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In the busy vegetable market, Aunt Zhang is always busy, and she is the most famous vegetable stall owner here.
She is nearly seventy years old, although she is old, she is still full of energy when she speaks, especially when it comes to her "secret dishes". "I'm telling you, stir-fry vegetables in peanut oil, that tastes, hey, it's amazing!" Aunt Zhang proudly showed her friend Aunt Li her cooking secrets.
Aunt Zhang has been using peanut oil for many years, and she believes that the oil not only tastes good, but also has health benefits. On her dining table, whether it is braised pork or stir-fried choy sum, there is nothing that is not fried with peanut oil.
However, a routine physical examination four years later made the doctor wonder about Aunt Zhang's eating habits. The results of the physical examination showed that although most of Aunt Zhang's physical indicators were normal, her blood lipids were slightly higher, which was somewhat unusual in the eyes of the doctors. "Aunt Zhang, how do you usually eat?" the doctor asked.
"I use peanut oil every day, and I thought it was healthy. Aunt Zhang replied. The doctor smiled slightly and began to explain to Aunt Zhang: "Although peanut oil is a good thing, it contains unsaturated fatty acids, and it is indeed beneficial to the cardiovascular system. But anything in excess can become bad. ”
Peanut oil is indeed rich in monounsaturated fatty acids, especially oleic acid, which can help lower bad cholesterol (LDL) and raise good cholesterol (HDL). Peanut oil is also high in calories, and excessive consumption can easily lead to excess energy intake, which in turn causes a burden on the cardiovascular system.
The doctor went on to explain that cooking oil should be used in moderation and preferably in variety. For example, you can consider other types of oils, such as olive oil and corn oil, and take what you need, so that you can balance the various fatty acids you consume and are more conducive to your health.
In addition, doctors also mentioned that even healthy oils and fats can be heated at high temperatures for a long time to produce some unhealthy substances, such as peroxides and free radicals, which may increase the risk of chronic diseases.
Aunt Zhang felt deeply after hearing this, and she realized that although she chose a good oil, she ignored the principle of moderation in dosage and usage. At the end of the exchange, Aunt Zhang asked a very practical question: "Doctor, how should I adjust my cooking oil use, and how much oil should I use every day?"
"For most adults, it is appropriate to limit the amount of cooking oil to 25 to 30 grams per day, depending on the individual's activity level and total caloric needs," the doctor replied. ”
"Different types of oils can be used in rotation, such as peanut oil one day, olive oil one day, and some oils with polyunsaturated fatty acids, such as sunflower oil or corn oil, on the other day. Not only does this avoid the health risks associated with a single fat, but it also allows for a more varied diet. ”
After returning home, Aunt Zhang began to carefully study the labels of various cooking oils, paying attention to the fatty acid composition and caloric value of each oil. She also bought an electronic scale for the kitchen to ensure that the oil used was not exceeded every time. These changes are small, but they make her more conscious in preparing each meal.
She also invited a few friends of the same age to her home to share her new discoveries and changed cooking methods. Together, they tried to make several dishes stir-fried in different oils, comparing the differences in taste and texture, which not only allowed them to enjoy the food, but also increased their awareness of healthy eating.
Through practice, Zhang discovered that while peanut oil makes dishes more fragrant, other dishes such as olive oil and sunflower oil also have their own unique flavors. Stir-fried dishes with olive oil bring a light taste of the Mediterranean style, while sunflower oil makes the food more golden and attractive.
She also began to notice that the use of different types of oils not only affected the taste of the dishes, but also the absorption of nutrients. For example, the monounsaturated fatty acids in olive oil help to better absorb certain vitamins from vegetables, while sunflower oil helps improve skin health due to its rich vitamin E.
A few months later, Aunt Zhang had another physical examination, and her blood lipid levels improved significantly, and her overall health was also better.
In the doctor's office, Aunt Zhang couldn't help but ask a question, which she had been curious about during this transition: "Doctor, I have heard that different oils have different 'smoke points', does this have an impact on health?
The doctor smiled and replied, "Very good question, Aunt Zhang." 'Smoke point' refers to the temperature at which the oil begins to smoke and decompose. For example, olive oil has a lower smoke point, making it more suitable for low-temperature cooking or used directly as a salad dressing. Oils like sunflower or peanut oil have a high smoke point, making them suitable for stir-frying or cooking foods that require high temperatures. ”
What do you think about peanut oil?