"Chai rice oil salt sauce vinegar tea", the dishes in life are more delicious because of oil. But the variety of cooking oils on the market is dizzying. How to choose and buy edible oil products, today Xiaobian will take you to analyze it.
1. Types of cooking oil
Common edible oils can be divided into vegetable oils and animal oils.
Vegetable oil is mostly liquid at room temperature, its unsaturated fatty acid content is high, rich in vitamin E and other accompanying nutrients, such as soybean oil, peanut oil, corn oil, sunflower oil, rapeseed oil, sesame oil, olive oil, etc.; there are also some vegetable oils at room temperature is semi-solid, its saturated fatty acid content is high, such as palm oil, coconut oil, etc.
Animal oil (except fish oil) is solid at room temperature, mainly saturated fatty acids, such as butter, lard, sheep fat and so on.
2. Do you choose vegetable oil or animal oil for daily cooking?
From the perspective of good nutrition, it is recommended to use vegetable oil and eat less animal fat when cooking daily. Butter, lard and other animal fats contain more saturated fats, and eating too much not only increases the risk of obesity, but also is not conducive to cardiovascular and cerebrovascular health. At present, China's residents cooking oil intake is too much, daily meat intake can meet the needs of saturated fatty acids, so it is recommended to choose vegetable oil when cooking, but also supplement natural vitamin E.
3. The difference between different types of oils
Different types of oils are mainly composed of fatty acids, and the proportion of saturated fatty acids and unsaturated fatty acids is different, so different oils have different suitable cooking methods.
1) Peanut oil: with a very high degree of odor recognition, frying, frying, frying, stewing, cold mix are suitable.
2) Soybean oil: dark color, has a special "bean flavor", is unstable at high temperature, and is not suitable for frying, frying and other high temperature cooking.
3) Corn oil: contains a lot of unsaturated fatty acids, is not resistant to high temperatures, is not suitable for frying, frying, and is more suitable for rapid cooking.
4) Rapeseed oil: less saturated fatty acid content, mainly linoleic acid, easier for the human body to digest and absorb, frying, frying, frying, baking can be.
5) Olive oil: high content of unsaturated fatty acids, frying, frying, frying, stewing, cold mixing are suitable, suitable for the three high people.
6) Blending oil: Mixing more than two different types of cooking oil, the proportion of fatty acids is more reasonable, and daily cooking can be done.
7) Butter: it has a certain film-forming property, which is suitable for making bread oil, and is not suitable for daily consumption of the three high people.
8) Palm oil: contains more saturated fatty acids, good stability, high smoke point, suitable for frying, frying and other cooking methods.
Tips:
Regarding edible oils, the Dietary Guidelines for Chinese Residents (2016) recommend:
1. The amount of cooking oil should be reduced, the daily intake of cooking oil is 25-30g, controlled within 30g, and the oil can be controlled with a scaled oil pot.
2. It is recommended that the type of cooking oil should be changed frequently, and the type of cooking oil should be selected when replacing the edible oil.
3. It is recommended to choose steaming, boiling, stewing, stewing, water slip, mixing, etc. instead of frying and frying, reduce the amount of oil used, and eat less fried foods.