Source: Foraging in the market
In daily cooking, frying, frying, stir-frying, mixing everything is inseparable from edible oil, there are many kinds of edible oil on the market, and the price is also very different, in the face of a dazzling array of edible oil on the supermarket shelves, many friends have made difficulties, do not know what kind of oil to buy, what grade of oil, want to buy a suitable good oil, the purchase of edible oil must first understand some basic knowledge.
1. Understand the label and identify the good oil
1. Processing technology
When buying edible oil, the first step is to look at the processing technology. The processing technology of edible oil is mainly divided into two kinds, one is traditional pressing, and the other is new leaching.
squeeze
The pressing mainly relies on the action of mechanical force to squeeze the oil out of the oil, and the whole process does not have any chemical additives, so as to ensure the purity of the oil and the natural nutrition will not be damaged. Depending on whether the material needs to be heat treated before pressing, the press can be divided into hot press and cold press.
Hot pressing: also known as ripe pressing, refers to the edible oil produced by physical pressing after the oil has been roasted at high temperature (120°-130°). In daily life, edible oil is mainly hot-pressed, and the edible oil produced by hot-pressed has a pure taste and strong fragrance, such as peanut oil, rapeseed oil and so on.
Cold pressing: also known as raw pressing, refers to the whole processing process of oil is in a low temperature state (40°-60°), and there will be no high temperature destruction of nutrients, which can retain the natural flavor, color and nutrients of oil to the greatest extent, such as olive oil, walnut oil and so on.
Leaching: The leaching process uses solvent oil (usually No. 6 solvent oil) to fully soak the oil raw materials, extract them at high temperature, and finally process them through the "six degumming, degreasing, dehydration, deodorization, decolorization, and deacidification".
The advantage is that it can make full use of oil resources, increase the oil yield, and the production cost is low, so the price is lower than that of pressed oil, but the quality is easily affected by solvent residue and solvent purity.
2. Nutrients
Regardless of the type of cooking oil, the nutrient content will be indicated in the nutrition facts list. First of all, look at the fat content and vitamin E content, the higher the content, the better the quality of the oil, and secondly, the cholesterol content and sodium content are 0 best, especially for the elderly, if you regularly consume edible oil containing cholesterol, it will have an impact on your health, so friends who have elderly people at home need to pay attention to this.
3. Quality grade
The standard system of edible vegetable oil is based on the quality of the oil, the variety and the production process to determine the grade, the current vegetable oil on the market (except olive oil, special oil) is divided into a level, two grades, three grades, four grades, the grade of the product can be used as a basis for judging the quality of vegetable oil, the limits of various indicators of different grades of vegetable oil are also different, including odor, color, transparency, smoke point, etc., the higher the level, the stricter the limit.
However, the higher the grade, the better, and you should choose according to your needs.
The third and fourth grades of oil refer to the edible oil that has undergone simple deacidification and degumming, while the first and second grade oils have undergone degumming, decolorization, deacidification, deodorization, etc. The higher the grade of edible oil, the higher the degree of refining, for example, refined to the first grade of edible oil, there are almost no impurities in the oil, but some nutrients are almost gone, and the refining degree of the fourth-grade edible oil is not high, and the nutrients such as vitamin E and chlorophyll in the oil are retained.
From a nutritional point of view: the nutritional value of edible oil in the third and fourth grades will be higher.
Considering the quality of oil: first-class and second-grade edible oils are of high quality and good taste.
Second, according to the need, the correct selection of oil
According to the source of oils and fats, edible oils can be divided into vegetable oils and animal oils.
animal oil
Compared with vegetable oil, animal oil has a unique aroma, just like the lard bibimbap, sheep's tail oil noodles, and fried vegetables made at home when I was a child, all of which are evocative and unforgettable. However, studies in recent decades have shown that the abundance of saturated fatty acids in animal oils may not be beneficial to health and should not be consumed regularly in large quantities.
vegetable oil
Vegetable oil is no stranger to everyone, and the edible oil that everyone usually buys is basically vegetable oil. Vegetable oil is divided into two types: woody vegetable oil and herbal vegetable oil, herbal vegetable oil is often eaten in daily life peanut oil, soybean oil, rapeseed oil, etc., woody vegetable oil is mainly coconut oil, palm oil, camellia oil, walnut oil and so on.
【7 Edible Oils Selection Guide】
Next, we will analyze 7 different edible oils that are common in daily life, and choose the appropriate edible oil according to the specific situation of cooking.
1. Peanut oil
Peanut oil has a strong fragrance, bright color, and the dishes cooked are more fragrant, which is more popular for home cooking, in which the ratio of saturated fatty acids to unsaturated fatty acids is about 3:4, and the content of vitamin E and carotene is not low, which is a nutritionally balanced edible oil.
Peanut oil is suitable for stir-frying, not for frying, do not use peanut oil when frying, it is harmful to nutrition, and the oil smoke is larger.
2. Corn oil
Corn oil, also known as corn germ oil, the content of unsaturated fatty acids in the oil is usually 80%-85%, it is a relatively healthy oil, the taste is fragrant, the oil color is clear and transparent, the vitamin content is high, and it is recognized as an edible oil with high nutritional value.
Corn oil has good stability and is suitable for almost all cooking methods.
3, soybean oil
The oil of soybean is easy to oxidize, so the shelf life of soybean oil is shorter, usually only about 1 year, and the time after opening is shorter, the soybean flavor is rich, it is not recommended to use it when cooking light dishes, and the oil yield of soybean oil is low, so most of the soybean oil is leaching process, and the quality is not as good as the oil pressing process.
Soybean oil is unstable at high temperatures, so it is not suitable for stir-frying and frying, and is suitable for making pastries and mixing fillings.
4. Rapeseed oil
Rapeseed oil is an edible oil made by rapeseed pressing, more traditional, special flavor, many traditional dishes need rapeseed oil to enhance the flavor, and rapeseed oil cholesterol content is low, almost none, monounsaturated fatty acid content is as high as about 80%, relatively healthy, the disadvantage is that the erucic acid content is high, the "three high" people should pay attention to eat less.
Rapeseed oil has good thermal stability and is suitable for frying, frying, stir-frying, roasting and other cooking methods.
5. Olive oil
Olive oil can be broadly divided into virgin olive oil and refined olive oil.
Virgin olive oil is rich in antioxidants such as polyphenols, and its price is high, making it unsuitable for stir-frying, and it is generally used for cold dressing or filling.
Refined olive oil is not much different from traditional vegetable oils, with a higher smoke point and is suitable for stir-frying, but it is not cost-effective.
6. Blend oil
Blended oil is two or more kinds of refined oil according to a certain proportion of scientific configuration of edible oil, blended oil fatty acid composition of good balance, balanced nutrition, but the mixing ratio of each blended oil is different, you need to carefully read the nutrition content list when buying, choose the blended oil you want.
7. Self-pressed oil
In daily life, many friends are worried about the problem of industrial additives, so they prefer self-pressed oil, thinking that self-pressed oil is healthier and tastes better, which is not the case. First of all, the raw materials of self-pressed oil are not strictly supervised from material selection to processing, and they are easily contaminated by Aspergillus flavus, and there may be problems of excessive Aspergillus flavus, which is harmful to health for a long time.
3. Three misunderstandings about family oil purchases
1. Long-term consumption of the same edible oil
Some friends think that peanut oil is fragrant and nutritious, so they have been buying peanut oil, and some friends prefer affordable and cost-effective soybean oil, so they have been buying soybean oil. In fact, long-term consumption of the same edible oil is not good for the body, each edible oil contains different fatty acid content, if the same edible oil is consumed for a long time, it is not conducive to the balance of fatty acids, should be often changed to eat, to achieve a balanced nutritional effect.
2. Choose "high-quality and inexpensive" barrels of oil
Friends who often go to the supermarket to buy edible oil must have the impression that the supermarket shelves are full of all kinds of large barrels and small barrels of edible oil of different specifications and different prices, and sometimes a very cost-effective barrel of promotional activities will be launched, which is very affordable. Generally speaking, edible oil in the case of unopened, the shelf life is 18 months, once the sealing cap is opened, the edible oil will accelerate the oxidation reaction, 3 months after opening is the critical point of safe use of oil, after a long time, there will be a "hala smell", and even breed microorganisms, affecting health, so it is best to buy edible oil on demand, friends who do not often cook or friends with few people at home try to choose to buy small barrels of oil.
3. Don't look at the ingredients, only recognize the price
As the saying goes, "cheap is not good, good is not cheap", it is not wrong to buy expensive edible oil, which is the opinion of many friends, but it is not entirely correct. A lot of expensive edible oil, oil barrels are written with the words special, refined, blended oil, etc., but not necessarily good oil, take some olive blended oil, the proportion of olive oil is very small, even 10% can not reach, the remaining 90% is salad oil, so a barrel of olive blended oil is two or three hundred yuan, and what is the big difference between ordinary salad oil? Therefore, the purchase of edible oil can not only recognize the big brand and price, should learn to look at the ingredient list, choose the oil you want.
Fourth, healthy oil, correct storage
1. Control the daily intake of oil
Excessive intake of edible oil will bring a lot of hidden dangers to the body, in addition to the oil in the food, it is recommended that the daily intake of edible oil per person should not exceed 25g, and you can choose steaming, boiling, stewing, cold dressing and other healthy and oil-saving cooking methods.
2. Avoid sunlight away from the stove
Many families like to put cooking oil next to the stove for easy use, in fact, this is very bad, should avoid sunlight, away from the stove storage, because the cooking oil in the light or high temperature, the oxidation rate is accelerated, more likely to deteriorate.
- Lao Jing said -
To avoid pitfalls when buying oil, this is a relatively long guide to buying edible oil, to summarize:
First of all, according to the actual situation of cooking, choose the variety of oil (such as peanut oil, corn oil, etc.), this is very important, choose the right stir-fry fragrant, less oil smoke, but also directly related to the taste of the dish. Secondly, look at the production process is pressing or leaching, and then look at the content of fat and vitamin E in the nutrition composition list, the higher the better, the sodium and cholesterol content should be 0, and finally look at the grade, generally speaking, high nutrition chooses three or four grades, and high quality chooses one or two grades.