Oil, the soul of food, can make food crisp, smell fragrant, bright color; it is also an important source of essential fatty acids and vitamin E, and can help the absorption and utilization of fat-soluble vitamins such as vitamin A and vitamin D in food.
Therefore, adding the right amount of oil when cooking is conducive to health, but the use of oil is very exquisite, too much, the wrong choice, the wrong use, but will have a loss of health.
so
How to use oil scientifically?
What are the considerations?
Some cooking oils really have to advise you to eat less, or even not eat!
1, these 3 types of oils are not recommended to eat
As long as it is a good quality oil, it is safe to eat, but note that these oils are really not recommended to eat:
【Oil opened for more than 3 months】
In the inherent cognition of many people, no matter how long the cooking oil has been opened, as long as it has not passed the shelf life, it can be eaten, in fact, this cognition is wrong.
Although the edible oil has not passed the shelf life, but the opening is too long, it will increase the risk of oil infection with mold; and if it is not sealed, the oil and the oxygen in the air will come into contact with oxidation reaction, resulting in some oxidation products.
Eating edible oil containing microbial excesses, aflatoxin and some oxidation products can easily cause nausea, vomiting, diarrhea and other poisoning reactions, and may be life-threatening.
Therefore, we try not to eat edible oil that has been opened for more than 3 months, and usually try to buy small bottles of oil.
Fry the oil repeatedly
Many families in life have such a habit, after frying food, they will continue to fry things with the remaining oil, or stir-fry vegetables. However, repeated frying of oil is easy to produce carcinogens, such as benzopyrene, acrylamide, heterocyclic amines, etc., long-term consumption, will bury hidden dangers to health.
In addition, in the case of repeated use of edible oil, a large number of trans fatty acids will also be produced, which will not only lead to obesity, but also increase the probability of cardiovascular disease, Alzheimer's disease, etc.
【Some small workshops of "self-pressed oil"】
Many families like to eat self-pressed oil, believing that the taste of this edible oil will be thicker and the taste will be more fragrant. In fact, some self-pressed oils have safety hazards.
Earlier, a number of grain and oil stores were found to have excessive content of aflatoxin in self-extracted oil, on the one hand, because the raw materials they used may have been moldy and deteriorated; on the other hand, because the production environment was very poor, the machine was relatively dirty, and it had not been refined, and it was impossible to completely remove impurities and harmful substances.
2, different oil nutrition, usage have their own differences
In addition to keeping in mind that some oils cannot be eaten, healthy eating oil should also be "diversified", and it is rotated to eat a variety of oils, and can be replaced according to the actual situation.
High oleic acid type: olive oil, tea seed oil
They are grade 1 cooking oils. Monounsaturated fatty acids are particularly high, which can help reduce bad cholesterol levels, fight blood clotting, inhibit atherosclerotic plaque production;
Olive oil also contains a variety of antioxidants such as olive polyphenols and squalene, which can protect cardiovascular health.
Tea seed oil is known as "oriental olive oil", and its nutritional content is similar to that of olive oil, but it is more cost-effective.
【Healthy Eating】
(1) Virgin olive oil is best used for stew soup or cold mixing, and ordinary olive oil can be used for stews and stir-fry.
(2) Domestic tea seed oil stir-frying, cold mixing are OK, when purchasing, give priority to the choice of pressing products, better quality.
Balanced edible oil: peanut oil, rice bran oil, sesame oil
They are grade 2 cooking oils. The proportion of various fatty acids is balanced, and monounsaturated fatty acids (oleic acid) are slightly higher.
(1) Peanut oil, especially virgin peanut oil, can retain the carotene and vitamin E and other nutrients in peanuts to a greater extent.
【Healthy eating method】Suitable for daily stir-frying, try to avoid high temperature frying and frying.
(2) Rice bran oil is rich in oryzanol and phytosterols, natural vitamins, especially contains an important neurotransmitter r-aminobutyric acid, which can help relieve anxiety and control blood pressure.
【Healthy eating method】Heat resistance is very good, stir-fry, stew can be.
(3) Sesame oil contains antioxidants such as plant sterols, sesamol and vitamin E, which can help reduce the risk of cardiovascular disease.
【Healthy eating method】Suitable for cold mixing and dipping sauce.
High linoleic acid type: soybean oil, sunflower oil, corn oil
These belong to the high linoleic acid type. Mainly omega-6 series of polyunsaturated fatty acids are high in content, while containing vitamin E and plant sterols and phospholipids, etc., these substances have the effect of lowering cholesterol in the blood, which is conducive to cardiovascular health.
(1) Soybean oil also has legume phospholipids, which are beneficial to the development and growth of nerves, blood vessels, brains, and α-linolenic acid, which can help regulate blood pressure.
【Healthy eating method】 The thermal stability is poor, and it is best to use it only for low-temperature cooking, such as making noodles and mixing fillings.
(2) Freshly squeezed sunflower oil also contains a certain amount of carotene, which can prevent night blindness and prevent skin dryness; in addition, the polyphenol antioxidants in it are also the highest content of all vegetable oils, which can slow down the oxidation of oils.
【Healthy eating method】Steaming and general stir-frying, control the oil temperature, avoid stir-frying, frying.
(3) The content of various vitamins and minerals in corn oil is higher, especially the content of vitamin E is higher than that of ordinary vegetable oil, which has antioxidant effect.
【Healthy eating method】Stewing is the mainstay, and fast frying needs to control the oil temperature and avoid excessive oil smoke.
In addition, saturated oils such as coconut oil, butter, and lard, although they have good heat resistance and are suitable for frying, should not be consumed too much, which will increase the risk of cardiovascular disease.
3, no matter what kind of oil you eat, you need to keep these three points in mind
Daily oil intake: 25 to 30 grams
The Dietary Guidelines for Chinese Residents pointed out that the recommended daily intake of cooking oil is 25 to 30 grams, but the survey found that 80% of households in mainland China consume more than the daily consumption of edible oil.
It is recommended to use steaming, boiling, stewing, water slippery, boiling, mixing, pouring and other cooking methods with less oil, and eat less fried foods.
Control temperature: 150 °C ~ 180 °C
Many families are accustomed to waiting until the oil pot smokes before putting vegetables, at this time the oil temperature has exceeded 200 ° C, which may produce toxic substances such as acrylic acid and benzene.
When cooking, the oil temperature should be controlled at 150 ° C ~ 180 ° C, while putting oil in the pot, you can insert a chopstick into the oil, or put a small strip of green onion, when the chopsticks, green onion wire around the emergence of more small bubbles, you can start the dish, you can also take the hot pot cold oil method.
Container: Glass or porcelain
When buying an oil jug, it is best to choose opaque glass or porcelain, which can effectively prevent ultraviolet radiation. And store in a cupboard and other shade places, after each use to tighten the lid.
In addition, the oil in the oil pot must be used up before pouring in the new one, and remember to clean it before pouring the new oil, because the old oil and the new oil are mixed, which will accelerate the oxidation of the new oil.
[Editor-in-charge: Zhou Qian]
[Source: Popular Science China]