Oil, simply the soul of food!
(Source: soogif)
When stir-frying, a few drops of oil go down to the pot, the flavor rises, the strong appetite, the strong taste of life will be there immediately!
Three meals a day is about health, which cooking oil is healthier? There are so many types, how to choose?
Today, one article to solve the puzzle!
Edible oil, from the perspective of nutritional composition, is mainly composed of glycerol and fatty acid compounds.
The fatty acid family "flourishes" and can be divided into two categories: saturated fatty acids and unsaturated fatty acids.
Just like the uncles and aunts in the family have their own strengths, different fatty acids have their own advantages on the human body.
saturated fatty acid
Animal fats such as lard, mutton fat, butter, and cream have a high proportion of saturated fatty acids (40% to 60%)[1].
Saturated fatty acids enter the body and synthesize fats.
If you eat too much of this kind of oil and energy, the body will store them and hide them on your stomach and legs...
Over time, you are rounded.
Although in recent years, the benefits of saturated fatty acids have also been increasingly valued. However, it is a major factor affecting plasma cholesterol [2], and excessive intake may increase the risk of lipid metabolism disorders, hyperlipidemia, and cardiovascular disease.
unsaturated fatty acid
Unsaturated fatty acids, the effect on the body can be called "excellent"!
Olive oil, soybean oil, etc., mainly contain this category (it is divided into "monounsaturated fatty acids" and "polyunsaturated fatty acids").
It has 6 main advantages:
It can form phospholipids in the body, which are involved in the formation of cell membranes;
It maintains the function stability of the nerve-endocrine-immune system of the human body;
It can promote lipid metabolism and prevent cardiovascular disease[3];
It is also important for brain function [4], is an essential nutrient for children's brain development, memory improvement, and can also prevent Alzheimer's disease to some extent;
It has also been found that polyunsaturated fatty acids have certain anti-cancer effects[5];
Polyunsaturated fatty acids contain α-linolenic acid and linoleic acid, two things that our human body cannot synthesize on its own and must be obtained by eating fatty foods. Lack thereof can cause growth retardation, reproductive disorders, rashes, and kidney, liver, nerve, and vision disorders that come to the door [6].
1, animal fat, solid oil eat less! (Saturated fatty acid type)
Animal fats or solid oils such as lard, butter, cream, butter, as well as coconut oil and palm oil contain more saturated fatty acids, can lead to obesity and increase the risk of cardiovascular and cerebrovascular diseases [7].
Although lard is rich in B vitamins, minerals and monounsaturated fatty acids, it was hailed as one of the "top ten nutritious foods" by the media in the early years.
But these nutrients are also found in other foods, and there is no need to supplement them by eating lard in large quantities. Moreover, lard is high in saturated fatty acids, and eating too much is harmful to the body.
This type of oil is suitable for vegetarians or people who eat less animal food, and ordinary people cannot be greedy!
2, olive oil, tea seed oil, rapeseed oil is more suitable for middle-aged and elderly people (monounsaturated fatty acid type)
Olive oil, tea seed oil, rapeseed oil, etc., such oils and fats instead of oils with a high proportion of saturated fatty acids, can reduce the level of serum total cholesterol and LDL-C ("bad" cholesterol) [3], so it is relatively suitable for middle-aged and elderly people, high blood lipids and cardiovascular and cerebrovascular disease patients to eat.
3, soybean oil, sunflower oil, corn oil is suitable for all kinds of people (polyunsaturated fatty acid type)
Soybean oil, sunflower oil, corn oil, sesame oil, etc., contain a high proportion of polyunsaturated fatty acids [8], suitable for all kinds of people to eat, especially children, the elderly, high blood lipids and cardiovascular and cerebrovascular disease patients.
Fish oil contains a higher proportion of EPA and DHA, which are essential for preventing cardiovascular and cerebrovascular diseases and promoting children's intellectual and visual development [9].
4, peanut oil, rice oil, sesame oil: according to age and blood lipids to choose (balanced type)
Edible oils such as peanut oil, rice oil, and sesame oil have a balanced proportion of fatty acids, which are suitable for all kinds of people. You can choose according to your age, blood lipids, etc., and try to eat together.
Peanut oil stir-fry has a special aroma and is the first choice for many people to cook, rapeseed oil and sesame oil are also nutrient-rich high-quality cooking oils, but attention should be paid to the heating temperature.
Healthy oil, should know this one concept: smoke point.
"Smoke point" is the minimum temperature at which the oil produces smoke under heating, and when the temperature exceeds the smoke point, it will deteriorate to produce harmful oxides and reduce nutritional value and flavor.
Unsaturated fat content is high in oil smoke point is low, not suitable for high temperature cooking, the following for everyone to sort out a table, directly to the table "copy homework" on it!
One more thing to keep in mind:
No matter what kind of oil is used to cook, it is best to pour vegetables when the oil is slightly hot, do not wait until "oil smoke", high temperature will not only destroy the nutrients, but also produce toxic and harmful substances!
Edible oil is most afraid of oxygen, light, high temperature three murderers.
Under these conditions, edible oil can oxidize to produce harmful substances such as trans fatty acids, epoxides, and benzopyrene [11,12]!
In edible oils such as corn oil, soybean oil, flaxseed, walnut oil, and deep-sea fish oil, there are many unsaturated fatty acids, the structure is unstable, and it is more likely to occur oxidation [10].
How to preserve cooking oil?
1, try not to buy extra large barrels of oil, to be able to eat within 2 to 3 months after opening, a barrel of oil storage time should not exceed half a year;
2. After the edible oil is opened, four keywords are preserved: sealing, avoiding light [13], low temperature, and drying.
That is, to find a sealed container, away from the window sill, stove, and avoid bringing water vapor into the oil pot;
3. The most ideal oil storage container: glass or ceramic oil pot [14].
Plastic packaging may dissolve in plasticizers, which, combined with higher temperature at the edge of the stove, can be toxic and carcinogenic. The metal ions in the metal container will accelerate the oxidation of oils and fats;
4, you can sprinkle some vitamin E fine powder on the oil surface, or peppercorns, fennel and other condiments containing antioxidant ingredients to delay oxidation deterioration.
Do the above points, you can let the cooking oil with the best nutritional status and flavor preservation for 2 to 3 months!
Now do you know how to choose cooking oil? Forward this article to the family, together with healthy oil!
Contributing Authors:
Ren Guofeng
Vice Dean of Xiangya School of Public Health
Ma Yu
Ph.D. in Food Hygiene and Nutrition
Review expert: Liu Pingping
Registered Dietitian
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Editors: Wei Luo, Guo Qian, Zhang Liang
Typesetting: Han Ningning | Proofreader: Wu Yihe
Operations: Li Yongmin | Coordinator: Wu Wei