25 grams to 30 grams.
When cooking, use steaming, boiling, stewing, braising, cold dressing, etc., and use non-stick pans, ovens, electric baking pans, and air fryers Waiting for the cooker to help save fuel.
2. Control temperature: 150℃~ 180℃
Many families are used to waiting until the oil pan is smoking before putting vegetables in. At this time, the oil temperature has exceeded 200℃. Toxic substances such as acrylic acid and benzene may be produced.
When cooking, the oil temperature should be controlled at 150°C~180°C. While putting the oil in the pot, you can insert a chopstick into the oil , or put a small piece of shredded green onion, when there are many small bubbles around the chopsticks and shredded green onion, you can serve the dish, or you can use the method of hot pot and cold oil.
3. Container: glass or porcelain
When buying an oil pot, it is best to choose opaque glass or porcelain, which can effectively prevent ultraviolet radiation. And store it in a dark and cool place such as a cabinet, and tighten the lid after each use.
In addition, the oil in the oil pot must be used up before pouring in a new one, and remember to clean it before pouring in new oil. becauseMixing old oil with new oil will accelerate the oxidation of new oil.
4. Change food
strong>
The fat should be changed to eat, the main consideration is the balance of fatty acids. If the fatty acid composition is similar, there is not much difference between eating and not changing.
For example:
Soybean oil, corn oil, Sunflower oil is similar;
Peanut oil and rice oil are similar;
Tea seed oil, almond oil, olive oil are similar;
linseed oil, perilla seed oil are similar.
Different oils should be replaced according to the different types of fatty acid composition, such as sunflower oil and peanut oil.
Edible Oil Health Guide
1. The nutritional value of the blended oil is higher than that of a single variety, which is more in line with The body’s demand for balanced intake of fatty acids
2. These three types of oils are not Recommended to eat: oil that has been opened for more than 3 months, oil that has been repeatedly fried, and “self-extracted oil” from some small workshops
3. No matter what kind of oil you eat, you need to keep these 4 points in mind: daily oil intake: 25g~30g, control temperature: 150℃~180℃, container: glass Or porcelain, change the variety to eat
Source: CCTV life circle
Editor: Zhuhai Market Supervision Team
Statement: The copyright belongs to the original author. If there is any infringement, please contact the background, and we will deal with it within 24 hours