Stir-frying is something that every household does
Wrong way to cook
It can cause cancer, hurt the heart, and destroy the brain!
How to choose the right cooking method and cooking oil?
Which oils are not recommended for you?
Let's find out with the small circle~
01
The hidden "killer" in cooking - the oil temperature is too high
When many people stir-fry vegetables, they like to wait until the oil is hot and smoking, and they think that the fried dishes taste good, but in fact, this practice will cause a lot of harm to the human body.
1. Production of carcinogens:
●Starchy foods are prone to acrylamide when exposed to high temperatures, which belong to class 2A carcinogens.
●Protein-rich foods are prone to produce heterocyclic amines when exposed to high temperatures, which are strong carcinogens that can accumulate in the body, gradually reduce immune function, and have the chance to induce tumors in various parts of the body.
●Fatty foods are prone to carcinogens such as benzopyrene when exposed to high temperatures.
2. Production of trans fatty acids:
Many people know that trans fatty acids are harmful to the human body, but they often only focus on refined foods and ignore that trans fatty acids are also produced during the cooking process.
When cooking, the higher the temperature and the longer the cooking oil is heated, the more likely it is to produce trans fatty acids. In general, when the oil is smoking, the oil temperature is usually above 200°C, and at such high temperatures, trans fatty acids may be produced even if they are heated for a short time.
Dangers of trans fatty acids
● Increased risk of heart disease
Trans fatty acids raise levels of "bad cholesterol" (LDL cholesterol) and lower levels of "good cholesterol" (HDL cholesterol), increasing the risk of arteriosclerosis and blood clots. Epidemiological findings have shown that a 2% increase in trans fatty acid intake is associated with a 25% increased risk of heart disease.
●Adverse effects on brain function
Trans fatty acids may also increase the risk of cerebral arteriosclerosis and brain function decline. Older people who consume large amounts of trans fatty acids are more likely to develop Alzheimer's disease, and children may have more learning disabilities.
●Adverse to infant and toddler development
The transmission of trans fatty acids by the mother to the infant through the placenta or breast milk may adversely affect the development of the baby's central nervous system.
In addition to controlling the temperature of the oil when stir-frying
We also need to pay attention to the choice of cooking method
So, how do you choose the right cooking method?
Let's take a look~
02
It's important to choose the right way you cook
When cooking food, it is best to choose steaming, boiling, and mixing methods for cooking, but it is impossible to completely avoid stir-frying and frying cooking methods in daily life, as long as you master the correct way, you can also reduce some of the harm:
● Stir-fried vegetables
Stir-fry the oil in a hot pan and fry it quickly over high heat, don't wait until the oil smokes before putting the vegetables, it is best to have a metal thermometer that can measure the temperature of the oil at home; you can also blanch the food until it is half-cooked before frying, so as to reduce the high temperature cooking time.
● Roasted food:
It is possible to cook the food first, shorten the frying time, and use fresh oil every time.
03
There is a good way to pick oil, and nutrition is a plus
More than 99% of the components in edible oil are fats, and the difference in fats is mainly reflected in fatty acids. Fatty acids are divided into saturated fatty acids and unsaturated fatty acids, the latter in turn is divided into monounsaturated fatty acids and polyunsaturated fatty acids, nutritionally speaking, oils with more unsaturated fatty acids are relatively healthier.
Different types of cooking oil are suitable for different cooking methods, such as cold dressing, frying or avoiding high temperatures. When the oil temperature is controlled below 140°C, basically all kinds of oil are safe, and higher temperatures vary from oil to oil.
04
These 3 oils really have to be eaten less
1. Oil that has been opened for too long:
Cooking oil that has been opened for too long will oxidize with the air and accelerate the deterioration of cooking oil, so cover the oil every time you use it. And after the edible oil is opened, it is best to eat it within 3 months.
2. Oil for repeated frying:
Repeated frying of oil is prone to produce carcinogens, such as benzopyrene, acrylamide, heterocyclic amines, etc., which are not good for health.
3. "Self-pressed oil" in some small workshops:
Self-pressed oil carries a risk of excessive levels of aflatoxins. On the one hand, the raw materials of these self-pressed oils may have been moldy and deteriorated, on the other hand, the production environment of small workshops is poor, the machines are relatively dirty, and the self-pressed oil produced has not been refined, so it is impossible to completely remove impurities and harmful substances.
Health Tips:
1. When stir-frying, do not wait for the oil to smoke before putting the vegetables, the oil temperature at this time is too high, and various carcinogens and trans fatty acids will be produced.
2. When cooking food, it is best to choose the way of steaming, boiling, and mixing, and you should also master the correct way when stir-frying and frying.
3. Choose the right cooking oil according to different cooking needs.
4. These 3 kinds of oil should really be eaten less: oil that has been opened for too long, oil that has been fried repeatedly, and "self-pressed oil" from some small workshops.
(CCTV Life Circle)